The Happiness Hack_ How to Take Charge of Your Brain and Program More Happiness into Your Life ( PDFDrive )

ess Hack mmunity dedicated to helping ive the point home: an dedicates 30 time to the Web. ernet users are kely to report average users. ople admit to ly and friends ial media. e use some type of r leading up to bed. ech for just one eople mental and wal symptoms.

Unp Rising Challenge Psychological disorders that d I­nternet addiction and video ga now medically diagnosable. centers have popped up to help dencies. A growing community offers twelve-s­ tep support to he And while research indicates can negatively influence cognit ment, and even mental and phy We see the signs everywh injure more than ten thousan study, heavy tech use among y sleep, more stress, and a decli in London found that interrup email at work lowered IQs as si night without sleep. Yet multiple studies confirm American spends more than ha at a screen. Tech is changing our lives didn’t anticipate. And anything our brains. In the language of tech itself This increasing reliance isn’ as the World Economic Forum ing with it. Our emphasis on ef often puts us in the smile-­free z our list so we can get on to the

plugging es didn’t even exist a few years ago— aming disorder, to name two—a­ re Dedicated residential treatment p people recover from these depen- called Tech Addiction Anonymous elp people break free and stay clean. s that excessive use of digital media tive functions, behavioral develop- ysical health, we keep plugging in. here. Distracted walking accidents nd people each year. In a Swedish young adults was correlated to less ine in mental health. Researchers ptions from phone calls, texts, and ignificantly as a marijuana high or a m a consistent truth: that the average alf of his or her waking life staring powerfully, fast, and in ways we g changing our lives is also changing f, we’re being hacked. ’t adding to our happiness. In fact, m study showed, it may be interfer- fficiency, largely ushered in by tech, zone, multitasking one thing off of next. 57

The Happine thseylstimembic cotrhteex It’s ironic that tech’s promise o more connection, once meant more we love. In reality, our easy, always away from real productivity and ce that matter. Many of us are left fee need every moment simply to keep Now, to be fair, there’s a counterp For every study on how tech is lim shows the opposite. Examples abo long-l­ost friends, built supportive hardships with the help of tech. And logically, we know tech hel keep us connected to faraway loved 58

ess Hack hindthberain of more productivity, and even e time for the people and things s-o­ n connectedness can pull us ertainly from people and things eling we have less time, and we up. point to any opinion or research. miting our happiness, another ound of people who’ve found communities, and faced major lps us in countless ways. It can ones in ways no letter or phone

Unp call could. And it can tie us to co when we face hardship or build us create, design, and share wor are plenty of benefits to be fou with a trade-­off, as many of us f Take what and pay —­S PA N I S Attention Deficit If we’d known the price we’d p our finger across a glassy screen differently. In an alternate rea might have taken a more meas way we let tech into our lives— purposeful, connected, and in c “Most people,” asserts autho use technology but are rather u “Apps, games, videos, article designed to keep your attentio knowing it, you waste countles is all over the place, but not at t

plugging ommunities of support and affinity d change. And it can certainly help rk that matters deeply to us. There und in tech. But every choice comes feel inside. t you wish… y for it. SH PROVERB ts pay for that first seductive swipe of n, we might have done a few things ality with full understanding, we sured, intentional approach to the —a­ nd we might be feeling more calm, control than we do today. or and teacher Darius Foroux,“don’t used by it. es, commercials, TV shows, are all on,” he continues. “So without you ss hours every week. Your attention the right place.” 59

The Happine To be every to be now  — ­ SE N The brain’s incredible plasticity fires—­lets it adapt to the changes time, updating its maps to our real to routine, unseen defaults. But the amount of time we spen acts with our brains’ cognitive and from what our brains evolved for. B didn’t see this one coming. Somewhere inside, something fe be this way,” a quiet voice might see Maybe you have felt your tech w you in charge of it. Maybe you’ve ended a day won with your day. Maybe you’ve let a guilty pleasu struggle of catching up with the “rea Maybe you, like so many of us with a friend and realized neithe actually paying attention, as you spo 60

ess Hack ywhere is where. ECA y—­its ability to wire what it we put it through in near real lity and converting new actions nd on tech, and the way it inter- d reward systems, are a far cry Biologically speaking, our brains eels off.  “I didn’t think it would em to say. was in charge of you rather than ndering what you actually did ure take over and then faced the al” stuff the morning after. s, have walked away from time er of you were really present, oke.

