Tag Archives: PERMA

To flow or not to flow that is the question

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Many experts in positive psychology argue in favour of focusing on flow as a means to happiness and well-being.  The excellent article below by Bridget Grenville-Cleave  provides you with 5 reasons to focus on flow as part of your well being armoury.  I personally am hugely in favour of the concept of flow as I think that if you can become completed engaged with mastering the task before you all other concerns simply melt away.  The only gripe I have with the theory of flow is that it can become so addictive.  In my own case I get the greatest sense of flow when I am being creative.  For months my creative energies were poured into setting up and writing this blog and I loved doing it, but  in writing the Happiness Experiment blog I was excluding other pursuits which I also valued. I took a few month’s break from the blog to refocus and my creative energies have gone in to creating art (mainly mosaic art) to the exclusion of the blog – hence my recent silence here.  This remains my dilemna with the concept of flow.  I can completely buy in to the theory of becoming utterly absorbed in an activity, but when the activity absorbs you so much that normal activities such as food, rest, sleep etc. begin to seem an inconvenient disruption to your sense of flow then alarm bells start to ring!  I was rescued from my creative abyss by a great little video clip by Jonathan Fields from The Good Life project which you can watch here:

 

 

 

Jonathan’s video clip gives two great tips to get yourself out of a “creative rabbit hole”- one is to use the practice of mindfulness to keep you aware of what you are focusing on and the second is to enlist the help of a friend to hold you accountable for all the other areas of your life which you also value and want to spend time on.  Watch Jonathan’s video and read Bridget’s article and let me know if you have further suggestions for getting all the benefits of being in flow without the disadvantages of focusing too much on a single activity.

 

 

FIVE REASONS TO FOCUS ON FLOW

“The best moments in our lives are not the passive, receptive, relaxing times… The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Optimal experience is thus something we make happen.” (Csikszentmihalyi, 1992, p.3)

 

Which pathways lead to well-being?

 

At the moment positive psychologists don’t yet agree on how many routes to well-being there are, or exactly what they are; what we do know is that there are many different ones, for example three in Authentic Happiness, five in the Seligman’s PERMA theory of well-being; six in Carol Ryff’s Psychological Well-being (PWB).

It’s sometimes said that no individual pathway is better than any other; which one you take is very much a matter of personal choice.

Some of us prefer a life filled with positive emotion, taking great pleasure from eating at 5-star restaurants, flaunting a pair of Christian Louboutins, or holidaying in Mauritius, and would be miserable without a regular dose of fun and frivolity. Some are more attracted to a life steeped in meaning and purpose, caring nothing if life’s luxuries are absent. Still others seek accomplishment, such as reaching the pinnacle of a chosen profession, as the main pathway to well-being.

Flow versus Fun

In our Positive Psychology Masterclasses, we frequently discuss with participants the relative merits of flow (also known as engagement or absorption) and positive emotions as routes to happiness. Based on our individual experiences we all have different perspectives. Some put their money firmly on positive emotion being a superior source of happiness. The work of Barbara Fredrickson on the Broaden-and-Build theory of positive emotions has opened our eyes to the possibility that positive emotions are more important than we have traditionally thought. They don’t just make us feel good, they do us good too. But the more I learn about it, the more I think that the importance of flow as a source of well-being is vastly understated.

For one thing, the enjoyment we derive from flow is an active and dynamic state. It’s about being able to control our inner experience, whereas the experience of positive emotion seems more passive, depending on events and experiences that are external to us. According to Csikszentmihalyi,

“…happiness is not something that happens. It is not the result of good fortune or random chance. It is not something that money can buy or power command. It does not depend on outside events, but, rather, how we interpret them…People who learn to control inner experience will be able to determine the quality of their lives, which is as close as any of us can come to being happy.” (p2)

Additionally, positive emotions are typically fleeting: they don’t hang around for long. This may explain why we need a balance of around 3:1 in order to experience a positive upward spiral. Being able to feel positive emotions for any length of time looks like quite hard work!

There are many good reasons why we should focus more on flow as a route to well-being. Five of the best ones are highlighted below.

