The Happiness Quiz

Let’s see how much you know about what makes you happy –

1. What is the one most important factor of sustainable happiness?

A. Enough Money

B. Positive relationships with friends and family

C. Success Rate

D. Age and Beauty

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Right answer – B. Positive relationships with friends and family

80 year long study done by Harvard found that the most important predictor of happiness and wellbeing was the quality of our relationships.


2. Money makes you happy when –

A. Spent on shopping luxury items

B. Spent on purchasing the luxury car you always wanted to have

C. Spent on a trip with family and friends

D. All of the above

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Okay so this answer is pretty much subjective.

But research has found that “Happiness is derived from spending money to foster relationships with family and friends, enhance our competence on a skill of hobby, gain autonomy”

Right answer – C. Spent on a trip with family and friends


3. Wellbeing is the result of pursuing goals that –

A. Make you rich

B. Make you famous

C. You set becuase of social pressure

D. Resonate with your true self and give your life meaning

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Right answer – D. Resonate with your true self and give your life meaning

Cantor and Sanderson (1999) reported that wellbeing was lowered when people sought relatively self centred goals related to physical attractiveness, fame and wealth.


4. Which of the following interventions can produce a long term increase in your levels of wellbeing?

A. Gratitude. Remembering Three Good Things that happened each day

B. Optimism. Writing about your Best Possible Self

C. Strengths. Using signature strengths in new and different ways for a week.
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Right answer – A. Gratitude. Remembering Three Good Things that happened each day

Martin Seligman and his colleagues tested interventions to see which had a lasting impact on wellbeing.

Three Good Things exercise led to increase in wellbeing levels for even after 6 months.

Then was Using Signature strengths in a new and different way for a week

The Best Possible Self intervention produced largest immediate increase in wellbeing followed by gratitude exercise.


5. One heated argument or negative, hurtful comments can erase how many of positive acts ?

A. 5

B. 1

C. 10

D. 20

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Right answer – D. 20

Research has found that one cruel and thoughtless act or comment can wipe out entire month of affection and tenderness


6. Happiness leads to Success.

True or False.

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Right Answer – True.

Sonja Lyubomirsky and her colleagues found that Happiness is not just a result of success, but also an important cause.


7. Which of the following activity can instantly give you significant boost of happiness?

A. Shopping

B. Helping someone

C. Playing games

D. Reading

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Right answer – B. Helping someone

When Martin Seligman was asked about what should patients in depression do that can make them happy instantly he said “go and find someone who needs you help and help them”


8. Which of the following can you continue to do everyday to be happy?

A. Plan your activities in the day, Choose freely what you want to do

B. Get your chores done and complete the work you were assigned

C. Go to the party because all your friends are going

D. None of the above

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Right answer – A. Plan your activities in the day, Choose freely what you want to do

Research found that – Autonomy or the freedom to choose things you want to do, was highly correlated with wellbeing.


I really hope you enjoyed this Quiz.

I have tried my best to inform you about all the facts and findings of research through this quiz. All the information was taken from the book Positive Psychology. The science of Happiness and Flourishing. By William Compton and Edward Hoffman.


Please let me know your feedback. What did you like, what you didn’t. What would you like to know more about

All your thoughts are welcome! ❤️

Do you know what makes you happy?

When will you be happy?

Think about it….

Maybe you’d come up with something like – when I get a nice job, when my boyfriend stops fighting with me, when my book gets published, when…..

Okay.

Can you be happy right now?

Umm… Idk maybe…

What can make you happy right now?

A pizza!

Hahaha… I know you were thinking something similar….

Or maybe a dog

Or maybe cat

Or maybe your best friend


Yesterday I talked to my friend and she said there is so much trouble going on right now…

I’d be so happy if this all just ends..

And I thought about it…

Do good things really happen when bad things stop happening?

She was right at her place… When everything around you sucks hurts, you might feel like things will be much better and you would be happier without all this

But are you really happy when bad things stop happening?

No!

You won’t have a pizza if you are not eating vegetables

You might have something else!

What I mean is, we focus too much to making the bad stuff around us go away….

We try to make things right

And that’s okay!

Completely okay

But we’re under illusion that this will make us happy

We might feel relief… That okay… Thankfully this is over

But are you really happy?

Nope!

You need some different activities to make you smile…

As Martin Seligman once said that his patients came to him saying ‘I just want to be happy’ what he translated was that ‘you don’t want to feel distressed’ and then after working on the patients anxiety or depression issues, he thought he will get a happy patient… But he didn’t. he got an ’empty patient’. That’s when he said you cannot have mental health and wellbeing just by eliminating depression and mental illness, you need different activities to build wellbeing.