Unp Maybe you’ve even felt that w You’re not alone. We’re all fe getting better. Changing the Pa Distractions have always been p bility can help us. In our early hu tion might have made our day o the task at hand let us spot op sparkle of a rare stone on the pa even share, special moments, a by. It certainly saved us from da us on high alert, fight-­or-­flight Distractibility is part of life, ways we have fun. A little brea and bring serendipity as things

plugging way with a loved one at home. eeling it. And unfortunately, it’s not ath part of human life. In fact, distracti- uman days, our response to distrac- or saved our life. Looking away from pportunities, perhaps catching the ath ahead. Maybe it helped us enjoy, as when a colorful bird flitted close anger when a rustle in the grass put response ready. helpful for survival, and one of the ak can soothe the brain, refresh us, happen around us. 61

The Happine But we seem to be dealing with t nothing in our human history has for the carefully designed“lure ’em in choose and use. Getting Hacked Always-o­ n distractions and interru and not in ways that build mastery a Foroux suggests, it’s happening by coach user experience designers t better to guide the trigger-a­ nd-­rewa tion, sharing, likes, loves, retweets, r These are the rewards they’re af to get what they want. Our brains, by their skill. What starts as a fun reacts and rewires to dopamine hoo leaving us craving “more, more, mor Distraction is no path to satisfa anything good—b­ e it chocolate or pleasurable moments—­gets less goo “It’s sucking away our quality of professor Jonathan Safran Foer. “T and the more emphasis we place on s the less likely and able we are to car email while giving my kids a bath, j sentence or idea doesn’t come effor for shade on a beautiful day so I can “Sometimes we look to tech for 62

ess Hack too much of a good thing. And prepared us—o­ r our brains—­ n!” hooks built into the tech we uptions are changing our brains, and satisfaction. And as Darius design. Books and workshops to understand the brain—­the ard responses behind conversa- reloads, upgrades, and OMGs. fter, and they have the science , in a way, have been blindsided diversion can shift as the brain oks…and then to the next one, re!” action or mastery. Too much of our favorite movie or a diet of od pretty fast. f life,” claims author and NYU The more distracted we become, speed at the expense of depth… re… I’ve found myself checking jumping to the Internet when a rtlessly in my writing, searching n see the screen of my phone. the easy answers—w­ hich may

Unp not really be what we want. We’ mation. But are we sure those e “We consumers forget,” always…produces certain affec not. They remember and pro expense of who we are.” Our easy, endless access keep “just one more” episode. Like a these actions deliver may not g What seems like a good idea at late into real happiness. Hacking Back Distraction, especially as de engineered experiences, can ha by understanding and working hack back. It takes effort and intention: mean abandoning tech or windi We wouldn’t do that even if we Yet by understanding the m that three-p­ound marvel we c decide—­even direct—­what we If quick-­fix enjoyment isn’t g craving a sense of mastery in t deeper purpose draws you, cong at least some of the time. You ca wean away from outside lures a

plugging ’ve gotten used to on-d­ emand infor- easy answers deliver happiness? he continues, “that technology cts… But successful companies do ofit enormously. We forget at the ps us clicking and liking or watching a tequila shot, the fleeting pleasure give us anything we actually want. t the time doesn’t necessarily trans- elivered through tech’s precisely ack the way our brains work. But g with our brains, we have ways to : the work of the Watcher. It doesn’t ing back the clock to simpler times. e could. most powerful device in the world, carry with us everywhere, we can e really want. giving you what you’re after, if you’re the way you work, or if a call to a gratulations. You’re ready to unplug, an start practicing ways to lean and and automatic responses. 63

