Which Comes First: Happiness Or Success?

We all know the paradox of the chicken and the egg—historically, one must have preceded the other. Drawing on Darwin’s theory of evolution, we can surmise that the familiar chicken must have evolved in phases, first from reptile to bird through natural selection, and then from wild pheasant to domesticated fowl through artificial selection. So the first “chicken” probably hatched from an egg laid by a pheasant-like animal that wasn’t quite a chicken. But then, what distinguishes a chicken from a not-quite-chicken? It’s all very complicated.

Happiness and success are also strongly correlated, and at first glance, the question of which occurs first would seem to pose a similar intellectual challenge. In fact, much academic literature supports the presence of a causal relationship that may seem counter-intuitive: happiness promotes success, but success doesn’t necessarily promote happiness.

Why is this? And what are the implications of this relationship for the way we organize our personal and professional lives?

The evidence

 

In his bestseller The Happiness Advantage and in his popular 2011 TED Talk, positive psychology expert Shawn Achor draws on his own extensive research—including case studies at Harvard University and in the private sector—to argue that happiness is a catalyst for success in both academic and professional endeavours. He also alludes to a growing body of knowledge in the fields of neuroscience and positive psychology that buttress this conclusion.

An explanation Achor offers for the failure of measurable success to consistently induce happiness, is the problem of moving goalposts. Once we reach a particular goal, we tend to immediately adopt a more ambitious one. While goal-setting and ambition are generally desirable traits, aspirations can become unhealthy if we view them from a glass-half-empty perspective, don’t take time to acknowledge our achievements, and constantly berate ourselves over a perceived failure to attain “real” success. To paraphrase Achor, by framing happiness as a product of success, we indefinitely push both happiness and success beyond our cognitive horizon. And in turn, the absence of life satisfaction here and now can actually hamper our future prospects.

Tips for boosting your day-to-day positivity

•  Show gratitude to the people who contribute meaningfully to your life, including colleagues, friends, and loved ones. Reflect on your accomplishments with pride, and  take time (3-5 minutes) to actively appreciate the positives. Try making a daily journal entry of three things for which you are grateful. Over time, this exercise will train your mind to seek out opportunities rather than dwell on hazards.

•  Keep calm and manage your schedule so as to mitigate stress. Chip away at long-term projects incrementally to avoid procrastination-induced deadline anxiety. Focus on conserving energy throughout the workday, so that you keep some in reserve for recreational activities, quality time with friends and family, and hobbies while you’re away from the office. When stress shows up (and it occasionally will), embrace the challenge and think about how great you’ll feel once you’ve conquered it.

•  Be kind to others. This is a win-win: agents and recipients of compassion both tend to experience higher levels of life satisfaction. Random acts of kindness, which could be as simple as sending a brief e-mail to show appreciation for the efforts of an employee or co-worker, can make an enduring beneficial impact on the culture of your workplace.

•  Clear your head. Sometimes in order to refocus, we need to temporarily un-focus. If you experience a feeling of stagnation at work, try stepping away for a while and enjoying a pleasurable activity. Upon your return, you may be pleasantly surprised by the ease with which your work flows, and by the new insights and creativity your mind generates.

•  Eat healthy, balanced meals and allocate enough time for them that you avoid constantly “eating on the run”. Feelings of burnout, irritability, and energy lapses are often at least partly attributable to inadequate nutrition.

How to Become a Morning Person

We’ve all met people who seem consistently chipper early in the morning, and experience no observable loss of vigour or enthusiasm during the day.

For some, this comes quite naturally. Many habitual early-risers have the built-in ability to get up early and still maintain an adequate energy level without resorting to copious infusions of caffeine. If this description sounds like you, then you’re probably a morning person. Good for you!

Others are less fortunate. If you find you need to drag yourself out of bed in the morning, and feel an urge to whack away at the snooze-bar on your alarm clock (possibly dislodging a few items from your bedside table in the process), then you’re likely not a morning person. Maybe you’re a night owl. Or perhaps you just enjoy getting an ample nightly amount of shut-eye.

To be sure, old habits die hard. If you’re a non-morning person who has recently embarked upon a career path that will require you to get up much earlier than you’re used to, or if you’d just like to increase your productivity early in the day, then you’ll need to adjust your routine. Changes in sleep patterns are not always easy to stomach—but there are some practical steps you can follow to ease the transition.

In any case, the key is to ensure you go to bed early enough to still get a healthy amount of sleep; experts recommend about eight hours for most adults.

•  Simplify your morning routine—before you retire for the night.

Lay out your clothes, organize your lunch and snacks for the following day, and pack anything else you need in your luggage/briefcase/backpack. The last thing you want in the morning is to squander precious minutes hunting around for important items, or (even worse) realizing you’ve forgotten something after you’ve left for work.

•  To fall asleep sooner, power down and cut the lights.

