The Pursuit of Happiness at Work

As a practicing — albeit — unlicensed Joyologist, I subscribe to the teachings of positive psychology in my quest for life, liberty and the pursuit of happiness. Our degree of happiness is a critical element that allows us to be an engaged, effective, and efficient employee, along with a productive, a collaborative team member.

For starters, if you are not as happy as you used to be, you are not alone or abnormal. Research shows that for the average person, our happiness typically declines from our mid-20’s to our early 50’s. There are several reasons for this decline. First, we erroneously think circumstances are going to make us happier. When they don’t it’s disappointing. This is especially true at work.

Second, our bodies experience some physiological changes during this time in life from young adulthood through middle age. Have you ever woken up with a new pain somewhere?

Finally, during these years many people experience “family complications” which may include marriage malaise, dealing with aging parents, and the number one factor —teenagers in the home.

Despite these hits to our happiness, there is good news and real hope that tomorrow will be happier and better than today. With age comes wisdom, including happy wisdom.

At about age 53 the trend is to get happier again. And, importantly, you don’t have to wait until you are 53 to be happier. Happiness is about 80% psychology (perception, growth mindset, beliefs) and about 20% strategy. Let’s focus on a few strategies that may help you feel happier and more engaged at work.

Be intentional.

I often tell my strengths and leadership clients to be purposeful and intentional in using their talents to address a challenge or accomplish a task.

We can create a specific action plan, using our unique gifts or skills to help us be happier at work and home. The harsh reality is that our employers are not responsible for our happiness; we are.

What do you love about your job? Try to connect with that happy thing, or do that happy task, or communicate and collaborate with that happy coworker or team every day if possible.

Consider that if you don’t spend at least 20% of your day doing what you love maybe you are in the wrong job. What did you love doing as a kid? If you are not doing that already in your time away from work try to figure out a way to “adult” that activity and regularly add it to your calendar.

Express gratitude.

Research shows that verbal expressions of gratitude lead to more friendships in social networks at home and work. To help you get your daily dose of Vitamin G try this: For the next two weeks, start every morning by finishing these sentences each morning. I am grateful for my job because ____. I am grateful for my coworker(s) because ____.

Learn and grow.

Adopt the mantra, “I am a person who is learning ____.” Or, “we are a team that is learning ____.” There is value in having discussions about these two statements with others at work. Instead of saying “I’m a nervous wreck about doing in-person trainings” tell yourself, “I’m learning how to train in front of people.”

Another thing you can do is to add “yet” at the end of your sentence when discussing an upcoming challenge. A couple of years ago you probably said, “I don’t know how to use Zoom.” But now you are an expert. So, the next time you are faced with doing something new say, “I don’t know how to do ____ yet.”

Give back.

In one study, 94% of people said helping others improved their mood. A related finding revealed that spending money on others makes you happier than buying for yourself.

But your service to others doesn’t need to cost you a dime. Identify a co-worker you can help in some small way each week. Do it every day if you are up for a bigger challenge.

Increase social connections.

This single strategy requires the smallest effort and results in the biggest improvement to our happiness. We were restricted on many social interactions during the pandemic. When social skills aren’t routinely practiced, they deteriorate like any other under-used muscle and we are out of practice of socializing, having simple conversations, even brief exchanges.

In person conversations improve our happiness the most but we still get a boost from any social interaction — telephone, video call, a wave down the hall.

For the next month set a goal each day to visit with someone in person, or virtually if you are remote, for at least 5 minutes and discuss anything but work.

While we are working to visit more with our coworkers, let’s not forget to read the room. It’s good to bring happiness and positivity to our interactions, and it’s also good to know when to tone that down and avoid alienating those who may not share our joy in the moment. We can’t pressure others to be happy. And sometimes our extra-happy approach might have the effect of making others extra-unhappy.

French philosopher, Henri Bergson said “All the great thinkers of humanity have left happiness in the vague so that each of them could define it in their own terms.” Let’s go be the great, happy thinkers and happy doers. Define your own happiness at work and create an action plan to make it happen.

TREY BURTON
Consultant & Leadership Coach
O’Shea Strengths Coaching