Positive Psychology Lecture Notes PDF

BEHV1010: Positive Psychology Week 11 Happiness by Design Lecture Outline: Happiness By Design PART 1: Positive Interventions PART 2: Systems Thinking Part 1: Positive Interventions Defining Positive Psychology Interventions Sin and Lyubomirsky (20...

BEHV1010: Positive Psychology Week 11 Happiness by Design Lecture Outline: Happiness By Design PART 1: Positive Interventions PART 2: Systems Thinking Part 1: Positive Interventions Defining Positive Psychology Interventions Sin and Lyubomirsky (2009, p. 468) defined a positive intervention (also termed “positive activities”) as: “treatment methods or intentional activities that aim to cultivate positive feelings, behaviours, or cognitions” Defining Positive Psychology Interventions Parks and Biswas-Diener (2013) suggested that positive activities should meet the following criteria: The key purpose of the intervention should be to promote a positive outcome. The interventions should operate a positive mechanism. The interventions should be evidence-based. Positive interventions should be applied optimally, responsibly and ethically to fit the needs of the target population, and do no harm. The activities should focus on cultivating positive processes or outcomes, rather than repairing flaws, addressing deficiencies or healing pathologies. Types of Positive Interventions Composite programmes – see assigned reading, Chpt 13 of Hart 2021 - The Fundamentals for Happiness Programme (Fordyce, 1983) - The Voyages to Wellbeing programme (Cloninger, 2006) - Wellbeing Therapy (Fava 2016) - Quality of Life Therapy (Frisch, 2006) - Positive Psychotherapy (Seligman, 2018) - The Mindfulness Based Stress Reduction programme (Kabat-Zinn, 2003) - The Penn Resilience Programme (PRP) - Meaning in life intervention: The PURE model (Wong, 2010) - Positive relationship intervention: The Sound Relationship House Model (Gottman and Silver, 1999) Types of Positive Interventions Discrete activities - Gratitude interventions - Acts of kindness (Lyubomirsky et al., 2005) - Best possible self (King, 2001) - Active-Constructive Response - Capitalisation (Gable et al., 2006) - Empathy: perspective taking – direct & indirect (Davis & Begovic, 2014) - Forgiveness (Worthington, Wade, & Hoyt, 2014) - Savouring (Bryant & Veroff, 2017) - Expressive writing (Burton & King, 2009)  A.C.T.I.O.N.S model – Boniwell, 2017 This model organises discrete activities into seven categories according to their aims and core mechanisms: Active interventions: involve mainly physical activities, such as yoga, aerobic exercise, dance, tai-chi and group walking. Calming activities: consists of self-soothing exercises mainly drawing on mindfulness and other meditative practices, such as present-moment awareness, prayer and breathing exercises. Thinking exercises: activities that induce reflection and assign meaning, such as expressive writing, creativity exercises, cognitive reframing and writing a gratitude diary. A.C.T.I.O.N.S model – Boniwell, 2017 Identity interventions: exercises that are designed to elevate self-awareness, support identity clarification and encourage self-development. Optimising exercises: exercises that enable the optimisation of behaviours, such as setting and pursuing goals, practicing optimism, developing resilience, courage and patience Nourishing interventions: activities encourage self-care and enjoyment and include things like savouring, using humour, engaging with nature, and practising self- compassion. Social activities: exercises such as socialising, the gratitude letter, acts of kindness, practising forgiveness, active listening and practising empathy and compassion.  Positive Activity Model Review: Lyubomirsky & Layous (2013) propose that increases in wellbeing via PPI is moderated by 3 things: 1. Features of the activity itself - timing, dosage, variety and means of delivery 2. Features of the person - motivation, beliefs and effort 3. The “fit” between the activity and the person Emphasises the importance of the interaction between the features of the activity and characteristics of the person The Pursuit of Happiness: a caveat One caveat in happiness-inducing activities is that: being highly motivated to become happier can actually diminish the impact of the exercises… …it is therefore recommended to direct the focus of participants to the experience itself and to its instructions, rather than the ideal of being happy. Positive Proof? Early Review (Sin & Lyubomirsky, 2009): Positive interventions can significantly enhance well-being and alleviate depression, with mostly moderate effects. Subsequent Studies: Reported similar effects, though recent reviews show variations, from weaker to consistent with earlier moderate impacts (White, Uttl, & Holder, 2019; Koydemir, Sökmez, & Schütz, 2020) Challenges in Research: Experimental studies, often in laboratory settings, may not accurately reflect the true impact due to lack of participant motivation and real-life application conditions.  