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Each of these techniques reliably creates a small blip of good feeling, and the positive emotion induced makes you more likely to be creative in fulfulling the task. Another experiment: Your job is to say as quickly as you can whether a word falls into a specific category.

But if the experimenter first induces positive emotion as above, you are faster. The same intellectual boost occurs with both little children and experienced physicians. Then all the children were given a learning task about different shapes, and both did better than four-year-olds who got neutral instructions. At the other end of the spectrum of experience, 44 internists were randomly placed in one of three groups: a group that got a small package of candy, a group that read aloud humanistic statements about medicine, and a control group.

All the physicians were then presented with a hard-to-diagnose case of liver disease and asked to think out loud as they made their diagnosis. The candied group did best, considering liver disease earliest and most efficiently.

Happy But Dumb? In spite of evidence like this, it is tempting to view happy people as air- heads. The happy-but-dumb view has very respectable provenance. Peirce, the founder of pragmatism, wrote in that the function of thought is to allay doubt: We do not think, we are barely conscious, until something goes wrong. When presented with no obstacles, we simply glide along the highway of life, and only when there is a pebble in the shoe is conscious analysis triggered.

They gave undergraduate students differing degrees of control over turning on a green light. For other students, however, the light went on regardless of whether they pressed the button. Afterward, each student was asked to judge how much control he or she had. Depressed students were very accurate, both when they had control and when they did not.

The nondepressed people astonished us. They were accurate when they had control, but even when they were helpless they still judged that they had about 35 percent control.

The depressed people were sadder but wiser, in short, than the nondepressed people. More supporting evidence for depressive realism soon followed. Depressed people are accurate judges of how much skill they have, whereas happy people think they are much more skillful than others judge them to be.

Eighty percent of American men think they are in the top half of social skills; the majority of workers rate their job performance as above average; and the majority of motorists even those who have been involved in accidents rate their driving as safer than average.

Happy people remember more good events than actually happened, and they forget more of the bad events. Depressed people, in contrast, are accurate about both. Depressed people, in contrast, are evenhanded in assessing success and failure. This does indeed make happy people look empty-headed.

Moreover, Lisa Aspinwall a professor at the University of Utah who won the second-prize Templeton award in gathered compelling evidence that in making important real-life decisions, happier people may be smarter than unhappy people. She presents her subjects with scary, pertinent health-risk information: articles about the relationship of caffeine to breast cancer for coffee drinkers, or about links between tanning and melanoma for sun worshippers.

Happy people remember more of the negative information and rate it as more convincing, it turns out, than do the unhappy people. The resolution of the dispute about which type of people are smarter may be the following: In the normal course of events, happy people rely on their tried and true positive past experiences, whereas less happy people are more skeptical.

Even if a light has seemed uncontrollable for the last ten minutes, happy people assume from their past experience that things will eventually work out, and at some point they will have some control. Hence the 35 percent response discussed earlier, even when the green light was actually uncontrollable.

There is an exciting possibility with rich implications that integrates all these findings: A positive mood jolts us into an entirely different way of thinking from a negative mood. This seems to make us critics of a high order. When we gather to debate which one of several superb job candidates we should hire as a professor, we often end up hiring no one, instead picking out everything that each candidate has done wrong.

So a chilly, negative mood activates a battle-stations mode of thinking: the order of the day is to focus on what is wrong and then eliminate it. A positive mood, in contrast, buoys people into a way of thinking that is creative, tolerant, constructive, generous, undefensive and lateral. This way of thinking aims to detect not what is wrong, but what is right.

It does not go out of its way to detect sins of omission, but hones in on the virtues of commission. It probably even occurs in a different part of the brain and has a different neurochemistry from thinking under negative mood.

Choose your venue and design your mood to fit the task at hand. Here are examples of tasks that usually require critical thinking: taking the graduate record exams, doing income tax, deciding whom to fire, dealing with repeated romantic rejections, preparing for an audit, copy-editing, making crucial decisions in competitive sports, and figuring out where to go to college.

