PRAISE for the FUTURE of HAPPINESS

PRAISE for THE FUTURE OF HAPPINESS

“Volumes have been written about how bad technology can be for us, but Amy Blankson is the first author I’ve seen to lay out a simple, achievable path to explain how to stay grounded and balanced in the digital era.” —Laszlo Bock, former head of people operations at Google and bestselling author of Work Rules!

“Too often, the concept of personal happiness is left out of discussions about technology and the future of our world. The Future of Happiness is a timely reminder about the importance of happiness, meaning, and our fragile, promising selves.” —Susan Cain, author of Quiet: The Power of Introverts in a World That Can’t Stop Talking

“The Future of Happiness gave me tactical tips in the first few minutes and a genuinely happier life by the end. In an age of endless interruptions, this book couldn’t have arrived at a better time.” —Neil Pasricha, New York Times bestselling author of The Happiness Equation and The Book of Awesome

“I believe that virtually all of us on this planet are struggling with two core issues: how to feel happier every day and how to balance technology so we’re not overrun or dehumanized by it. Rather than fighting against the digital movement, we need higher-level help to harness it for our greatest joy, success, connection, and fulfillment. Amy’s book is the perfect pathway to this—offering amazing new strategies to help us access more joy and meaning while at the same time leveraging the power of technology to enhance and enrich our lives. Thank you, Amy!” —Kathy Caprino, MA, “Brave Up” writer, speaker, coach, and leadership developer

“Sometimes innovation doesn’t have to be a brand-new technology, but a segment clearly redefined that can lead to greater well-being. I am so happy to see Amy address the link between technology and happiness. This book is long overdue for both professionals and parents, and I’m sure will be wonderfully received globally.” —John Stix, founder of KidsWifi

THE FUTURE of HAPPINESS

FIVE MODERN STRATEGIES for BALANCING PRODUCTIVITY and WELL-BEING in the DIGITAL ERA

AMY BLANKSON

BenBella Books, Inc. 10440 N. Central Expressway, Suite 800 Dallas, TX 75231 www.benbellabooks.com Send feedback to [email protected]

Printed in the United States of America 10 9 8 7 6 5 4 3 2 1

Library of Congress Cataloging-in-Publication Data: Names: Blankson, Amy. Title: The future of happiness : 5 modern strategies for balancing productivity and well-being in the digital era / Amy Blankson ; foreword by Shawn Achor. Description: Dallas : BenBella Books, 2017. | Includes bibliographical references and index. Identifiers: LCCN 2016050073 (print) | LCCN 2017001179 (ebook) | ISBN 9781942952947 (hardback) | ISBN 9781942952954 (electronic) Subjects: LCSH: Self-actualization (Psychology) | Motivation (Psychology) | Happiness. | BISAC: SELF-HELP / Personal Growth / Happiness. | BUSINESS & ECONOMICS / Motivational. | TECHNOLOGY & ENGINEERING / Electronics / Digital. Classification: LCC BF637.S4 B566 2017 (print) | LCC BF637.S4 (ebook) | DDC 158.1--dc23 LC record available at https://lccn.loc.gov/2016050073

Editing by Debbie Harmsen Copyediting by Brian J. Buchanan Proofreading by Lisa Story and Michael Fedison Indexing by Jigsaw Information Cover design by Pete Garceau Jacket design by Sarah Dombrowsky Text design and composition by Aaron Edmiston Printed by Lake Book Manufacturing

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To place orders through Perseus Distribution: Tel: (800) 343-4499 Fax: (800) 351-5073 E-mail: [email protected]

Special discounts for bulk sales (minimum of 25 copies) are available. Please contact Aida Herrera at [email protected]. This book is dedicated to my three daughters, Christiana, Gabriella, and Kobi Lyn. May your futures be as bright as your smiles, and may your smiles brighten the future for all.

CONTENTS

Foreword xi

Introduction 1

PART ONE THE THREE BURNING QUESTIONS OF THE DIGITAL ERA

Where Are We Heading? 9 Would We Be Better without Tech? 14 What Will Happiness Look Like? 19

PART TWO THE FIVE STRATEGIES FOR BALANCING PRODUCTIVITY AND WELL-BEING

STRATEGY #1: STAY GROUNDED How to Focus and Channel Your Energy with Intention 25 The Challenge: Navigating Digital Distraction and Addiction 26 The Strategy: Grounding Ourselves with Intention 35 STRATEGY #2: KNOW THYSELF How Quantifying Yourself Helps Eliminate Limiting Beliefs on Your Potential 53 The Challenge: Recognizing Limiting Beliefs 54 The Strategy: Magnifying Your Microdecisions 58

STRATEGY #3: TRAIN YOUR BRAIN How to Put Together the Building Blocks of a Smarter, Happier Mind 75 The Challenge: Dealing with a Brain That Has a Mind of Its Own 77 The Strategy: Optimizing Your Mindset 79

STRATEGY #4: CREATE A HABITAT FOR HAPPINESS How to Build Greater Happiness into Our Homes, Workplaces, and Communities 101 The Challenge: Deciding If Technology Is Our Friend or Foe 102 The Strategy: Reshaping Spaces, Places, and the Fences In Between 104

STRATEGY #5: INNOVATE CONSCIOUSLY How to Use Your Innate Power to Shape the Future of Technology and Happiness 153 The Challenge: Seeking a Happiness Upgrade 154 The Strategy: Creating a Balanced New World 157

A Concluding Letter 177

Summary of Key Points 179 Glossary 183 Technology Referenced 187 Notes 193 Index 211 Acknowledgments 220 About the Author 224 About GoodThink 225 FOREWORD

uring the past ten years, I traveled to more than fifty countries trying to understand the connection between happiness Dand human potential. In that time, I have witnessed the rise of a positive movement emerging in our companies and schools. But I have also observed how much people are struggling. Depression rates are xi unacceptably high, isolation has become cancerous, knee-jerk medica- tion is rampant, eating disorders and bullying are infecting our schools, and divorce and suicide are ubiquitous. These trends can and must be reversed if we are to find a society that flourishes. But just when our need is greatest, we seem to have lost the most important of human faculties: the abilities to calm the brain, to focus our attention, to scan for the good, to envision a better world, and to prioritize connection. As a researcher who observes trends, I believe we must ask a root question as we start this book: Does happiness have a future? I believe Amy Blankson has the most researched and most well-thought-out answer I’ve seen to that question and to one of the largest challenges in the modern world. We are living through twin revolutions. There’s been a technological revolution that everyone knows about, allowing us to have smartphones and smartwatches. But hidden behind that technological revolution is a human one. Owing in part to that technology, we have been able to peer behind the curtain to understand what the human brain is doing as we construct our picture of reality. This has led to significant advances in the fields of positive psychology, neuroscience, xii FOREWORD family. come now propel out as three, andwithher knowledge asthe lovingunderstanding mother of the backyard inMontecito,voice calling in asingsong California, through from returning combat.ity canhelpsoldiers to have traveled everywhere together: from Londonto work with architects (and closestneighbors). been more moved nology happiness company sion Since Amy were together. spreading on book in pairedenergy withexperience andwisdom. makes of cal and humanpotential inhistory. build Africa. a how revolution, microphones to One Over For Amy We biofeedback. co-founder and worked for state than best famously, she’s join other us So her can from those we happier now a When of experience is in to the when When is through friends private Amy. her debate modest, help special. allocate

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INTRODUCTION

THE MODERN JUGGLING ACT

Technology is the biggest disrupter of happiness in human history. This is the conclusion so many have come to in our world. In fact, in 2005, the MIT Tech Review, one of the centers of the technological 1 revolution, posed a question: “Is technological progress merely a treadmill, and if so, would we be happier if we stepped off of it?” The author pointed to the Amish, who do without modern technology like cars and the internet, explaining that their depression rates are low, their happiness levels are high, and their life satisfaction rivals that of the top members of the Forbes 400.1 I travel around the globe speaking about happiness and technology. In fact, as I write this, I have just finished speaking to a group of 150 entrepreneurs in Munich, Germany. Before I began my talk, I was chatting with a few of the entrepreneurs about recent trends, and one of them leaned over to me and said, “Social media and technology are destroying our happiness, right?” I love the “right” at the end as if this is the only conclusion. But it is not. Disruptions only destroy when we cling to patterns that are failing. While it’s tempting to think nostalgically about life before the smartphone, the truth is that teens still ignored their parents and got into trouble back then. Kids still watched too much television and did not eat enough vegetables. Business leaders still felt as if they needed more than twenty-four hours in a day. Parents still struggled to balance 2 THE FUTURE of HAPPINESS longer looking instead of nology an technology worldin the modern for deciding how the steady to integrate stream of than strategy that istics don’t definetheirutility. work introverted homemade, to tools—now sionistic live presence of vidual on are tist. save Within how we perceive andaddress thechallenges inourlives. whales).

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PART ONE THE THREE BURNING QUESTIONS OF THE DIGITAL ERA

WHERE ARE WE HEADING?

LURED BY THE LIGHTS

For thousands of years, baby loggerhead sea turtles have relied on the light of the moon and stars reflecting on the sea to find their way to the 1 ocean immediately after hatching. This amazing process worked per- 9 fectly until beachfront developments along the coast in Florida began to change the landscape and lighting of the natural habitat. Disoriented by artificial lights, more than half of the baby turtles began to crawl toward the city within the first few minutes of their lives—straight toward the highway and other natural predators, creating a deadly trail of hundreds of endangered animals every night. In response, the City of Fort Lauder- dale developed one of the strictest lighting ordinances in Florida, calling for an artificial-lighting curfew at 9 pm, literally blacking out 45,000 feet of beachfront property.2 However, the community pushed back both for safety reasons and for tourism. An article in the Sun Sentinel asked, “Which should get priority? A city neighborhood literally left in the dark or an endangered species harmed by street lights?” Tensions ran high until 2011, when turtle-friendly lights were introduced to the market. A cost-effective solution, turtle-friendly lights utilize an amber-colored light with a unique light-wave not visible to turtles. Since that time, the rate of hatchling disorientation in Fort Lauderdale has dropped from 50 percent to zero.3 10 THE FUTURE of HAPPINESS sion as and decades, ting Like as our insight our awake, thinkingthat light means itisdaytime, andcreating a break in lets, high understood. quadrupled life dissatisfaction. lose communication. and revolution taking their The daily an that new them what we have known inthepast. a Clinical as begun downtime biophysical/emotional a an incredible device-wielding natural Since As lives, focus the laptops, doesn’t confused research book, increasing younger rates the tech, phones, life into adolescent-medicine a taking devices into cost psychologist step sea DISORIENTED BY DISTRACTION with obesity

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PART TWO THE FIVE STRATEGIES FOR BALANCING PRODUCTIVITY AND WELL-BEING

STRATEGY #1 STAY GROUNDED

HOW TO FOCUS AND CHANNEL YOUR ENERGY WITH INTENTION

25 “You can see the computer age everywhere but in the productivity statistics.” —Robert Solow, Nobel laureate in economics

hen I was six and my brother was eight, my dad came home from one of his neuroscience conferences with an edu- Wcational kit for us on the science of electricity. Now mind you, this kit was from the 1980s so it did not dutifully include appropriate age guidelines (seeing as my kids are now six and eight, I can confidently say I would seriously hesitate before giving them a similar Pandora’s box—I mean, science kit). Like most kids, my brother and I had no interest in reading the instruction booklet (tiny print, too many complete sentences). We simply dumped out the box of wires and gadgets and started playing. In fairly short order, we had lightbulbs blinking, sounds buzzing, and even balloons filling with air. But then my brother got the bright idea to try out one of the little alligator clips on our night-light. He snapped one clip onto a prong of the night-light and precariously plugged the unit into the wall. Nothing happened and we paused, momentarily puzzled. 26 THE FUTURE of HAPPINESS and your inarapidlychanging energy world. dangerous. section, trical I around ourheads. Lessonlearned. son andsmiled,assmokeemanated from the blackened wall and swirled ful on brother was blown our bunk backagainst beds, hishair standing straight we Touché. In If the and are they they that you admitted parents admitted teens And DISTRACTION ANDADDICTION love

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27 STRATEGY #1

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a To one in party. visual The “This to autopilot, the fun take about In Tech, fact, good or she trajectory means just Sometimes ple, people noticed just supposed middle you know someone who struggles with being tied to a device, whether whether struggles who someone a device, to tied being with know you he mill. inside office it your empty your of enemy grace in world. a In you. moving to aim. it is virtually impossible targets, how pawns and enjoy. into 28 THE FUTURE of HAPPINESS span text) life-threatening implications. sions that know seconds In bythis information theendof chances are that you will move on to another thought and likelyforget than student at George Mason University, distraction is more one minute of mean with simple of real ure sider statistic solid attention-grabbing supernovas. THE IMPACT OFDISTRACTION ONFOCUS

time 2013, out Why doesthismatter? According to Cyrus Foroughi, adoctoral world the enough can ground, distractions of texting like where. the sequencing

how average it given (from In 2013, theNational Center for Biotechnology a 2000); meanwhile, theaverage attention span the triple medicine mere eightseconds (from twelve seconds in attention spanof ahuman haddropped to a difference takes goldfish can to and to Information reported thattheaverage If National our twelve that last

wipe interact error we to attention driving not intentions read of agoldfishisnineseconds. is anywhere tasks, an want or your between seconds nine rates, just engineering, interruption Center with a habits. to and short-term span short seconds. a go which serving plague technology in from success thenext paragraph. a “to for of 3 text 2000); 4.4-second