Part 1: Review Positive Interventions: Defined as intentional activities aimed at cultivating positive feelings, behaviors, or cognitions Types of Interventions: Composite Programs: Include structure programs, multiple sessions and exercises, often facilitated by trained professionals. Discrete Activities: Single, simple activities like gratitude journals or mindfulness exercises, accessible through various mediums and capable of being self-administered. Effectiveness Factors: The impact of interventions is moderated by the activity's features, the individual's traits, and the fit between the activity and the person. Diverse Needs and Approaches: importance of selecting activities that align with personal preferences and lifestyle for optimal effectiveness. Part 1: Reflection 1. How do Positive Psychology Interventions (PPIs) differ from traditional psychological therapies? and what unique benefits do they offer? 2. Examine the idea of 'fit' in the effectiveness of positive psychology activities. Are there other factors, besides personal and activity features, that impact the effectiveness of a PPI? Happiness by Design The key here is to organize your life in ways so that you can go with the grain of your human nature and be happier without having to think too hard about it – Paul Dolan (2015) The idea: align your subconscious with conscious attention, to make change easier Happiness by Design Key Ideas from 'Happiness by Design' by Paul Dolan: Pleasure and Purpose: Experience daily activities as both pleasant and purposeful for optimal happiness. Role of Attention: Happiness is influenced not directly by actions but by where you focus your attention. Unconscious Mechanisms: Your behavior and attention are significantly driven by unconscious processes, which are susceptible to errors. Behavioral Spillover: Efforts to achieve happiness goals can inadvertently affect other areas of your life. Happiness by Design Key Ideas from 'Happiness by Design' by Paul Dolan: Misjudgment of Desires: There is often a disconnect between what you think will make you happy and its actual impact. Feedback for Happiness: Use immediate feedback from yourself and others to gauge what truly brings happiness. Design Your Environment: Shape your surroundings to naturally direct your attention towards happiness-enhancing activities and behaviors. Conscious Attention: Maintain focus on your actions and consciously choose to avoid distractions for greater happiness. System 1 and 2 Thinking Kahneman (2011) System 1 System 2 ‘Thinking fast’ ‘Thinking slow’ Automatic Effortful Operates automatically Requires concentration and quickly Often associated with Little effort and sense subjective experience of voluntary control of agency, choice and concentration System 1 and 2 Thinking Kahneman (2011) System 2 System 1 ‘Thinking slow’ ‘Thinking fast’ Brace for the starter gun in a Orient to the source of a race. sudden sound. Focus on the voice of a Fear responses. particular person in a crowded Detect hostility in a voice. and noisy room. Understand simple Fill out a tax form. sentences. Search memory to identify a Drive a car on an empty surprising sound. road. Monitor the appropriateness of your behavior in a social System 1 and 2 Dynamics System 1 and System 2 are active when we are awake. System 1 runs automatically and System 2 is usually in a comfortable low-effort mode System 1 continuously generates suggestions for System 2: impressions, intuitions, intentions, and feelings. If System 2 endorses the impressions and intuitions then these turn into beliefs If System 2 endorses the impulses then these turn into voluntary actions System 2 is activated when an event is detected that violates the model of the world that System 1 maintains. Kahneman (2011) ‘Going with the Grain’ Align system 1 thinking with system 2 thinking for ‘happiness by design’ Use context focused approaches Move system 2 thinking into system 1 thinking (through habit) Going with the Grain Key Domains for Implementing System 1 and System 2 Alignment: PRIMING Utilise environmental cues that subconsciously influence behaviors in positive ways. DEFAULTS Set default options that align with positive outcomes. Create commitments that