Carry these out on rainy days, in straight-backed chairs, and in silent, institutionally painted rooms. Being uptight, sad, or out of sorts will not impede you; it may even make your decisions more acute. In contrast, any number of life tasks call for creative, generous, and tolerant thinking: planning a sales campaign, finding ways to increase the amount of love in your life, pondering a new career field, deciding whether to marry someone, thinking about hobbies and noncompetitive sports, and creative writing.

Carry these out in a setting that will buoy your mood for example, in a comfortable chair, with suitable music, sun, and fresh air. If possible, surround yourself with people you trust to be unselfish and of good will. Play among juvenile ground squirrels involves running at top speed, jumping straight up into the air, changing directions in midair, then landing and streaking off in the new direction.

Young Patas monkeys at play will run headlong into saplings that are flexible enough to catapult them off into another direction. Both of these maneuvers are used by adults of the respective species to escape predators. It is almost irresistible to view play in general as a builder of muscle and cardiovascular fitness and as the practice that perfects avoiding predators, as well as perfecting fighting, hunting, and courting.

Health and longevity are good indicators of physical reserve, and there is direct evidence that positive emotion predicts health and longevity. In the largest study to date, 2, Mexican-Americans from the southwest United States aged sixty-five or older were given a battery of demographic and emotional tests, then tracked for two years. Positive emotion strongly predicted who lived and who died, as well as disability. After controlling for age, income, education, weight, smoking, drinking, and disease, the researchers found that happy people were half as likely to die, and half as likely to become disabled.

Positive emotion also protects people against the ravages of aging. You will recall that beginning nuns who wrote happy autobiographies when in their twenties lived longer and healthier lives than novices whose autobiographies were devoid of positive emotion, and also that optimists in the Mayo Clinic study lived significantly longer than pessimists.

Happy people, furthermore, have better health habits, lower blood pressure, and feistier immune systems than less happy people.

Research suggests, however, that more happiness actually causes more productivity and higher income. One study measured the amount of positive emotion of employees, then followed their job performance over the next eighteen months.

Happier people went on to get better evaluations from their supervisors and higher pay. In a large-scale study of Australian youths across fifteen years, happiness made gainful employment and higher income more likely. In attempts to define whether happiness or productivity comes first by inducing happiness experimentally and then looking at later performance , it turns out that adults and children who are put into a good mood select higher goals, perform better, and persist longer on a variety of laboratory tasks, such as solving anagrams.

When Bad Things Happen to Happy People The final edge that happy people have for building physical resources is how well they deal with untoward events. How long can you hold your hand in a bucket of ice water? The average duration before the pain gets to be too much is between sixty and ninety seconds. Rick Snyder, a professor at Kansas and one of the fathers of Positive Psychology, used this test on Good Morning America to demonstrate the effects of positive emotion on coping with adversity.

He first gave a test of positive emotion to the regular cast. By quite a margin, Charles Gibson outscored everybody. Then, before live cameras, each member of the cast put his or her hand in ice water. Everyone, except Gibson, yanked their hands out before ninety seconds had elapsed. Gibson, though, just sat there grinning not grimacing , and still had his hand in the bucket when a commercial break was finally called.

Not only do happy people endure pain better and take more health and safety precautions when threatened, but positive emotions undo negative emotions. Barbara Fredrickson showed students a filmed scene from The Ledge in which a man inches along the ledge of a high-rise, hugging the building.

At one point he loses his grip and dangles above the traffic; the heart rate of students watching this clip goes through the roof. Building Social Resources At the age of seven weeks my youngest child, Carly Dylan, took her first tentative steps in the dance of development. Mandy beamed back and laughed, and Carly, cooing, broke into a bigger smile.

Securely attached children grow up to outperform their peers in almost every way that has been tested, including persistence, problem solving, independence, exploration, and enthusiasm. Feeling positive emotion and expressing it well is at the heart of not only the love between a mother and an infant, but of almost all love and friendship.