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of distracting, between which inside theoretically aren’t whose “the most of As words, software too operators information, although a displayed the space. work based. thirty that problems. experiments they key. Industrial hand, revolution. THE DISTRACTION EPIDEMIC THE DISTRACTION could explains in the be other devise were at science the graphic channels” the was In to Using Stone, interruptions

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problem and Microsoft, Icis. wearables—devices ruptions with minimal interruption. cating winski a astronauts also Linda selfof new level a whole for when future not-so-distant the in distraction employers tion.” basis—and researchers switched from studying labor-saving devices like conveyor conveyor like devices labor-saving studying from switched researchers belts in interruption, affected rupted were If cause updates. status messages or provide urgent relay time-sensitive “switch learned how that researchers unavoidable, were sages operators, 30 THE FUTURE of HAPPINESS every the shoulder average ical When She ing attention.” guarding Beginning trap: we us, ciency Irvine, writes, isnolongerascarce “Information resource—attention is.” attention-arresting Gloria to

open never with unless number mobile 9 9 9 9 Curious Digital persuaded How 9 9 9 9 two Gloria has Mark, set their spousewere inlabor! 11 pm—and6percent reported checkingemailwhilethey or 55 percent of workers reported checkingtheiremailafter something they “can’t imaginelivingwithout.” 29 percent of cell owners describetheircellphone as night. miss any calls,text messages, orother updates duringthe to theirbedbecause they wanted to make sure they didn’t 44 percent of cell owners have slept withtheirphonenext phone ringingorvibrating. for messages,alerts,or calls—even whenthey don’t notice their 67 percent of cell owners findthemselves checkingtheirphone office a the of focus our you message. quickly can in out users If minutes!

interruptions

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31 STRATEGY #1

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things took distractions?

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the . tempting years, Inspired In about program mom’s news . a why of a state distraction is perhaps more side goes on time help For ever there is time a worker was distracted, it would take an average of take an average it would was distracted, time a worker twenty-five minutes to return to that task minutes there for found: experiment tossing Wi-Fi, effect become “The my off are is call the glanceable office, your successfully surf we 32 THE FUTURE of HAPPINESS day-to-day When tech come ship field, laureate Sometimes project-management because they invest inandintroduce new tech like data-record systems or smart tech smartly have bought into the idea that smart tech candosmart things;but using cause dopamine puter intofixations thatdiversions are turn distracting? married, my husband and dad would never have dreamed of calling each callingeach mymarried, husbandanddadwould never have dreamed of Beyond us Coyote Tunes in Looney , we get our legs going sofast that it actually takes notice shaping actually me assure you that thisnever outwell for poorWile turns E. eventually toourproductivity. atimesuckthat becomesharmful a Sometimes According When moment will or digital-record

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28 Instead, try to establish device-free brain breaks breaks brain Instead, try establish device-free to 29 possible, limit your checking of information feeds (email, (email, feeds information checking of limit your possible, A times a day. three to sports) social media, news, that checking email less frequently found study recent by then paid off which stress, significantly decreased and social-connectedness, meaning, a sense of increasing sleep quality. even study found that individuals who kept their notifications their notifications kept that individuals who found study and inattention of higher levels significantly on reported productivity lower which in turn predicted hyperactivity, well-being. and psychological huge issues in the Digital Era. Until recently, monitoring monitoring recently, Until in the Digital Era. issues huge and cumbersome was the internet use of children’s the like developments recent However, overwhelming. to help your brain recharge (right before bed/after waking waking bed/after (right before recharge brain help your to The and refocus. during play) or even during a walk, up, recommend Clinic and Mayo Sleep Foundation National before using digital one hour material from abstain that you neurotransmitters of block the release bed specifically to a entering from you and keep brain your that energize body needs. that your state restful use downtime to download and consolidate all of the the all of and consolidate download to use downtime fill all of we If during the day. receive that they information Facebook, (surfing with digital distractions our downtime games on our phones, or playing on Instagram, posting which has no time left with the brain e-books), reading even long- and form the world, information, chunk process to writes, Gibson Tom digital strategist memories. As term without is impossible that ‘on’ understand need to “We be needs to the two between and that the distance ‘off,’ a of or the steps a heart of the beats like made closer: runner.” following week, those same individuals were asked to turn turn to asked were same individuals those week, following sight. their phones out of and keep notifications off To the greatest extent extent greatest the To feeds. information Limit your For parents, privacy and safety are are and safety privacy parents, For up safeguards. Set time. consolidation brain’s your Protect 2. 4. 3. 50 THE FUTURE of HAPPINESS explains: In visual addition rxmt fthegoaland theeffort required tosucceed. proximity of much effortitwilltake,it orhow but you cancontrol how you perceive the attaining can’t far your away possibly how goalis, know your of likelihood Unless you on ourperception. canseeintothefuture,based largely you size)required(target . andtheeffort(thrust) but thesevariables are achieving it far agoalis(proximity), away about how of thelikelihood Your mindisagoal-orientedmachine, makingassessments subconsciously 5. material onehourbefore bedspecificallyto block reminders The National SleepFoundation andMayo Clinic your brain andkeep you from entering arestful Model citizenship. digital KidsWifi router have madethisprocess infinitely easier. having aconversation. out your ear budsto say hello, andclose your laptop when your computer whensomeonewalks into theroom, take technology wheninteracting withothers: Look upfrom standards for hard-and-fast rulesfor your useof bedtimes for different children). free timesinyour household(during dinneroratdifferent brought over by friends.You caneven establishWi-Fi- and control allof your kids’ onlinedevices and even those just two minutes, you canset upKidsWifi to filter, monitor, recommend thatyou abstain from usingdigital the release of neurotransmitters thatenergize to establishing of POST YOUR GOALS state thatyour bodyneeds.

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HOW QUANTIFYING YOURSELF HELPS ELIMINATE LIMITING BELIEFS ON YOUR POTENTIAL 53

n ancient Greece, philosophers believed so strongly that self-knowledge was the key to human potential that they inscribed Ithe phrase “Know Thyself ” onto the sacred Temple of Apollo. Since that time, philosophers, religious leaders, and authors alike have mused about the nature of humanity and our sense of self. What are humans made of ? How do humans experience pain? What are emotions and why do we have them? Until recently, most of the conclusions that were drawn came from external observation or speculation. However, thanks to technology, we now have the ability to connect our external and internal worlds in ways that Socrates or Plato couldn’t have imagined. We have evolved from using kitschy mood rings to reveal our emotional state to having real tech to understand what’s going on inside our bodies on an intellectual, emotional, and even molecular level.1 We are witnessing a new era in which people can actually get a personal, real-time snapshot inside their bodies—organs, cells, DNA, and a whole molecular universe of other tiny structures. With MRIs, we have literally been able to peer into the brain to see how stimuli like stress affect 54 THE FUTURE of HAPPINESS tofuelyourthen usethat information growth. increased heartrate, sweat, andheadaches. decision-making, Despite from than however, ies and faster potential by of at knowledge action willbegoodorbad for us. same stimuli egy to anentire level? system

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57 STRATEGY #2

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STRATEGY #3 TRAIN YOUR BRAIN

HOW TO PUT TOGETHER

THE BUILDING BLOCKS OF A 75 SMARTER, HAPPIER MIND

s a child, I was convinced that my dad just went to work to play. My father was a neuroscientist at Baylor University, and Ahis office was full of brightly colored blocks to test intelligence, books by M. C. Escher to study perception, and even a soundproof room covered in blue foam that I thought was for gymnastics (but later learned was for studying brain waves during sleep). My favorite room in the office, though, was a computer lab down the hall labeled “Work Room,” “Play Room.” In this small closet of an office, there were three computer stations featuring the latest technology on the market. In 1985, when I was barely five years old (I’ll let you do the math on my age), I remember sitting on my dad’s lap as he taught me how to fill a screen on a Mac Classic with a fence-like pattern and then print it out on a space-age dot matrix printer. I was fascinated. Over the next few years, my dad would often bring us to his office in the summers while he taught classes, so 76 THE FUTURE of HAPPINESS how on intended the mind of PhD ability tostrive afterourpotential. reinforce mindset tion spirit long modern-day the gorgeousto visit nity museum-like MediaLabfacility, whichlike a is campus, software upgrades information computer andslinkoutof every ration what hassincescrappedtheprojectGoogle torethink itsdesign). even we that generation haters respond els, store, most orbs to

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same overall gravitate of There The practice of being mindful and noticing the good stuff stuff the good being mindful and noticing of practice The Savor: and intensify your prolong time to taking the extra you, around last experience moment, making a pleasurable the of enjoyment as long as possible. for Savoring is a quick and easy way to boost optimism and reduce and reduce optimism boost to way and easy is a quick Savoring being mindful of the practice It’s emotions. negative and stress time to the extra you, taking around the good stuff and noticing making a the moment, of enjoyment and intensify your prolong So whether as possible. as long for last experience pleasurable a or telling the sunset, a meal, admire preparing to pausing it’s in, and enjoy it take linger, is to idea good news—the friend your never a habit—one you’ll it’ll become Eventually the experience. at Loyola a professor Bryant, Fred by Research break. to want that shows “savoring,” the term who coined Chicago University - opti more happier, are savor and frequently who regularly those as describes savoring Bryant with life. satisfied mistic, and more savor reminiscing), (by past the can savor we meaning threefold, the present or savor anticipation), positive (through the future mindfulness). practicing (by the S.T.A.G.E. and Empathize. Give, Thank, Aspire, Savor, your groups, ber you Savor In 88 THE FUTURE of HAPPINESS help you practicetheartof ness platform, Thank Training App Mindfulness Insight Timer Muse Headband Remindfulness Headspace studies led by Martin Seligman, the father of positive psychology, gratitude to someone, we get kindness andgratitude inreturn. In ens ourrelationships withloved ones. Andwhenwe express our us. Itdampensourdesires for “more” of everything—and itdeep- optimism andself-confidence to know thatothers are there for people dofor usisamodern-day wonder drug. The andthenappreciating simpleactof identifying thethings skills Apps andDevices to Practice the Artof Savoring whose listed

below, activities here and and physical well-being. and styles to cultivate spiritualawareness through anumber of practices meditation The Mindfulness Training Appwalks you people inyour area whoare meditating. Enjoy andfindother guidedmeditations timerwithamindfulnessguide.meditation The Insight Timer app combines a train your brain. The goalof Muse isto usebiofeedback to that canmeasure thewearer’s level of calm. Muse isawearable brain-sensing headband throughout your busy day. reminders to helpyou stay mindful The Remindfulness appdelivers gentle for guidedmeditation. This appdeliversmind.” multiple offerings Headspace isa“gym membership for the savoring: are games a few help of

