a positive mood expands the size of your attentional
space
, regardless of which mode you’re in.
When you’re happy, the amount of dopamine in the logical part of your brain rises,
which leads you to approach your work with more energy and vigor
—and because you
have more attentional space to work with, you have the resources you need to focus
more deeply and accomplish more. Being in a good mood also makes you better at
recalling information on the fly. You also consume information more actively: the
happier you are, the more likely you are to put ideas together in new and interesting
ways, and the better you’re able to overcome “functional fixedness” and, like MacGyver,
see new uses for familiar things. Happiness also encourages you to seek more
variety
—but not the risky kind.
On the other hand,
a negative mood shrinks the size of your attentional space
.
Unhappy people are less productive
—full stop. The less happy you are, the more often
your mind wanders against your will, and the less attention you bring to what’s in front of
you. The less happy you feel, the more important it is to tame distractions, as you have
less attentional space and energy to resist them. The places where your mind wanders
are also different when you’re feeling negative—you’re more likely to make your way to
the distant past, ruminating on events that took place then.
*
While you can sometimes
benefit from reliving past experiences, in the short run your productivity suffers
—when
your mind wanders more to the past, you plan for the future less often and assemble
fewer productive ideas. And at the same time that your unwanted mind-wandering
episodes increase, they become less pleasant and productive. This is why it’s so
important to capture the problems you’re tackling when in a negative mood: whenever
you’re feeling miserable, you’re often also dealing with a number of serious issues. The
Zeigarnik effect
—which keeps unresolved problems front of mind—forces you to think of
them more.
People who are unhappy also take longer to refocus after an interruption and dwell
more often on their failures. According to one study, habits that train our brain to wander
less
—such as mindfulness and meditation—are even “effective in reducing relapse in
recovering depressive in
dividuals.”
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While there is little research on exactly to what degree your attentional space
expands when you’re happy, happiness expert and Harvard-trained psychologist Shawn
Achor found that happier people are 31 percent more productive than those in a
negative or neutral state. Happiness also helps you become more creative in
scatterfocus mode. You’re more likely to experience insightful solutions to problems
when you’re in a positive frame of mind, which is not surprising, given that your brain
has more attentional space and energy with which to work.
How, then, can we invest in our happiness using the findings of science?
One of my favorite studies
—the same one that discovered that we spend 47 percent
of our time daydreaming
—sampled thousands of participants throughout the day,
asking two questions: what were the subjects doing at the instant they were sampled
(participants received a notification on their phones), and how happy did they feel doing
that thing? At the time of the study’s publication, the researchers had received more
than 250,000 responses from thousands of subjects. Here are the top five activities that
made them the happiest:
1. Listening to music
2. Playing
3. Talking and investing in their relationships
4. Exercising
5. Making love
It’s worth noting that our minds wander the least when we’re making love—and that
we’re significantly happier doing so than we are doing anything else. Nothing else
comes close. (To
really
invest in your attention, try doing all five things at once.)
As well as these activities, there are a number of other habits that have been proven
to make people happier. One of my favorite researchers in the happiness field is the
aforementioned Shawn Achor, the author of
The Happiness Advantage
. In the book,
and in his TED talk, Shawn offers a few science-backed strategies to bolster your
happiness. A few of his top suggestions:
Recalling three things you’re grateful for at the end of each day (a good
companion tactic to the Rule of 3, discussed in chapter 3)
Journaling at the end of each day about one good experience you had
Meditating (see chapter 5)
Performing a random act of kindness
While moods and attitudes aren’t necessarily dots and ideas you can focus on and
remember, they do greatly influence how you perceive a
nd relate to what’s in your
attentional space, and they affect the size of your attentional space itself. Happiness is
the rose-colored lens we place atop our attentional space, which allows us to relate to
our experiences in a more productive and creative fashion.
If you need a boost, pick a few items from each of these lists to try. Reflect on the
difference they make for you. Try all nine ideas, and keep what works. At the end of the
day, these strategies won’t only make you happier—they’ll also make you more
productive and creative.
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