It never fails to surprise me that my closest friends are not other psychologists in spite of so much shared sympathy, time together, and common background or even other intellectuals, but the people with whom I play poker, bridge, and volleyball.

The exception proves the rule here. There is a tragic facial paralysis called Moebius syndrome that leaves its victims unable to smile. Individuals born with this affliction cannot show positive emotion with their face, and so they react to the friendliest conversation with a disconcerting deadpan.

They have enormous difficulty making and keeping even casual friends. When the sequence of feeling a positive emotion, expressing it, eliciting a positive emotion in another, and then responding back goes awry, the music that supports the dance of love and friendship is interrupted. Routine psychological studies focus on pathology; they look at the most depressed, anxious, or angry people and ask about their lifestyles and personalities. I have done such studies for two decades.

We took an unselected sample of college students and measured happiness rigorously by using six different scales, then focused on the happiest 10 percent. The very happy people spent the least time alone and the most time socializing , and they were rated highest on good relationships by themselves and by their friends. All 22 members of the very happy group, except one, reported a current romantic partner. The very happy group had a little more money, but they did not experience a different number of negative or positive events, and they did not differ on amount of sleep, TV watching, exercise, smoking, drinking alcohol, or religious activity.

Many other studies show that happy people have more casual friends and more close friends, are more likely to be married, and are more involved in group activities than unhappy people. A corollary of the enmeshment with others that happy people have is their altruism. Before I saw the data, I thought that unhappy people— identifying with the suffering that they know so well—would be more altruistic. So I was taken aback when the findings on mood and helping others without exception revealed that happy people were more likely to demonstrate that trait.

In the laboratory, children and adults who are made happy display more empathy and are willing to donate more money to others in need. When we are happy, we are less self-focused, we like others more, and we want to share our good fortune even with strangers.

When we are down, though, we become distrustful, turn inward, and focus defensively on our own needs. Looking out for number one is more characteristic of sadness than of well-being.

Developing more positive emotion in our lives will build friendship, love, better physical health, and greater achievement. Broadening and building—that is, growth and positive development— are the essential characteristics of a win-win encounter. Ideally, reading this chapter is an example of a win-win encounter: if I have done my job well, I grew intellectually by writing it, and so did you by reading it.

Being in love, making a friend, and raising children are almost always huge win- wins. Almost every technological advance for example, the printing press or the hybrid tea rose is a win-win interaction. The printing press did not subtract an equivalent economic value from somewhere else; rather it engendered an explosion in value.

Herein lies the likely reason for feelings. By activating an expansive, tolerant, and creative mindset, positive feelings maximize the social, intellectual, and physical benefits that will accrue.

Now that you and I are convinced that it is well worth it to bring more happiness into your life, the overriding question is, can the amount of positive emotion in our lives be increased? Let us now turn to that question. The Happiness Formula Although much of the research that underlies this book is based in statistics, a user-friendly book in psychology for the educated layperson can have at most one equation.

V, the single most important issue in Positive Psychology, is the subject of Chapters 5, 6, and 7. H Enduring Level of Happiness It is important to distinguish your momentary happiness from your enduring level of happiness. Momentary happiness can easily be increased by any number of uplifts, such as chocolate, a comedy film, a back rub, a compliment, flowers, or a new blouse. No one is more expert on this topic than you are.

The challenge is to raise your enduring level of happiness, and merely increasing the number of bursts of momentary positive feelings will not for reasons you will read about shortly accomplish this. The Fordyce scale you took in the last chapter was about momentary happiness, and the time has now come to measure your general level of happiness. The following scale was devised by Sonja Lyubomirsky, an associate professor of psychology at the University of California at Riverside.

In general, I consider myself: 2. Some people are generally very happy. They enjoy life regardless of what is going on, getting the most out of everything. To what extent does this characterization describe you?

Some people are generally not very happy. Although they are not depressed, they never seem as happy as they might be. To score the test, total your answers for the questions and divide by 8. The mean for adult Americans is 4. Two-thirds of people score between 3. The title of this chapter may seem like a peculiar question to you. You may believe that with enough effort, every emotional state and every personality trait can be improved.

