Thank you for attending the MARPAC Health and Wellness Strategy’s Speakers Bureau with Dr. Frederick Voon
Free download for personal use
Please enjoy a copy of “Your Inside Guide to the Emergency Department–And How to Prevent Having to Go!” as my thanks to you.
—Dr. Fred Voon
More info at DrVoon.ca or contact me:
Notes and References
Everyone is fighting a battle you know nothing about. Be Kind.
“Hardwiring Happiness,” R. Hanson.
- Negativity Bias
- “Velcro for the Bad. Teflon for the Good”
- “Neurons that fire together wire together”
- “By taking just a few extra seconds to stay with a positive experience… you’ll help turn a passing mental state into lasting neural structure” – Rick Hanson, Ph.D.
Neurons Connecting video
Happiness Hack #1: Savoring.
- “The Banquet is in the First Bite” –Michael Pollan.
- My challenge to you: take a deep smell of every bite of food for one meal. It won’t cost you any extra time or energy.
- Is there anything else in your life that you enjoy, that you perhaps rush through a little bit, that you can EXTEND and enjoy longer?
Happiness is actually composed of 3 separate and measurable things: Pleasure. Engagement. Meaning. — Martin Seligman, Ph.D.
“Subjective well-being as a combination of High positive affect, Low negative affect, High feelings of life satisfaction” — Mogilner, C., Whillans, A., & Norton, M. I. (2018). Time, money, and subjective well-being.
Happiness Hack #2: Spend a few minutes thinking about what gives you meaning in your life. In what ways at work/home are you already engaging? Can you notice even small moments of pleasure? My challenge to you: write it down. Then put it somewhere you can look at what you wrote later on.
- Happiness Pie: It is comprised of 3 main things
- 1: Genetic Set Point. Born, innate, changes little over lifespan (50%)
- 2: Circumstances. Where you live, won awards, married, good job. (10% Only!)
- 3: Intentional activities. Things you do and how you think in your day-to-day life. (40% Under your control!)
Dr. Laurie Santos, Yale Psychology professor
- The Happiness Lab Podcast
Ebbinghaus illusion. Cornsweet Illusion. Image credit Dale Purves.
Dunn & Norton. (2013) Happy Money: The Science of Smarter Spending.
- People who spent money on OTHERS were measurably happier than those who spent money on THEMSELVES.
- Dunn et al. (2008) Spending money on others promotes happiness. Science.
- Happiness Hack #3: Choose Experiences OVER Things.
- Fixate on an ANCHOR sensation
- Get DISTRACTED by thoughts
- RECOGNIZE (Meta-Awareness)
- REFOCUS Attention
Happiness Hack #4: 54321 – 5 Senses Scan – Things you SEE / HEAR / FEEL / SMELL / TASTE
BCALM.ca an 8-week, once-a-week course called “Art of Living Mindfully,” a guided group led by a physician, and covered by MSP.
CBT Skills Cognitive Behaviral Therapeutic skills and practice. Similar time commitment and participation, different focus, complementary.
Happiness Hack #5: Get an APP. My favorite, best bang-for-your-buck is Buddhify.
Further Reading / Listening
Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want.
Hershfield et al. (2016) People Who Choose Time Over Money Are Happier. Social Psychological and Personality Science
Beyond the hedonic treadmill: revising the adaptation theory of well-being. E. Diener, R. E. Lucas, C. Scollon
The psychology behind why few of us feel rich, CBC News
Greater Good Science Center / Greater Good in Action
How to Eat – by Thich Nhat Hanh
Mindfulness for Beginners Audio CD – by Jon Kabat-Zinn Ph.D. (Author)
Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace) by Chade-Meng Tan, Daniel Goleman, Jon Kabat-Zinn