1. Exercising Control

Self-Determination Theory suggests that one of the fundamental building blocks of well-being is autonomy, being in control of your own life and make your own decisions and choices about what to do or not to do. Control is an important part of the flow experience too, although it seems that, paradoxically, it isn’t the actuality of having control that matters, but the possibility of exercising control, and the lack of worry about losing control.

2. Experiencing Freedom from Negative Thoughts

In flow, being able to control our inner experience isn’t about reframing negative thoughts into positive ones or changing our subjective experience of an event to make it more tolerable or less worrisome. Flow seems more aligned with the concept of mindfulness because it requires you to be able to direct your attention at will to the task in hand.

By paying focused attention to the task, whether it’s washing up, sweeping away last night’s snow fall, or writing your dissertation, there isn’t room in your consciousness for other distractions, worries, or negative thoughts. It isn’t that you ignore the source of negativity as such, but that for as long as the flow experience lasts, which might be minutes or even hours, you’re oblivious to negative thoughts and therefore free from them.

 

3. Developing Mastery

 

We all want to feel that we’re good at doing what we do. Fulfilling our basic need for mastery or competence is another of the basic building blocks of well-being in Self-Determination Theory. According to K. Anders Ericsson, mastery of your subject or discipline requires around 10,000 hours (or roughly 10 years) of deliberate, effortful practice. As long as the challenge of the task slightly outweighs the level of skill, experiencing flow can lead to mastery. Attention and intrinsic motivation seem to go hand in hand: ensuring that the years of practice are as enjoyable as possible, even if they are hard work, makes perfect sense.

4. Facilitating Personal Growth and Connection with Others

Flow also leads to personal growth because it facilitates two contrasting psychological processes that enable the self to become more complex. On the one hand, it facilitates differentiation or separation from other people, that is, the feeling of being personally unique, capable, and skilled. On the other hand, flow facilitates integration, both of the self (harmony because your thoughts, feelings, intentions, and senses are aligned) and with other people (in terms of feeling more closely connected with them). It would seem that flow experiences not only enable us to learn and grow as individuals, but also help us to achieve the third psychological need of Self-Determination Theory, relatedness.

5. Building Confidence

Another reason why flow should be at the top of the list of happiness enhancers is that flow experiences help build confidence. This isn’t just the confidence that naturally occurs as a result of becoming more skilled and competent at a task. Flow requires us to focus our attention so completely on the task in hand that there’s no room left over to think about our own selves. We don’t worry about what we look like or what others are thinking of us. There is what Csikszentmihalyi calls “a loss of consciousness of the self,” where we are no longer preoccupied by who we are. If you spend a moment recalling any of your recent flow experiences, you’ll know what I mean.

 

Tips for Finding More Flow in Your Life

 

  • Control your attention. Minimize distractions and focus on your task, whatever it might be. If your mind wanders, bring it back to the task.
  • Manage the balance between skill and challenge.
    • If the task is too easy, find ways to make it more challenging, for example by doing it more quickly (or more slowly) than normal.
    • To transform otherwise dull low skill/low challenge activities like sitting in a waiting room, create ‘micro-flow’ experiences with specific rules and goals. Examples include solving puzzles in your head or composing haiku.
    • If the task is too challenging, find ways to up your skill level. You could look for additional training, coaching or mentoring. Or you could break the task down into smaller steps which are more achievable. Or find ways to apply your top strengths to help you achieve it.
  • To achieve flow in conversation, focus intently on the other person and actively listen to what they are saying. Ask questions and allow plenty of time.
  • Talk to other people about how they find flow.
  • Finally, seek feedback on your performance on the task and act on it.

 

References

 

Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience.. New York: Harper Perennial. Published in the UK in 1992 as Flow: the classic work on how to achieve happiness. London: Rider.

Fredrickson, B. (2009). Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive. New York: Crown.

Fredrickson, B.L. & Losada, N. (2005). Positive affect and the complex dynamics of human flourishing.American Psychologist, 60(7), 678-686.

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55, 68–78.

Ryff, C. D. (1989). Happiness is everything, or is it? Explorations on the meaning of psychological well-being. Journal of Personality and Social Psychology, 57(6): 1069–1081. Abstract.

