from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Can eating the same thing for breakfast, turning off the radio or telling a joke make you happier in your job? The answer is yes, according to Shawn Achor, a leading positive psychology expert and happiness researcher. Read on to discover how simple actions like these can help you become happier, healthier and more successful at work and in your everyday life.
If you’re feeling down at work, doing something nice for someone else can help you feel better. Achor’s research found that people who put more effort into their work relationships were 10 times more likely to be highly engaged in their work and twice as likely to be satisfied with their jobs. (They also received more promotions than less-friendly workers.)
Wondering where to start? Volunteer at a soup kitchen, offer to drive someone to the airport, send a handwritten thank-you note or get coffee with a co-worker you don’t know well.
When marathoners can see the finish line, their brains release endorphins and other chemicals that give them the energy to accelerate through the final leg of the race. Researchers have named this location the X-spot. “The X-spot illustrates how powerful the finish line can be in terms of increased energy and focus,” Achor says. “In other words, the closer you perceive success to be, the faster you move toward it.”
To duplicate this effect in your job, give yourself a head start. For example, when you make your to-do list, write down things you have already done today and check those off immediately. Also include three routine tasks that you know you’re going to do anyway, like attend a weekly staff meeting. This increases the likelihood of an X-spot experience because checking things off your to-do list highlights how much progress you’ve made over the course of the day.
When you’re burnt out at the end of the day, any task—whether it’s writing a quick email or looking over a report—can seem daunting. Achor’s research shows that when your brain focuses on making multiple decisions for a sustained period, you’ll suffer from mental fatigue (making you more likely to procrastinate or to quit the task at hand).
To avoid this burnout, budget brainpower wisely by simplifying day-to-day decisions. Try to routinize the smaller things you do have control over: what time you get to work, what you have for breakfast, when you take coffee breaks—so you don’t waste valuable mental energy deciding between eggs or oatmeal for breakfast, or choosing what time to take your coffee break.
Time big decisions or schedule important work presentations for after lunch, when you’ll have just eaten (and your brain has the energy it needs). Achor notes it’s equally important to get a full night’s sleep—seven or eight hours—to avoid feeling run-down at work.
In Achor’s definition, “noise” can be any information you process that’s negative or unnecessary. Turn off the car radio for five minutes in the morning, remove distracting websites from your bookmark bar, limit the number of negative news articles you consume, or listen to music without lyrics while you work. These small actions will free up more energy for processing life’s important, real, joyful details.
When you smile, your brain releases dopamine—which improves your mood. At work, make an effort to smile at everyone who passes within 10 feet of you. Smile at a colleague in the elevator, at the barista when you order your coffee and at a random stranger on your way home. It may sound silly, but you’ll be amazed to see how quickly this can change the tone of all the interactions you have.
Using humor is one of the most effective (and fun) ways to boost happiness in the workplace. Achor explains that when you laugh, your parasympathetic nervous system activates, lowering stress and raising creativity. You don’t have to be a stand-up comedian: mention a funny story from the weekend or lighten the mood with a one-liner.
If you feel stuck in a rut with your work responsibilities, train your brain to look at things in a new way. Drive a different way to work, go somewhere new for lunch or even take a trip to an art museum. A study at the Yale Medical School found that a class of med students who visited an art museum exhibited an astonishing 10 percent improvement in their ability to detect important medical details. Small changes to your normal routine can help boost your performance and improve your ability to see your job in a new light.