My wife and learning the s child before b the issue wit a gynecolog delivered mo thousand bab “If a doctor lo and tells you, information. I at the mome you will have I don’t believe but [we] fo advice…and h —J­ ON AT HA N S AUTHOR AND

d I debated sex of our first birth. I raised th my uncle, gist who had ore than five bies. He said, ooks a screen you will have If you find out ent of birth, e a miracle.” e in miracles, ollowed his he was right. SAFRAN FOER, D PROFESSOR

Unp Focus and mastery are what more sense of purpose. You m downtime, uninterrupted, on y enjoyments, new connections, o satisfaction. Or you may simply come ba more mindfulness and clarity. Getting back in charge is a bi it, we may need a boost. Good in the next pages as you learn to

plugging you’ll earn in return. You may gain may come to love the peace of quiet your own terms. You may find new or new practices that bring you real ack to where you are now, but with ig change for many of us. To achieve news: that boost is waiting for you o master your mind. 65

Masterin Your Min “Be careful what yo with. Water them wit you will produce wee from your dream. Wat and solutions and you Always be on the loo a problem into an op Always be on the nurture your dream.” —LAO TZU, CHI

ng nd ou water your dreams th worry and fear and eds that choke the life ter them with optimism u will cultivate success. okout for ways to turn pportunity for success. lookout for ways to INESE SAGE, PHILOSOPHER

M astering your clearing away the noi move through challen Focused work, compared to d ence between a deep-­tissue mas Both have their place. But n that “Aaaaah” we feel when firm melts the tension away. Yet deep work takes work. W to distraction struggles with it e That brain messes with our people as lucky, or gifted, or sim right time. Sure, external facto environments, teachers, or op people to succeed. But more often it’s about pra ment. Growth. Resilience. And distractions that trick us away f “Luck?”answered tennis star her unrivaled career.“Luck has n spent many, many hours, countl my one moment in time, not kn There’s real truth in her stat faction, how do we know whe we’re working on? What if we d it, or the rules change right befo Maybe it’s not worth trying self might tell us. It didn’t work

r min d is about focus. It’s about ise and working with your brain to nges and resistance. distraction? Well, it’s like the differ- ssage and a pat on the back. no number of pats can ever create m pressure meets tight muscle and We resist it, and a brain accustomed even more. r minds. We tend to see successful mply born in the right place at the ors influence every fate. The right pportunities certainly favor some actice: focus, diligence, and commit- d overcoming the all-­too-­available from our goals. r Serena Williams when asked about nothing to do with it, because I have less hours, on the court working for nowing when it would come.” tement. If happiness is about satis- en—­or how—­we’ll reach the goals don’t? What if someone beats us to ore we win the game? g, our unconscious or subconscious k before. Why would it work now? 67

There’s a r pay attent and focus a precious c —­U NK

reason we tion. Time are our most currency. NOWN

Masterin That invisible or default mo how hard work will pay off. W rewards will be worth the sho why we’re so ready to give ou tion comes along. Yet you probably already to-­explain way—­that no num deliver the satisfaction we get matter. Saying “email” or “not did you do today?” doesn’t sa meaningful work. Yet email, or a long list nothing, can fill our time, mas our daily work. We want more: something de ours, something with purpose. S and mastery, to deeper forms of The good news is we can fi new practices and leave some worthy, it takes work. How to L BUILDING NEW HABITS Wealth, if you use Learning, if yo —­SWAH I

ng Your Mind ode is right: we don’t always know We question whether the long-t­ erm ort-t­erm trade-­offs. Maybe that’s ur attention away when a distrac- know—­even feel, in some hard-­ mber of small, shallow tasks can t when we accomplish things that hing” when someone asks “What atisfy us or our brain’s hunger for of distractions that add up to squerading as (or even becoming) eeper, something that feels uniquely Something that leads to satisfaction f happiness. ind it. We may need to learn some e old ones behind. Like anything *E*A*R*N* ON EXISTING BRAIN MAPS e it, comes to an end. ou use it, increases. ILI PROVERB 69