When I began studying psychology forty years ago, I also believed this, and this dogma of total human plasticity reigned over the entire field. It held that with enough personal work and with enough reshaping of the environment all of human psychology could be remade for the better. It was shattered beyond repair in the s, however, when studies of the personality of twins and of adopted children began to cascade in. The psychology of identical twins turns out to be much more similar than that of fraternal twins, and the psychology of adopted children turns out to be much more similar to their biological parents than to their adoptive parents.

All of these studies—and they now number in the hundreds—converge on a single point: roughly 50 percent of almost every personality trait turns out to be attributable to genetic inheritance. But high heritability does not determine how unchangeable a trait is. S Set Range : The Barriers to Becoming Happier Roughly half of your score on happiness tests is accounted for by the score your biological parents would have gotten had they taken the test.

So, for example, if you are low in positive affectivity, you may frequently feel the impulse to avoid social contact and spend your time alone. As you will see below, happy people are very social, and there is some reason to think that their happiness is caused by lots of fulfilling socializing.

So, if you do not fight the urgings of your genetic steersman, you may remain lower in happy feelings than you would be otherwise. She needed periodic doses of hope because her usual mood was low; if she could have afforded a therapist, her diagnosis would have been minor depression. This ongoing funk did not begin when her husband left her three years earlier for another woman, but seemed to have always been there—at least since middle school, twenty-five years ago.

Then a miracle happened: Ruth won 22 million dollars in the Illinois State lottery. She was beside herself with joy. She was even able to send her twin sons to private school.

Strangely, however, as the year went by, her mood drifted downward. By the end of the year, in spite of the absence of any obvious adversity, her expensive therapist diagnosed Ruth as having a case of dysthymic disorder chronic depression. A systematic study of 22 people who won major lotteries found that they reverted to their baseline level of happiness over time, winding up no happier than 22 matched controls.

The good news, however, is that after misfortune strikes, the thermostat will strive to pull us out of our misery eventually. In fact, depression is almost always episodic, with recovery occurring within a few months of onset. Even individuals who become paraplegic as a result of spinal cord accidents quickly begin to adapt to their greatly limited capacities, and within eight weeks they report more net positive emotion than negative emotion.

Within a few years, they wind up only slightly less happy on average than individuals who are not paralyzed. Of people with extreme quadriplegia, 84 percent consider their life to be average or above average. These findings fit the idea that we each have a personal set range for our level of positive and negative emotion, and this range may represent the inherited aspect of overall happiness.

As you accumulate more material possessions and accomplishments, your expectations rise. The deeds and things you worked so hard for no longer make you happy; you need to get something even better to boost your level of happiness into the upper reaches of its set range. But once you get the next possession or achievement, you adapt to it as well, and so on. There is, unfortunately, a good deal of evidence for such a treadmill.

If there were no treadmill, people who get more good things in life would in general be much happier than the less fortunate. But the less fortunate are, by and large, just as happy as the more fortunate.

Good things and high accomplishments, studies have shown, have astonishingly little power to raise happiness more than transiently: In less than three months, major events such as being fired or promoted lose their impact on happiness levels.

Wealth, which surely brings more possessions in its wake, has a surprisingly low correlation with happiness level. Rich people are, on average, only slightly happier than poor people. Real income has risen dramatically in the prosperous nations over the last half century, but the level of life satisfaction has been entirely flat in the United States and most other wealthy nations.

Physical attractiveness which, like wealth, brings about any number of advantages does not have much effect at all on happiness. Objective physical health, perhaps the most valuable of all resources, is barely correlated with happiness. There are limits on adaptation, however. There are some bad events that we never get used to, or adapt to only very slowly. The death of a child or a spouse in a car crash is one example.

