哈佛幸福课.课件.1504-06-goalsetting

nullGoal SettingGoal SettingnullGoal setting theory and practice Dealing with stress From material to happiness perceptionOverviewGoals and PerformanceGoals and PerformanceFocus “Being focused on a task produces organization for efficiency both within the organism and in the environment” Abraham Maslow Resilience Beliefs as self-fulfilling prophecies (knapsack) Words create worlds Concepts conceiveConcerning all acts of creation there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: That the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would not have otherwise occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance which no man would have dreamed would come his way. I have learned a deep respect for one of Goethe’s couplets: “Whatever you can do, or dream you can, begin it! Boldness has genius, magic, and power in it. W.H. MurrayConcerning all acts of creation there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: That the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would not have otherwise occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance which no man would have dreamed would come his way. I have learned a deep respect for one of Goethe’s couplets: “Whatever you can do, or dream you can, begin it! Boldness has genius, magic, and power in it. W.H. MurrayGoals and WellbeingGoals and WellbeingLiberating Resolving internal conflicts Future goals as means; present experiences as ends The case of unhappy achieversHappiness is not about making it to the peak of the mountain, nor is it about climbing aimlessly around the mountain; happiness is the experience of climbing toward the peak. Happiness is not about making it to the peak of the mountain, nor is it about climbing aimlessly around the mountain; happiness is the experience of climbing toward the peak. “Contemporary researchers emphasize that it is the process of striving after goals—rather than goal attainment per se—that is crucial for happiness and positive affectivity.” David Watson “Happiness grows less from the passive experience of desirable circumstances than from involvement in valued activities and progress toward one’s goals.” Myers & DienerLive not for battles won. Live not for the-end-of-the-song. Live for the along. Gwendolyn BrooksLive not for battles won. Live not for the-end-of-the-song. Live for the along. Gwendolyn BrooksSelf-Concordant Goals Self-Concordant Goals Aligned with personal interests and values Freely chosen goals ‘Want to’ vs. ‘Have to’ “What do you really, really want to do?”Life is too short to do what I have to do; it’s barely long enough to do what I want to do.“[Becoming self concordant] is a difficult skill, requiring both accurate self-perceptual abilities and the ability to resist social pressures that may sometimes push one in inappropriate directions.” Sheldon & Houser-Marco (2001)nullThe Benefits of Self-ConcordanceThe Benefits of Self-ConcordanceIncrease in wellbeing Increased likelihood of success Entering a positive upward spiral Trickle effect (Sheldon & Eliot, 1999) Health (Langer, 1989) Freedom vs. oppressionValues in Action (VIA)Values in Action (VIA)PP’s Alternative to DSM (Peterson & Seligman) Identifying character strengths Universally admired (human nature) Morally valued (beyond talents/abilities) A self concordant journey Success and happinessStrengths CriteriaStrengths CriteriaThe real me Energy and motivation Associated with growth and improvementI have often thought that the best way to define a man’s character would be to seek out the particular mental or moral attitude in which, when it came upon him, he felt himself most deeply and intensively active and alive. At such moments, there is a voice inside which speaks and says, ‘This is the real me.’ William JamesVIA Classification of Character StrengthsVIA Classification of Character StrengthsWisdom -Creativity -Curiosity -Judgment -Love of Learning -Perspective Courage -Bravery -Industry -Authenticity -Zest Justice -Citizenship -Fairness -LeadershipLove -Intimacy -Kindness -Social Intelligence Temperance -Forgiveness -Humility -Prudence -Self-Control Transcendence -Awe -Gratitude -Hope -Humor -SpiritualityApplying the VIA: Building CapacityApplying the VIA: Building CapacityIdentify your character strengths Take the online test (www.viastrengths.org) From the top 10, choose the 5 that best fulfill the “Strengths Criteria” Choose one character strengths and for the following week use the strength in a new way every day Each night, briefly describe how you used your strength in a new way today and how you intend to use the strength in a new way tomorrow Applying the VIA: For Problem SolvingApplying the VIA: For Problem SolvingIdentify your character strengths Identify a problem with which you are dealing How can you apply your character strengths to solving the problem?Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)Work Orientation (Wrzesniewski, 1997)null“It is certainly true that many of us evade our constitutionally suggested vocations (call, destiny, task in life, mission). So often we run away from the responsibilities dictated (or rather suggested) by nature, by fate, even sometimes by accident, just as Jonah tried—in vain—to run away from his fate.” Abraham Maslownull“Instead of focusing on what we can ‘live with,’ we should be thinking about what we can’t live without.” Ebony Carter ‘07Dealing With StressDealing With StressnullTime Out!“In a recent national survey of 13,500 college students, nearly 45 percent reported being so depressed that they had difficulty functioning, and 94 percent reported feeling overwhelmed by everything they had to do.” Richard KadisonToo much to doStress (feeling Overwhelmed)DepressionnullnullThe Cost of StressPsychological health Physical health Reduced productivity and creativityReframing Questions: The Case of StressReframing Questions: The Case of StressTraditional psychology “Why are so many people stressed?”Positive psychology “What do those who are successful and able to lead a healthy and happy life do?”Ritualizing Work and RecoveryRitualizing Work and RecoveryStress is not the problem Lack of recovery is the problem From marathon to sprint intervals Creating a ritual: 60-120 minutes of work 15+ minutes of recovery Maintaining flexibility“In the living laboratory of sports, we learned that the real enemy of high performance is not stress, which, paradoxical as it may seem, is actually the stimulus for growth. Rather, the problem is the absence of disciplined, intermittent recovery. Chronic stress without recovery depletes energy reserves, leads to burnout and breakdown, and ultimately undermines performance.” Loher & Schwartz“In the living laboratory of sports, we learned that the real enemy of high performance is not stress, which, paradoxical as it may seem, is actually the stimulus for growth. Rather, the problem is the absence of disciplined, intermittent recovery. Chronic stress without recovery depletes energy reserves, leads to burnout and breakdown, and ultimately undermines performance.” Loher & SchwartzMulti-Level RecoveryMulti-Level RecoveryMicro (minutes, hours) Mezzo (nights, days) Macro (weeks, months)nullFocus!Focus!“The IQ of those who tried to juggle messages and work fell by 10 points -- the equivalent to missing a whole night's sleep and more than double the 4-point fall seen after smoking marijuana.” Findings by Dr. Glen WilsonRecovery: Quantity affects quality Work: Reducing multi-tasking“Love and sex are affected negatively by stress… If we can help people to simplify their lives, thus reducing their stress levels, it is very likely that people’s relationships would be enriched greatly. Moreover, the positive aspects of their lives would be enriched accordingly.” Susan & Clyde Hendrick (2002)nullDo less, not more Time Affluence (versus Material Affluence) Functionality versus Fun Say “yes” by saying “no” Optimum levels of simplicitySimplify!“Work expands to fill the time available for its completion.” Cyril Northcote Parkinson“I can do a year’s work in nine months, but not in twelve.” JP Morgan“Simplicity, simplicity, simplicity! I say let your affairs be as two or three, and not a hundred or a thousand; instead of a million count half a dozen... In the midst of this chopping sea of civilized life, such are the clouds and storms and quicksands and the thousand-and-one items to be allowed for… and he must be a great calculator indeed who succeeds. Simplify. Simplify .” Henry David Thoreau“Simplicity, simplicity, simplicity! I say let your affairs be as two or three, and not a hundred or a thousand; instead of a million count half a dozen... In the midst of this chopping sea of civilized