During the last five years, there has been increasing evidence supporting the association of happiness/fulfillment with life and being able to use your strengths.  In addition, there is definitive information which tells us which strengths are necessary and the ingredients the brain needs to experience fulfillment.

Do you have these key strengths and ingredients?

First you need to know what the brain needs. 

 Gregory Berns a neuroscientist and psychiatrist at Emory University, believes the feeling of satisfaction is necessary to feel fulfilled in life.  In his book, Satisfaction: the Science of Finding True Fulfillment, he concludes that fulfillment requires two important ingredients that nature has designed our brains to crave: novelty and challenge. 

Novelty in life releases the neurotransmitter dopamine which is associated with feelings of happiness and well-being.

 Stress which is associated with a challenge releases the hormone cortisol.  In high levels, cortisone is damaging to our body mentally and physically.  However, in smaller amounts, it can elevate mood, increase concentration and improve memory making you more effective.

 When these two chemicals (dopamine and cortisol) interact, the stage is set for strong feelings of fulfillment. 

Second, research by doctors Nansook Park, Christopher Peterson and Martin Seligman have found that there are five key signature/character strengths which are closely and consistently related to life satisfaction:

1. Gratitude – being aware of and thankful for the good things that happen; taking time to express thanks.
2. Optimism – expecting the best in the future and working to achieve it; believing that a good future is something that can be brought about.
3. Zest – approaching life with excitement and energy; living life as an adventure; feeling alive and active; not doing things halfway or halfheartedly.
4. Curiosity – taking an interest in an ongoing experience for its own sake; finding subjects and topics fascinating; exploring and discovering.
5. Love – valuing close relationships, in particular those in which sharing and caring are reciprocated; being close to people.

Action Step:  Discover whether or not these 5 strengths are in your top ten Signature Strengths.

Go to http://www.authentichappiness.org and take the VIA (Values in Action) Signature Strengths Inventory.  There is no charge.  You will have to sign in and set up a password.  It takes about 40 to 50 minutes to complete the inventory.  The inventory assesses a total of 24 strengths.

In my next post, I will give you some ways you can increase these 5 strengths if they are not in your top 10 Signature Strengths.

 Maurine

Dr. David Meyers, a researcher at the University of Michigan, found that the inability to concentrate for 10 minutes at a time in a day can decrease productivity from 20-40 percent.  That is more than most of us can afford to lose.  It is possible for you to handle distractions and increase your energy and ability to focus even with email, IM, Twitter, iPods, and cell phones.

So, what are some basic things you can do to sharpen your ability to focus and increase your energy?

1. Have an idea of what you want to focus on.  Is it the steps it will take you to complete a personal or professional goal?  It might be to:  improve a relationship that is important to you, find a new job, or redecorate a room in your home.  How important is it to you on a scale from 1 to 5 with 5 being extremely important?  Is it in the present or future?
2. Take time outs.  Deanna Davis discusses the need for “Recovery Time” in the form of time outs in her book Living with Intention (2005).  Your body has a high energy and focus cycle of about 90-120 minutes followed by a 20 minute low point in which you are less energetic and motivated.  Mini breaks, rest or relaxation allows you to refresh yourself mentally and physically.  Mini breaks also decrease the release of stress hormones which compromise your brain and physical health over time.
3. Use a reset button.  During “crunch” times which you may face from time to time, you may have to rely on a simple ritual or habit that will provide a short recovery time.  These need to take only about 30 seconds to a minute and be something that you can do automatically without thought.  It might be several calming breaths, a short stretching exercise, saying a calming phrase, or looking at a picture that is pleasing to you.  It is like touching a reset button that gives you a renewed feeling of energy and focus.
4. Have work-free zones.  Establish times and spaces that give you the opportunity to disconnect from work in order to create more balance in your life.  By disengaging for short time periods, you will increase your energy and focus.

You may have to intentionally practice these behaviors one at a time until they become automatic and effective.  It helps if you:

• Have a strong reason to be more focused – a deadline.
• Feel committed because the task matches your values or is something you strongly believe in.
• Are willing to take the time to practice.
• Develop a system to support the changes you want to make by putting in place something positive to make it easier for you to remember to change your present behavior (a note to yourself or a special place to put something).

It takes about three months for a new behavior to become a life-long habit.  Then your mind is freed up to concentrate on other things that are important to you.

Be sure to develop a system that supports your change in behavior in order to make it easy for you to follow through with your commitment.  You will be amazed at how sharp your focus can be.

Action Step:  Begin today to try one of these focusing ideas.  Remember it takes practice and time to make this change automatic.  The effort is worth it.