Seligman, Martin (2004), Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York: Free Press. London: Nicolas Brealey Publishing.

Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. New York: Free Press. London: Nicolas Brealey Publishing.

              

 

 

 

 Images

1. Flow courtesy of Eva Lottchen

2. Focussed courtesy of Vince Alongi

3. The Soloist by DG Jones

Bridget Grenville-Cleave, MAPP graduate of the University of East London, is a UK-based positive psychology consultant, trainer and writer. She is author of Introducing Positive Psychology: A Practical Guide (2012), and The Happiness Equation with Dr Ilona Boniwell. She regularly facilitates school well-being programs and Positive Psychology Masterclasses for personal and professional development. Find her on LinkedIn, Facebook and Twitter @BridgetGC. Website. Full bio. Her articles are here.

 

Posted by Shona Lockhart on 12th March 2013

Making Positive Psychology Wiser

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Making Positive Psychology Wiser

“Psychology without philosophy is blind, Philosophy without psychology is empty” (James Hume)

There’s a possibility that the 21st century could be the century when we finally get to understand more about how to lead happier, more fulfilling lives. Compared to our ancestors of just a century ago we enjoy better health, greater material riches and have a richer understanding of psychological problems such as depression and anxiety. But are we happier or more fulfilled? Perhaps not. As the French existentialist philosopher Jean-Paul Sartre said “Everything has been figured out except how to live.”

There’s at least one reason for thinking that things might change for the better. Since 1998 American psychologist Martin Seligman has led the “Positive Psychology” movement which aims to put human well-being on a scientific footing. It has already uncovered some surprising facts , such as

  • Happier people are more creative, live longer and are more altruistic than unhappy people

  • Optimists have less heart attacks than pessimists

  • People experience more absorption and engagement (“Flow”) at work than at home

Moreover Positive Psychology has developed simple practices which are statistically proven to increase happiness for most people. One of the easiest and most effective is the “Three Good Things in Life Exercise”.

Each night for one week, write down three things that went well that day.
In addition to writing three things that went well, provide a causal explanation for each thing.
In particular, try to pay attention to how your behaviour caused the positive thing.

You might like to try it. Most people find there are lasting benefits of doing it for just one week. Governments are beginning to take notice of Positive Psychology. Whilst Bhutan, a tiny nation in the Himalayas, has been using a National Happiness Index for years, other countries such as the UK have more recently supported the idea that National Happiness should be measured. Initiatives to enable children to develop important life skills such as optimism and self-control have been piloted in schools. In addition there are many books describing scientifically supported ways you can become happier, some of which are rather good.

The idea behind Positive Psychology is important and timely. When I run workshops in Positive Psychology , most students enjoy the classes and find that practicing its ideas on themselves makes them happier. In my life coaching and psychotherapy practice I routinely incorporate Positive Psychology techniques and have found them to be a useful addition to the therapist’s toolkit.

However, much as I enthuse about Positive Psychology, I fear that unless it broadens it perspective it will not fulfill its potential to bring about a fundamental transformation in human well-being this century. I will put my cards on the table straight away. I believe that psychology needs to be combined with philosophy. Science can help us understand and reliably change the world but it cannot tell us what to change. As author Jules Evans argues, “Philosophy ungrounded in social science is a brain in a vat. But social science unguided by ethical philosophy is a chicken without a head. “

It is to ethical philosophy we must turn if we want to reason about such questions as “What is the good life?”, “What is human flourishing?” and “How important is happiness?” . A lot of books on Positive Psychology focus on happiness and how to be happier. Yet a few moments reflection is enough to convince most people that happiness isn’t all there is to a good life. Would you want your tombstone just to say that you were happy? Many people agree with psychologist Joseph Ciarrochi who says:

” I think I want my tombstone to say something about me being a loving father, caring husband and someone who sought to improve this human condition.  I bet you…have similar hopes and values”.

But if human flourishing isn’t just happiness, then what is it? Positive Psychology’s leading theorist, Martin Seligman, has proposed the idea that flourishing has five components, captured by the acronym PERMA, meaning:

  • Pleasure
  • Engagement
  • Relationships
  • Meaning &
  • Acheivement
Unfortunately Seligman’s theory raises more questions than it answers. For example:
  • What is the best balance of these five values in a good life?
  • Are there other important values (such as health, autonomy and  wisdom) missing from this list?
  • To lead a good life do you have to actually have these values satisfied, or do you just have to think you have?