life, such are the clouds and storms and quicksands and the thousand-and-one items to be allowed for… and he must be a great calculator indeed who succeeds. Simplify. Simplify .” Henry David ThoreauSustainable GrowthnullOvercoming ProcrastinationOvercoming ProcrastinationnullnullnullnullnullnullnullThe 5-minute take off Reward yourself Go public The team approach Goals, plans, lists Permission to re-createOvercoming ProcrastinationnullnullMaterial as the highest endMaterial Perception“Society tells us the only thing that matters is matter—the only things that count are the things that can be counted.” Laurence G. BoldtCounting activities Counting publications Counting moneynullObsession With Material Wealth“The inherent vice of capitalism is the unequal sharing of blessings; the inherent virtue of socialism is the equal sharing of miseries.” Winston ChurchillMaking the most of our blessings? 1968: 41% to make a lot of money 83% to develop a meaningful philosophy of life 1997: 75% to make a lot of money 41% to develop a meaningful philosophy of lifenullThe ConsequencesMoney can’t buy you happiness (Diener, 1999) “The Dark Side of the American Dream” (Kasser & Ryan, 1993) lower likelihood of self-actualization higher levels of distress, depression, anxiety lower levels of happiness poorer physical health Replicated in Singaporean business-school (Kasser & Ahuvia, 2002) A caveatHappiness PerceptionHappiness Perception“Happiness is the meaning and purpose of life, the whole aim and end of human existence.” Aristotle“Whether one believes in religion or not, whether one believes in this religion or that religion, the very purpose of our life is happiness, the very motion of our life is towards happiness.” Dalai LamaHappiness as the highest endThe ultimate currencyHappiness Perception in Our LivesHappiness Perception in Our Lives“People seeking greater well-being would be well advised to focus on the pursuit of (a) goals involving growth, connection, and contribution rather than goals involving money, beauty, and popularity and (b) goals that are interesting and personally important to them rather than goals they feel forced or pressured to pursue.” Sheldon et al. (2004)Asking the right questions Framing makes all the differenceThe Happiness RevolutionThe Happiness Revolution“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” The BuddhaInside out (Vs. outside in) Positive-sum game Peaceful revolutionnullImplications for PoliticsWars mostly over material possessions Government’s role Creating conditions for pursuing happiness Ensuring freedom EducatingnullnullMoney and prestigeHappinessExternal circumstancesInternal interpretationMaterial PerceptionHappiness PerceptionZero-sum gamePositive-sum gameUltimate Currency:Primary Focus:Relationships As:“Everybody thinks of changing humanity and nobody thinks of changing himself.” Leo Tolstoy“Everybody thinks of changing humanity and nobody thinks of changing himself.” Leo Tolstoy“Be the change you want to see in the world.” Gandhi“Be the change you want to see in the world.” Gandhi“From the Son of Heaven down to the common people, all must regard cultivation of the personal life as the root. A disordered root cannot grow into ordered branches. If what is near is neglected, how can one take care of what is far away?” Confucius“From the Son of Heaven down to the common people, all must regard cultivation of the personal life as the root. A disordered root cannot grow into ordered branches. If what is near is neglected, how can one take care of what is far away?” Confuciusnull Csikszentmihaly, M. (1991). Flow: The Psychology of Optimal Experience, 71-93. Harper Collins Publishers. Kasser, T., & Ryan, R. M. (1993). A dark side of the American dream: Correlates of financial success as a central life aspiration. Journal of Personality and Social Psychology, 65, 410-422. Locke, E. A. (1998). “Study Methods and Motivation.” New Milford, CT: Second Renaissance Books. Mumford, M. D., Schultz, R. A. & Van Doorn, J. R. (2001). Performance in Planning: Processes, Requirements, and Errors. Review of General Psychology, 5, 213-240. Sheldon, K. M. & Elliot, A. J. (1999). Goal striving, need-satisfaction, and longitudinal well-being: The Self-Concordance Model. Journal of Personality and Social Psychology, 76, 482-497. www.VIAstrengths.org Bibliography and Recommendations