Don’t worry. Be happy.
OK, I know everyone is sick of that song, but it’s time to tap into your inner clown and be happy.
No, I didn’t smoke something this morning. No, I’m not rejuvenated because I took a day off this week (Actually, it was the vaca from hell.) No, I’m not part of some new career cult.
Being happy and having a positive attitude will help your career people.
At least that’s what Shawn Achor, a positive psychology teacher at Harvard University, thinks.
And you know, any thing someone from Harvard says has to be true. Well, at least you should listen to the guy.
“Happiness is the precursor to greater success, not merely the result of it,” he explains. “Our brains work best when we spend our working hours in a positive mindset, instead of simply waiting for work to be over. Finding ways to be positive while going through challenging times not only makes us happier, but also greatly improves our productivity and performance.”
Achor says studies show only 25% of job success has to do with smarts, while the remaining 75 percent is all about levels of optimism, keeping your stress and energy levels in balance, and perseverance.
Easy for Mr. Happy to say. It seems he actually likes his gig.
But what about those of you who aren’t as lucky?
Achor offers some advice on how to stay positive:
* Practice scanning for the good. Despite current difficulties, there is always something to be grateful for. Studies show that individuals who keep a daily gratitude list become happier, more optimistic, and more successful. For the next twenty-one days, say out loud three things you’re grateful for every night before you go to sleep. If you try to make at least one of them work-related, you’ll be training your brain to become more skilled at letting go of daily hassles and noticing the good things about your job.
* Smile while you work. Many people think that the terms work and fun are mutually exclusive, but in fact the most successful among us know they go hand in hand. Research shows that bursts of positivity—whether they come from a shared smile or a funny video clip—actually cause people to think more intelligently and creatively, and even work more productively. It turns out that when we’re happy, our neurons fire faster and more efficiently. So try to find ways to be happy during the work day. Use something you enjoy like reading a blog or looking at pictures of your last vacation as a reward along the way. Don’t shy away from making your colleagues laugh in the middle of the workday. Try to give at least one genuine compliment a day when you’re feeling most busy. You won’t just be helping yourself and others stay positive, you’ll actually be improving their quality of work.
* Brighten your environment. Everything around you—from the color of your walls to the mood of your coworkers—affects the way you think and feel. Certain environmental cues can trigger your reflexive brain into unneeded panic, while others can prime you for creative thinking or calm reflection. The good news is that you have the power to control much of this input. For instance, if the latest financial news always puts you on edge, turn off CNBC, take the stock ticker off your desktop, and distance yourself from conversations with colleagues who like to ruminate on the negative. Instead, try to surround your desk with pictures and objects that prime you for positivity—your mood and your brain will thank you.
* Use your words. If you find yourself worrying about bad news or a stressful deadline, write down how you’re feeling for 3 minutes. Neuroscientists have discovered that verbalizing thoughts can act like a wet blanket on the fire of negative emotions—the simple act of putting emotions into words immediately decreases their magnitude. Keeping a weekly diary also enhances your decision-making skills and improves your progress towards goals. So dust off that old journal (or open up a Word document if you’re more technologically inclined) and try it out for yourself.
* Invest in people. Smart people do stupid things during times of stress, like shutting down their social networks to focus on work. In working with companies around the world, I found the greatest predictor of success during stress and challenge is the quantity and quality of your relationships. Decades of research have revealed that social support may be the single greatest contributor to our personal happiness. Strong social bonds enrich our daily lives, give meaning to our work, and even improve our physical health. Now more than ever, take time to strengthen these connections in your life. Reach out to your colleagues, make more time for family, and reconnect with friendships that have fallen by the wayside. You can start small by trying to make one genuine connection a day—whether it’s a conversation with the security guard at work or a quick email to check in with your spouse, you’ll immediately notice the positive boost it gives to your day.
* Think about work as a sprint not a marathon. You know when you’ve been sitting at your desk too long—your muscles tense up, your eyes glaze over, and your energy lags. What you may not know is that after two hours of continuous work, your brain function actually slows and your body starts to rapidly accumulate stress and strain. The secret to beating this pattern is to take strategically placed energy breaks throughout the day. Try to split up your work day into short sprints of 90-120 minutes, then take time for 5 minutes of recovery. Walk down the hall or around the block, call a friend, listen to a calming piece of music, stretch on your office floor, or eat a high-protein 100-200 calorie snack. Not only will you feel more positive, but you’ll see a big jump in your concentration and productivity.
And I’ll add one:
Take a real vacation. Even if you have to do it on the cheap. Get away. Turn off the iPhone. Do something for you.
That’s my plan. I promise. I’m going to take time off this summer and actually make myself happy damn it, even if it kills me.
Oops, sorry. Negativity can be such a rat bastard.