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The Gratitude Journal app is a completely app is a completely Journal Gratitude The with gratitudes your record to way private and images. words to way and easy is a beautiful 365 Gratitude journal. gratitude in your write journal is a fun social-gratitude Happier Be community. a positive with combined the small happy of track keep to inspired day. moments in your there of Apps for Being Thankful Being Thankful for Apps that practice not more—effective: noting your worth track Identifying and appreciating the things people do for us us the things people do for Identifying and appreciating Thank: and self-confidence. fills us with optimism believes everyone should try practicing gratitude because the the because gratitude should try practicing everyone believes can gratitude of the practice “First, so powerful: are benefits Second, 25 percent. this is around by happiness levels increase journal over writing a gratitude hours A few achieve. to hard not not six months, if that lasts effect an create can weeks three effects, health other brings gratitude Third, cultivating more. quality sleep time.” as longer and better such people have written gratitude letters to someone they’ve never never they’ve someone to letters gratitude written people have in happiness thanked,increases immediate and seen properly professor Emmons, Bob symptoms. depressive in decreases and - is a lead Davis, California, of the University at psychology of Thanks!: of author and gratitude of in the field ing researcher . Happier Gratitude You of Science Make Can the New How It’s Gratitude Journal Gratitude Gratitude 365 Gratitude Happier and equally—if are 90 THE FUTURE of HAPPINESS Aspire your potential: Live Intentionally Live Happy optimistic. Aspire: Feeling having asenseof hopeful, purpose, andbeing meaning andpurpose inlife—a key ingredient of happiness. Believing thatyour goalsare withinreach promotes asenseof light increased theirlevels of happinessover thenext sixmonths. ticipants whowere asked to imaginetheirfuture inanoptimistic increases self-esteem and vitality. Another study found that par one’s strengths indailylife, studies have curbs found, stress and shown to correlate withhow well heorsheperforms tasks.Using successful, you’ll be lenges easier to overcome. Bottom line:you’ll not onlyfeel magnet. Italsomakes your andyour goalsseemattainable chal- Andwhodoesn’ttial. want that? Genuine optimism isafriend too, canfeel more upbeat aboutyour future andyour poten- Here in theirlives are happierandmore satisfied withtheirlives. Study afterstudy shows thatpeoplewhohave created meaning Feeling having asenseof hopeful, purpose, beingoptimistic. are some fun apps more successful.Aperson’s level of hopeis Apps for Aspiration for self-improvement. helping you set andtrack your intentions living to theforefront of your life by The Live Intentionally appbrings conscious timeless quest: livingahappy life. A magazine, website, andresource abouta and platforms for helping you strive 22 more You, toward - 91 STRATEGY #3 Plasticity Labs is a workplace social social is a workplace Labs Plasticity and measure help to designed platform happiness. build organizational for courses offering platform Online their employees engage to organizations to techniques proven with scientifically social,help them build the emotional, and overcome need to habits they professional big and small.obstacles, step-by-step The the through students guides approach what helping them practice experiences, three in just along the way, learning they’re a day. minutes Numerous studies show that being kind not that being kind not show studies Numerous 23 Everything about giving is a no-brainer. Obviously, when you give give when you Obviously, about giving is a no-brainer. Everything what you But happier. her him or make you something, someone even receiver—reaps the giver—not the that is know not might benefits. more only makes us feel less stressed, isolated, and angry, but it also but it also less stressed, isolated, us feel and angry, only makes with the connected more happier, considerably us feel makes study, one famous In experiences. new world, open to more and acts random five commit to students asked Sonja Lyubomirsky group the control Whereas six weeks. for week kindness each of in reduction a experienced kindness) do acts of did not (who a 42 kindness showed who engaged in acts of those well-being, that found on this study in happiness. A twist increase percent people than on other spend money happier when we also we’re that found And a 2006 study on ourselves. spend money when we people can other for done things we’ve on nice simply reflecting - at Case West a bioethicist actually lift our mood. Post, Stephen Research for the Institute of and founder University ern Reserve - altruism and com of is a pioneer in the study Love, on Unlimited ourselves, of give we when that shows research His passion. and physical self-realization to satisfaction life from everything Plasticity Labs Plasticity Potentia Labs Potentia Give 92 THE FUTURE of HAPPINESS BeHppy Deedtags Ripil Pay ItForward Here are my favorites: connected andmore withtheworld, opento new experiences. and angry, butitalsomakes usfeel considerably happier, more Give: Being kindnot onlymakes usfeel isolated, lessstressed, big effects. in theway of thatsmallgifts time, ortreasure talent, canhave crowdsourcing, theworld of givingisexperiencing arevolution spirit of givinginyour life. Thanks to leveraged partnerships and Well-beingis reduced. andgoodfortune are increased. health issignificantlyaffected.Mortality isdelayed.Depression This mightjust bemy favorite list of apps for developing a Apps for Generosity charitable donation. charitable the community become coins toward a The smilesandreplies you receive from facilitates andpromotes happiness. BeHppy is an anonymous network that good-deed challenges. Deedtags isanappthatgives you daily Ripil asyour personal kindnessjournal. world orlogthedeedfor yourself and use Track andshare thegoodyou create inthe inspirational quote. your seat onacrowded train orsharingan suggest such a“randomasgivingup deed,” random actsof kindness.The appwill The Pay ItForward appaimsto spread 93 STRATEGY #3 Charity Miles donates ten cents to your your to cents ten donates Miles Charity bike mile you every for nonprofit favorite you mile every for cents and twenty-five run. Google uses app by Today One The to bring exposure to microphilanthropy suggesting day, every nonprofits different cause their favorite to $1 donate that users their matching and amplify the impact by donations. friends’ your of a photo post app to the Feedie Use participating on social media, and food help a donation to will make restaurants in and at-risk schoolchildren orphaned feed South Africa. app the Instead Today, One like Much a big that make small donations encourages or $5, $3 of increments impact. Suggesting back without give to you will inspire Instead the bank. breaking with can connect you GiveGab, With in your a difference make friends to local volunteer great Find community. are others opportunities, see where experiences. your and share volunteering, opportunities and volunteer Discover the charities you for an advocate become love. the dining-out bills to up your Round own in your fight hunger dollar to nearest city. Charity Miles Charity One Today One Feedie Instead GiveGab Norm–Social Philanthropy Spare 94 THE FUTURE of HAPPINESS Empathize Donate aPhoto Impossible GiveMob productive lives thanthose whoare self-critical. that peoplewhohave more self-compassion lead healthier, more able. Research by Kristin Neff, suggests apioneerinthefield, environmental factors. Likewise, self-compassion isalsoteach- learn because thebrain isconstantly changinginresponse to was thefirst to show thatcompassion isaskillthatwe canall fessor of psychology attheUniversity of Wisconsin–Madison, in nurturing therelationships inyour life. Richard Davidson, pro - Diener and Martin Seligman, and practicing empathy will go far Strong relationships are essentialto happiness,according to Ed the pointsof view of others, they’re very likely to listen to ours. the bondswiththose closest to us.Andwhenwe really listen to less disappointed—and we develop patience. We alsosolidify ple, lessfrustrated, lessangry, we become lessjudgmental, or empathy hasenormouspayoffs. When we empathize withpeo- relationships inyour life—and whodoesn’t?—learning theskillof others, including those different from us. If you care about the to imagineandunderstand thethoughts,behaviors, orideas of pretations. It’s theability to care aboutothers. It’s theability Empathy isapowerful word packed withlots of different inter cause you want to help. a Photo, Johnson &Johnson gives $1 to a For every photo you share through Donate you may beableto grant. able to grant themandshows you requests your requests to thepeoplewhomay be Join asocial-givingnetwork thatshows charities through SMS. sums of money ($5–$10) to featured iPhone thatallows users to donate small GiveMob appfor isacharitable-giving - 95 STRATEGY #3 out: these check empathy,

of sense a ), SoulPancake is a place The is a place Office), SoulPancake foster where people come and talk about stuff that and talk that people come about stuff where religion, as spirituality, such matters, really and creativity, purpose, life’s love, death, think of. can else you anything photos a catalogue of app showcases This York behind New along with the stories raising inhabitants of City with the intent the around empathy sense of a greater world. social networks, strengthen to Designed and you app encourages the Campfire to phones down put your friends to your you While connections. real-world develop earning a game, phones play your interact, keep time that you the length of points by phone down. your Moodies is an app that can recognize an app that can recognize is Moodies speech. The in people’s emotions different that this app can help envision developers emotions, their own individuals understand help track emotions, others’ decode potentially even and time, over emotion when an individual is lying. detect (Dwight in Wilson Rainn actor by Founded NBC’s Apps for Empathy for Apps help that apps explore The ability to care about others, to imagine and imagine and to about others, care ability to The Empathize: including others, of or ideas behaviors, the thoughts, understand ourselves. from different those To Humans of New New of Humans York Campfire Moodies SoulPancake 96 THE FUTURE of HAPPINESS man In the actually bethesamenow asitwasthen. swing-analyzing iting beliefs, weighed down with assorted devices, and obsessed with the would that to of be

other, , Shawndescribes how swords Advantage the legendary Happiness - The different, that sword 2. 1. md t eu nteeao black-and-white television,how made its debut in the era of Zorro Zorro Zorro Select the right tool. It’s worth noting thatZorro didnot Start small.As tempting asitmightbetooutevery try new small homing inontheonethatyou willactuallycommit to using. might mean testing outafew different apps and then in ourlives, we needto findtherighttool to doso. This incremental changes. Likewise, ifwe want to create change he very carefully selected atool suited to creating small, start hispupiloutby learning to fightwithasledgehammer; need more like ninety days to set afirmhabit. Greater Good Science Center thatmany maintain of us set your habit; researchers like Dr. Christine Carter atthe And don’t besurprised ifyou findyou needmore timeto and increase thedifficultylevel asyou master each level. it takes to develop ahabit). Set smallmanageable goals, at least twenty-one days (the minimum lengthof timethat set thatyou want to cultivate, andpractice thatskillfor the Zorro Circle, Irecommend thatyou selectoneskill change inyour life Using theprincipleof isto startsmall. on, themost effective way to create sustainable positive app, wearable, andgadget thatyou canget your hands SUSTAINING POSITIVE CHANGE larger by famously I handle first circle imagine skills, Happy Hacks to Get You Started sensor training could a like taught pupil his on swinging the basic the in in a a bottom the student small young strategy Digital from of circle. and expand

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STRATEGY #4 CREATE A HABITAT FOR HAPPINESS

101 HOW TO BUILD GREATER HAPPINESS INTO OUR HOMES, WORKPLACES, AND COMMUNITIES

f you ask my husband and me why we bought our current home, you will get a unanimous and resounding answer: the beanbags. IAdmittedly, this was not the only reason we bought the house, but after looking at close to 100 homes in the Dallas area, we fell in love and made the offer, on one condition: the beanbags must stay. What was so special about these beanbags? Quite simply, the size and comfort. Imag- ine taking a nap on the soft, warm belly of a big black grizzly bear— without the lethal paws and appetite for destruction. The moment our children spotted the bags in the media room of the prospective house, they became Olympic gymnasts, back- and forward-flipping into them 102 THE FUTURE of HAPPINESS at While safety of anytime our lives, without that stream taking over andcontrolling us. into technology the steadyit integrating comes to successfully stream of our going contain zippers I covers pulled that your bear–sized own denof grizzly I sible previous onto ing andcautiouslyploppedontothebagsinexhaustion.zippers bor wouldn’t ress, calculation (hmmm one-person finally had breakneck DECIDING IFTECHNOLOGY it as Upon The new my the the decision

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Breathe life into your workspace. others onyour team—even ifthey are not meditating. boosts your happiness,anddecreases thestress level of improves accuracy (by 10percent, according to sometests), only transform theway thatyou seeyour work, butitalso few minutes for silence andconcentrated breathing cannot your eyes andfocus onbreathing inandout.Carvingouta minutes before you ever turnonyour computer just to close is whatIsuggest: When you arrive attheoffice, take two different people, butfor thepurpose of thisexercise, here the day by Meditating meditating. means different thingsto shape how you feel about your work environment isto start minutes to breathe each morning. your desk,andfightthefires only after you’ve taken two fifteen-minute breaks, eatlunchoutsideorat least away from minor (and legallyallowed!) changesto actuallytake your approach, you have to take thebrave step to make these your workplace isstill usingthenose-to-the-grindstone our parents, professors, andbosses. 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One of thebest ways to 37 This STRATEGY #4 131 - social social Speaking of work lunch lunch work of Speaking pressure, and smoking. pressure, long you will live as obesity, high blood high blood as obesity, will live long you Knowing the importance of an engaged workforce, an engaged workforce, of the importance Knowing up to it’s culture, a connected create to want you If Social support is just as predictive of how how of as predictive is just Social support many employers have started to include questions on their on their include questions to started have employers many employees social support much about how surveys annual study decided to we at GoodThink, However, receiving. are flipped around. this question happen if you what would receiv were employees support much asking how of Instead help you Do like: questions ask employees began to ing, we initiate you Do behind on their work? are they when others can as someone they people see you Do social support? thousands of to this survey And after administering talk to? who provided that employees found we employees, and engaged at work times more ten were others to support in return. support receive to likely more percent 40 a invite hour, happy it. 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teeth clear plug over is well find and was not to to a STRATEGY #4 147 54 thirty-eight days each year. each days thirty-eight In addition to limiting your phone usage, you can can you phone usage, limiting your addition to In The average person checks his phone 150 his phone 150 checks person average The one minute (a seriously optimistic estimate), estimate), seriously optimistic (a one minute times every day. If every distraction took only only took distraction every If day. times every every day. That’s 912.5 hours a year, or roughly or roughly a year, 912.5 hours That’s day. every that would account for 2.5 hours of distraction distraction of 2.5 hours for account that would get creative about setting limits for use of technology in in technology use of limits for about setting creative get at tech from as abstaining such life, your of domains other technology—sometimes you just need to learn how to to how learn need to just you technology—sometimes the off fall do not limits and boundaries so that you set #1, every discussed in Strategy we As Cliff. Happiness Returns, Diminishing of the Law to use is subject app we can be overused. app useful the most that even meaning within yourself that feeling recognize can begin to you If you Cliff, the Happiness off might be falling when you are while you the behavior stop to yourself can teach might be overusing, you see which apps ahead.still To use you often see how app to Free the Break download or applications. apps different day. If every distraction took only one minute (a seriously seriously (a only one minute took distraction every If day. of 2.5 hours for account that would estimate), optimistic or roughly a year, 912.5 hours That’s day. every distraction Perhaps see the problem? You days year. thirty-eight each that a learned is that I recently disturbing more even five its customers offers now company cellular leading an app that download their monthly bill if they of off dollars which open their phone, time they every enables pop-up ads stats your Knowing distraction. increase exponentially could proactive can make so that you awareness your increases time and energy. spend your you about how choices You don’t always need to turn off turn off need to always don’t limits. You your Know 2. 148 THE FUTURE of HAPPINESS 3. Know your weaknesses. Download theUnplugged app lazy brain!).lazy that isentirely too much work andgives up(haha,take that, seconds, during which timeyour brain usually decides that the activation energy of getting to your phoneby twenty twenty-second rulebecause you are to trying increase The Happiness Advantage, Shawn callsthisprinciplethe your lunchtimeto recharge orto connect withfriends.In used thephone! them ontheirbreaks, regardless of whether they actually than individualswhototed theircellphones alongwith cellphones felt more vigorandlessemotional exhaustion individuals whotook ashortwork break withouttheir down apps, calls,texts, andemails. downtime, like your spouseorchildren, butotherwise shuts contacts thatyou want to beableto pierce through your connect withothers better, appwhitelists andtheOfftime airplane modefor short periodsof timeinorder to focus or The Unplugged appencourages you to putyour phoneon willpower inputtingyour phonedown from timeto time. for appfor iPhoneorOfftime Android to boost your Wink, wink.(Let’s hopehedoesn’t get thisfar inthebook.) before thenew modelcomes out.I’m just makingspace! it.” Bobo observes Iconveniently break my iPhoneright get, you needto give another toy away to make space for enjoy. As my mother“For always said, every new toy you learn to introduce onlywhatyou canactuallyconsume and ing to consume everything for fear of missingout(FOMO!), books you buy, orhow many apps you own. Rather thantry people you follow onTwitter, how many e-books andaudio for future days,You aswell. canalsoset limitsfor how many nighttime, whichwillimprove your productivity andmood connect withother people. it—decreases your productivity andweakens your abilityto having aphoneinyour presence—even ifyou don’t touch A recent study of 450 workers in Korea found that 58 This could beagreat strategy for using 56,57

