November 26, 2022
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4 minutes
Kareem Abukhadra
Author, Founder Relentless
You can't optimize what you haven't defined, so this step is important.
I define happiness at any given moment as the level of positive emotion you're experiencing minus the level of negative emotion.
Positive emotion = Joy, presence, anticipation of positive events
Negative emotion = anxiety, depression, sadness, guilt
Using this definition, you can then aim to maximize the following 2 constraints:
For example, day A is happier than day B.
A. I have a schedule.
B. I optimized my diet. Here's the 80/20 for doing this:
C. I work out every morning.
D. I realized that feeling happy with what I've achieved (and in life in general) will fuel my ambition (not hurt it).
Here’s why:
E: I learnt how to perform CBT on myself.
CBT (or cognitive behavioral therapy) is a tool you can use to change your thought patterns.
Because your thoughts are one of the biggest predictors of your feelings, this is one of the highest leverage ways to increase positive emotion and reduce negative emotion.
Here's how it works:
For example, lets say I have the following automatic negative thought:
"I am fat and unattractive and will always be alone."
I can respond to that thought with the following:
"I would like to lose 50 lbs and although I don't feel good about the way I look right now, I am making steps to change this. This includes developing an eating and exercise plan. I'm going to be in a great position if I keep this up for another few months and I'm so excited for where I'll be. There's no reason I'll always be alone."
Rinse and repeat till you talk through all automatic negative thoughts.
F: Related to above, but I started talking to myself the way I talk to my best friends. I'm my biggest hype man. Surprising how uncommon this is.
G: I picked better thought patterns / mental rules.
Here's a few that are helpful:
H: I learnt how my personality affects what I enjoy and then modified my behavior to account for my personality:
For example, I'm in the top 1% for extraversion, so I work in a shared office space. I experience noticeable differences in my mood if I work in an isolated environment for an extended period of time.
I: I used to take 3 hours to fall asleep and have insomnia which affected my mood.
Here's 3 things I did that have had the largest impact on solving this problem:
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