science of a meaningful life - greatergood.berkeley.edu
TRANSCRIPT
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Science of a Meaningful Life October 10, 2012
Vicki Zakrzewski, Ph.D. University of California, Berkeley
Greater Good Science Center [email protected] GreaterGood.berkeley.edu
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Happiness: (Peterson, 2006)
1. Hedonic treadmill
2. Flow
3. Meaningful life
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What IS “a meaningful life”?
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Jen: “wishing to establish one’s own character, also establishes
the character of others.”
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8 Tips for A Meaningful
Life
Op4mism: Think
posi4vely Mindfulness:
A<end without judgment
Connec4on: Engage, make and keep
friends close
Gra4tude: Savor,
appreciate, and be thankful
Compassion: Care, forgive and help
those in need
Kindness: Share and cooperate
Play: Just for fun!
Awe: Elevate and inspire
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Why is this important for teachers and students?
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Self-Compassion (Neff, 2011)
• The prac4ce of quie4ng the inner cri4c, replacing it with a voice of support, understanding, and care for oneself
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3 Components of Self-Compassion (Neff, 2011)
• Self-‐Kindness vs. Self-‐Judgment
• Common Humanity vs. Isola4on
• Mindfulness vs. Over-‐iden4fica4on
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Benefits of Self-Compassion (Neff, 2011)
• Reduc7ons in: Anxiety, depression, stress, perfec4onism, body shame, fear of failure
• Increases in: Life sa4sfac4on, happiness, self-‐confidence, op4mism, curiosity, crea4vity, gra4tude
• Greater intrinsic mo4va4on, desire to learn & grow • More likely to try again when fail • More conscien4ousness • Greater personal responsibility • More likely to apologize • Greater compassion & empathy for others • More forgiveness of others
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3 Practices of Self-Compassion (Neff, 2011)
• Talk to yourself as you would a best friend
• Self-‐squeeze
• Breathe-‐in, breathe-‐out compassion
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Gratitude (Emmons, 2007)
• Savor, appreciate, and feel thankful for the posi4ve aspects of life, par4cularly those resul4ng from the ac4ons of other people
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Benefits of Gratitude
• Physical, psychological, & social benefits (Emmons, 2007)
• Middle school students who prac4ce gra4tude (Froh, 2008): – Higher levels of op4mism – Increased life sa4sfac4on – Decreased nega4ve feelings – Greater sa4sfac4on with school
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Gratitude Activities
• Gra4tude journals
• Gra4tude le<ers
• Gra4tude classroom calendar
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Act as if what you do makes
a difference. It does.
-William James