I often hear people asking "Are there REALLY any QUICK tips that actually work to help people improve their lives?"
Although I am no advocate of quick fixes, there is a lot of evidence that small (quick) changes can often make a BIG difference (the idea behind my ripple effect logo!)
Why make it hard when you might be able to get the end result more simply and easily, and through fun rather than massive effort?
Problem is, there are a lot of misleading "self-help" myths out there. The ideas that get perpetuated, advice that's passed on, which in fact aren't supported or validated when you scrutinise the actual evidence (Remember, we're not talking about deep, life changing issues, or more serious pathology here).
In his book "59 Seconds: Think a Little, Change a Lot" Professor Richard Wiseman (Britain's only Professor in the Public Understanding of Psychology) attempts to rectify this, by exposing some of the more popular myths. More usefully, perhaps, he also then distills the evidence from research studies to give small nuggets of advice that ARE empirically supported AND quick to implement. That's where the 59 seconds of the book title comes in....
The book includes chapters on relationships, creativity, motivation, decision-making, happiness, parenting...amongst other topics.
So, in around a minute, here are ten of his favourite quick and quirky tips that you can use in everyday life:
- Develop the gratitude attitude
Having people list three things they are grateful for in life, or three events that went well for them over the past week, significantly increased their levels of happiness for a couple of weeks. This, in turn, can cause them to be more optimistic and improve their physical health.
- Buy a pot plant for the office
Adding plants to an office results in a 15 per cent boost in the number of creative ideas by male employees, and helps female counterparts produce more original solutions to problems.
The plants help reduce stress and induce good moods which, in turn, promote creativity.
- Hang a mirror in the kitchen
Placing a mirror in front of people when they are presented with different food choices results in a remarkable 32 per cent reduction in their consumption of unhealthy food. Seeing their own reflection makes them more aware of their body and more likely to eat food that is good for them.
- Follow the "Just a few minutes" rule
Procrastinators tend to put off starting certain activities due to feeling overwhelmed by the size of the task ahead. Persuading someone to work on the activity for " just a few minutes", they often end up working on it for much longer, even feeling an urge to see it through to completion.
- Buy experiences rather than goods
Of course money can't buy happiness..but spending your hard-earned cash on experiences
leads to people feeling happier (both in the short and long-term) than buying products.
Our memory of the experience becomes distorted over time ("so you edit out the terrible time on the airplane and remember the blissful moments relaxing on the beach") and experiences promote one of the most happiness-inducing behaviours- spending time with others. Going to a concert or the cinema, going out for a meal, learning something new, visiting an unusual place.. all give an opportunity to do things with others or tell people about it afterwards, and represent great value for money.
- Write about your relationship
Partners spending a few moments each week committing their deepest thoughts and feelings about their relationship to paper boosts the chances of them staying together by over 20 per cent. Such "expressive writing" results in partners using more positive language when they speak to each other, leading to a healthier and happier relationship.
- Praise children's effort over ability
Praising effort rather than their ability ("well done, you must have tried very hard") encourages children to try regardless of the consequences, thus side-stepping any fear of failure. This, in turn, makes them especially likely to attempt challenging problems, find these problems more enjoyable, and try to solve them in their own time.
- Force your face into a smile ( and hold it for 20 seconds)
The research is convincing: by behaving like a happy person, you can cheer yourself up. People smile when they are happy..but also feel happier because they are smiling. So, smile more: not a brief, unfelt smile that's over in the blink of an eye. Research suggests you hold the expression for 15-30 seconds, and imagine a situation that would elicit a genuine smile so your grin is convincing. Acting happy in your everyday life - smiling more, plus changing your posture and body movements to those of a happy person - helps enhance your happiness.
- Visualize yourself doing, not achieving
People who visualize themselves taking the practical steps needed to achieve their goals are far more likely to succeed than those who simply fantasize about their dreams becoming a reality.
One especially effective technique involves adopting a third-person perspective: those who visualize themselves as others see them are about 20 per cent more successful than those adopting a first-person view.
Asking people to spend just a minute imagining a close friend standing up at their funeral and reflecting on their personal and professional legacy helps them to identify their long-term goals, and assess the degree to which they are moving towards making those dreams a reality.
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My favourite is the smile! Try it next time you're feeling fed up and a bit down. "Fake it till you make it" for a day and see what happens........
swimming events with great enthusiasm, to get inspired by a family Olympian!
Thousands of athletes will compete under the Olympic values of excellence, friendship and respect. Hopefully inspiring many - not just sportsmen and women, but others amongst us mere mortals - to get fitter and healthier, and perhaps also reach for other non-fitness related challenges too. 