↓
 

Jonathan Robinson, Finding Happiness

View Cart
  • Home
  • About
    • Press
  • Audio
  • Speaking
  • Books
  • Blog
    • Articles
      • How to Find Happiness
        • How to Be Happy
        • Key to Happiness
      • Gratitude
        • Gratitude List
        • Letter of Gratitude
        • Gratitude Journal
        • Attitude of Gratitude
      • Being Present
      • Overcoming Anxiety
      • Positive Psychology
        • What is Positive Psychology?
        • Positive Psychology Exercises
      • Healthy Relationships
  • Contact

Category Archives: Being Present

Post navigation

Newer posts →

Letting Happiness In

Jonathan Robinson, Finding Happiness Posted on November 5, 2013 by Jonathan RobinsonJanuary 16, 2023

jump-for-joyI recently took an online course called “Awakening Joy.” It was quite good, maybe even as good as my own online course called “Deeper Happiness.”(Of course, it did cost five times as much as my course!) Even though it was expensive, it was worth it to me because I learned something valuable. What I learned from this course was really just one new thing — which I plan to share with you in a moment. Yet, even if you learn just one new thing from a course or a workshop, it is still very much worth it. After all, that one new “thing” will potentially be able to affect you for the rest of your life. If something you learn ends up having practical value to you for the rest of your life, then its value is priceless.

 

What I learned from the Awakening Joy course was the importance of allowing time for positive moments in one’s life. Being that I am a so-called “happiness expert,” I already knew the importance of allowing time for positive feelings. Yet, as I watched myself throughout the day, I noticed something interesting. In the midst of sweet moments or intimate moments with a friend—or simply moments of deep peace—I would often think of what I have to do next on my “to do” list. Then, I would curtail my joyful experience and do whatever I felt compelled to do. After watching this a few times, I realized I was ripping myself off from experiencing more truly joyful moments.

dog on lapFor example, today I was playing with my dog and we were both having a great time. Then, when she was done with playing, she came over to cuddle with me in my lap. We cuddled for a moment, and I enjoyed the feeling of petting her and feeling my deep love for her. Then after a minute, I had the thought, “What do I need to do next?” Of course, my “list” is never done, so there were plenty of things to do, but why did I need to curtail such a sweet moment so quickly? In fact, I did not have to, but I realized I have been trained by our culture to always be productive—even at the expense of hanging out with more moments of love, intimacy, and joy. Can you relate to this?

Author Gay Hendricks calls this phenomenon the “Upper Limit Problem”

When we are feeling good, we often will stop what we are feeling and look for some problem or distraction to occupy our mind and emotions. It is as if we have an internal thermostat ready to kick in with negativity or worry anytime our internal temperature (positive feelings) get too high. As a psychotherapist, I have noticed this phenomenon in couples that sabotage a relationship when it is going really well, or people who sabotage a business just when they are starting to make a lot of money. Yet, once I saw how it manifested in the little moments of my daily life, I knew it was important to watch out for.

dog kissSo having seen my own tendency to start thinking of my “to do” list in the midst of positive emotions, I have taken steps to go against it. Nowadays, when I see that I am curtailing a sweet and/or intimate moment, I try instead to stay with my positive experience. I take a deep breath and remind myself; nothing is more important than joyful moments.  I attempt to “hang out” with such feelings until they naturally drift away.

This simple little practice has added immensely to the quantity of joyful moments I have in my life. If you can relate to my experience, then I challenge you to allow more time for your own positive feelings. Notice what you do to curtail such moments, and once you “catch” yourself in the act, take a deep breath and allow yourself to simply BE.  Your partner, your pets, and your joyful heart will thank me…

Posted in Being Present, How to Find Happiness, Inspire Me Today, Jonathan Robinson, Positive Psychology | Tagged experience, finding, happiness, how to be happy, Jonathan Robinson, joy, life, manage, positive psychology

How to Let Go of Negative Emotions

Jonathan Robinson, Finding Happiness Posted on October 4, 2013 by Jonathan RobinsonJanuary 16, 2023

meditation-room When clients come into my office, they describe many types of problems.  Yet, whatever their situation, they almost always complain that they feel stuck in feelings of anger, sadness, fear or hurt.  In order to help my clients, I teach them something called The Sensation Meditation (SM).  This meditation guides people to focus on their negative feelings in a specific manner. By helping people fully feel their emotions without distraction, this meditation helps people move through “stuck” feelings into a place of healing. When people finish using this simple three minute technique, they frequently report that their negative feelings have vanished, and that their body feels relaxed, peaceful, and at ease.