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where, we technology use why, stay, to we escape. escape. dinnertime. screen. my when, here how My intention is to check email only once a day. is check intention to My at phone family turn on my to is intention not My rather than at is look intention the eye to people in My mov yourself for intention an explicit setting Without My intention is to use my phone as a tool and not as an and not as phone a tool my use is intention to My Without setting an explicit intention for for intention an explicit setting Without is to muscle memory and sink into previous memory previous muscle and sink into to for yourself moving forward, the brain will resort will resort the brain forward, moving yourself are 42 percent more likely to stick with them. stick to likely more 42 percent are habits. Individuals who write down their goals goals their down who write habits. Individuals to write explicitly how you would like to use tech in the in the use tech to like would you how explicitly write to might write: you example, For future. ing forward, the brain will resort to muscle memory and memory muscle and to will resort the brain ing forward, their down who write habits. Individuals previous sink into with them. stick to likely more 42 percent goals are I mentioned earlier, consider starting your day (weekend (weekend day starting your consider I mentioned earlier, touch ever you before minutes taking two by too) days, an “unplugged space” savor to just or computer phone your the day. at the beginning of Download the Live Intentionally app app Intentionally Live the Download intentions. your Know changing A SHARED VISION FOR THE FUTURE A SHARED VISION FOR 4. rules the technology tion, The technological revolution has blurred the lines for human interac lines for the has blurred revolution The technological 150 THE FUTURE of HAPPINESS human our foster communication andincrease balanceinourlives. a right inyour of own corner spaces gold warm but inorder to dobetter tomorrow, you’ll needto know what This may the problem is. beblazinglyobvious, what figure out increase your future success. cess, andthatfeeling guilty or badaboutyour behavior will not forgive yourself. Remind yourself that lapses are part of the pro- you don’t get too anxiousorsuccumb to self-criticism. struggle withthisunpluggingbusinessatfirst, it’s that important radically reduce theirscreen timelapse intheirattempt. If you as ahuman beingandacoach, 100 percent of to peopletrying people have failed to keep anew resolution; inmy experience perfectly thefirst time. Research indicates that88percent of to cure yourself of your smartphone/email/internet addiction Unless you are somesortof superhero, you willnot beable Rather lives standard A BlogExcerpt from Christine Carter, Author of and interaction If you aren’t succeeding inunplugging,it’s to important future to Knowing thattechnology ishere to stay, we have to beactive participantsinrewriting communicate andshapingthespaces and places live than places inwhichwe live, work, andlearn. the rulesfor how we usetechnology to The Sweet Spot andRaising Happiness for

that and striving in futuristic and breathe, lifts which collaboration, up toward theworld. we the living, by live, shaping core a future let’s work, of and

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of regain process. this through yourself all, comfort Above happiness by future life for Making space in your mind and your environment decluttering your live, you Designing with intentionality the places where and learn happiness greater for work, off the Happiness Cliff use of your fences for Building happy space Strategy to 9 9 9 influx is causing your trip-ups. What temptation can you remove? remove? can you temptation What trip-ups. your is causing and down broke when you or hungry tired or stressed you Were - Fig time? the next that prevent can you how if so, checked—and find if you do to what plan for specific a make and out, it ure do differently? will you situation again. What in a similar yourself slip? your from learned you have What and safe feel need to we good intentions, our on follow-through us by rescue tries to stressed,our brain are we When secure. - temp rush makes A dopamine dopamine systems. our activating you pushing brain your as this of Think tempting. tationsmore the of instead button the snooze . . . like item a comfort toward or that easy greens, mixed of rings instead morning jog, onion urban bike than the less-than-comfortable rather taxi work to help our can do to thing that we the best So sometimes ride. in healthy ourselves comfort preemptively unplug is to selves hands. its own into matters takes our brain before ways 9 9 9 mental The piness. nizing limits and boundaries on our use of by: happiness for a habitat Create

STRATEGY #5 INNOVATE CONSCIOUSLY

HOW TO USE YOUR INNATE

POWER TO SHAPE THE FUTURE OF 153 TECHNOLOGY AND HAPPINESS

remember crying with tears of awe and joy the first time I saw the TED Talk about a ten-year-old boy named Luke Massella, who I was born with spina bifida and had already been through sixteen different surgeries in his short life. His bladder was malfunctioning, causing urine to back up in his kidneys and leading his body into kidney failure. Just when things were looking hopeless, Luke’s family received a call from Dr. Anthony Atala, who told them about an experimental new surgery to receive a 3D-printed bladder made of synthetic stem cells. The surgery not only worked, but also enabled Luke to flourish and enjoy his life. Today, Luke is a twenty-three-year-old college student who is active on the wrestling team. Dr. Atala explained in his TED Talk that the field of organ development dates to 1938; however, owing to the collaboration of numerous scientists, researchers, innovators, and funders, the Wake Forest Institute for Regenerative Medicine 154 THE FUTURE of HAPPINESS stories question and frequently. was Look more fulfilledplace?If technology conscientiously—to that plement dren organs since have about and instead to move toward how you If optimism it’s , Advantage Happiness as Shawn writes in The nology, every single doubled our the globe, surely we would have said that that would technology increase give usthe ability to connect instantaneously with friends andfamilyacross

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sources posts and blogs. with solutions-focused watching them. a lens ofnews through stories and can do about the situation you what “walk getting us world hours people three percent of as the such human values, technology can nudge with how fascinated notion - nudg is by can be conscious catalysts innovators that way The third ing example, how saging our apps. essentially apps to control are and they ful apps,” when 176 THE FUTURE of HAPPINESS overcome thechallenges we faceinthefuture ahead: ident the lives, nology messages As The the haveabout been,where tothink you are going, andtodream about what throughout Innovate consciously by: inthepresent. withtechnology engage co-create this future byand intentional about howbeing conscious we we the future of we face, ways future utfrtoeo uswhoare fortunate, but for everybody. just for thoseof us. Not us for allof allof challenges weface: of by unleashingthepower wewillovercome the That’s how revolution. so hecanhelpleadthegreen skills investors app, new for hisnew learning thedadinNorthDakota tocode, thedreamer inSanAntonioseeking learning Chicago Side of mom inWest witha3Dprinter, tinkering Virginia thegirl ontheSouth We thefolks atMITorStanford neednotonly ortheNIHbut alsothe 9 9 This 9 future each Obama 9 9 9 raise today. ripple effect,and broadcast positive stories Using your influencetomodelprosocial behaviors, create a collaborator, aconsciousconsumer, andaconscious catalyst Leveraging existing to be technology Actively envisioning theworld you want we in is to might of of which can, the this our investors happinessandIwillseeyou there.

Our us wrote happiness power book consciousness and has look we ideas, in a we collaborate, like. and has responsibility a of will, recent is actions,

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We happiness in where forward challenges important with can My As order in Pres- tech- help goal you our to to in A CONCLUDING LETTER

y mic drop for the end of the book was going to be a fancy 3D holographic picture of yours truly with two thumbs 177 Mup congratulating you on finishing this book. But sometimes to move forward, we need to take a look backward. So instead, I’m going to go a little old school. Really old school: I’ve written you a letter to send you on your way. Twitter and text fiends, this is probably going to be painful for you (way more than 140 characters, no emoticons . . . u will be OK, lol), but I’ll try to keep it brief.

Dear Friend (and you are indeed my friend after making it through all of my stories, lists, and Happy Hacks), I don’t believe in long conclusions, especially because this is just a beginning. But I want to say thank you. Thank you for caring enough about the future to join me on this journey of evoking potential, digging into research, and engaging in a thought experiment to make the future just a little bit brighter. Over the course of this book, we’ve explored the challenges of the modern juggling act, and I have shared with you five strategies to help you balance productivity and well-being in the Digital Era, by: 178 THE FUTURE of HAPPINESS continue to shape thefuture ofhappiness. share. I can’t wait to from hear you and to see howtogether we can then, share thestory ofyoursuccess with meat amyblankson.com/ together. Read yourfavorite parts ofthebookas arefresher. And failing, flailing, or falling along the way, take comfort: we are in this HappyTechBlog.com.my yourselfout find check talpleaseEra,you If Digi- the in strategiesproductivitywell-being and balancingand for some serious edits. to write another book! Or Ineedto travel back to thepast and make If you’re reading this and the future is now the present, then I need good. There’s still time to strive toward balancing tech and happiness. desire to shape theworld around youforthebetter. These strategies require nothingbut an openmindand an earnest week,or next after you’ve hadachance to buyagratitude journal. to putthese practical suggestions into action right now.Nottomorrow, gies that youmost want to work on,and myhopeisthat youwillstart @amyblankson onFacebook, Twitter, and Instagram. P.S. And, whenI’mnotona digital vacation, youcan findme If you would like to continue learning about cutting-edge resources If you’re reading thisbook,and thefuture isstill thefuture, then these strate of identifiedalreadyprobablyyou’ve which now, - By Innovating consciously Creating ahabitat forhappiness Training yourbrain Knowing thyself Staying grounded Yours truly, Amy SUMMARY OF KEY POINTS

STRATEGY #1: STAY GROUNDED 179 How to Focus and Channel Your Energy with Intention

Use a QR-reader app to download this summary.

Although our attention spans might be shorter than those of goldfish, we can learn to become less distracted and more present in our lives, so that we can tap into a greater sense flow, fully immersed and engaged in whatever activity we might be doing. We can increase our awareness 180 SUMMARY OF KEY POINTS Stay grounded inthe midst of change ing ahappier future. which we can ground ourselves and channel toward our energy creat Know thyself by: the greatest supercomputer ever created, the humanmind. better on an incrediblybodies andminds detailed level, enabling us to make engage and intentionality to mindfullychoose when, where, why, andhow we more microdecisions Self-knowledge 9 9 9 9 9 9 9 9 9 of 9 9 9 9 9 9 9 9 9 microdecisions succeeded and where you have room for improvement Tracking progress where inyour you lifetodetermine have Bringing your priorities totheforeground potential your Magnifying your microdecisions toachieve more of Focusing ontuningin,notzoning out your bestintentions torecognize limitingbeliefsthatLearning mightderail intentionsaswell others’ asyourUnderstanding own resist, orembraceit accept, Actively choosing how you wanttorespond totechnology:

Hacking distractionstoincrease productivity values) tofocus your energies Utilizing the“third prong” (your guidingprinciples and with our STRATEGY #2:KNOW THYSELF How Yourself Quantifying Helps Eliminate potential. technology. in is Limiting Beliefs onYour Potential power—paying our

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SUMMARY OF KEY POINTS 181

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Homes, Workplaces, and Communities Workplaces, Homes, strategy How to Put Together the Building Blocks the Building Blocks Together Put to How To How to Build Greater Happiness into Our Our into Build Happiness to Greater How of target improve regain change growth to fuel your an optimistic mindset Developing and learn in for work, live, we Designing the places that happiness greater Thank, Aspire, (Savor, framework Using the S.T.A.G.E. your to learn improving and Empathize) skills for Give, mindset success and track in to technology to bolster your Tapping progress your a advances space This STRATEGY #3: TRAIN YOUR BRAIN YOUR TRAIN #3: STRATEGY to

to 9 9 9 9 the influx 9 9 9 9 mental brains nizing The framework. piness. Recent make by: brain your Train limits and boundaries on our use of by: happiness a habitat for Create identify 182 SUMMARY OF KEY POINTS nology messages The Innovate consciously by: inthe present. withtechnology engage co-create this future byand intentional about howbeing conscious we 9 9 9 9 9 future 9 9 9 9 9 today. ripple effect,andbroadcast positive stories Using your influence tomodelprosocial behaviors, create a of tech before you hitthePoint Setting limitsonyour useof catalyst collaborator, aconsciousconsumer, andaconscious Leveraging existing tobeaconscious technology decluttering your environment andyour mind Making spaceinyour lifefor future happinessby Actively envisioning theworld you want to How to Use Your Innate Power to Shape the DiminishingReturns of investors

