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The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success |  |
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The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success | |
A leading expert on health psychology, well-being, and resilience argues that happiness is the key to fast tracking our professional and personal success.
Everyone wants to be happy and successful. And yet the pursuit of both has never been more elusive. As work and personal demands rise, we try to keep up by juggling everything better, moving faster, and doing more. While we might succeed in the short term, it comes at a cost to our well-being, relationships, and, paradoxically, our productivity. In The Happiness Track, Emma Seppala, the science director of the Center for Compassion and Altruism Research and Education at Stanford University and director of the Yale College Emotional Intelligence Project, explains that our inability to achieve sustainable fulfillment is tied to common but outdated notions about success. We are taught that getting ahead means doing everything that’s thrown at us (and then some) with razor-sharp focus and iron discipline; that success depends on our drive and talents; and that achievement cannot happen without stress.
The Happiness Track demolishes these counter-productive theories. Drawing on the latest findings from the fields of cognitive psychology and neuroscience—research on happiness, resilience, willpower, compassion, positive stress, creativity, mindfulness—Seppala shows that finding happiness and fulfillment may, in fact, be the most productive thing we can do to thrive professionally. Filled with practical advice on how to apply these scientific findings to our daily lives, The Happiness Track is a life-changing guide to fast tracking our success and creating the anxiety-free life we want.
媒体推荐“Through her research-backed strategies, Emma Sepp?l? not only teaches us how to thrive in our chosen profession, but how to stay true to ourselves—and enjoy every moment of the process.” (Susan Cain, co-founder of Quiet Revolution and New York Times bestselling author of Quiet)
“Your ideas about success are probably all wrong—and you need The Happiness Track, Dr. Emma Sepp?l?’s investigation into the counterintuitive factors that create career and life success. The best news of all? All these skills are well within your grasp.” (Daniel H. Pink, author of Drive and A Whole New Mind)
“Backed by extensive research in psychology and neuroscience, The Happiness Track offers a wealth of insight for changing how we approach our work, our personal lives, and our relationships. It’s a carefully researched, engaging look at how to improve ourselves without losing our authenticity or our sanity.” (Adam Grant, Wharton professor and New York Times bestselling author of Give and Take)
“Emma Sepp?l? convinces us that reconfiguring our brain for happiness can change the way our lives unfold and the way we approach success. A worthwhile read for anyone who wants to achieve a successful and fulfilling life.” (Amy Cuddy, professor at Harvard Business School, and author of Presence)
“The Happiness Track provides us with a highly-readable, science-backed solution to obtaining sustainable success, the sort of success we are all really striving for, that leaves us fulfilled, happy, and healthy.” (Scott Barry Kaufman, Ph.D., Scientific Director, the Imagination Institute at the University of Pennsylvania)
“Emma Sepp?l? shows us how we can cultivate a meaningful and successful career and live happy, fulfilled lives by taking care of ourselves first. The world has needed Emma Sepp?l?’s insight for a long time.” (Chade-Meng Tan, Google’s “Jolly Good Fellow,” and author of the New York Times bestseller Search Inside Yourself)
“Emma Sepp?l? is on the cutting-edge of crucial new insights and practices that can help us redefine success as she illuminates the ways compassion toward oneself and others is the bedrock of living a life of connection and deep meaning.” (Daniel J. Siegel, MD, author of Mindsight, Brainstorm, and The Mindful Therapist, Executive Director of the Mindsight Institute, and Clinical Professor at the UCLA School of Medicine)
“A fast-paced, practical book with profound implications. Remarkably, happiness feels good because it is good for our health, relationships, and work. Drawing on research from neuroscience and psychology, and her own groundbreaking work at Stanford, she gives us six powerful ways to turn greater well-being into greater success.” (Rick Hanson, Ph.D., author of Hardwiring Happiness)
“This book is a breath of fresh air, helping to bust the myth that we need to do more, better, faster, and more efficiently to be happy.” (Kristin Neff, Ph.D., author of Self-Compassion)
“Emma Sepp?l? smashes cultural definitions of ‘success’ with a wealth of research-grounded insight about unlocking creativity and a meaningful life. Sepp?l? is a fast-rising star, and I predict that her work will positively impact countless people for years to come.” (Peter Sims, author of Little Bets and co-founder & CEO of The Silicon Guild)
“For many happiness remains elusive. Dr. Sepp?l?’s book uses the latest scientific research to show us a path to real happiness. It’s not what many of us think. Be ready to change your life for the better.” (James R. Doty, M.D., founder and director of the Center for Compassion and Altruism Research and Education, professor of neurosurgery at the Stanford University School of Medicine, and author of Into the Magic Shop)
EMMA SEPPÄLÄ, PH.D., is the science director of the Center for Compassion and Altruism Research and Education at Stanford University, the founder of the popular news site Fulfillment Daily, and a frequent contributor to Harvard Business Review and Psychology Today.
