Monday, January 19, 2015

Thought Leadership in Positive Psychology (Robert Biswas-Diener)

Greetings! 
In this newsletter I share a fantastic, just published study. 

-- Dr. Robert Biswas-Diener


Subliminal Strength

You may know about research in "stereotype vulnerability." In a series of studies researchers were able to lower performance simply by activating negative stereotypes. Women students at Stanford, for instance, under performed on math tests when told that "women don't do well on math tests." What about the other side of that coin? Can we increase performance by activating positive stereotypes?

This month the first published study ever on the topic of re-vitalizing the elderly appeared in the journal Psychological Science. In this study 100 adults (average age 81) were assigned to various research conditions, one of which was a positive age stereotype condition. People in this group were asked to write essays about a physically and mentally healthy senior citizen. 

As you might imagine one of the biggest results from this study was perceptions of age. Those folks in the positive group were more likely-- far more likely--to see aging as positive. What's more, those perceptions grew in positivity across the weeks. 

 


The real excitement, however, can be seen in the physical consequences of the intervention. The positive aging group improved across the weeks and performed significantly better on tests of balance, walking speed, and ability to rise from a seated position. 

It makes you curious, doesn't it? What positive stereotypes might you benefit from?




Robert Biswas-Diener

Tuesday, November 11, 2014

Mental Toughness

Mental Toughness is a personality trait which is integral to understanding how people respond to stress, pressure and challenge. Research shows that mental toughness is a key factor in resilience and sustainable performance. It can account for up to 25% of the variation in an individual’s performance and is a significant factor in well-being. Are you Mentally Tough?


Wednesday, August 20, 2014

Are you just incubating?

I hear it all the time from clients, "help me with my procrastination." This article by the "Indian Jones of Positive Psychology" Dr. Robert Biswas-Diener, puts a whole new spin on the philosophy behind procrastination. Are you a true procrastinator - OR - are you just an incubator? Read more to learn more......

 
Are you a procrastinator or an incubator?
By Robert Biswas-Diener, Oprah.com
February 16, 2010 

As a university instructor, the close of each academic term is always the same for me: I get a flurry of apologetic e-mails from panicked students who have put off their homework and term papers until the last possible moment. They beg for an extension.

Procrastination is a phenomenon that is familiar to everyone, even outside of academia. Who really likes to wash laundry, balance checkbooks or fill out complicated tax forms? Most folks put these activities off in favor of more pleasant pastimes like socializing, going out to eat or reading a good book.

Procrastination is the result of having very little motivation for a boring or unpleasant activity and it is something everyone experiences. The real problem is that procrastination can sometimes overshadow a hidden strength.

Incubation is not procrastination
I once coached an extraordinary young man, whom I'll call Mark. Mark was at the tail end of his training at a prestigious medical school. When we met on a Monday of his last week, Mark told me he felt the stress of a number of weighty assignments, all of which had pressing deadlines.

He had only a handful of days to write applications for internships, turn in final papers and secure letters of recommendation. It was a tremendous amount of difficult work to be completed in a short period of time. Mark asked me to check back with him midweek to crack the whip and make sure he was still making progress on his work.

When we spoke again on Wednesday, Mark had fallen into a deep funk. Not only was there no progress, but he had frittered away hours in meaningless pastimes like downloading music and walking in the park.

Mark uttered the all-too-familiar phrase, "I am such a procrastinator!" He vilified himself for checking e-mail, having lunch with his wife and other activities that appeared to be in the service of avoiding his more pressing tasks.

Something about the word "procrastinator" just didn't fit with what I was seeing. Here was a young man about to graduate from an elite medical school with a flawless academic record extending back into his middle school years.

My instincts told me that it was not a lifetime of chronic procrastination that led Mark to his current situation. On a hunch, I asked him a crucial question, "When you get around to completing your work -- and we both know that you eventually will -- how will the quality be?"