Our happiness Future of Technology andHappiness CONSCIOUS INNOVATOR ideas, STRATEGY #5: BEA and is actions, developers directly

and shaped even of

new our by how technologies. purchases we interact send We important with can tech- help GLOSSARY

Affective computing—the study and development of systems that can recognize, interpret, process, and simulate human emotions Civic technology—digital tools used to support, create, or facilitate the public good1 Collisionable spaces—places that can lead to serendipitous encounters 183 through intentional office design and work flows Continuous partial attention—the process of paying simultaneous attention to a number of sources of incoming information, but at a super- ficial level2 Digital humanitarians—individuals who provide online response and relief services to communities affected by disaster events3 Dopamine—a neurotransmitter that helps control the brain’s reward and pleasure centers4 Fixed mindset—a state of mind in which people believe that their basic qualities, like their intelligence or talent, are fixed traits at birth5 FOMO—the “fear of missing out” on events6 Gamification—the concept of applying game mechanics and game-design7 techniques to engage and motivate people to achieve their goals Gestalt psychology—a branch of traditional psychology that tries to understand how we acquire and maintain meaningful perceptions in an apparently chaotic world 184 Glossary Growth mindset esaie technology Persuasive Oxytocin Optimism Moore’sThanMore Law Moore’s Law Mindprint Microdecision beliefs Limiting Lifelogging Lifehacks Law of Prägnanz knowledge Illusory Cliff Happiness Happiness advantage Happiness GOT (Guilt Over Things) Syndrome basic abilitiescanbedeveloped through dedication andhard work task experience of even decades things, focusing them inthefuture use of assumptions potential tions, goals, andinterests brain; alsoknown as“the cuddlehormone” possible forms ceive your life at positive thanitdoesat negative, neutral,orstressed no longermakingushappy anymore datatracking personal every two years orso

Intel, the applications that —a —shortcuts —the belief and —a —the joy we feelstrivingafterourpotential even world, —a —a on there that powerful —a unique interpret joy —a —thoughts method —a if —a the prediction

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TECHNOLOGY REFERENCED

1password 1password.com 187 Addapp Addapp.io

AffdexMe Affectiva.com

Anonymous Anonofficial.com

BeHppy Behppy.com

Better Block Betterblock.org

BreakFree Breakfree-app.com

Buycott Buycott.com

Campfire Campfireapp.io

Care2 Care2.com

Change Change.org

Charity Miles Charitymiles.org 188 Technology Referenced HabitBull H1 Gratitude Journal Gratitude 365 Goodguide Foundation Global DigitalCitizen GiveMob GiveGab Fitbit Feedie e-Stewards e-NABLE Ecohabitude ECHO Donate aPhoto Deedtags Crowdrise CityScore CitizInvestor Chronos Habitbull.com Halowearables.com Getgratitude.co Gratitude365app.com Goodguide.com Globaldigitalcitizen.org Givemobapp.org Givegab.com Fitbit.com Wethefeedies.com E-stewards.org Enablingthefuture.org Ecohabitude.com Kenzen.com Donateaphoto.com Deedtags.com Crowdrise.com Boston.gov/cityscore Citizinvestor.com Getchronos.com Technology Referenced 189 Habitica.com Habitify.co Happier.com Happify.com Headspace.com Apple.com/ios/home Humanityroad.org Humansofnewyork.com Laforgeoptical.com iMotions.com Indiegogo.com Insighttimer.com Instantapp.today Instead.com iPassword.com Apple.com Jawbone.com Kickstarter.com Kidswifi.com Kiva.org Koto.io Habitica Habitify Happier Happify Headspace Home Road Humanity York New of Humans Icis iMotions Indiegogo Timer Insight Instant Instead ipassword iWatch Jawbone Kickstarter KidsWifi Kiva Air Koto 190 Technology Referenced Norm-Social Philanthropy Nobly NextDoor Nest Neighbor.ly Narrative Clip MyFitnessPal Muse Headband MoodMeter Moodies Moment Mindfulness Training Meta MapMyRun Lumo Lift Live Intentionally LiveHappy LifeSum LifeSaver Life360 (formerly Chronos) Laster SeeThru Thenormapp.com Nobly.com Nextdoor.com Nest.com Neighbor.ly Narrativeapp.com Myfitnesspal.com Choosemuse.com Moodmeterapp.com Beyondverbal.com Inthemoment.io Mindapps.se Getameta.com Mapmyrun.com Lumobodytech.com Liveintentionallyapp.com Livehappy.com Lifesum.com Iconlifesaver.com Life360.com Laster.fr/products/seethru Technology Referenced 191 Oculus.com Offtime.co Onetoday.google.com Openstreetmap.org Opentimeapp.com Peerby.com Plasticitylabs.com Potentialabs.com Productiveapp.io Projectaura.com Publicstuff.com Quantifiedself.com Realizd.com Remindfulnessapp.com Ripil.com iRobot.com Mono.hm Seeclickfix.com Shutterfly.com Spectacles.com Soulpancake.com Oculus Offtime Today One OpenStreetMap OpenTime Peerby Labs Plasticity Potentia Productive Aura Project PublicStuff Self Quantified RealizD Remindfulness Ripil Roomba Runcible SeeClickFix Shutterfly Snapchat Spectacles Soul Pancake 192 Technology Referenced Yale Online Wine to Water Way of Life Upright Unplugged Translators withoutBorders Standby Task Force Spire Stone Spare Coursera.org/yale Winetowater.org Wayoflifeapp.com Uprightpose.com Unpluggedtime.com Translatorswithoutborders.org Standbytaskforce.org Spire.io Sparenyc.org NOTES

Introduction

1 Surowiecki, James. “Technology and Happiness.” MIT Technol- ogy Review. 2005. 193 2 Report. “US Patent Statistics Report.” US Patent and Trademark Office, 2015. 3 Report. “Digital Eye Strain.” The Vision Council. 6 January 2016.

Where Are We Heading?

1 “Information about Sea Turtles: Threats from Artificial Lighting.” Sea Turtle Conservancy Home Page. Accessed 3 February 2016. 2 “What Is STOP?” Sea Turtle Oversight Protection About Page. Accessed 3 Feb- ruary 2016. 3 Report. “The Sea Turtle Friendly Lighting Initiative.” University of Florida Law Clinics Page. April 2014. 4 Weller, Chris. “Exposure to Artificial Light from Electronics Disrupts Sleep Pattern, Causes Decreased Melatonin and Difficulty Falling Asleep.” Medical Daily Home Page. 1 July 2013. 194 Notes 5 6 5 4 3 2 1 Would We BeBetter without Tech? 10 9 8 7 6 /?no-ist> /how-to-become-the-engineers-of-our-own-evolution-122588963 2012.tag/4-technologies-change-world/> MakeUseOf.com Bruce, James.“Four Technologies That CouldChangetheWorld.” Tucker, “How Abigail. to Become Goldman, David. Hottest Tech “The of com> HomePage.Crucial.com Accessed 5March 2016. December 2013. Page. Renes, Kevin. “Abstract Illustration of -and-your-mood.html?_r=0> com/2015/12/13/opinion/sunday/your-iphone-is-ruining-your-posture Mood.” Cuddy, Amy. “Your iPhoneIsRuining Your Posture—and Your www.webmd.com/pain-management ment HealthCenter. WebMD HomePage. 26November 2014.< Sloane, Matt. “Text Neck’andOtherTech Troubles.” Pain Manage Preliminary Study.” andBiofeedback Psychophysiology . 1March Applied 2009. “Psychophysiological Patterns duringCellPhone Text Messaging:A aspx> living/HealthatWork/Pages/ Accessed 5March 2016. . Updated 21MarchMoney–US 2012. - . . 23

Notes 195 -

- New 1 Feb 2016. 1 March the Cell Phone Behind the Wheel.” an through the Future Ted.com. Rackham. Loeb Clas H. by ed. Edited . Rev. 2016. The CSS Blog -affect-the-future-of-humanity> inevitable-transhumanism-how-emerging-strategic-technologies-will Accessed 13 September 2016. the Unexpected.” “Avoid developers.google.com/glass/design/principles#avoid_the_unexpected> 2009. and Hugh Thompson. “Brain Interrupted.” Bob, Sullivan, 2013. Accessed 13 September 2016. Ulterior Motives. You.” Distraction Can Disrupt “How Art Markman. PsychologyToday.com. com/blog/ulterior-motives/201403/how-distraction-can-disrupt-you> and Distracted Driving: and Amanda Lenhart. “Teens Madden, Mary, of and Other Uses Talking Texting, 1934. Press, University MA: Harvard Cambridge, sical Library. CommonSense. Addiction, Concern, and Finding Balance.” “Technology com. org/research/technology-addiction-concern-controversy-and-finding -balance> Nicomachean Ethics Nicomachean Aristotle. - Well for Computing: Technology Positive Rafael A., and Dorian Peters. Calvo, being and Human Potential Glimpse of “A Gribetz, Meron. Reduces Frequently Email Less “Checking Konstadin. Kushlev, ScienceDirect.com. Computers in Human Behavior. Stress.” Headset.” Reality Augmented 7 5 6 4 3 2 Strategy #1: Grounded Stay Strategy 1 1 What Will Happiness Look Like? Look Happiness Will What 9 8 7 196 Notes 9 8 20 19 18 17 16 15 14 13 12 11 10 - Reports/2012/Best-Worst-Mobile.aspx> Research Center. 30 November 2012. Page. Helen.“Focus—UseKain, ItorLoseIt.”MyAuthenticImpactHome com/2012/09/25/opinion/granderson-technology-phones/> ber?” CNNOpinionHomePage 2012. HomePage.Money 15June 2016. Home Page. 22July 2016. Monohm HomePage. 2015. Runcible. Accessed15September ence.” 29May 2013. MobileCommunication Technology Influences survey-81- USEmployees Work CheckTheir of- ora fSocialandPersonal Rela Journal of MobileConnectivity.” Pew u- s-employees Your Very OwnToday.” Indiegogo Indiegogo - check-their - -

- - Notes 197 - - 1 32, no. to Wearables Journal ofJournal Person Journal of Journal 103 Affairs.” Issues Social 2 (2000): 123–56. doi:10.1086/314317. 27, no. Calibration: “Knowledge Hutchinson. Wesley and J. W., Alba, Joseph of Journal Think Know.” They They Consumers and What Know What Consumer Research of Shipments Worldwide “IDC Forecasts Release. Press Page. Home Hermes. “Illusory Shutterstock Contours.” Furian, Peter 2016. < http://www.shutterstock.com/ Accessed 7 November pic-456101923.html> 2016. Accessed 8 November Page. KidsWifi Home Flow: The Psychology of Mihaly. Csikszentmihalyi, New Experience. Optimal 1990. Harper & Row, York: Ibid. Medium Home Page. Not Linear Processes.” Are “We Gibson, Tom. 16. Growth.” Smartwatch Strong Surpass by 200 Million in 2019, Driven 17 December 2015. Pew Smith. “Digital Differences.” Kathryn, and Aaron Zickuhr, 13 April 2012. Accessed 15 April 2016. Dunn. “Checking Email Less and Elizabeth W. Kostadin, Kushlev, Science Direct Computers in Human Behavior. Stress.” Reduces Frequently 2015. before “Breakups and Letitia Anne Peplau. Zick Rubin, T., Hill, Charles Marriage: The End of (1976): 147–68. doi:10.1111/j.1540-4560.1976.tb02485.x. and Evaluation.” Motivation in Cognition “Automaticity John. Bargh, A. Simpson. “Predicting and Jeffry Ellen Berscheid, Mark, Attridge, One.” versus Both Partners Stability from Relationship Us about Happi- Teach Can’t Technology Adam. “What Piore, . 17 September 2015. (1995): 254–68. doi:10.1037/0022-351 2 ality and Social Psychology 69, no. 4.69.2.254. 2 3 Strategy #2: Know Thyself Know #2: Strategy 1 30 31 28 29 27 26 25 24 23 22 21 198 Notes 5 4 18 17 16 15 14 13 12 11 10 9 8 7 6 les-mckeown/secret-to-success-this-is-it.html> Company.” Inc.com HomePage 22October2013. “Enjoy Work Spire Again.” HomePage. Accessed 15May 2015. Failure Personal HomePage. andLessonsLearned.” 14Septem Informatics inPersonalLi, Ian.“Disasters Unpublished The Storiesof Informatics: Cloud%20at%20Work.pdf> 2014. Technology Page 2015. Home Page. 19November 2014. Future orLonley Self-Awareness?” Few Years From Now: DoesChrisDancyRepresent OurEnlightened Kelly, SamanthaMurphy. MostConnectedManIsYou, “The Just a pewinternet.org/Reports/2013/Tracking-for-Health.aspx> & Tech. Pew Research CenterHomePage . 28January 2013. “Lifelogging.” LifestreamBlog HomePage. Accessed17May 2016. About“AboutPage. Accessed8May theQuantifiedSelf.” QuantifiedSelf aspx> theGlobalWorkplace.” GallupHomePage. 2014. The Tipping Point: How Little Things Can Make aBig CanMake TippingPoint: LittleThings How The Mashable HomePage. 21August 2014. 3t nulMeigo 139th AnnualMeetingof New YorkNew Wearable aButter -