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In The Happiness Track, Emma Seppala, (a Ph.D. from Stanford) notes that in today's society, we strive for happiness and success, but often find both unattainable. We learn that in order to be happy, we need to be successful.
We grow up believing that we need to find a passion at a young age, focus solely on this passion, and work ourselves to the bone so that we can become masters in this field. We tell ourselves that the stress, anxiety and exhaustion that we feel as the result of our work-horse mentality, only means that we're on the right track.
But Seppala argues that the reverse is true -- that in order to be successful, we need to be happy. In order to be happy, we need to take care of ourselves; focusing on our mental well-being, taking necessary work breaks, and remaining mindful and present throughout our every day lives.
Through scientific studies, anecdotal notes, and interviews, Seppala explains just how happiness lends itself fully to success, and provides concrete methods for improving our personal day-to-day happiness factors.
My colleague loves mindful meditation. He gave me this book as a result of multiple conversations about this practice, and while this book is unlike any that I would normally choose for myself, I truly enjoyed it.
The chapters (and my thoughts on each) are as follows:
1 - Stop Chasing the Future. Seppala notes that we're taught to always be looking forward. We're never able to appreciate our achievements, because as soon as we come close to reaching our goal, we're already looking to make progress on the next goal. We miss out on the good things happening around us now.
She's right. The timelines and deadlines I've arranged for myself throughout the years are innumerable. I'm organized and I like structure, so I set goals, and deadlines in all facets of my life. As soon as I finish one thing, I have ten other tasks lined up. I never feel fully at ease in my day, because I'm always looking to make headway in endeavors I haven't yet reached. It's stressful, and I'm always tired. It's no way to live.
2 - Step Out of Overdrive. Seppala states that we need to slow down. The United States is one of the most stressed out privileged nations in the world. Our anxiety costs us billions of dollars per year. 70% of mental health doctors' visits are due to anxiety and stress. This is unfortunate, but it's not any one person's fault. It's the result of a society that values competition and around-the-clock work over our health and mental well-being.
I make jokes all the time about other people contaminating me with their "contagious" stress. Turns out though -- I'm right! When you're stressed, or anxious, your pheromones project this into the air. Others can literally catch your stress. No wonder Americans suffer from such significant mental health issues! And yet, we stigmatize those who reach out for help with a callous "Buck up. It's not that bad." No. Don't "buck up." Get help. You should feel welcome to take care of yourself without judgment. Our attitudes are conflicting and nonsensical.
Our unhealthy need for competition, and desire to always be "on" leads to absurd amounts of multi-tasking. Because we spend so much time multi-tasking, we make mistakes, and never fully commit to the task at hand. By slowing down, we'll not only make less mistakes in the work we do, but we'll enjoy each task more, and feel less aggravation and stress.
3 - Manage Your Energy. Only put your energy toward things that really matter. If the task doesn't require all of your energy, then don't give it all of your energy. Save your high intensity emotions for things that require high intensity.
4 - Get More Done by Doing More of Nothing. I found this chapter so interesting. Seppala discussed how some of the most influential and innovative people of our time came up with their life-changing ideas. Guess where their bouts of genius didn't occur? At work. In their email. In a staff meeting. Sure -- these people worked hard, and tended to their emails, but they also took time out for themselves. They golfed. They fished. They took vacations. In doing these things, in giving their minds rest, they were able to recharge and rejuvenate. Then, because their brains were awake and fully functioning, they were able to tap into their creativity, and create world-altering inventions. It makes sense.
