Happiness for The Happy - lessons from Hardwiring Happiness by Rick Hanson. Contains the essence of the book in a presentation for easy consumption.

1. happiness for the happy
(or almost happy)
lessons from hardwiring happiness by rick hanson

2. how to exploit the power of
self-directed plasticity in
the brain.
hardwiring happiness tells us

3. our brains are wired for
the negative.
we can rewire our brains
for the positive.

4. the brain has specialized
memory systems for
negative experiences
rule #1 in the wild: eat lunch today, don’t be lunch!

5. the brain needs 10 - 30
seconds to transfer
positive experience in
long term storage.
or the positive experiences will flow through and forgotten.

6. let be
let go
let in
let be: develop the awareness to notice negative feelings.
notice and acknowledge the negative feelings in your body.
let go: accept the negative feelings.
let in: create positive experiences and let them in.

7. let be
identify your negative feelings.
notice where they are in your body, heart, mind.
acknowledge and accept the feeling without trying to change it.

8. how to let in
positivity
(and rewire your brain).

9. identify your emotional antidote
focus on what you want, not on what you did not or do not want.
what is your heart’s longing?
what would have made all the difference in the world for you?

10. experience the positive
Give yourself positive experiences.
Imagine positive experiences (redo the past, visualize the future).
Ask your sense of a higher power, mother nature or the divine for
positive experiences.

11. the law of little things
positive experiences can come in everyday little things.
your toast
in the
morning
the perfect
cup of
coffee
a smile
a hug
a song you
love
the bus
came, your
car started
the clouds
the sun

12. little things add up
each day, experience the positive as frequently as you can remember to.
linger on the tiny positive moments

13. soak in the positive
take at least 10 seconds to really let the positive experience soak in.
notice how you feel.
appreciate how you feel.

14. hardwiring happiness
heal
model

15. ave a positive experience.h

16. enrich your positive experience
don’t let the moment slip by
notice your positive experience

17. absorb your positive experience
let the positive feelings really soak in.

18. link your positive experience to a
negative one
bring your mind to a negative experience
like a light switch
for a moment
then bring your mind back to the positive experience.

19. by linking your positive experiences
to a negative ones, you sooth and
eventually replace them.
don’t get stuck in the negative memory.
it’s just a blink.
let go.
then bring your mind back to absorbing the positive experience.

20. recognize that you are fundamentally a
good
person.

21. your
approach
your
capabilities
your
attitude
your
executive
functions
your virtues
your
positive
emotions
known your positive strengths

22. your approach
curiosity, open-
mindedness,
exploration
your capabilities
mindfulness,
emotional
intelligence,
resilience
your attitude
optimism,
openness,
confidence
your executive
functions
big-picture
viewpoint,
thoughtfulness
your virtues
patience,
energy,
generosity,
restraint,
kindness
your positive
emotions
gratitude, self-
compassion,
love, joy
develop your positive strengths

23. you feel less anxiety and depression.
you are more able to manage emotions.
your feel more joy, contentment, and other positive feelings.
your feel and receive more love and compassion.
you feel more gratitude.
you have more self-compassion.
you find you are savoring the good for a longer time.
you experience greater overall happiness.
how will you know you are happier?

24. thanks to hardwiring happiness by rick hanson.

25. you count
your happiness counts

26. happycounts.org
linking happiness and a
new economic paradigm