To pay attenti endless and p —M­ ARY O LI

ion, this is our proper work. IVER, POET

Masterin From our curious childhoods t our school days to the “Where lives, our brains process informa Some ways work better tha remember better? The first t details of a key religious milesto in college? If you’re like most people, you actually remembered an even maybe you remembered the D name describes a historic asse back in 1521. If you did remember that na that you recalled. It was the str in that history class as a daydr your existing mental maps of h that squirm.” And, voilà, all th pops up. Perhaps not a good visual, bu ing occurs. Learning builds upon learnin sensory moments map themse is especially true in childhood snow. The surprising crunch o sight of little flakes floating do cold on our cheeks, maybe ev hand-m­ e-­down parka and too vivid images in our young brain future memories that will map

ng Your Mind to the night-­before-­finals crams of are those keys?” panics of our adult ation in ever-­changing ways. an others. Try this: Which do you time you played in snow? Or the one from the 1500s you memorized u probably answered “snow.” If you nt (and you aren’t a history buff), Diet of Worms, whose odd-­but-r­eal embly of the Holy Roman Empire ame, it probably wasn’t the content range name, which likely stood out ream interrupter, mapping itself to humor, oddities, and “invertebrates hese years later, the Diet of Worms ut an illustration of how true learn- ng throughout our lives. And multi- elves to a wider array of maps. This d. Imagine your first experience of of a freezing white substance, the own from the sky, the soft tickle of ven the challenge of waddling in a o-b­ ig boots: new experiences etch ns. They also form a foundation for upon them. 71

The Happine Memory champions use multise their maps. When scientists scann memorizers (really, such a thing exi new information, they saw someth saw in ordinary folks. “Memory champions lit up dif explains Joshua Foer, a memory exp use, parts of the brain involved in sp Foer uses the timeless “Memory his retention. He actively associate current events, and movement to to as many existing maps as possib from sensory and experiential pro thoughts he seeks to memorize. We can use this thinking to imp want to ingrain information, habits, can work with our brains to help t efficiently. Here’s how. 1 LABEL: Name what you wan this new habit,” or “Tonight, we This primes your brain’s attentio It also prepares it to connect wit maps. Labels warm your brain u ready to wire. 2 ENCOURAGE: Imagine a po knowledge will lead to, then t 72

ess Hack ensory associations to bolster ned the brains of professional ists) while they were ingraining hing different than what they fferent parts of their brains,” pert. “They used, or seemed to patial memory and navigation.” y Palace” technique to master es visual images, bawdy humor, rapidly connect new thoughts ble. He “recruits,” so to speak, ocessing centers to anchor the prove our own retention. If we , attitudes, or anything new, we them absorb and encode more nt your brain to do. “Let’s learn e’ll master three conjugations.” on and directs it toward a task. th existing knowledge or action up and prepare it to fire, so it’s ositive result your new habit or talk about it in positive terms.

Masterin Visualize it: top athletes audacious goals. Coach yo you would a close friend get a bit closer to it every level? Invite the Watcher reinforce the encouragem of the experience. It may you associate your progres you’re working on. 3 ASSOCIATE: Build men tion or activity and maps y If it’s a new habit, do what J. Fogg recommends: start something you already do down daily priorities after maker. Want to break the your laptop before you flos Once your new tiny hab them, building new maps s new habit. If it’s new knowledge yo memory book. Associate t recruit from other brain c coming up with rhymes ( song, right?), or identifyi tionally connecting the do maps between established

ng Your Mind s do this as they train to reach ourself toward that goal the way d. And give yourself credit as you day. Want to take this to the next to join in. Having that higher self ment increases your brain’s sense even add to maps in your PFC if ss with higher-­order, mindful goals ntal bridges between new informa- your brain has already established. t Stanford behavioral researcher B. small, and bridge the new thing to o. Want to get more organized? Jot r you press “brew” on your coffee e unending tech habit? Shut down ss at night. bits are established, you can add to step-b­ y-s­tep until you have a whole ou’re after, take a page from Foer’s the thought with visual images or centers. Moving while visualizing, (we can all still sing the alphabet ing related memories and inten- ots: each of these strengthens the d knowledge and new learning. 73