The first step in doing the Sensation Meditation is to find a comfortable chair or couch, and proceed to take a couple of slow, deep breaths.  Then, scan your body and notice the most uncomfortable feeling or sensation you feel.  Focus on this area of your body, and feel exactly whatever is there.  For example, if you’re annoyed you might notice a tightness in your chest and a warm feeling in your throat.  If you’re worried, you may notice a tension in your forehead muscles and shoulder blades.  Ultimately, our emotions are experienced in our body as specific sensations such as warmth or coolness, tightness or relaxation, sharp or blunt, etc.  As you notice uncomfortable sensations in your body, try to be aware of the resistance you have to experience these uncomfortable feelings.  Instead of avoiding or pushing away the discomfort you feel, simply allow the sensations to be there.  Give yourself full permission to feel whatever is going on in the present moment. Continue reading →

Posted in Anger, Being Present, How to Find Happiness, Inspire Me Today, Uncategorized | Tagged experience, Jonathan Robinson, joy, manage, overcome severe depression, overcoming self criticism, positive psychology

How to Encourage Yourself

Jonathan Robinson, Finding Happiness Posted on September 19, 2013 by Jonathan RobinsonJanuary 16, 2023

icecreamWhen you were a child, your parents most likely rewarded you on a fairly regular basis.  Perhaps they told you how pretty you were, or bought you an ice cream cone as a reward for cleaning the yard.  However they did it, the rewards you received helped guide you, and made you feel loved.  Unfortunately, once you left your parent’s home, there was probably no one  around to play the role of encourager and guide for you.  The truth is–if you don’t do it for yourself, it probably won’t get done.  As adults, we need to learn how to give ourselves rewards so we can be encouraged to move in a positive direction.   However, most adults either give themselves indulgences all the time, or they almost never do.   By learning the art of giving ourselves rewards at appropriate times, we can come to benefit from this powerful tool. Continue reading →

Posted in Being Present, Inspire Me Today, Key to Happiness, Mood, Overcoming Anxiety, Positive Psychology | Tagged experience, finding, happiness, Jonathan Robinson, manage, overcoming self criticism, positive psychology

Everything You Know about Happiness Is Wrong

Jonathan Robinson, Finding Happiness Posted on May 16, 2013 by Jonathan RobinsonJanuary 16, 2023

160619033You are living in a dangerous cult.  I mean it.  Of course, like most people in cults, you don’t think it’s dangerous—or that it’s even a cult.  This “cult” that you (and I) are living in is the hyper capitalist economic system of modern day life.

In this cult or cult-ure we’re part of, we’re hypnotized to believe certain things that are not really true.  For example, we’re conditioned to believe that if only we had more money, or the right relationship or less wrinkles—THEN we’d be a lot happier.  Studies prove that these ideas aren’t actually true, but we eventually start to believe them because we’re constantly bombarded with such messages.

Here’s a question that can determine if you’ve truly been indoctrinated into the capitalist cult.  Which of these two options do you think would make you happier?  Option one:  winning over a million dollars in the lottery.  Option two: becoming paralyzed from the waist down.  Which do you think would lead you to being happier after a year of time has passed?

If you think the obvious answer is winning the lottery, you’re wrong.  It means you’ve bought our cult’s basic dogma—that what happens to you determines your level of happiness.  Although such a notion is widespread and unquestioned in Western culture, scientific research does not bear this idea out.  People who are paralyzed and people who win the lottery are equally happy after a year of time has passed.