- Notes 199 -

- the 2012 ACM MIT Technology MIT Technology 2015. . 28 January Home Page Jawbone IEEE Consumer Electronics Magazine IEEE Consumer Electronics , 4 Humanity.” , 2015. doi:10.1145/2677199.2683590. 2016. Accessed 5 March Meta Home Page. 2015. Photo Reality, 3D Aug* Computing, et al. “Wearable Mann, Steve, - Technol Advancing Reality: “Phenomenal Augmented Mann, Steve. of ogy the Future for 2014. Mul- for Sensor Arrays et al. “Fully Integrated Wearable Wei, Gao, 7587 (2016): no. 529, Nature Analysis.” In Situ Perspiration tiplexed 509–14. doi:10.1038/nature16521. ‘Perspectives’ and ‘Chirplets’:Time–Frequency “Wavelets Mann, Steve. Vision Strategies Advances in Machine and Applicationswith Applications.” (1992), 99–128. doi:10.1142/9789814355841_0006. Proceedings and Veillance.” Sensing, Gesture graphic/Videographic of and Embodied Embedded, Ninth International the on Tangible, Conference ’14 Interaction—TEI (2015): 92-97. doi:10.1109/mce.2015.2463312. App and to Smartphone Technology Develop “Researchers Gomez, Jess. Intermountain Gland Diseases.” Adrenal Diagnose and Monitor Health Home Page. Technologies Wearable Sweat.” Make You Will “We My. Nguyen, 2016. Page. MIT Media Lab Home “NailO: Fingernails Input Surface.” as an 2015. Accessed 15 May Be a a Smartphone May Controls That “This Tattoo Matt. McFarland, Glimpse of cnn.com/2016/08/15/technology/mit-tattoo/> and Persuasion.” “Technology Byrnes, Nanette. Side.” Your by Smart Coach “A Stanford Persuasive Tech Tech Persuasive Stanford Technology.” “Thoughts on Persuasive BJ. Fogg, 2010. 2015. 1 2 Strategy #3: Train Your Brain Your Train #3: Strategy 30 29 28 27 26 25 24 23 21 22 20 19 200 Notes 4 3 17 16 15 14 13 12 11 10 9 8 7 6 5 ence onUbiquitousComputing national Conference onUbiquitousComputing(Ubicomp) Inter ———. “MoodMeter:CountingSmilesintheWild.” Proceedings of -happier-heres-how-it-works-2015-10> businessinsider.com/i-tried-a-startup-thats-supposed-to-make-me-86 Happier..”BusinessInsider.Users 20October 2016. Week. 2015. Lumo LiftHomePage. Accessed15March 2015. labs.com> Plasticity LabsHomePage. Accessed10October2016. :oso/9780198567523.003.0008. reasoning-training-increases-brain-connectivity-associated-with-high March 2013. January 2011.

Notes 201

to Wearables 6 August 3, no. Contact on Physical Psychology Today Psychology Today Clutter.” of Duration W. W. ed. New York: . Cyrus Hoy, the Effet of Hamlet The How of Happiness: to Getting A Scientific Approach 22 September 2015. William. Shakespeare, Moore’s for Down “The Chips Are M. Mitchell. Waldrop, 2016. of Shipments Worldwide “IDC Forecasts Release. Press US News and World Report. US News Laura. “Snakes on the ’Glades.” and World Bradley, 2014. Growth.” Smartwatch Strong Surpass by 200 Million in 2019, Driven 17 December 2015. “The Science of “The Emotional Contagion and Its Ripple Effect: Sigal G. Barsade, 47.4 (2002): Science Quarterly, Administrative Behavior.” Influence on Group 644–75. .happify.com/hd/the-science-behind-gratitude> Happier.” Make You Thanks’ Will ‘Saying Fernandez.“How Alvaro Post. Huffington alvaro-fernandez/how-saying-thanks-will-ma_b_76344.html?> Kashdan. Lightness B. “The Unbearable and Todd F., Michael Steger, of Psychologydoi:10.1080/17439760.2013.7 2 (2013): 103–15. Positive no. 8, 71208. 2015. the Life You Want. You the Life Can It Derrick. (and How “The Behind Gratitude Science Carpenter, Life).” Change Your A. Robert Emmons, Sonja. Lyubomirsky, 2008. Houghton Mifflin, New York: of the Valuation 2008, 476–82. Norton, 1996. 6 5 4 3 2 Strategy #4: Create a Habitat for Happiness for a Habitat Create #4: Strategy 1 24 23 22 20 21 19 18 202 Notes 8 7 21 20 19 18 17 16 15 14 13 12 11 10 9 living-with-less-a-lot-less.html?pagewanted=2&_r=0&hp> 2013. Minimalist HomePage. 11June 2010. HomePageIt).” Crew . 24January 2014. today.com/health/how-feng-shui-your-digital-life-20-minutes-or-less Minutes orLess.” Today.com HomePage. 4November 2015. Ship’N’Shred HomePage. Accessed8November 2016. ber 2006. HomePage.fer App 26June 2012. 2011.

Notes 203

2015. . 1 May 51 the Future 2011. 27 January Civic Hall 2270–76. 9 (2004): 24, no. Still Matters.” the Show Why the Jetsons: Journal ofJournal Neuroscience 2016. < http://techcrunch.com/2016/06/13/ 13 June Disease Mechanism.” doi:10.1523/jneurosci.1658-03.2004. -much-more> Ibid. 2013. Balance (and to Work-Life Scientific Approach “Google’s Bock, Laszlo. Harvard More).” Much Business Review 2014. The- Happy.” Make You Won’t Perks Job Sidd. “Fancy Finch, 14 September 2015. -2016-game-developers-conference/> TechCrunch. ter.” Is ‘Civic’?” “But What McCann, Laurenellen. Kiddie New Office Is a Happy “Google London’s Suzanne. Labarre, Time!” FastCoDesign. Fingerpaintin’ Funhouse: It’s to Experience Star New Ways New Mobile Games, Previews “Disney Disney Com- The Conference.” Walt 2016 Game Developer’s at Wars 2016. of Vision “The Jetsons’ Jennifer. Dudley-Nicholson, News. 23 September 2013. of “50 Years Matt. Novak, Think.” “Closer Than We Rosenbaum. Jared and Rachel, Mackow, 2011. Smithsonian MagazineSmithsonian 19 September. 32 33 31 30 29 27 28 26 25 24 23 22 204 Notes 35 34 47 46 45 44 43 42 41 40 39 38 37 36 no. 6(2014):479–88.doi:10.1027/1864-9335/a000216. Mere Presence of Bill,AlysonFaires,Thornton, MaijaRobbins, andEricRollins. “The -as-a-living-organism> Maki andAssociates:Architects andPlanningHomePage. Accessed16August /2015-the-edge-the-worlds-greenest-building/> Page. 2015. HomePage. 2FebruaryThisIsStory 2016. Health, HappinessandProductivity.” ScienceDaily. 2010. 8September University of happiness/healthy-companies-google> Damn Happy?” Breene, Sophia,andShanaLebowitz. “Why Are Employees Google So articles/2013-07-08/five-broadway-lessons-for-fixing-office-life> HomePage.Bloomberg 8July 2013. < http://www.bco.org.uk/Research/Publications/What_Workers_ “What Workers Want.” Report. google-didnt-get-wrong-deeper-look-recent-wapo-piece-open-offices> Magazine. 7January 2015. ety, TIAS. Q22013.

- - Notes 205

Ninth - 57 (2016): 160–67. and ‘Conventional’ on Regaining Breaks Unplug without You Helps EducationWorld Home Home EducationWorld the Future.” 2015. App New Offtime Called “A Sarah. Perez, Connect with Me Now? “Can You Weinstein. A. K., and N. Przybylski, of the Presence How ships 6 (2014): 479–88. doi:10.1027/1864-9335/a000216. no. Annual International of Conference the Psychology Unit of Research Athens Institute Education and Research for /academics/ahss/undergraduate-programs/psych/faculty/assets-gail -matthews/researchsummary2.pdf> a Smart a Child to Get for the Right Age Chen, Brian X. “What’s Accessed 5 September 2016. Home Page. BreakFree 2016. 8 November Accessed Page. KidsWifi Home Does to Kids’ Time Really “This Screen Liraz. Margalit, Is What PsychologyToday Brains.” psychologytoday.com/blog/behind-online-behavior/201604/ what-screen-time-really-does-kids-brains> Maeve Cortesi, Urs Lenhart, Sandra Amanda Gasser, Mary, Madden, Social Media and “Teens, Beaton. and Meredith Duggan, Smith, Aaron Report. Privacy.” of “The School Sharon. Cromwell, Page. sthash.mplXzgO7.nD6SuHa9.dpuf> internet.org/2013/05/21/teens-social-media-and-privacy/> 59 58 57 56 54 55 53 51 52 50 49 48 206 Notes 2 1 Strategy #5:Innovate Consciously 15 14 13 12 11 10 9 8 7 6 5 4 3 betterblock.org> The BetterBlockFoundation The Page.Home BostonHomePage. Updated 14October2016. “CityScore.” Cityof boston-cityscore-dashboard> Page. toTrackData Platform Progress onServices.” WBUR Home News Enwemeka, Zeninjor. “What’s Boston’s Score Today? CityLaunches new-dallas-innovation-alliance-initiatives-highlighted-by-white-house> 2016. tember 2016. Accessed 1August 2016. HomePage. 1JuneDigital Disruption.”Disrupt 2015. Climate CoLabHomePage. Accessed1November 2015. Kickstarter AboutPage. Accessed1November 2015. 2013. Books. 25February 2016.

- Notes 207

Corporate Responsibility 23: 41 (2014): 41–47. DOI: 2016. Sacrifices to Make Personal Consumers “Global Willing Whitney. Dailey, 27 May Cone Communications. Issues.” Social Environmental to Address 2015. Loop Feedback a Positive Motion: Evidence for in a Circular ness Runs of Journal Spending and Happiness.” Prosocial between Happiness Studies 13 (24 April 2011): 347–55. “Conscious Consumerism.” The Newa for Center Home Page. Dream American 2016. 10 October 2016. < http://www. Accessed Page. Home Water Wine To winetowater.org/> Drinkable.” Water to Make Filthy “How Michael. Pritchard, 2009. Printing a 3-D “Nansemond-Suffolk Student Takes Mike. Connors, Virginian Pilot to Help Children.” Makes Prosthetics Class on a Lark, 2016. road.org/> 27 28 26 25 24 23 22 21 20 19 17 18 16 208 Notes 30 29 3 2 1 Glossary 37 36 35 34 33 32 31 .0056934. digitalhumanitarians.com> Digital HumanitariansHomePage. Accessed24October2016. Page. Accessed 24October2016. yes-weve-got-crime/?utm_content=28117268&utm_medium=so ers HomePage. 2016. Times Online. 27March 2013. nytimes.com/2014/03/16/opinion/sunday/the-science-of-paying-it Forward.’” York New The TimesOnline. 14March 2014. lution.” DellHomePage. 30June 2015. B Corporations HomePage. 2016. 6acee5a803dc962e9f093d17ce1f8f0f2d9823c9639274e2e7a3e2220d J. Zak.“OxytocinIncreases 8,no. 2(2013).doi:10.1371/journal.pone CivicTechnology.” 20April the Influence of Linda StoneHome 111, no. 24(2014): ‘Paying It Public Service The New York New The Urban - -

- Notes 209

. New Sleep from Life, > Handbook of Child Psychology (2007). http://mindsetonline.com/whatisit/about/> https://www.psychologytoday.com/blog/ < http://blogs.gartner.com/brian_burke/2014/04/04/ Happiness: The Broadcasting Science ofGielan, Michelle. Igniting and Sustaining 2015. Books, TX: BenBella Change. Dallas, Positive of Facet Every Tracking Thyself: “Know Gary. Wolf, Binocular Vision and Stereopsis Rogers. and Brian J. Ian P., Howard, www.smashingmagazine.com/2014/03/design-principles -visual-perception-and-the-principles-of-gestalt/ Accessed 24 October 2016. | Britannica.com.” Accessed | Economics “Diminishing Returns 24 October 2016. L. Spinrad. and Tracy A. Fabes, Richard Nancy, Eisenberg, Development.” “Prosocial 1995. Press, University Oxford York: and the Principles Perception Principles: Visual “Design Steven. Bradley, of Nature Law.” Moore’s for Down “The Chips Are M. Mitchell. Waldrop, doi:10.1038/530144a. 7589 (2016): 144–47. 530, no. doi:10.1002/9780470147658.chpsy0311. gartner-redefines-gamification/> 24 Accessed Page. Is Mindset.” Mindset Online Home “What Carol. Dweck, October 2016. The Shawn. Happiness Advantage: The SevenAchor, Principles of Positive Broadway . New York: Psychology That Fuel Success and Performance Work at 2010. Books, evolutionary-psychiatry/201105/dopamine-primer> 2016. 24 April Gamification.” 2014. Brian. “Gartner Redefines Burke, < Gartner Blog. Home Page. Psychology Today Primer.” “Dopamine Emily. Deans, 2011. < 13 May online.com/whatisit/about/> 16 17 15 14 13 11 12 10 8 9 6 7 5 4

