This is a condensed slide deck from the fourth class of my Spring 2016 section of The Art of Self-Coaching at the Stanford Graduate School of Business.

1. The art of
Photo by Seth Anderson [link]
self-coaching
Ed Batista
CLASS 4: HAPPINESS

2. Class 4
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3. Happiness
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4. Photo by Theresa Thompson [link]
Happiness 15 mins
Strategize 35 mins
Character strengths 20 mins
A conversation 25 mins
For next time… 5 mins
Agenda

5. Positive
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psychology

6. Positive
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psychology
Eudaimonia
The highest human aim
Flourishing or fulfillment
Distinct from mere pleasure

7. Positive
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psychology
Eudaimonia
“Happiness does not lie in amusement…
…but in virtuous activities.”
~Nicomachean Ethics, Book X Ch 6

8. Happiness
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9. Happiness
It matters
(Although more isn’t always better)

10. Happiness
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11. Happiness
Can it be pursued?
Or must it ensue?

12. Happiness
Viktor Frankl
Happiness must happen.
Martin Seligman
H = S + C + V

13. Genetic
Set Point
(50%)
Intentional
Activities
(40%)
(10%)
Life Circumstances

14. Facts & myths

15. Facts & myths
Fact: Variance among individuals in the sample
Myth: Sources of each individual’s happiness

16. Facts & myths
Fact: Hereditary traits influence happiness
Myth: Genetics = 50% of your happiness

17. Facts & myths
Fact: Circumstances matter less than we think
Myth: Circumstances = 10% of your happiness

18. Facts & myths
Fact: Hedonic adaptation diminishes impact
Myth: Circumstances don’t matter

19. Facts & myths
Fact: Money ≠ happiness
Myth: It’s irrelevant

20. Facts & myths
Myth: Intentional activities = 40% of happiness
Fact: They can have a significant impact
Why does this matter?

21. Change
Large goals  Small components
Celebrate small victories
Experiment
Agency

22. Happiness
Photo by Marina del Castell [link]
strategies

23. Happiness
strategies
Sonja Lyubomirsky, UC Riverside
What activities have a demonstrable impact?

24. Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body

25. Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body

26. Flow
Mihaly Csikszentmihalyi, Claremont
(Cheek-sent-me-high)

27. Skill
BOREDOM
ANXIETY
Challenge

28. Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body

29. Taking care
Meditation
Exercise & rest
Smiling & laughing
Grouped for convenience?
Treat them as distinct strategies?
of your body

30. Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body

31. Happiness
No optimal mix
Highly personalized
strategies

32. Happiness
Contingent on…
Naturalness
Enjoyment
Values
Absence of guilt or pressure
strategies

33. Character
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strengths

34. Character
Martin Seligman, Christopher Peterson, et al
How do we achieve eudaimonia?
How do we live the good life?
strengths

35. Character
Values in Action (VIA) Institute
A DSM for positive psychology
“Manual of the Sanities”
strengths

36. Character
Studied cultural, philosophical, religious traditions
Classification scheme of universal* values
Valid, reliable instrument (VIA Survey)
strengths

37. VIA scheme
Virtues (Abstract, universal)
Strengths
Situational themes (Specific, contextual)

38. VIA scheme
Virtues
6 universally* valued
Too abstract to test
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence

39. VIA scheme
Virtues
Strengths
Distinct paths to the virtues
24 items in your VIA report

40. VIA scheme
Virtues
Strengths
Situational themes
Habits that give rise to strengths
Highly variable across settings & cultures

41. VIA scheme
Virtues
Strengths (Best for testing)
Situational themes

42. Character
What are they?
Processes that define the virtues
Routes through which a virtue is enacted
strengths

43. Character
What are my VIA results?
NOT aptitude or proficiency
Ownership, celebration & frequency of use
strengths

44. Remember…
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45. Remember…
“A map is not the territory it represents.”
~Alford Korzybski

46. 6 virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
(& 24 strengths)

47. Wisdom
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Cognitive
Acquisition & use of knowledge

48. Wisdom
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Creativity
Curiosity
Judgment
Love of learning
Perspective

49. Courage
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Emotional
Accomplish goals in the face of resistance

50. Courage
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Bravery
Honesty
Persistence
Zest

51. Humanity
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Interpersonal
Tending & befriending others

52. Humanity
Photo by Joe Shlabotnik [link]
Kindness
Love
Social intelligence

53. Justice
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Civic
Healthy community life

54. Justice
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Fairness
Leadership
Teamwork

55. Temperance
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Intra-personal
Auspicious self-restraint

56. Temperance
Photo courtesy of Willpowered [link]
Forgiveness
Humility
Prudence
Self-regulation

57. Transcendence
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Connection to something beyond ourselves

58. Transcendence
Photo by Moyan Brenn [link]
Appreciation of beauty & excellence
Gratitude
Hope
Humor
Spirituality

59. Signature
strengths

60. Signature
Characterized by…
Sense of ownership & authenticity
Feeling of excitement
Continuous learning
Desire to use it
Invigoration
strengths

61. Signature
Martin Seligman
The good life is “Using your signature strengths
every day in the main realms of your life
to bring abundant gratification and
authentic happiness.”
strengths

62. To sum up
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Happiness (eudaimonia) matters
Intentional activities do, too
Intrinsic motivation is key
Signature strengths point the way

63. For next time…
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64. Resilience
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65. Photo by dotmatchbox [link]
Two exercises

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Resilience
Quotient

67. Photo by dotmatchbox [link]
Resilience
56 questions
Same as in Reivich & Shatté (easier to score)
Go with your gut; don’t deliberate
Quotient

68. Photo by dotmatchbox [link]
Resilience
Complete it (10 mins)
Then score it (10 mins)
Then do the Class 5 readings
Then prepare a story…
Quotient

69. Photo by Alexander Lyubavin [link]
A story…

70. A story…
After doing the reading, complete the worksheet
An experience when you were resilient
Be prepared to explain your resilience
(Use your RQ Assessment)
You’ll have 4 minutes