This is a condensed slide deck from the fifth class of my Fall 2017 section of The Art of Self-Coaching at the Stanford Graduate School of Business.

1. The art of
Photo by Marina del Castell [link]
self-coaching
Ed Batista
CLASS 5: HAPPINESS
Fall 2017

2. Photo by Theresa Thompson [link]
Happiness 20 mins
Strategies 30 mins
Strengths 20 mins
A conversation 20 mins
For next time… 5 mins
Agenda

3. Positive
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psychology

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

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

6. Eudaimonia?
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7. Flourishing?
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8. Happiness
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9. Happiness
It matters
But more isn’t always better

10. Happiness
Photo by Morgan [link]

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

12. Happiness
Viktor Frankl
Happiness must happen
Martin Seligman et al
Happiness = Genetic Set Point
+ Life Circumstances
+ Intentional Activities

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

14. Beware!
(50%)
(40%)
(10%)

15. Facts & myths

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

17. Facts & myths
Fact: Our genes influence our happiness
Myth: Your genes = 50% of your happiness

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

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

20. Facts & myths
Fact: Money ≠ Happiness
Myth: It’s irrelevant

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

22. Change
Photo by Naotake Murayama [link]

23. Change
Large goals  Break into components
Celebrate small victories
Experiment
Agency

24. Happiness
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strategies

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

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

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

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

29. Skill
BOREDOM
ANXIETY
Challenge

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

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

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

33. Happiness
No optimal mix
Highly personalized
strategies

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

35. Character
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strengths

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

37. Character
Values in Action (VIA) Institute
Studied cultures, philosophies, religions
Identify universal* values  Eudaimonia
strengths

38. Character
“Manual of the Sanities”
DSM for positive psychology
Classification scheme: 6 virtues  24 strengths
strengths

39. 6 universal*
virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendance

40. Wisdom
Photo by Eric Mueller [link]
Cognitive
Acquisition & use of knowledge

41. Wisdom
Photo by Eric Mueller [link]
Creativity
Curiosity
Judgment
Love of learning
Perspective

42. Courage
Photo by Andrew Magill [link]
Emotional
Accomplish goals in the face of resistance

43. Courage
Photo by Andrew Magill [link]
Bravery
Honesty
Persistence
Zest

44. Humanity
Photo by Joe Shlabotnik [link]
Interpersonal
Tending & befriending others

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

46. Justice
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Civic
Healthy community life

47. Justice
Photo by Jack [link]
Fairness
Leadership
Teamwork

48. Temperance
Photo courtesy of Willpowered [link]
Intra-personal
Auspicious self-restraint

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

50. Transcendence
Photo by Moyan Brenn [link]
Connection to something beyond ourselves

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

52. 6 universal*
*Valued in almost all cultures & traditions
Too abstract to test reliably
(Because, social scientists)
virtues

53. 24 strengths
Items in your VIA report
Distinct path to a virtue or
Process that defines a virtue or
Means by which a virtue is enacted

54. VIA report
Not talents (innate abilities)
Or skills (abilities we develop)
Or aptitude, proficiency or potential

55. VIA report
Ownership, celebration & frequency of use

56. Remember…
Photo by Sue Clark [link]

57. Remember…
A map is not the territory it represents.
~Alford Korzybski

58. Signature
strengths

59. 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

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

61. Consider your
Which items evoke for you…
Sense of ownership & authenticity?
Interest in continuous learning?
Feeling of excitement?
Desire to use it?
Invigoration?
results

62. Complete a
Step 1: Your signature strengths
(Influenced but not dictated by VIA results)
Step 2: Associated life experiences
(Be brief; professional & personal realms)
worksheet

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

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

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Resilience
Quotient

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Resilience
56 questions
Same as in Reivich & Shatté
Go with your gut & don’t deliberate
Quotient

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Resilience
Do it before the Reivich & Shatté reading
Complete the assessment (10 mins)
Then score it (10 mins)
Quotient

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Resilience
Stories Worksheet

71. Photo by dotmatchbox [link]
Resilience
Complete after the Reivich & Shatté reading
Prep for a small-group discussion
Brief notes & focused reflection
Stories Worksheet

72. Other items…
Sharpies & stretchies, please
Slides will be posted on my site
Weekly assignment due Tuesday 9pm
1:1 meetings today in B206 (the usual room)