PsyNet
Effective Ways to Enhance Happiness (8):
Living in the Present
In her book, "The How of Happiness", Prof Sonja Lyubomirsky has described two strategies that promote living in the present, namely "Flow" and "Savouring".
"Flow"
Have you ever been so preoccupied with what you are doing, e.g. playing football, investigating a crime, or playing your guitar, that you seem to ignore time, fatigue and even yourself? If so, you have experienced a state called "Flow", a term invented by renowned psychologist, Prof Mihaly Csikszentmihalyi. It refers to a state when we are totally immersed in what we are doing. The activity that we are doing is challenging, stretching our skills and expertise, and giving us a sense of control. Prof Csikszentmihalyi argued that happy life is characterised by "Flow", which is inherently pleasurable and fulfilling.
Prof Lyubomirsky has suggested several recommendations to increase your "Flow" experiences in day-to-day life, including:
Control attention - To enter and maintain the state of "Flow", the secret is attention. Direct all your attention to the activity that you are doing instead of other distractions.
Learn what "Flows" - Many of us may not realise we are in the "Flow" experience. One of the first steps to increase our "Flow" experience is therefore to identify the time and activities during which you find yourself in "Flow", and then multiply them.
Savouring life's
joy
Most of us go through our days in a hurry. Our minds are often somewhere else rather than in the present moment. In fact, empirical researches show that the ability to savour the positive experiences is one of the most important ingredients of happiness.
Savouring is any thought or behaviour capable of intensifying and prolonging enjoyment. It has past, present and future components. Researches show that those who are good at savouring the past and reminiscing about the good old days are more able to buffer stress. Those skilful at savouring the present moment are less likely to experience depression, stress, guilt and shame. Those who are prone to savouring and anticipate future positive events are likely to be optimistic.
To foster savouring as a strategy for happiness, Prof Lyubomirsky suggested learning to relish ordinary experiences. Instead of dashing through mundane and everyday experiences, start appreciating and taking pleasure in them. Psychological Services Group has invited Director of Personnel and Training Ma Wai-luk to share his experience in this regard with readers.
Wonderful moment
of DPT
The philosophy of happiness of Mr Ma is 100 per cent "work hard, play hard". His secret is to live in the present, savouring every experience in daily life to the fullest. "Enjoy life, and see what life can offer you. We tend to think too much and too complicated. Pursuit of happiness is more simple," he noted.
Mr Ma loves outdoor activities, particularly football. He enjoys the team spirit in competitions as well as the great experience of scoring. He also loves challenges, especially activities that put his physical fitness and will power to the test. For instance, he enjoys hiking and has "conquered" most trails in Hong Kong when he trained to be a Trailwalker. Once he climbed up more than 5 000m of a snow mountain overseas. Though exhausted upon reaching a high point, he was stunned by the magnificent view of the blue sky and white snow, experiencing a wonderful state of "Flow".
In recent years, experience of past injuries has limited Mr Ma's participation in such strenuous activities. Yet this has not stopped him from seeking "Flow" in life. He chooses activities that suit his physical condition, but challenge still remains. For example, he exhilarates over the out-of-breath thrill while riding the bike uphill; or fully immerses in playing golf. For him, even the frustration of losing the ball to the ditch is enjoyable. What matters most is the process; the outcome is only secondary.
Happiness is not only restricted to physical activities. In Mr Ma's experience, pleasure and fun are all around. "No matter it is listening to music, tasting good food and fine wine, absorbing in a delightful atmosphere and friendship with friends, or tasting a bowl of noodle, all are pleasurable, and sometimes there may even be pleasant surprises." At times an oldie induces reminiscence of the good old days for Mr Ma.
Stress is inevitable in life. Knowing he is not an inborn happy-go-lucky, Mr Ma's wisdom of balancing is letting go of the stressors for a while and doing something different. Even for simple pursuits like going out for a walk or chatting with somebody, he would savour whatever comes his way. Negative mood would then gradually dissipate. "While riding a bike, I could smell the scents of leaves and flowers in the air. Then I realised that around me were trees with flowers blossoming under the sun. This is already the moment of wonders!" Living in the present, one can find happiness everywhere.