Four to seven years after such events, bereaved people are still much more depressed and unhappy than controls. Together, the S variables your genetic steersman, the hedonic treadmill, and your set range tend to keep your level of happiness from increasing. But there are two other powerful forces, C and V, that do raise the level of happiness. C Circumstances The good news about circumstances is that some do change happiness for the better. The bad news is that changing these circumstances is usually impractical and expensive.

What percentage of Americans becomes clinically depressed in their lifetime? What percentage of Americans reports life satisfaction above neutral? What percentage of mental patients reports a positive emotional balance more positive feelings than negative feelings?

Which of the following groups of Americans report a negative emotional balance more negative feelings than positive? American adults answering these questions believe, on average, that the lifetime prevalence of clinical depression is 49 percent it is actually between 8 and 18 percent , that only 56 percent of Americans report positive life satisfaction it is actually 83 percent , and that only 33 percent of the mentally ill report more positive than negative feelings it is actually 57 percent.

All of the four disadvantaged groups in fact report that they are mostly happy, but 83 percent of adults guess the opposite for poor African-Americans, and percent make the same guess for unemployed men. Only 38 and 24 percent, respectively, guess that the most elderly and multiply handicapped people report a positive hedonic balance. The overall lesson is that most Americans, regardless of objective circumstances, say they are happy, and at the same time they markedly underestimate the happiness of other Americans.

At the dawn of serious research on happiness in , Warner Wilson reviewed what was known then. I will now review what has been discovered over the past thirty-five years about how external circumstances influence happiness. Some of it is astonishing. Rich is better. At the broadest level, researchers compare the average subjective well-being of people living in rich nations versus those in poor nations. Here is the question about life satisfaction that at least one thousand respondents from each of forty nations answered; please answer it yourself now: On a scale of 1 dissatisfied to 10 satisfied , how satisfied are you with your life as a whole these days?

This cross-national survey, involving tens of thousands of adults, illustrates several points. First, Sophie Tucker was partly right: overall national purchasing power and average life satisfaction go strongly in the same general direction. So the wealthy Swiss are happier than poor Bulgarians, but it hardly matters if one is Irish, Italian, Norwegian, or American.

There are also plenty of exceptions to the wealth-satisfaction association: Brazil, mainland China, and Argentina are much higher in life satisfaction than would be predicted by their wealth. The former Soviet- bloc countries are less satisfied than their wealth would predict, as are the Japanese.

The cultural values of Brazil and Argentina and the political values of China might support positive emotion, and the difficult emergence from communism with its accompanying deterioration in health and social dislocation probably lowers happiness in eastern Europe.

Cross-national comparisons are difficult to disentangle, since the wealthy nations also have higher literacy, better health, more education, and more liberty, as well as more material goods. Comparing richer with poorer people within each nation helps to sort out the causes, and this information is closer to the comparison that is relevant to your own decision making.

In very poor nations, where poverty threatens life itself, being rich does predict greater well-being. In wealthier nations, however, where almost everyone has a basic safety net, increases in wealth have negligible effects on personal happiness. In the United States, the very poor are lower in happiness, but once a person is just barely comfortable, added money adds little or no happiness.

Even the fabulously rich—the Forbes , with an average net worth of over million dollars —are only slightly happier than the average American. How about the very poor? He interviewed and tested thirty-two prostitutes and thirty-one pavement dwellers of Calcutta about their life satisfaction.

Kalpana is a thirty-five-year-old woman who has been a prostitute for twenty years. The death of her mother forced her into the profession to help support her siblings. She maintains contact with her brother and sister and visits them once a month in their village, and she supports her eight-year-old daughter in that village.

Kalpana lives alone and practices her profession in a small, rented concrete room, furnished with a bed, mirror, some dishes, and a shrine to the Hindu gods. She falls into the official A category of sex worker, making more than two and a half dollars per customer.

Astonishingly this is not so. Their overall life satisfaction is slightly negative 1. But in many domains of life, their satisfaction is high: morality 2. Their lowest satisfaction in a specific domain is income 2. While Kalpana fears that her old village friends would look down on her, her family members do not.

