Neuroplasticity refers to the malleability of the brain and its ability to form and reorganize synaptic connections. You can self-direct that brain ability and elevate your individual happiness set point. The result is an upgrade in both your daily happiness and your overall perception of the joy and satisfaction in your life. Here’s how.
(Average reading time 180 seconds)
Science has shown that your brain has a happiness set point it tends to return to after episodes of joy or sadness. Solid neuroplasticity studies also show that by using the right methods you can upgrade your happiness set point, creating a higher positive ongoing emotional state for your life. Self-directed neuroplasticity means doing that intentionally with thoughtful intent and skill.
Multiple research studies indicate that about 50% of our happiness is accounted for by genetics, 10% by life circumstances, and 40% by intentional activity. Today it is that 40% we want to focus on.
To do that in this and future articles we are going to engage some of the tools that have been taught around the world in our Redefining Work-Life Balance training programs. Most are tools that work immediately to better manage stress, achieve more and fully enjoy life on a day-to-day basis. In addition, they lead you to take advantage of your brain’s neuroplasticity, improving your overall life feeling of joy …elevating your happiness set point.
The TAP® Tool and Thinking About You
We will start with the powerful relationship improvement tool called TAP. It identifies and helps direct the three basic life functions you invest your time in. They are…
T = Think
A = Act
P = Play
Think, Act, Play. These are the only things you can do to create or change a relationship. By combining and applying these three life functions differently, you can instantaneously change the chemistry, the positive balance and happiness of any relationship…including the ones with yourself and your life.
The focus on this article is on one of the TAP functions – Thinking. In past articles we have addressed specific reasoning, prioritization and decision-making methods to improve thinking. Today our focus is on a bigger and in many ways more important aspect of thinking… what we think of our life as a whole. It is the big picture component of thinking that enables us to rewire our brain to boost our overall perception of life and the resultant positive emotions that flow from that.
How you think about your overall life impacts how you feel overall. Solid research has demonstrated that if you think about life in certain ways your happiness set point goes up and if you think about it in other ways it can go down.
For example on the downside, pursuing ideal happiness can make you unhappy. To think about, strive for and expect a life of constant smiles, enthusiasm and beaming happiness is both unrealistic and undermining of the rational and emotional connection to your real life. Sad, bad and wrong things happen to all of us and the painful emotions that go with them connect us to the rest of humanity. A rich and diverse range of emotions are required to be wise and truly happy.
Certainly we will not be happy if we constantly wallow in negative thoughts and emotions. However, covering them up can release negative stress chemicals that can threaten your health. Strive to be better, yes. But don’t covet the perfect, problem free life. It doesn’t exist.
Related to desiring the ideal life, and similarly stress inducing, is thinking of your life in comparative terms. Constantly making social or economic comparison with others reduces happiness and increases negative stress hormones.
On the positive side very credible research by the UC Berkley Science of Happiness team as well as numerous other research programs including the University of Texas, Emory and Harvard Medical School have shown that if you think and view life in certain positive ways your happiness set point goes up.
A Meta Gratitude Way of Thinking
Intentionally and consistently Thinking about all the good things, people and everyday wonders in your life can create a meta appreciation of your existence that raises your overall happiness setting. This grateful way of Happiness Thinking is a skill and you can improve it by practice. Here is one very simple exercise that has proven to create and maintain a higher happiness set point. On a personal note I routinely practice it because it consistently adds joy to my view of life.
Happiness Practice – Three Good Things*
Open a blank word document or journal and write down three good things that went well for you today or yesterday. For each thing explain why you think it is good, why it went well. The items can be relatively small in importance (“really enjoyed my meal”) or relatively large (“new marketing program successfully launched today”).
As you write follow these guidelines:
1. Give the event a title.
2. Write down exactly what happened in some detail including things said and if others are involved what they did or said.
3. Include how it made you feel at the time and how it makes you feel now.
Don’t concern yourself with grammar or spelling. If negative feelings drift into your mind, refocus on the good thing and the positive feelings that came with it. This can take effort but gets easier with practice and can make a real difference in your immediate and long-term happiness.
By creating room to focus on your daily positives, you learn to notice, remember and savor the better things in life. It can connect you with the deeper sources of goodness in your life and nurture a meta gratitude and happiness way of thinking.
Writing about three good things is associated with increased happiness immediately afterward, as well as one week, one month, three months, and six months later.
In your notebook or on a pad or on your laptop write down three good things now. Continue this for a week and it will upgrade how you think about your life overall.
I set an alarm daily at 5:30 p.m. to prompt me. I continue to write down my good things from the day 3 to 5 times a week after several months. If it’s been a bad day it makes it not so bad, and if I’ve had a good day, it makes it even better. I look forward to it.
Take this opportunity to rewire your brain circuitry for the better. It takes less than 10 minutes and it will make you smile at the end of each day. And if you continue it for a while, it results in you thinking about your existence and life as a whole in an even better way, upgrading your ongoing happiness point.
If you haven’t already, write down three good things now.
Happy Thinking.
*Sources for Three Good Things Practice
Greater Good Science Center at UC Berkeley
Jeffrey Huffman, M.D., Harvard Medical School, Massachusetts General Hospital
Sonja Lyubomirsky, Ph.D., University of California, Riverside
Quotes
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
“To live happily is an inward power of the soul.”
“You have power over your mind – not outside events. Realize this, and you will find strength.”
Marcus Aurelius (121 AD – 180 AD) was a Roman emperor and a Stoic philosopher. He was the last of the rulers known as the Five Good Emperors.
To add to your daily happiness, dance or sing out loud every day.