Several years ago, I spent some time volunteering in a village in rural Costa Rica. In that community, as in many parts of Central America, locals both go to bed and rise quite a bit earlier than I was accustomed to in Canada. This is partly because farmers in pastoral areas are obliged to begin their work early in the day. But it’s also a function of the day-night cycle in regions near the equator, where the duration of daylight hours varies little over the course of a year.

One factor that I believe facilitated my quick transition to the Costa Rican sleep pattern, was that the community where I stayed had little noise at night (apart from a few animal sounds), and was relatively dark after the sun set—just after 8:00 PM. There were no streetlights, and few appliances or television sets.

There is a useful lesson here for those of us who live in cities and industrialized areas: if you’d like to go to sleep and wake up earlier more easily, try to isolate yourself from bright lights and noisy appliances at least half an hour before your intended bedtime. Reading with a nightlight or listening to some gentle music before bed is okay—but watching TV or checking e-mails immediately before you hit the hay might interfere with your ability to fall asleep.

•  Find an alarm clock that works for you.

The archetypal alarm clock jars the sleeper into consciousness with a strident “beep, beep, beep”. But that high-pitched hectoring is not for everyone, and it doesn’t exactly launch the day on a pleasant note.

Fortunately, a wide range of alternatives are now available, including daylight simulators that gradually brighten, and high-tech alarms that slowly entice you into a state of wakefulness with gentle tones. There are also various apps available for your smartphone.

•  Suppress the urge to hit the snooze bar.

Waking up once is hard enough. Trying to wake up twice in the space of ten minutes (or three times in the space of twenty minutes, as the case may be) can actually disrupt your circadian rhythms, and leave you feeling sluggish and discombobulated. Furthermore, if you stay in bed long enough to allow yourself to slip into a deeper sleep stage, you’ll likely find it even harder to get up on your next attempt.

•  Leave yourself plenty of time for a wholesome breakfast—at least twenty minutes.

A balanced breakfast that includes fruits and vegetables, proteins, and complex carbohydrates will allow you to maintain peak performance throughout the day, and help you avoid some of the negative consequences associated with quick (but not necessarily healthy) breakfast options—including heartburn, an upset stomach, or an energy level that wanes by the mid-afternoon.

How to Burn the Candle at Both Ends and Stay Healthy

After packing a 40-hour workweek into just three days, and with several projects still to get through in the four remaining days, I had to take a deep breath and think about how I was going to make it to the end of the week and still have my sanity. Every so often, no matter what’s on our plate, it’s important to make time to look out for number one and make sure that all those hours, and all that pressure, don’t catch up to you and knock you down. One of my favorite health podcasts recently took the opportunity to address this very question about how to stay healthy while doing shift work. While the podcast is specifically addressing people who work off hours, most of the tenets of health outlined in the podcast are universal.

It’s all about the Melatonin

Melatonin is a hormone that’s naturally produced by the body that regulates the body’s natural sleep-wake cycle. During the day melatonin is naturally low and high at night, and is a result of millions of years of evolution of our bodies working in harmony with light and dark cycles. This rise and fall in melatonin secretion is related to our circadian rhythm and what happens when we work late into the night is we expose ourselves to artificial light which disrupts melatonin production, raising cortisol (also known as our stress hormone), and interfering with our body’s natural rhythm. The health effects of this hormone disruption are significant.

Some frightening statistics

Every cell in the body seems to be affected by this disruption and shift work is associated with a wide variety of problems including insomnia, depression, and gastrointestinal disturbances, as well as an increased risk for cardiovascular disease, decreases in fertility, increased risk for diabetes and other metabolic disorders, increased risk for cancer, and an overall increased risk of death. More specifically, rates of prostate and breast cancer in men and women who do shift work rise 40% to 70%. There’s also some evidence suggesting that one’s risk of stroke rises by 5% for every year of doing shift work.

The deeper problem

Obviously it’s not as simple as just hormone secretion. What we find is that people who do shift work, or who work late into the night, also adopt a number of poor lifestyle habits.  For example, shift workers are more likely to eat at restaurants or eat poor quality fast food instead of cooking at home. They’re also less likely to seek an adequate amount of exercise. Mixing poor lifestyle habits with hormone disruption appears to be a recipe for poor health.

What can you do?

Well the obvious answers here are to make sure you’re eating a healthy diet, getting adequate sleep, getting enough exercise, and, when possible, obeying our body’s natural rhythms. Less obvious is a handy trick called light control. That is, first, ensuring that when you’re sleeping during the day that you’re blocking out all light sources and sleeping in total darkness. Second, while working at night it’s important to use the right kind of lighting, and when working at night you should be using very bright LED lighting at full power. The idea here is essentially to trick  your body that night is day and day is night. Chris Kresser also recommends that when leaving work in the morning when the sun is beginning to rise, that shift workers filter out blue wavelengths of light by wearing amber tinted glasses. By filtering out these blue wavelengths you are sending signals to your body that nighttime is coming, even if it’s not.

Get more information about this podcast by following this link:

http://chriskresser.com/how-shift-work-impacts-your-health-and-what-to-do-about-it