The Happine 4 REPEAT: Repetition speeds convince our brains to replace hoods (the “illusory fact effect extend repetition across differe to learn, and write it down. Na even to your dog. Sing about it visit every day. If you slip or ski your brain will bridge back to continue building. Stick with it. 5 NIGHT TIME: Your brain pr preserves information you’re a go—s­ lowly but surely—­of the s If you want to retain somet pruned at night. Bring it to m routine. Visualize it as you prep come up, replace them with th ber. Try using your final momen three things: your main goal fo plan you’re working on, and wh your day. These thoughts can brain chatter. They bring a sen they may be waiting for you the focus on what matters and an most in the day ahead. Learning is one of those brain act happy chemicals. But it can also c patient with yourself as you conv 74

ess Hack learning. In fact, it can even known facts with known false- t”). If you want to learn faster, ent modes. Take what you want arrate it to a friend, to yourself, t. Put a reminder in a place you ip, don’t worry. Start again, and o the maps you’ve started and . Repetition is the glue. runes while you’re sleeping. It actively using and tends to let stuff you’re not. thing, make sure it doesn’t get mind as part of your evening pare for sleep. If other thoughts he things you want to remem- nts of wakefulness to remember or the next day, a longer-­term hat you appreciated most about n override the usual nighttime nse of peace and purpose. And e next morning, priming you to nticipate what you’ll appreciate tivities that sparks a range of cause stress. Remember to be vert “new” into “familiar and

Masterin easy.” Stress chemicals like co brain areas, reducing the use friend to yourself, like a helpfu join the pep talk. With time an have mastered what you want new map for how to L*E*A*R* Focus We humans are problem solv by using our intelligence to su learned to follow tracks and w perfected healing remedies and from the seasons and stars. Focus and diligent work sha care, and practiced technique t know which leaves cured a head Of course, there was alway needed that too. Our survival d grass. Our social order blossom laughed when the village goof-o­ We weren’t optimized, thoug ities or for hopping between d across a pond. Happiness—t­ he comes from satisfaction, and fo We probably wouldn’t hav faced the onslaught of distracti modern pedestrians don’t notic as they text their way down the

ng Your Mind ortisol can limit activity in certain e of multisensory maps. So be a ul coach. Invite the Watcher in to nd commitment, not only will you ted to learn, you’ll also have built a *N* the next thing. vers. We (and our brains) evolved urvive in the world around us. We weave grass into useful baskets. We d gained year-­over-­year knowledge aped our early brains. It took time, to make a perfect arrowhead or to dache (or made things worse). ys the capacity for distraction: we depended on noticing a rustle in the med as we made time for rituals or ­off cartwheeled across our path. gh, for a barrage of small, light activ- different modes like a frog jumping e kind we want—i­sn’t“hoppiness.” It or that, we have to work. ve survived if our ancestors had ions we face today. Want proof? If ce a giant Wookiee waving at them e street, it’s a good guess our ancient 75

The Happine predecessors, if they’d been clickin have noticed a saber-toothed tiger. T been history. Deep Work Studying, completing big projects, goals, even going out and weeding them,“wish” we could do them, or f But we find easy ways to blow th Do we feel happy afterward? No pleasure, but the memory of what w And reality is still waiting when the GET REAL ABOUT THE TRA Think about why you’re doing the th up your time. How do they serve y the price you paid? 76

ess Hack ng and tapping away, wouldn’t The rest, as they say, would have staying patient with long-term g the garden: we “want” to do feel like we “should” do them. hem off. o. We may have enjoyed a guilty we should have done nags at us. e party’s over. ADE-OFFS hings that distract you and soak you? How do the results justify

Masterin “We are only beginning to of constant distraction, says Sullivan, “if we are even prepa In his article “I Used to Be a Hu bombardment of news, gossip, information addicts. It broke m Knowing why you’re doing so ing what you want to do and h habits or thoughts are interferi to master, you can start mappin toward the new. HARNESS YOUR REWAR If dopamine motivates us to pur for achieving them, why not fire Visualizing the path to (and After all, it does for athletes. Ea (and self-­coached) to see thems eye, they envision the practices a victories that lead to success. A they use their mind to foresee e You can do this too. As you steps down. Visualize them. Wh it’s ready for review? What will empty? Visualizing primes our making the lure of lesser rewa whole lot less interesting.