5 - Enjoy a Successful Relationship With Yourself. Be nice to yourself. We live in a society that demands perfection -- and we're horrible to ourselves when we don't achieve it.
Think about how terrible you feel when someone constantly belittles you. Isn't it awful? So then, why constantly belittle yourself? It's not helpful. Accept your mistakes and your shortcomings, and move on.
Also, allow yourself to indulge in activities that do not play to your strengths. If you're not willing to try anything outside of your comfort zone, you're stifling your creativity.
We've created a society in which failure isn't an option. People are afraid to try new things, or to take risks. Because of this, we don't even know what amazing inventions or ideas we could be missing out on. I'm not preaching at you -- to my own detriment, my least favorite thing in the world is to fail.
6 - Understand the Kindness Edge. This was another of my favorite chapters. As we grow through life, we're taught "Look out for yourself. No one else will. Do what you need to do to get ahead. Don't worry about those you need to trample on your climb to the top."
People who follow this mindset often find themselves burned out and alone. Their learned narcissism slowly starts to make them insane. The result of this is an intense unhappiness, and often a mental breakdown.
Leaders, managers, and bosses who are kind, who take the time to listen, who worry about their employees' success, find their own success. Their employees are loyal to them, and work hard for them. Because their employees are happier to do their jobs, their work often yield incredible results.
Success is the result of kindness. I'm lucky -- because I work for this type of person. Unfortunately - he's the first boss I've had who practices this methodology.
Seppala also introduced different ways to achieve a sense of calm. She discussed different mindful meditation practices, yoga courses, art classes, breathing exercises, and nature retreats.
As someone who is anxious, busy, and feeling "behind" much of the time, this book truly resonated with me. I took from it many different activities that I plan to incorporate into my day-to-day in order to increase my daily happiness factor.
However, while I love the idea of practicing happiness and mindfulness, my concern is -- unless everyone is practicing such, will it really be possible to drive any truly positive change? For example, if you work for a boss who values overtime work, will you get fired if you say, "Nah. I'm taking today off."? I'm not sure.
Either way -- I highly recommend reading this book. For the rest of my reviews, go to readingandmusing.com
This book is extremely well-written. Dr. Seppala successfully hits the mark on all three criteria of a timeless self-help book, namely (a) clear and easy to read, (b) containing practical, easy to follow advice (e.g., how powerful a wellness tool something as simple as deep, slow breathing can be), and (c) solid scientific evidence to back up all the advice. What makes this book truly remarkable is how Dr. Seppala packs in a treasure trove rigorous research while keeping the text consistently accessible and readable.
As an over-driven individual in a high pressure work environment, I go through cycles of really high energy, engagement in work, and productivity followed by cycles of collapse. Chapter 3, 'Managing Your Energy', has been extremely helpful to me in understanding why: apparently positive high intensity emotions such as enthusiasm have the same exhausting physiological impact as high intensity negative emotions like anger, so while high energy positive emotions are essential to happiness when they occur in small doses, chronic indulgence in them (something American society and professional cultures encourage and reward) is damaging to health. Chapter 3 has motivated me to very seriously rethink how I should manage my enthusiasm and engagement, traits I have always seen as unambiguously positive even though they contribute to regular periodic collapse. A second lesson in energy management the books discusses is the concept of 'satisficing', i.e., to maximize long-term happiness and productivity, one has to be judicious about which tasks to devote one's best effort to vs. which ones to hold back on and be just good enough. While I have known this conceptually, it was only after reading this book make a science-based case for it that I was able to hold back and do a merely good-enough job on a work project, something I have never been able to do before.
Another message that I implemented immediately in my life after reading the book is that of self-compassion. I was being asked to take on a project at work that was challenging to an unhealthy degree. I see myself as someone who, to my detriment, never backs away from a challenge, no matter how impossible. The emphasis on self-care and self-compassion in the book helped me listen to my intuition that the project was going to be injuriously stressful, and explain to my management very constructively but honestly what I needed to make the project realistic, and lo and behold, my management agreed!
The book was conversational in tone, which made it easy to read. The author relies upon many research studies to provide credibility for her premises and advice. The book provides useful summaries of the keys to creating more happiness in our lives with simple "how to " steps.
Easy read full of great, practical info
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