Yale University’s The Science of Wellbeing with Laurie Santos - Week 4

Week 4 — Happiness sources that actually work…

Exercise is as or more effective than antidepressants.
Invest in experiences not things. We tend to expect experiences will be only half as beneficial as material purchases but we consistently wrong. It turns out experiences are also more fun to talk about after the fact. Imagine someone talking about their new watch, they sound like a jerk. But someone talking about a wild weekend getaway is going to be upbeat and engaging.
Use strategies to thwart hedonic adaptation…
- Savoring — Don’t think; be. Focus on being present. Then step outside of experience to reflect on it and appreciate it.
- Negative visualization — Think in terms of counterfactuals. Consider just how bad your life could be but isn’t.
- Gratitude — List things you are grateful for.
- Scarcity — Think in terms of making this your last day.
- Shift your reference points — Avoid social comparison. Change your consumption patterns: instead of binge watching an entire series split it up over a couple weeks. Increase variety and adjust timing: mix up your workouts or date nights.