My client seemed taken aback by the question. He answered with confidence, a single word: "Superior!"  I realized, in that moment, that there may be a subtle but important difference between the "back burner" mentality I saw in my client and the traditional way a procrastinator works.

Procrastinators may have a habit of putting off important work. They may not ever get to projects or leave projects half finished. Importantly, when they do complete projects, the quality might be mediocre as a result of their lack of engagement or inability to work well under pressure.

What Mark presented was something qualitatively different: a clear sense of deadlines, confidence that the work would be complete on time, certainty that the work would be of superior quality and the ability to subconsciously process important ideas while doing other -- often recreational -- activities.

I realized I was looking at a strength, one I called "incubator." When I shared this term with Mark, he felt as if the weight of the world had been lifted off his shoulders.

What does incubation mean?
One of the greatest difficulties with identifying an incubator is that they often look like procrastinators. People with both work styles tend to put off work until the last moment, and both seem to be best motivated by external pressures such as deadlines.

Importantly, people with both work styles are likely to be hard on themselves and consider themselves lazy.

In a pilot study with 184 undergraduate university students, we were able to isolate specific items that distinguished incubators from the rest of the pack. Incubators were the only students who had superior-quality work but who also worked at the last moment, under pressure, motivated by a looming deadline.

This set them apart from the classic "good students," the planners who strategically start working long before assignments are due, and from the procrastinators, who wait until the last minute but then hand in shoddy work or hand it in late.

For most incubators, having a label that is less pejorative than "procrastinator" can be a breath of fresh air. Incubators tend to be bright, creative people with an amazing gift to work hard under pressure. As such, they can be very dependable in work situations that require last-minute changes or tight deadlines.

The other side of this coin is that they can be frustrating to work with because they appear to sit idle for so long. For incubators, it can be as helpful to appraise friends, family members and co-workers of your natural work style so the people around you can adjust their expectations accordingly.

Setting realistic expectations for yourself can let you off the emotional hook as you appear to waste time, solid in the knowledge that your projects will be completed when they need to be.

My former coaching client, Mark, actually built in "incubation time" during which he could watch movies, listen to music or other goof-off activities, knowing that -- below the surface -- his mind was preparing for work and that he would snap into action when the time was right. As for my students requesting extensions for their term papers, they should have planned ahead!

Are You an Incubator? Use the scale below to answer the following questions:
4 - Perfectly describes me
3 - Describes me somewhat
2 - Does not really describe me
1 - Does not describe me at all
A. _____ I always get my work completed on time.
B. _____ The quality of my work is superior.
C. _____ It takes a looming deadline to motivate me.
D. _____ When I finally get to work, I feel highly engaged.
E. _____ I surprise myself by moving into action at the last minute.
F. _____ I do my best work under pressure.
If you scored a 20 or higher, you may be an incubator.

Dr. Robert Biswas-Diener is on the editorial boards for the Journal of Happiness Studies and Journal of Positive Psychology and is the author of "Practicing Positive Psychology Coaching, Happiness: Unlocking the mysteries of psychological wealth" and "Positive Psychology Coaching."


Wednesday, July 30, 2014

Self Esteem vs. Self Compassion

Self Esteem vs. Self Compassion

We have all heard about self-esteem and the pros and cons of either having too much or not enough, but here is a different take ~ Self-Compassion. I like this blog post because it links back to Acceptance Commitment Therapy (ACT) techniques, as well as, methods we use in Positive Psychology: e.g., being mindful.

Check it out:
http://blog.pickcrew.com/truth-about-self-esteem/


self-compassion

Tell me what you think? What this blog helpful? Does it send the right message to help you in your search of balance over the self?