Just because it isn’t raining doesn’t mean there is sunshine

You can work on this…

Think about what really makes you happy and do more of that in your daily life

Take a little break from fixing everything n just be… Create your happiness…

Especially during these challenging times… That’s what you need to do the most 🌼💖🌻

But maybe being happy is not your priority right now… Maybe it’s caring for your friend or family member who is struggling. And that is okay, you can take some time to recharge yourself by listening to your favourite song, reading a paragraph from your favourite book or talking with your sister, just do it. Take a little time for yourself too, that way you have more to give others… When your cup is full, then you can fill others💗💕

How can you start a chain of positivity?

The deepest principle in human nature is the craving to be appreciated.

William James

Some people think appreciation will make people prouder and they won’t be as efficient as they are now.

Are you one of those people?

Well, I understand you must’ve based your thoughts on previous experiences.

Maybe some people do show off and get too proud when you praise them.

But what if they do amazing job, every day and no one appreciates them?

How would they feel?

Will they continue being so efficient?

I don’t think so.

You see, being appreciated or valued is a basic human need.

It says – I recognise you are working hard. I appreciate your dedication. You helped me with xyz when I needed it the most. I value you. Your help meant so much to me, I am grateful for your support.

Imagine someone says this to you

How’d you feel?

Warm fuzzy feelings of joy? Happiness? Awe maybe…

Or you could also get uncomfortable and not know how to react

Okay maybe you need to practice being comfortable and responding with kindness when someone appreciates you

But even if you get uncomfortable,maybe deep down you still want to be recognised. You want to be valued and appreciated for your efforts.

When someone says “thank you for doing this for me,I really appreciate that” you might think.. “well.. that’s okay… we’ve been friends for like 6 years and so of course I’d do this for you”

True

But does hearing “thank you” not put you in a happy mood?

Aren’t you more likely to pay the positivity forward and help two other people that day?

Because you got rewarded for you behaviour (in a way)

So yes!

That’s pretty much it.

Genuinely appreciating people makes their day! They are more likely to cherish the feeling and pay it forward.

That’s why you need to appreciate people for what they’ve done for you or even if you see them working hard or notice something good about them. Few kind words can go a long way.


Scientists studied different gratitude interventions to find out which one was more effective –

The gratitude visit was found to be most effective.

Okay so what do you do in this?

You simply write a gratitude letter to someone whom you haven’t properly thanked before. Someone who has really helped you during your hard times or done so much for you but you somehow couldn’t properly thank them. (Yes, it’s the person you’re think about right now)

So you write the letter and you go to their home and personally deliver this. You read out the letter to them.

Research has found that this practice also has significant impact on their relationship. Even after 6 months of giving the letter.

Hmm. Impressive.


Okay so this is kind of a funfact

There are two meanings of the word appreciate

First is – To recognise how good someone or something is and to value that particular person or thing.

And second is – to increase in value. (it’s the opposite of depreciate. Which means to decrease)

Sounds logical huh?

That when you appreciate something in someone that behaviour or emotion increases.

Even complimenting someone is appreciating them.

Which of the following compliments would you like to hear?

A. Hey nice dress!

B. Good job!

C. Hey! I really liked your presentation. They way you explained xyz was commendable. The concept of abc that you stated was wonderful! I didn’t knew about it before. I can see you worked really hard on your presentation.

Okay so this is a objective question.

Maybe not everyone will have the same answer.

But mostly everyone likes the option C.

I mean it’s much better when you exactly state what you liked and genuinely appreciate.


Okay so that’s all for now. I can go on and on about this topic. But I need to stop.

I hope you found this article helpful 🙂

Lemme know are your thoughts on the subject?

Excelling at strengths or improving weakness?

Which of the following do you think will lead to success and growth?

A. Improve your weakness

B. Build on your strengths

Most of the people think they need to improve or completely eleminate their weakness. They think that’s the ultimate formula for success or greatness.

They spend so much time working on their weakness, but they just manage to get a little better at it.

While strengths?

Oh you don’t need to bother about that.. since you’re already good at it, why worry?

Right?

We’ll see.

Let me tell you a story –

Meet Sunita. She is the protagonist of our story. She has just started going to 5th grade. Lemme tell you something about Sunita – she is great with numbers. She likes maths a lot.

During the first few weeks of school she realises she hates science and doesn’t want continue her classes.

She decides to talk about this with her parents.

Dad I don’t want to take Science lessons anymore. I don’t like it and neither am I good at it. My grades are dropping continuously”

We’ll get you a science tutor sweety. Don’t worry. You’ll do just fine.”

But dad I don’t want to do just fine… Can I take maths classes instead? I bet those will be more fun. Plus I like to study maths so my grades will improve too.”

You can’t do that dear. It’s just not possible and not right. Science is your weakness but it’s really important to study, so work on that. You’re already good at maths so why bother about it?

You need to take extra classes for Science”

And thus she starts taking Science classes, eventually her interest in maths declines and studies overall seem to be a burden.

She ends up improving in science and becomes a average student.


How do you feel for Sunita?

Maybe she should’ve taken extra classes to improve her math skills.

Oh wait! Then what about science?

