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					           Journal Assignment
Continue to write about the five things that made you
happy since the last class. Take time to savor these
activities. Describe how you are doing on your Person-
Activity Fit program or your Rituals program. Continue
to describe acts of kindness (planned or unplanned) that
you have done for other people and other people have
done for you.

           Reading Assignment
Sheldon, K. & Lyubomirsky, S. (2006). Achieving Sustainable
Gains in Happiness: Change Your Actions Not Your
Circumstances.
Oishi, S., Diener, E., & Lucas, R. E. (2007). The Optimal Level
of Well-Being: Can People Be Too Happy?
Sustainable Happiness
         Person-Activity Fit Categories
             (Lyubomirsky, 2008)
   Expressing Gratitude
   Cultivating Optimism
   Avoiding Overthinking and Social Comparisons
   Planning Acts of Kindness
   Nurturing Relationships
   Developing Strategies for Coping
   Learning to Forgive
   Doing More Activities that Truly Engage You
   Savoring Life’s Joys
   Committing to Your Goals
   Practicing Religion and Spirituality
   Taking Care of Your Body
    Definition of Sustainability
the quality of a state or process that allows it to be
maintained indefinitely
The Major Problem with Sustainability

Hedonic Adaptation--humans continually adapt to bad
and good circumstances and return to a happiness set
point
Areas of Hedonic Adaptation
 Marriage
 Death
 Divorce
 Children
 Unemployment
 Layoffs
 Winning the Lottery/Sudden Wealth
 Promotion
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
Hedonic Adaptation (Clark, Diener,
   Georgellis, & Lucas, 2008)
     Men               Women
      Avoiding Hedonic Adaptation
   (and Increasing Happiness Sustainability)

In order to sustain changes in happiness, Lyubomirsky,
Sheldon, and Schkade (2008) suggest that happiness
enhancing activities should
 fit with the needs and personality of each individual.
 be varied in terms of content.
 be varied in terms of timing.
According to Lyubomirsky, Sheldon, and Schkade
(2005), the breakdown of happiness is
 50% due to genetic factors.
 10% due to life circumstances.
 40% due to intentional activities.



Since we have the most control over
intentional activities, we will focus on
sustainability as it relates to these
intentional activities.
Five Hows of Sustainable Happiness
       (Lyubomirsky, 2008)
Increases in happiness can be sustained if we:
1. focus on the positive emotions of intentional activities
   (Frederickson, 2001).
  • Positive emotion mediates depression
    •   Depression is distinguished by a deficit of positive emotion: lack
        of joy, curiosity, contentment, and enthusiasm (Davidson, 1993)
    •   Depressed individuals do not believe that good things will
        happen in the future (MacLeod et al., 1997)
    •   Depressed individuals have difficulty recalling that anything
        pleasant has ever happened to them (Joorman et al., 2006)
    •   Recovery from depression is “jump-started” by positive events
        (Brown et al., 1992)
Five Hows of Sustainable Happiness
       (Lyubomirsky, 2008)
 • Happiness activities boost positive emotions and can
   also reduce the effect of negative emotions
   (Frederickson & Levenson, 1998).
 • Happiness activities boost positive thinking (Dickerhoof,
   2007).
 • Happiness activities encourage positive experiences
   (Lyubomirsky, 2008).
 • Happiness activities that focus on positive emotion are
   renewable when the activities are personalized and
   require some amount of effort (Lyubomirsky, 2008).
Five Hows of Sustainable Happiness
       (Lyubomirsky, 2008)
2. Focus on optimal time and variety of activities
   Timing
       Strive for optimal timing in your activities to derive the
        maximum happiness benefit.
       Introduce happiness activities on an experimental basis to
        see how that fit into your routines and the demands of your
        daily life.
   Variety
       The research on motivation suggests that change is
        important to maintain a high level of benefit for any activity.
       Experiment to find a balance between variety and routine.
Five Hows of Sustainable Happiness
       (Lyubomirsky, 2008)
3. have social support
   Social support networks serve to motivate people to
    action.
   People in our social support network help us cope with
    stressful situations.
   Social support increases our likelihood of achieving
    goals.
Five Hows of Sustainable Happiness
       (Lyubomirsky, 2008)
4. are motivated, willing to put in the effort, and
   committed to increasing happiness
5. are in the habit of doing happiness enhancing
   activities on a regular basis (i.e., establishing rituals;
   Ben-Shahar, 2007)
    Five Things Happy People Do
                 (LeBlanc, 2008)

 They find their most “golden self”.
  The tendency to strive toward excellence based
  on one’s unique talents and potential (i.e.,
  eudaimonic well-being or personal growth while
  continually taking on new challenges and fulfilling
  one’s sense of purpose in life, Davidson, 2007).
 They design their lives to bring in joy.
   They devote a portion of their day to desired
   activities (Schkade et al., 2006).
    Five Things Happy People Do
                 (LeBlanc, 2008)
 They avoid “if only” fantasies.
  If only I get a better job, my life will be happier.
  If only I can find the right man or woman, my life
  will be happier.
  If only I can lose weight, my life will be happier.

Happy people actively pursue happiness
in a variety of ways rather than fantasize
about happiness.
    Five Things Happy People Do
                (LeBlanc, 2008)
 They put best friends first.
  One of the most essential pleasures is simple
  companionship—”just hanging out” (Demir, 2006)
 They allow themselves to be happy.
  Many of us are socialized by religion, culture, or
  family to feel guilty if we are having fun. People
  who allow themselves to be happy find a way to
  find happiness within religious, societal and
  familial contexts.
               Synthetic Happiness
Daniel Gilbert says that humans can ultimately control
how happy they are simply by changing their views
about how they see the world. He refers to this process
as synthetic happiness.


http://www.ted.com/index.php/talks/dan_gilbert_asks_why_are_we_happy.html

				
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