Friday, July 25, 2014

The-5-Most-Popular-Pieces-I-Have-Ever-Written by Dr. Robert Biswas-Diener

Check out the most popular blog posts by the "Indiana Jones" of Positive Psychology:  Dr. Robert Biswas-Diener.



http://myemail.constantcontact.com/The-5-Most-Popular-Pieces-I-Have-Ever-Written.html?soid=1102621930729&aid=lMCNVhw6lb8





The 5 Most Popular Pieces I Have Ever Written

Over the years there have been a few pieces of writing I have done that have really captured public interest. Here is a greatest hits of sorts of topics ranging from revenge to happiness. I hope you enjoy them and share them with others:

1. What happy people do differently:

 In this cover article from Psychology Today co-author Todd Kashdan and I offer a new take on happiness. 


2. Revenge is good for you:

Everyone knows that revenge is bad. Except for when it is good. 



3. 5 Myths about positive psychology:

Because it is positive people want to believe in positive psychology. Although there are many terrific scientific findings emerging from this field there are some that have been mis-interpreted. 


4. Are hook-ups psychologically healthy?

I wrote an uncharacteristic piece on sex just to see how popular a topic it is. More than 80 thousand people read the post and the number grows daily. Read it to see what's so tantalizing! 


5. Your happiest days are behind you. 

In this TEDx talk I argue that the past is an overlooked repository of happiness. I also have the opportunity to tell one of my favorite stories:




 You will find breaking news, fascinating research results, the best blogs and other great material. https://www.facebook.com/PositiveAcorn 

Sunday, July 6, 2014

Tips on Communication:

Wednesday, July 2, 2014

Are you a humble leader?

Moral wisdom for the modern world
by Michael Austin

Humility: Humility is a trait worth having.
Published on June 27, 2012 by Michael W. Austin in Ethics for Everyone
*The violet is a symbol for humility, in some traditions.

Recent studies show that humility is connected with many forms of pro-social behavior. While some misunderstand humility as low self-esteem or self-denigration, a proper conception of this virtue has both self-regarding and other-regarding components. The humble person keeps her accomplishments, gifts, and talents in a proper perspective. She has self-knowledge, and is aware of her limitations as an individual and as a human being. But humble individuals are also oriented towards others, they value the welfare of other people and have the ability to "forget themselves" as well, when appropriate.
Interestingly, the empirical research on humility shows that this trait has great value. Humility has been linked with better academic performance, job performance, and excellence in leadership. Humble people have better social relationships, avoid deception in their social interactions, and they tend to be forgiving, grateful, and cooperative. A recent set of studies also shows that humility is a consistent predictor of generosity.1 People who are humble tend to be more generous with both their time and their money.

Some philosophers historically have not been impressed with humility. Aristotle leaves it out of his catalogue of virtues, while both David Hume and Friedrich Nietzsche are critical of this trait.
Hume, for example, says:

"Celibacy, fasting, penance, mortification, self-denial, humility, silence, solitude, and the whole train of monkish virtues; for what reason are they everywhere rejected by men of sense, but because they serve to no manner of purpose; neither advance a man’s fortune in the world, nor render him a more valuable member of society; neither qualify him for the entertainment of company, nor increase his power of self-enjoyment? We observe, on the contrary, that they cross all these desirable ends; stupefy the understanding and harden the heart, obscure the fancy and sour the temper. We justly, therefore, transfer them to the opposite column, and place them in the catalogue of vices"2

However, the empirical evidence seems to show that this sort of criticism of humility is mistaken. Humility can advance one's fortune in the world, as it is a distinguishing trait of CEO's of successful organizations. The connection between humility and generosity shows that it does render one a more valuable member of society. Others see humble individuals as well-adjusted and kind. It looks like the empirical evidence about the value of humility shows us that Hume's rejection of it was a mistake.
Given its appropriateness for us as limited and fallible human beings, and its value for both individual flourishing and social welfare, humility is a trait worth cultivating.



------------------------------------------------------
1 Julie Exline and Peter Hill, "Humility: A consistent and robust predictor of generosity," The Journal of Positive Psychology (May 2012): 208-218. This article contains the references related to the other empirical findings related to humility discussed above.
2 An Enquiry into the Principles of Morals (Indianapolis: Hackett, 1983), pp. 73-74.