ng Your Mind o get our minds around the costs” publishing heavyweight Andrew ared to accept that there are costs.” uman Being,” he warns,“An endless and images has rendered us manic me. It might break you, too.” omething is a big step toward decid- how. Once you realize how routine ing with the things you really want ng your path away from the old and RD SYSTEM rsue goals and serotonin rewards us e both of them up? d results of ) deep work might help. arly in their training, they’re coached selves as champions. In their mind’s as well as the various challenges and As they approach the starting block, each step ahead. prepare for deep work, break your hat will that résumé showcase when the garage look like when it’s finally brains to fire up reward chemicals, ards (like the usual distractions) a 77

Identify the that determi and happ your profes personal lif tool only if i impacts on t substantiall its negativ —­CA L N E W P O RT PROFESSOR, S DEEP WORK

core factors ine success piness in ssional and fe. Adopt a its positive these factors ly outweigh ve impacts. T, GEORGETOWN TUDY HACKER, EVANGELIST

Masterin I am the I said that I knew —­M U HA M MA D A G.O.A.T. (GREAT DECIDE WHAT YOU CAR Perhaps nobody gets excited associate the task with someth room for your family’s bicycles, Aunt Thelma’s long-l­ost butte becomes clear. So it goes with deep work will help your team meet its go you live in a place you love shif Resistance, maybe even resent picture and why the work matt when distractions pop up. WELCOME THE “IT’S NO You’re reading this because you w the way things are doesn’t feel But admit it…you’ve had some m never break that habit” or “Whe

ng Your Mind greatest. even before w I was. ALI, PRIZEFIGHTER, TEST OF ALL TIME) RE ABOUT about cleaning the garage. But hing that does excite you—m­ aking , having a place to paint, or finding erfly collection—­and your purpose k. Remembering how your project oals or how your hard work helps fts the way you relate to your work. tment, softens. You see the bigger ters. This makes you more resilient OT EASY.” want more happiness, right? Because like the way you want them to be? moments where you’ve thought,“I’ll en will I find time for that?” 79

The Happine Ah, resistance. It feels like o tendencies. Getting out of autom take some work. The first step to a better way is to If you were training for a marath curveball, you’d know you had some It’s the same when you’re traini about that as you would about ap seeing the batter swing and miss. More productive! Build mental st future changes easier! See challeng the lasting satisfaction of getting thought alone can weaken the tug o PREP Sitting down for a deep work sessi Schedule breaks. Set up your work ritual. You may not have to do the weaning away from distractions and ration is low-­hanging fruit. Every navigator knows that prep Polar explorer Ernest Shackleton, by restlessness and failure, ultimat through preparation. When ice froz ship, taking it eight hundred miles ten months of helpless drifting, his zational skills and near-o­bsessive twenty-e­ight sailors all survived th else and they would never have mad 80

ess Hack one of the brain’s strongest matic routines does seem to o get excited about the challenge. hon or looking to perfect your e heavy lifting ahead. ing your brain. Get as excited pproaching that finish line or . You’re going to get stronger! trength! Map paths that make ge as opportunity: a way to win good at something new. That of the usual distractions. ion? Plot your course. Outline. k area as if you were planning a ese things forever, but as you’re d deepening your work, prepa- paredness is the key to success. whose life was largely marked tely found his greatest victory ze around his Antarctica-b­ ound off course and crushing it after s foresight paid off. His organi- planning ensured his crew of he grueling endeavor. Anything de it home.

Masterin RECLAIM THE UPPER H Once again, the things that d distract us. Apps, casinos, vide TV serials: the people who crea to activate dopamine-f­ueled cra to keep us hanging, to get us to c use science to lure us in. Well, w Start by shifting your tho ing yourself. Move from “I’m engineered to distract me and m That’s different from blaming th or whatever it is that feels like yourself as a victim won’t help y Understanding you’re being look more objectively at what’s h ness gives you options. You can start deepening your focus on s more than what that ad, game, They may be good…but you’re FOCUS ON PROCESS Taking things step-by-step is th Back in 1983, when Steve Jobs ing the first Mac, he sent everyo a clear message to keep at their How is the decision you’re ma the greatest personal compu January 24, 1984?