I’ve a solution for ya –

Maybe she should have taken both the classes. Maths because she likes it and can get much better at it. This would be encouraging her natural talents.

She needs to take Science class because let’s face it. You have to do everything when you’re in school. Besides her dad is right. It is important to know science too. You can’t be completely ignorant about your weakness.

But working on weakness should definitely not be your only goal.

Think about it.

What will happen if all you did in your life was work to improve your weakness, we’d end up being mediocre, not just about our weakness but overall.

And no one wants to be mediocre these days.

Everyone thinks they’re destined for greatness.

I don’t want to question that.

Coming back to the point –

Yes it is important to address our weakness but only when it gets in your way of success or leads to any harm or stops you from practicing your strengths.

For eg – if a manager of a company is result driven and motivated, it’s good. He knows all the techniques and is good at doing his job. There’s just one problem. His weakness – when someone tells him about some issue he freaks out and scolds the employees for not taking enough care. The employees don’t like him and he doesn’t get promoted.

Here definitely he needs to work on his weakness.

The point is not that you should always forgo this kind of weakness fixing. The point is that you should see weakness for what it is – damage control, not development. Damage control can prevent failure but it will never elevate you to excellence.

– Clifton and Buckingham

Building strengths is important.

It’s like you have your hands that can make beautiful things but because everyone around you uses them to break things, so you choose to do the same.

Okay bad analogy.

But I hope you get the point.

You don’t build self esteem by patting people on the back and telling them that they are wonderful. Confidence is a much more complex phenomenon that comes from experiencing one’s strengths in action.

– Rosabeth Moss Kanter

So yes, you also gain self confidence from exercising your strengths. And this self confidence is not limited to the specific area where you’re good at, it can be carried to other domains in your life as well.

Lastly I will tell you what psychologist Albert Bandura says about mastery experiences –

Mastery experiences are events in which we perform effectively or become noticeably better at something and experience success. These mastery experiences lead to increase in self confidence and in turn leads to better performance and likelihood of future mastery experience. It’s a virtuous cycle.

– Albert Bandura

So I hope by now you must’ve changed your answer.

And now I hope you will work on finding your strengths and dedicate time to get better at it.

If you are working try to think about how can you use your strengths at your workplace

Even if you can’t, just dedicate some time to getting better at that daily.

Hope that will make you feel better and more confident overall 🙂

Thank you for time and support! I’m so grateful that you give me wonderful feedback so that I always feel like writing (getting better at my strength) haha..

This is how students’ IQ was increased

In 1968, researchers Rosenthal and Jacobson did a interesting experiment.

It all began in a elementary school where they took IQ tests of the students.

They analysed the results and told the teachers names of some students who had “unusual potential for intellectual growth”. They predicted that these students would excel academically within a year.

After eight months they came back to the school and saw the academic performance of those selected students and took their IQ tests.

Everything is going smooth till now. But here’s the twist in story –

The students they selected weren’t those who had high IQ. The students were just randomly picked!

Wait, what?!

Yes.

And surprisingly, the IQ scores of those selected few students did actually improve within one year!

They did excel academically.

Now how did this happen?

Because, their teachers expected them to excel.

Now you might say, teachers do expect everyone to do well, but they don’t do well.

True.

But in this case the teachers held high expectations of these students and knowingly or unknowingly communicated that to those students.

Not by actually saying “you will improve your IQ in a year, you should be able to do this”

But even through actions, by trusting them, encouraging them.

From this Rosenthal and Jacobson concluded –

When we expect certain behaviors of others, we are likely to act in ways that make the expected behavior more likely to occur.”

– Rosenthal and Jacobson (1985)

And if we actually think about how teachers expect everyone to do well, we might realise they don’t really have high expectations from everyone.

They mostly expect everyone to be average and even if they do expect some people to outperform, these expectations should be held strongly and not given up even when they stumble.


Three things matter here –

1. You should actually, truly believe in someone’s potential to succeed and do well. If you don’t really believe and just pretend, it won’t work.

2. You need to communicate your high expectations verbally and nonverbally. By trusting them to do certain things, encouraging and motivating them even if they fail.

3. Also the expectations shouldn’t be extreme and totally unrealistic. That would be pressurising someone to forcefully meet unrealistic expectations.


This is called Pygmalion effect.

The story is based upon a Greek sculptor called Pygmalion. He carved a beautiful statue of a woman and eventually he fell in love with the statue. According to legend, with the help of Goddess Aphrodite he brought the statue to life and they lived happily ever after.


This Pygmalion Effect has been proved to be true in workplace as well.

Livingston did a study to see the Pygmalion effect in workplace and he concluded –

The superior manager’s record of success and confidence in their own ability give their high expectations credibility. As a consequence, their subordinates accept these expectations as realistic and try hard to achieve them.

– J. Sterling Livingston

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Where else do you think you’ve seen Pygmalion effect? How can you apply this to yourself?

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