  • Is wisdom, the ability to make ethical choices in the face of complex practical and emotional situations, a particularly important value?

These are all good questions. The answers implied by Seligman ( “Don’t know”, “No”, “You just have to think you have them satisfied” and “Wisdom is just one of 24 strengths and you should focus on it only if it is one of your strengths”) are not very satisfactory.

These are not technical quibbles, these are fundamental issues. If Positive Psychology is going to guide us in our personal lives and public policy, it needs to have a solid conceptual basis. We need to be able to trust it. Yet Seligman himself has admitted that Osama Bin Laden could well have lived a PERMA life. Since PERMA is measured by the subject’s own estimate (see question 3 above) every psychopath, terrorist and criminal could be rated to have good lives according to positive psychology. Worse still, positive psychology’s methods could actually make them worse. Would you prefer your local criminals to be more or less motivated, more or less optimistic? Like nuclear fission, Positive Psychology’s tools can be used in the pursuit of good and evil..

The idea that you should transform human well-being without doing philosophy as well as psychology is too narrow. But Seligman’s own model of Positive Psychology also runs into more specific problems because it ignores key ideas commonplace to philosophers but less obvious to psychologists. Central to Seligman’s theory is the idea that we should all be more aware of our character strengths and use our strengths more often. But should we? Imagine that your next door neighbour, Fred has optimism as his top strength. Positive Psychology tells him to be optimistic in new situations. Suppose Fred’s optimism has so far worked very well for him at home, where his encouragement and positivity are greatly appreciated by his family. After reading Seligman, Fred decides to be more optimistic at work as well. Now cut to the day of your holiday. Unfortunately it’s extremely foggy. You arrive at the airport expecting a long delay to your flight. You are surprised to hear a familiar “How is it going?” from Fred, your optimistic neighbour, who – I forgot to mention – is an airline pilot and is due to fly your plane. “How long will the delay be?” you ask him anxiously. “No delay at all!”, he replies cheerily. “Today I’m going to practice my optimism strength a bit more. Air Traffic Control say we should wait an hour for the fog to clear, but the good news is I’m an optimist so I’m going to ignore them.”? The problem with Seligman’s strengths theory is we have to judge when and where to apply our strengths. Fred needs what philosophers have long recognised to be a key virtue – wisdom.

Many centuries ago, Plato, Aristotle and other ancient philosophers argued that wisdom was in fact the most important thing you need to live well. Without wisdom, all the other things in life could be misused. Money, good looks and health may seem to be good things, but to live well you have to know how to use them wisely. In our example, Fred’s lack of practical wisdom will him lead to use his optimism strength rashly. One of the most influential philosophers on the subject, Aristotle, argued that a wise choice involves choosing the golden mean between two extremes. Fred needs to find the golden mean between optimism and pessimism . In this situation, since there is so much to lose, he should err on the side of pessimism.
What can be done? Positive Psychology has great potential, but for it to be fulfilled it needs to take on a more philosophical perspective. My hope is that more philosophers become involved in Positive Psychology and more psychologists become involved in Practical Philosophy.. I would like them to work together to develop a multi-disciplinary approach to the question of how to increase well- being.

In the meantime, I suggest the interested reader combine their study of positive psychology with practical philosophy. A good place to start are two excellent recent books

Jules Evans’ Philosophy For Life and Other Dangerous Situations

Julian Baggini & Antonia Macaro’s The Shrink and the Sage.

I also would like to invite interested parties to contact me to help develop a more philosophical type of Positive Psychology. It’s a project I’ve already begun, and I will leave you with one – so far untested – practice, a philosophical version of Three Good Things, which I call “Three Wise Things.”

Each night  for one week, write down three ways in which you or someone you know acted wisely that day. The things don’t have exhibit the wisdom of King Solomon – they just have to be things where someone showed good judgement.
In addition to writing down three wise things, write down what made these actions wise?

Live happily and wisely

Tim LeBon

http://www.timlebon.com