require minimal decision-making once COMMITMENTS established. OTHERS Leverage the power of social environments to support and reinforce positive behaviors. Priming What can be used as primes? Priming (or activation of any sort) of knowledge in memory makes it more accessible and therefore more influential in processing new stimuli (Richardson-Klavehn & Bjork, 1988). Words can act as primes. Sights can act as primes (e.g. subliminal primes & situational cues) Smells can act as primes When priming is linked to limited attention it is conceivable that a large number of decisions are made without consciously knowing about them (Wilson, 2002) Priming Example 1: Natural and artificial light Priming: ‘55’ scene in Focus , with Will Smith Defaults - Going with the Grain Many people regularly accept the default option PRIMING People have a strong tendency to go along with the status quo This is known as the status quo bias DEFAULTS Also connected with Loss aversion COMMITMENTS Mere exposure effect Strategically setting default options means positive choices can be OTHERS made automatically and effortlessly (i.e system 1) Defaults - Examples Digital Usage Defaults: Modify startup settings to limit email checks or set a default browser homepage that does not include social media sites. Automatic log outs. Subscription Management Defaults: Use automatic pauses on subscriptions to promote conscious decision-making on renewals. Appliance Energy Settings: Default electronic appliances to energy-saving modes to reduce power consumption and environmental impact. Dietary Defaults: Automatically substitute healthier options into meals, such as whole grains instead of refined or sugar-free etc. Commitments - Going with the Grain COMMITMENTS Increase the likelihood of follow-through PRIMING behaviour DEFAULTS We tend to procrastinate and delay taking decisions that are likely to be in our long-term interests (O’Donoghue & Rabin, 1999). COMMITMENTS Companies will often play on commitment with a number of strategies. For example: OTHERS Foot-in-the-door technique start with a small request before making a bigger one. Commitments If you set goals that you have some degree of control over the outcome then you will receive more positive emotions than if you set a goal you don’t have much control over (Ryan, 1996). Bite-size commitments are more effective than starting big Consider setting penalties. Nevertheless, commitment devices do not depend on tangible penalties or rewards for their behavioural effects. Others - Going with the Grain PRIMING Other people can have a large influence on behaviours Social norms affect behaviour through unconscious attention DEFAULTS and your automatic inclination to put people into groups (Bargh & Williams, 2006) COMMITMENTS Note the importance of attention and automatic processes* OTHERS Context approach to behaviour change Example: play more guitar Move guitar to a PRIMING more visible location Set browser homepage DEFAULTS to guitar tab website COMMITMENTS Set a date for a jam session with a friend/audience OTHERS Join an online community of guitar players Context approach to behaviour change Example: Wake up earlier Light exposure (leave blind PRIMING open or use light therapy clocks) Move alarm/Remove DEFAULTS snooze option COMMITMENTS Set meetings or duties early in the morning OTHERS Have kids… Or organise an accountability buddy call Context approach to behaviour change Example: Lose Weight PRIMING Use smaller plate DEFAULTS Set as non-negotiable activity in calendar COMMITMENTS Accountability checks and protocols OTHERS Join a club or team  Part 2: Review System 1 and System 2 Thinking: aligning these systems can enhance decision-making and support sustained happiness. Paul Dolan’s ‘Happiness by Design’: structuring our environments and choices can lead to behavioural change via better alignment of our intuitive and reflective thinking. Behavioral Change Domains and Techniques: Priming and Defaults: subtle cues and default settings can guide behavior to support desired outcomes. Commitments: making commitments can bring decision-making in line with long- term goals. Social Norms: descriptive and injunctive norms influence behavior through informational and normative social influence.  Part 2: Reflection Considering the various strategies discussed today—from setting defaults to priming —reflect on an area of your own life where you could apply one of these strategies to facilitate positive change. How might aligning your automatic (System 1) and deliberate (System 2) thinking in this context help you enhance your happiness and well-being?