Her once-a-month visits are times of joy. She is thankful that she earns enough to provide a nanny for her daughter and to keep her housed and well-fed. You are teaching real english in a real manner. Thank you for your lessons. Now I have the confident to speak in english.

I can't get it although I've click the right button of my mouse, please help me , thank you. Click right button of your mouse on link then select option "Save link as" :. Hi evryone i want to thank you sir AJ because you 7 rules was great and easy to learn and my english is improve to better.

I am Andy. I am from Indonesia. I would like to thanks to Mr. AJ because of him I can speak English fluently and automatically without thinking. His method is really wonderful. By listening English everyday,the English automatically come out of my mind. Hi aj Hoge. I love u. I don't agree with the fact that grammar is bad or unnecessary.. Every culture is different and they need to understand the word order.. Simple speaking is fine but they can't go further.. Judging from how Americans are bad at grammar and the worst nation to leran a second language..

I don't think we can take them seriously.. First learn a second language and let's see.. It's ironic how foreign teachers can try to teach their language when they can only speak few words from other languages..

You're basically trying to teach something you never experienced.. Itsn't true. You arn't understood. All the people around the world was do it. When born, only hear, all the day, the parents said "hohoho my little boy" "do you want to change your clouses" "do you want some milk""don't touch"etc. One day at one year old you said "mama".

Oh your parents laugh and make a party with your first word. Then others word and so on and so on. At your three years you speak fluently your own language. Without school, without teachers, without books, without grammar. Why we can't do the same in other language? Why not?. I think like AJ. We can We can We can. Yours Oscar from Mendoza Argentina. Good Job done by AJ! You are just like sun sharing your knowldge to every Lots of thanx for this!

Kp it up This page is so great, thank you Hubert! I thank you so much for share. I use to listen your voice up to 1 am in the morning from 8 pm to improve my English speaking. Tr Poudyal. Oh;hi whats up? I was looking for English mp3 lessons and my quest led me here, and I'm so glat to see all these enthusiastic feedback comments.

Just one question: is there any order I should follow in dowloading, or the files are already ordered by date? Thank you. I hopt that your english mp3 will be useful for everyone in order to improve their english skill as same me. Thanks a lot. AJ Hoge! You've got an amazing method of teaching.

It's really effective and thanks to that, my pronounciation and my listening ability both improved a lot. So, really, thak you sooooooooooooooo much. Hi this is very good for all Lerner which want to improve English. Thank you very Much Hello AJ! I am Khun Aung Naing Oo. I am from Myanmar. I like your all lessons. Rock with the very best. I like it alot. Can I download video lessons from effortless english club. May you get the great thing only!

How to buy this lessons? I don't have credit card and my bank does'n accept paypal : help please :. I have listen mp3 files but I am unable to download this files in same format.. Is any one help me out from this??? Just do as followed: 1.

OK,that's it Good luck! Which lesson I should learn first? Which second? Which 3, 4, 5, 6 etc. Quoted from khan: "I have listen mp3 files but I am unable to download this files in same format.. Salam i,m sohail from pakistan sir u r great n ur method are much better. Thanks alot!

Hi AJ Hoge. I Mouneshwar S. Kundanagar from India. As per your Podcast suggestions, I have been listening your Podcast everyday and reading books like easy novels, children books etc. So that I am improving lot. Really you are a god for English Learners. Thank you A.

J, i pray to u, for this best job. I wish God gives u what do u want much By the way, do you have text about this lessons and can u say which step we have to start first? Is there anyone else can answer these questions, please? If you have these texts can u send me on e- mail? Thank you so much. I want to download all pf them but it's not easy: I think, you should upload collectively so it's easier to download than past. Take care I want to download all pf them but it's not easy;I think for all.

I'd like to thank you A. J for everithing You've been done for me end for all of yours learners around the world. I'm one of these students. I remenber that two years ago I downloaded the firt A. J's audio. I didn't bealive in the begining of this days Iwould learne just by listeng to him, but then,when I started listening to this audios I really couldn't bielive!!!!

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