INDEX

A Donate a Photo, 94 AARP, 143 Ecohabitude, 170 accepters, 41–43 Facebook groups, 168 accountability, 51 Feedie, 93 Achor, Shawn, 50–51 GiveGab, 93 Addapp (app), 65 GiveMob, 94 211 addictive behaviors, 67 GoodGuide, 170 adolescents, 10–11. See also children; teens Gratitude 365, 89 adventure, choosing your, 12–14, 39–43 Gratitude Journal, 89 AffdexMe (app), 137–138 Happier, 89 Age, The, 135 Headspace, 88 AI (Artificial Intelligence), 16 Home, 122 Alioscopy, 47 Humans of New York, 95 Alone Together (Turkle), 44–45 Impossible, 94 Al-Rodhan, Nayef, 17 Insight Timer, 88 altruism, 91–92 Instant, 146 Amazon, 66 Instead, 93 America Online (AOL), 142 Koto Air, 60 Amish, depression rates of, 1 Live Intentionally, 90 anticipation, 87 MapMyRun, 56 anxiety. see mental health disorders Mindfulness Training App, 88 Apple, 122, 138, 156 MoodMeter, 70 apps Moment, 146 Addapp, 65 Moodies, 95 AffdexMe, 137–138 Neighbor.ly, 168 BeHppy, 92 Nest, 60 Break Free, 147 NextDoor, 168 Buycott, 170 Nobly, 172 Campfire, 46–47, 95 Norm-Social Philanthropy, 93 Change.org, 168 Offtime, 148 Charity Miles, 93 One Today, 93 Deedtags, 92 Pay It Forward, 92 212 Index awareness Avatar, 15,157 auto-responders, 129 automation, 118 authenticity, 37,38 Authentic Impact,37 athletic potential,maximization of, 68–69 Atala, Dr. Anthony, 153 assertiveness, 12 aspire skillset,90–91 artificial lights, and,10 sleep artificial intelligence, 19,34,156 Ariely, Dan,55 brain boundaries, 48–50, 139–143 Bock, Laszlo, 125–127 Business,Bloomberg 133 biometric feedback,137 biomarkers, 69 Better BlockInitiative, 163 Best Buy, 114 Ben-Kiki, Tomer, 86 beliefs, limiting, 54–57 BeHppy (app),92 behavior Before Happiness Baylor University, 3 Baumeister, Roy, 66 Barcelona, 162–163 Rashanah,174 Baldwin, balance, 2,4–5,157–159 B technological, 40,63 brain trainingand,84–85 148 Unplugged, Spare, 93 SoulPancake, 95 Snapchat Spectacles, 60 SeeClickFix, 168 Ripil, 92,172 Remindfulness, 88 PublicStuff, 168 Peer.by, 168 of contours illusory consolidation timeof, 49 attachment and,106–107 prosocial, 171–173 positive, 175–176 optimism and,57 key that factors drive, 17 change and,57 (Achor), 50–51 the, 54–57 Buycott (app),170 Butterfly Effect,59 Business Inside, 40 Burton, LeVar, 138 Bryant, Fred, 87 Brown, Brené, 15,37 Brock, Kelci Hart,145,159 Break Free (app),147 Brast-McKie, Ben,40 clutter, 109,110–111,113–117 We (Radebaugh),121 Closer Than Think Climate CoLab, 160 CleanSweeper, 117 Civic Tech, 160 civic innovators, 166–168 CityScore Dashboard, 163 CitizInvestor.com, 168 Cigna, 134 Chronos, 44 chronic disease, 72 children, 142–143,146.Seealso Charity Miles(app),93 Chanson, Alex, 126 Change.org (app),168 change, 160–164 catalysts, 171 Carter, Jimmy, 124 Carter, Dr. James, 12 Carter, Dr. Christine, 96,150–151 tunnelsyndrome,carpal 11 Care2.com, 168 Carbonite, 116 Campfire (app),46–47,95 Camp Grounded, 143–144 Calvo, Rafael,18,155 Duty, 16 Call of C untrained, 77–79 training your, 75–99,81–84,181 mirror neurons, 98 tech tantrumsand,6 smartphones and,41 and,10–11 sleep privacy andsafetyof, 49–50 mindset in,80–81 communication and,45 brain trainingfor, 86 teens positive, 61,96–97 creating animpetusfor, 160–164 behavior and,57 adolescents; Index 213 135 Australia, 12 man illustration, 15 157 missing out (FOMO), 145, 148 168, 173–175 time and, 49 brain consolidation and, 10–12 depression and, 10–12 disorientation 29–31 epidemic of, and, 28–29 focus 26–35 of, navigation 20 in the face of, grounded staying F 37, 66, 111, 123, 125, 138, 142, Facebook, 45 FaceTime, 21 facial analysis, 123 family, fear of (app), 93 Feedie 143 Levi, Felix, E 78–79 Easwaran, Eknath, Ecohabitude (app), 170 Department of Education 69 Joel, Dr. Ehrenkranz, email, 26, 30, 46, 49, 111, 113, 117–118 41–43 embracers, 89 Bob, Emmons, emotional health, 72, 85–86 skillset, 94–95 empathize 167 e-NABLE, intention and, 37 energy, Equilibrium, C., 75 M. Escher, 114–115 e-Stewards.org, 3–4 potential, strategy for, evoked of evolution Ex Machina, 71 glasses, Eye+Tap 164–165 humanitarianism, digital 31, 109, 165 13, digital overload, Rana, 35 DiOrio, 10 disconnection, 121 Disneyland, 10–12 9, disorientation, sleep 10 and, disruptions, distraction (app), 94 a Photo Donate 138 Foundation, Batten Dorothy 42 Seuss, Dr. Drapesa, Kristen, 170 116, 117, 125 Dropbox, 80, 85 Carol, Dweck,

