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"I just want to be happier in my job." I have heard this sentence from six different people recently. I'm noticing a bit of reduction in the fear about losing a job and an increase in the desire to adjust to a new job that often means doing more with fewer resources. For many mere adjustment is not enough, however, they want to enjoy their jobs, thrive and be happy at work. I LOVE these people and I want to help.
In recent months I have become a student of Positive Psychology, the study of positive emotions, positive character traits, and enabling institutions. This learning led me to an article in American Psychologist describing the work of four university professors* who conducted a study to answer the question: Can positive psychology make people lastingly happier? They worked under the assumption that "happiness is a scientifically unwieldy term and that its serious study involves dissolving the term into at least three distinct and better-defined routes to happiness: (a) a positive emotion and pleasure; (b) engagement; and (c) meaning. "
You won't be surprised that the answer to the question "can positive psychology make people lastingly happier?" is YES. These experts designed five happiness exercises and one placebo control exercise. Three exercises resulted in the most dramatic results. While these exercises are targeted at overall happiness, I have offered suggestions below on how to target them at happiness at work. If you're feeling like you'd like to be happier in your job, give one, two or all three a try and see what results happen for you.
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The Exercises | |
Exercise 1: Using signature strengths in a new way
Participants were asked to take an inventory of character strengths online and to receive personal feedback on their top five strengths. They were then asked to use one of these top strengths in a new and different way every day for one week. The online inventory was developed specifically for this study. To apply it to the workplace, I recommend taking the online survey that comes with the book StrengthFinder 2.0 by Tom Rath. Your results will include several ideas on how to further develop your top five strengths. Also ask five co-workers what they consider to be your top five strengths. From this information, generate one idea a day on how you might use a strength in a new way.
Exercise 2: Three good things
Participants were asked to write down three things that went well and why each day for one week. This is easy to tailor to your job - simple follow the same instructions focused on your work. It's important to include the "why" as well as the "what" in this exercise.
Exercise 3: Gratitude visit
Participants were given one week to write and then deliver a letter of gratitude in person to someone who had been especially kind to them but had never been properly thanked. In the workplace, simply make this person someone who has had a positive impact on your work or career.
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The Findings | |
Exercise 1 (using signature strengths in a new way) and Exercise 2 (three good things) increased happiness for six months. Participants also tended to continue with the exercises well beyond the one week assignment. Exercise 3 (gratitude visit) caused large positive changes more immediately. The short-term boost in happiness from Exercise 3 was the largest positive change in the entire study. This was maintained at follow-up assessments one week and one month later. By three months, however, participants were no happier than they had been at the baseline. While the immediate effects of Exercises 1 and 2 were less pronounced, they were more lasting. |
