Results “Avoid what you did “Think about what wrong” you did right” Follow-‐up game: 11 point diﬀerence
Elliot & McGregor (2001) Study Avoidance Goals Approach Goals• I will not be late for • I will be on %me for class class • I want to stop • I want to ﬁnish my procras%na%ng assignments on• I want to stop being %me so shy • I want to be more asser%ve
Approach Oriented Students • Higher test scores with less exam stress • More class engagement • Fewer visits to the student health center
“We already knew that” Knowing the mechanism mabers!
Coaching Takeaways All Coaches: Ac%vity: get your clients to re-‐ write all their avoidance goals as approach goals Corporate Coaches: Ask “what does your organiza%on do well?” rather than “what’s your biggest problem?” Personal Coaches: Ask “what went well since our last coaching session?” rather than “what problems came up?”
Exercise: Posi%ve Emo%ons Unhappy memory – Where are you? – What happened? – How do you feel? Happy memory – Where are you? – What happened? – How do you feel?
Exercise: Posi%ve Emo%ons What did you no%ce about the two memories? What was the same? What was diﬀerent?
Posi%ve emo%ons: the “old” story Deliberate eﬀort Posi%ve outcome Posi%ve emo%on Posi%ve emo%ons result from things we do: “epiphenomenal”
Broaden and Build Theory Crea%vity Increased Op%mism Posi%ve Resilience Psychological emo%ons Resources Virtuous spiral Increased Increased outcomes eﬀorts
A virtuous spiral… but ONLY above the 3:1 Ra%o
Across Domains Business Individuals Couples Teams
What Good are Posi%ve Emo%ons? Barb Frederickson “Broaden and Build” theory Nega%ve emo%ons restrict op%ons, Posi%ve emo%ons promote growth, e.g. “ﬁght or ﬂight” crea%vity, and explora%on
Coaching Takeaways Start sessions by pu6ng clients in a posi8ve mood – it’s easy! • Gra%tude exercise • Tell a joke • Posi%ve visualiza%on • Watch a funny video • Savoring exercise • Use your imagina%on! • Get your clients to increase their posi8vity ra8os! www.posi8vityra8o.com
What does the research say? Q: Which 5 are most associated with well-‐being? Gra%tude Hope Capacity to love and be loved Zest Curiosity
What about work sa%sfac%on? • Of 24 VIA strengths, only TWO are posi%vely correlated with workplace sa%sfac%on! Hope Zest
“But my clients want to work on their weaknesses!” “The task of leadership is to Create an alignment of strengths, Making a system’s weaknesses Irrelevant.” -‐Peter Drucker
Exercise: Use your strengths to make your weakness irrelevant
Coaching Takeaways Coach to your client’s strengths! • Ask clients to do the VIA survey: www.viastrengths.org • Prac%ce using signature strengths in a diﬀerent way each week • Focus on the “top 5” for well-‐being • Career coaches: focus on the “top 2” for workplace sa%sfac%on
Aren’t you Denying the Nega%ve? “It’s not a good time to be positive when you’re being chased by a bear!”
This Presenta%on Savoring Eleva%on Posi%ve Health Posi%ve Educa%on Apprecia%ve Inquiry More…
Resources • MAPP program at U. Penn – hbp://www.sas.upenn.edu/lps/graduate/mapp • Posi%ve Psychology News Daily – hbp://pos-‐psych.com • Interna%onal Posi%ve Psychology Associa%on – hbp://www.ippanetwork.org • Me! – firstname.lastname@example.org
Recommended Books • Posi1vity – Barbara Fredrickson • The How Of Happiness -‐ Sonja Lyubomirsky • Stumbling on Happiness -‐ Daniel Gilbert • Learned Op1mism-‐ Mar%n E. P. Seligman • Prac1cing Posi1ve Psychology Coaching – Robert Biswas-‐Diener • Flourish -‐ Mar%n E. P. Seligman
End on a high note To watch the video, go to YouTube and search for “Everything is amazing”