mental health disorders see also 66 or tired), lonely, angry, (hungry, HALT 58–64 micro-, Amish and, 1 distraction and, 10–12 giving and, 91–92 internet usage and, 45 154 of, rates brain, training your brain, training 14–15 immediate, 45 improving, 21 prosthetics, 128 unplugging from, 116–117 decluttering, Deedtags (app), 92 134 Deloitte, depression. health See physical diabetes. Ed, 94 Diener, 50, 139–141 digital citizenship, 168–169 digital footprints, 105–107 digital hoarders, 47 3D glasses, 61 Leonardo, da Vinci, District, 163 Dallas Innovation 61 Chris, Dancy, 62 analytics, data 43 brokers, data 94 Richard, Davidson, 54–57 decisions, D See also 21, 85–86. brain-training, cognitive 37 dissonance, cognitive 120 Cold War, 159 conscious, collaboration, 159–160 knowledge, collective 133 spaces, collisionable 26 Common Sense Media, communication 123–124 community, compassion, 91–92 computers 131 of, connection, culture 77–79 cascade of, consequences, 49 time, consolidation 168 consumerism, conscious, 138 corporate training, 69 cortisol levels, 162 crime, 170–171 Crowdrise, 159–160 crowdsourcing, 12 Amy, Cuddy, 214 Index Fusion Academy, 135–136 French Worldwide Innovation 2030 Frederickson, Barbara,81 Franklin, Benjamin,61 Fogg, BJ, 66 focus, 28–29,48,66 Fitbit (wearable), 64–65 Finch, Sidd,126 142 Fibernetics, Ferriss, Tim,61 Felton, Nicholas, 61 Gribetz, Meron, 18,71 andHam Green Eggs Greater GoodScienceCenter, 96 Graydon, Danny, 120–121 Graubard, Vivian, 161–162 Gratitude Journal (app),89 Gratitude 365(app),89 gratitude, 88–89,123 Grant, Adam,172–173 GOT Syndrome, 106–107 Gordon-Levitt, Joseph, 158 Maps,Google 160 Glass,Google 76 Google, 16,124–127,138 3,37,39,57,62,80,85,98,131 GoodThink, GoodGuide (app),170 good fortune, 91–92 Gomes, Jean, 48–49 Goldie Hawn Foundation, 138 Golden Ageof goals, 50–51,90–91 Gmail, 175 glycemic control. Seephysical health Global DigitalCitizen Foundation, 136 glasses, 18 Malcolm,59 Gladwell, GiveMob (app),94 GiveGab (app),93 give skillset,91–94 andTakeGive (Grant),172–173 Gilman, Michelle Rose, 135–136 (Brown), 37 Imperfection, The Gifts of Gielan, Michelle, 174–175 Gibson, Tom, 49 gestalt psychology, 112 Geremia, Lauren, 125,133 genetic manipulation, 16–17 Gamble, Amanda,10 G competition, 47 Futurism,120 (Seuss),42 grounding, 37 grounded, staying, 25–52,36–38,180–181 hopefulness, 90–91 Home (app),122 home, 121–123 Hill, Graham,113 Herr, Hugh, 17 Javier,Hernandez, 76–77 Hendley, Doc,166 hedonic treadmill, 126 heart, 73–74 Healthcare.gov, 161–162 health. Headspace (app),88 headphones, 129 HDR imaging, 71 Haslam, Alex, 134 BusinessReview, 125–127 Harvard Harris, Tristan, 175–176 happy people, strategies of, 20–21 happy hour, 131 happiness cliff,32–34 96,131,148,154 Advantage, The, Happiness happiness Happify, 21,85–86, 87–88 Happier (app),89 Hansraj, Dr. Kenneth, 11–12 Hampton, Keith, 46 Halo Wearables, 69 habits, 58,109 Habitat for Humanity, 123–124 habitat for happiness, 21,181–182 habit development, 66 Habit Design,66 H1 wearable, 69 H physical health upward spiralof, 81 thoughts and,86 perceptions of hacks for, 48–50,96–97,114–115,116– habitat for, 101–151,181–182 genetics and,86 environment and,119–120 definition of, 19 creating ahabitat for, 21 circumstances and,86,119–120 behavior and,57 actions and,86 170–171 117, 118,128–132,133–135,146–149, See emotionalhealth;mental theworld and,119–120 Index 215 16 Prägnanz, 112 32, 147 Diminishing Returns, of Law 13 lawsuits, 97–98 leadership, learned 15 helplessness, 135–139 learning habitats, 62 Victor, Lee, 85–86 Ofer, Leidner, Life360, 44 61 lifehacking, 60–63 lifelogging, 76 Lifelong Kindergarten, 167–168 bottle, Lifesaver L of Law Kahneman, Daniel, 110 Kain, Helen, 37 62 Steven, Keating, Dylan, 44 Keil, 69 ECHO, Kenzen 160, 170–171 Kickstarter, 50, 142 KidsWifi, 66 Kim, Michael, 158 Jade, Kindar-Martin, 170–171 Kiva, 111, 115 Marie, Kondo, Method, 111 KonMari Air (app), 60 Koto E., 45 Kraut, Robert 44 Charlie, Kubal, 16 Ray, Kurzweil, J 66 wearable, Jawbone The, 120–121, 142, 154 Jetsons, 113, 145 Steve, Jobs, 61 journaling, Elizabeth, 167 Joyner, K 69 Intermountain Center, Medical internet 142 offenders, 40 phones and, interruptions, 170–171 investments, 139–140 fences, invisible 142 IP addresses, 139–141 iPads, 43 iPassword.com, Man, Iron 17 (Al-Rodhan), (app), 95 New York health See physical 21, 153–176, 182 conscious, spaces and, 134 91–92 energy and, 37 with, 35–52 ourselves grounding learning technology and, 36 to control and, 85 new behaviors 39–44 setting your, with, 25–52 grounded staying time trackers and, 44 I iCloud, 117 identity theft, 13 illusory 54–55 contours, 57 illusory knowledge, 21, 137 iMotion Labs, (app), 94 Impossible 62 continuous, improvement, 146 impulse control, 49 inattention, Inc.com, 59 170–171 Indiegogo, Transhumanism? Inevitable 65–68 information activation, 47–48 information awareness, 49 limiting, information feeds, 43 information leaks, innovation Insight Timer (app), 88 insomnia. Instagram, 123 Instant (app), 146–147 Instead (app), 93 on Unlimited Love, Research Institute for Intel, 104 intention, 149 4 intentional thinking, understanding others’, 43–44 intentions, 61 The (Ferriss), Workweek, 4-Hour How of The Happiness, (Lyubomirsky), 119 How 35 (DiOrio), to Be Present 73 human mind, 60 human nature, 16 Carrier Load (HULC), Human Universal 165 Humanity Road, Humans of 119–120 disease research, Huntington’s Hurricane 164–165 Katrina, 158 Aldous, Huxley, 137 Hylen, Dane, 49 hyperactivity, 216 Index Lyubomirsky, Sonja,91,119 Lumosity, 125 LumoLift (wearable), 84–85 Lopez, Jennifer, 143 loneliness, 45 Lockheed Martin,16 Live Intentionally(app),90 Live Happy 90 (magazine), limits, 143,147–148,181–182 limiting beliefs, 54–57 life/work balance. Seework/life balance lifespan, 17–18 MIT Tech Review, 1 MIT MoodMeter, 76–77 MIT MediaLab, 21,76,135 MIT Initiative of mirror neurons, 98 Minority Report, 138 MindUP curriculum, Success of Psychology New Mindset: The mindset, 79–81,87–95 mindprints, 68 MindMesh, 71 Mindfulness Training (app),88 App mindfulness, 79–80,87 mind augmentation, 18–19 Millennium Falcon ride, 121 microdecisions, 58–64,74 metacognition, 79–80 Meta glasses, 71 Meta, 18 mental healthdisorders, 11,72 melatonin, 10–11 Meditation meditation, 130 medical rehabilitation, 138 McKeon, Les, 58–59 McCarthy, Jenny, 143 Mayo Clinic,49–50 15,157 Matrix, The, Massella, Luke, 153 marketing, 67,138 MapMyRun (app),56 Mann, Steve, 70–71 Today,Management 132 Maki, Fumihiko, 135 TidyingUp, (Kondo), 111 The of Magic Mad Max, M 44–45 80 (Easwaran),78–79 157 16 Technology andtheSelf, (Dweck), Muse Headband(wearable), 88 murphy’s law, 15 multitasking, 35–36 MRIs, 53–54,62–63 Moss, Jen, 81–84 mortality, 91–92 Moore’s Law, 104 Moore, Gordon, 104 Moodies (app),95 Mood Meterwearable, 70 Monsanto Houseof money, spendingmore, 67 Moment (app),146–147 MoodMeter (app),70 MIT Wearable ComputingProject, 70–71 notifications, 48–49,117–118 PhilanthropyNorm-Social (app),93 nootropics, 16–17 Nooglers, 125–126 Nobly (app),172 NextDoor, 165,168 the,news, transforming 173–175 neurotransmitters, 49 neural plasticity, 79 Nest (app),60 Neighbor.ly (app),168 Negative 86 Knockout(game), Neff, Kristin,94 National Foundation, Sleep 49–50 NASA, 120 nanotechnology, 67–68 nanomedicine, 16–17 nanobots, 16 N ownership, taking, 57 organization, 110–112,113 organ development, 153 optimism, 57,79–81,88,90–91 Oprah, OpenStreetMap, 165 One Today (app),93 Offtime (app),148 office layout, 133 OEX Inc.,46–47 Oculus goggles, 47–48,122,134 obesity, adolescentpopulation and,10 Obama, Barack,161–162,176 O 124 theFuture, 121–122 Index 217 privacy (Carter), 150–151 39 The,” People, Happy S 49–50 safeguards, 143 the Children, Save skillset, 87–88 savor system, 36, 135–139 school 48–49 Tony, Schwartz, See turtles sea turtles. people-finding and, 43 engines, search 135 Primary School, Seashore of “Secrets 161. See also security, SeeClickFix (app), 168 Q 180 53–74, 60, Quantified Self, R 63 Rackspace, 121 Radebaugh, Arthur, Raising Happiness 138 Reading Rainbow, 111, 118 Rule, “Really?!” 124 Jonathan, Reckford, 156 Joanne, Reinhard, 45–46 online, relationships, (app), 88 Remindfulness 87 reminiscing, 136 learning, remote 41–43 resisters, 150 resolutions, doorbell, 122–123 Ring Video Ripil (app), 92, 172 163 Jason, Roberts, 16 Robocop, 15–18 robohappiness, 133 David, Rockwell, 107–108 cleaner, vacuum Roomba 109 routine, K., 143 J. Rowling, 142 Mounted Police, Canadian Royal 70 program, RULER 16 Aura, Project 171–173 behaviors, prosocial 17, 167 limbs, prosthetic 60 Protagoras, 45, 49 well-being, psychological (app), 168 PublicStuff 90–91 of, sense purpose, 67 (Fogg), 36 being, 141–142 and, 41 children not to get a smart-, 41 choosing 129, 148 hiding your, interruptions and, 40 48–49 notifications, and, 34–35 productivity 49 of, levels lowered 68–69 of, maximization phones and, 34–35, 129 49–50 and safety, privacy 26–27 addiction and, tech Think and Do What We P 158 Philippe, Petit, Internet & American Life Project, Pew phones health, 5, 11–12, 69, 72, 138 physical 129 plants, 81–84, 91 Plasticity Labs, 175–176 behaviors, positive 155–156 Lab, Computing Positive 169–170 feedback loop, positive Stephen, 91–92 Post, 12 posture, 91 Labs, Potentia 58–59 Success, Predictable 55 decision making, irrational predictably lack of present, 38, 47–48 priorities, 166–167 Michael, Pritchard, 43 privacy, 58 procrastination, 170 sourcing, product productivity 31–32 paradox, productivity 64 assessing, progress, 43 1Password.com, 43 passwords, 4 patents, (app), 92 It Forward Pay (app), 168 Peer.by 127 Lab, Innovation People 43 peoplefinder.com, 43 people-finding, Erik, 11 Pepper, Science Museum, 67 Perot 41–43 personas, 66–67 technology, persuasive Change to Using Computers Technology: Persuasive 125 Larry, Page, 135 Dimitris, Papanikolaou, 144, 146 142–143, parents, 218 Index success substance abuse. seementalhealthdisorders structure, 109 stress strategic unplugging, 145–149 Stix, John, 142 stereotypes, 26 stereopsis, 47 Steppe, Peter, 46–47 Stanford Persuasive Technology Lab, 66 Standby Task Force, 165 spokeo.com, 43 Spire Stone(wearable), 65–66 Spare (app),93 spam, 113 SoulPancake (app),95 Solow, Robert, 25 Sociometric Solutions, 132 society, productivity and,36 social support,45 social responsibility, 169–170 social media,145,171.Seealso Snapchat Spectacles(app),60 smartphones. Seephones sleep Skype, 45,154 Siri, 73 Shutterfly, 112,116 Ship’N’Shred, 115 Serenity 86 Scene(game), Seligman, Martin,94 self- decreasing levels of, 49,91 cortisol levels and,69 clutter and,109 relationships and,46 privacy settingsand,43 media outlets tracking, 65 feedsand,49–50 limiting information disruption of, 10 children and,10–11 artificial lightingand,10 adolescents and,10–11 study, 60–63 knowledge, 53 ideal, 37 esteem, 90–91 criticism, 94 control, 66 confidence, 88 compassion, 94 awareness, 47–48,60–63 specificsocial (Carter),150–151 Sweet Spot,The 15 superstition, superhumans, 15–18 Super SoulSunday, 39 Sun Sentinel,9 thinking, intentional. Gratitude Can Scienceof theNew How Thankful: thank skillset,88–89 texting thumb, 11 text neck,11–12 Terminator, 15 The, teens, 26–27.Seealso TED Talks, 18,71,153,167 technology technical revolution, 68 Tech vs. tech tantrums, 6,146 tech addiction,26,144 Teach for America,173 Taxi Dogprogram, 138–139 Tapscott, Don,160 T turtles, disorientation of, 9 Turkle, Dr. Sherry, 44–45 tuning in,44–47 trust, 139–141. TreeHugger, 113 Translators withoutBorders, 165 transhumanism, 15–18 174–175 transformative journalism, time trackers, 44 thriving inthedigitalera,20–21 optimism and,90–91 microdecisions and,59 behavior and,57 Make YouMake Happier wearables, 64–65,66,68–71 uses for, 20 tuning in,44–47 transformative, 81–84 self-knowledge and,53–54 raising awareness about,40 productivity and,36 persuasive, 66–67 microdecisions and,60–74 intention and,36 friend orfoe, 102–104 communication and,45 classroom, 136 awareness and,68 Trafficking Project, 162 See also (Emmons),89 adolescents;children See intentionalthinking privacy Index 219 , 160 Management, 136 (Tapscott) 65–66 Stone, Spire Upright, 84–85 X 72, 136 XPRIZE Foundation, Y 136–137 Online, Yale of School Yale 160 Yelp, 84–85 yoga, Z out, 39, 44–47, 52, 180 zoning 96 Zorro, 96, 115–116 principle, Circle Zorro 155 Jacob, Weisberg, 138 Lane, Weiss, 133–134 91–92, well-being, 43 whitepages.com, Wikinomics 165 Wikipedia, 167–168 Allie, Wilburn, 125, 132 Clive, Wilkinson, Rainn, 95 Wilson, 166 to Water, Wine Oprah, 39 Winfrey, 176 WIRED magazine, 1–2 balance, work/life 124–135 workplace, 47, 122 Expo, World 126 “wow-effect,” 129 Amy, Wrzesniewski, 157 153–154 Medicine, & Gomes), 48–49 Fitbit, 64–65 104–105 of, growth LumoLift, 84–85 Muse Headband, 88 U W Ben, 132 Waber, Regenerative Institute for Forest Wake The, 158 Walk, Dead, The, 47 Walking Wall-E, The (Schwartz Working, Isn’t Working We’re Way 155 Hopelessly Are Hooked (Weisberg), We 148 weaknesses, wearables V 180 42, 51, 156, 170–171, values, 16 video games, 117 Vimeo, 134 19, 47–48, 122, virtual reality, vision, 149–151 (Moss), 81–84 Happiness at Work Unlocking Unplugged (app), 148 150 128, 145–149, unplugging, 118 Unroll.me, Uplift (game), 86 84–85 Upright (wearable), 161 US Digital Service, 4 Office, and Trade US Patent ACKNOWLEDGMENTS

his book is a visual mosaic of years of thoughts, ideas, mus- ings, and dreams shared by friends and family members in my life. TI am eternally grateful to everyone who so selflessly poured love and energy into this project with me. Words alone cannot convey my 220 gratitude, but they are at least a start. Bobo—Medofo, you are my rock, my maven, my muse, and my best friend. This book wouldn’t exist without you. Your ideas, encouragement, critiques, and edits have been invaluable. However, your unwav- ering belief in my potential and capabilities have meant more to me than anything else. When I started to lose my spark, you helped me find it again; when I lost my grounding, you brought me back to my third prong; and when I wanted to throw my laptop against the wall during the writing process, you gently reminded me to back it up first. Even though you were working on your own book, you selflessly stepped aside to make it possible for me to travel and write, all the while being “daddy of the year.” Through it all, your love for me has shone through and words cannot express the depth of my gratitude. Shawn—Thank you for pushing me off my bunk bed, physically and metaphorically. If you hadn’t, I might never have realized that I was a unicorn. GoodThink might never have existed, and this book would never have been born. Thank you from the bottom of my heart for your encouragement of me as a speaker and author, but more than anything for your love for me as sister and co-adventurer in life. Acknowledgments 221 - a at to to to so me my got the the put this you you you and and have liter from - work role for we contin- you, are - percep just polish brother,

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you Cathy Cathy and Greg All All my friends and followers The The Blankson family The Hammond family Stephanie Stephanie and Emily My My Bootcamp Girls a this to ever finish without you). out I and encouraging me. me, for praying listening to me, me, out for ’em coming! Keep and more. and over of life and that tions, to me. the world friendship means it all. Your on me through appeared Lake in so loved. run ABOUT THE AUTHOR

Amy Blankson has become one of the world’s leading experts on the 224 connection between positive psychology and technology. She is the only person to have been named a Point of Light by two presidents (President George H. W. Bush and President Bill Clinton) for creating a movement to activate positive culture change. A sought-after speaker and consultant, Amy has now worked with organizations like Google, NASA, the US Army, and the XPRIZE Foundation to help foster a sense of well-being in the Digital Era. Amy received her BA from Harvard and MBA from Yale School of Management. Most recently, she was a featured professor in Oprah’s Happiness course. Amy is the author of an award-winning children’s book, Ripple’s Effect, and is the mother of three girls who remind her on a daily basis why it is so important to create a happier future for all. ABOUT GOODTHINK

GoodThink is an applied-research consulting firm that works with organizations to create a more positive, productive workplace. 225 Seeking More Happiness? In Broadcasting Happiness, Michelle Gielan, former national CBS News anchor turned positive psychology researcher, shows how changing what you broadcast changes your power with jaw-dropping stories and incredible research.

Changing your broadcast can change your life, your success, and the lives of others around you. Broadcasting Happiness will show you how!

Broadcasting Happiness will help you:

• Inoculate your brain against stress and negativity by fact-checking challenges • Rewrite debilitating thought patterns and turn them into fuel for resilience and growth • Deal with negative people in a way that lessens their power • Create and sustain a positive culture at work by creating contagious optimism BROADCASTINGHAPPINESS.com