In the search for hypnotizedhappiness that we are all on, you can’t assume anything that you’ve heard.  Unfortunately, our culture is constantly pushing its ideas about finding the “good life” onto us, and that brainwashing does not necessarily have anything to do with being happy. After all, does Donald Trump look joyous to you? In the last twenty years, the average GDP of Chinese citizens has gone up 400%, and yet their average level of happiness has actually gone down.

In our culture, we’ve also been led to believe that having a lot of choice is a good thing.  There are over 24,000 items to choose from just in your local supermarket.  With the Internet, our range of choices has become virtually infinite.  The problem is we’ve been led to assume that the more choices we have, the richer and more satisfying our lives will become.  Yet, numerous studies show that our gluttony of choice mostly just adds to our level of stress–and makes us less contended with our lives.

In fact, contrary to cult doctrine, having a lot of money, good health, or a job you enjoy doesn’t truly lead to happiness.  Rather, research shows that we have it completely backwards.  Numerous studies indicate that it is being a happy person that leads to having more money, good health and a job you enjoy.  Highly fulfilled people end up making over $750,000 more during their lifetime than people who are unhappy.  Highly contented people also live an average of 8 years longer than the rest of us, and have half the level of divorce.

If the specifics of our lives (money, health, job, choice) don’t determine our level of happiness, what does?   Researchers have identified several factors.  First, part of our happiness is determined by our genetics.  Unfortunately, there’s nothing we can do about that.  Yet, much of our level of well-being is due to our attitude, our focus on relationships, and certain beliefs and behaviors that happy people tend to have.  Fortunately, many of these attitudes and behaviors can be easily learned.

166624595Here’s just one example.  Highly contented people tend to schedule time each week for activities they truly enjoy.  On the other hand, unhappy people tend to make excuses as to why they don’t have time for what they really like to do.  Here’s another example.  Happy people make being with friends and enjoying life a central priority in their life, whereas less contented folks make things like making money their main priority.

Here’s the problem.  How do you become a happy person while living in a cult (culture) that does not value what really leads to happiness?   It’s hard.   It requires going against the grain of what the people around you are doing.  It means you need to ignore the 500 or so advertising messages you get each day, and instead listen to the still, small voice inside.   In fact, that’s what happy people do a lot.  They spend quiet time in nature.  They surround themselves with people, books, and ideas that nurture their dream of a joyful, caring, and deeply fulfilling life.

Like you, I was conditioned to think that certain things would make me happy.  For better or worse, I got many of those things at an early age.  I got rich.  I wrote books that got me on Oprah and other national shows on numerous occasions.  Instead of feeling a sense of accomplishment, I felt like I always had to do something bigger and better in the future.  I was not a happy camper.  There was only one way out—and that was “in.”   As I studied the research on happiness, I learned that everything I’d been taught about how to be happy was basically not true.

It turns out 167344377that the American Dream is actually a repetitive, busy, and not too unpleasant nightmare.  I soon realized that always striving for more, always being busy, and constantly competing for recognition was not a path to greater peace of mind.  As I began to see through the brainwashing of Western culture, I began to notice what really made me happy.  What really made me happy wasn’t having bouncy hair, a big house, or a Mercedes.  It ends up it was little moments of depth and joy I could find in everyday life. Nowadays, I spend more time playing with my dog, watching sunsets, hanging out with my friends, reading great books, and meditating.

So your mission, should you decide to accept it, is to find out what actually makes you uniquely happy.   Assume you’ve been in a dangerous cult and you need to get free of its programming.  Ask questions, explore new ideas, and notice when your actual experience does not match up with beliefs and behaviors that have been forced on you from the cult we’re in.  To help show you the way, there is a certain group of people who tend to be very happy a lot of the time.  This “group of people” are kids under the age of six.  What do they do differently than adults?  They play more, they plan less, and they explore the present moment fully and completely.   That’s a good place to start on the ever-evolving road to happiness.

Posted in Being Present, How to Be Happy, How to Find Happiness, Jonathan Robinson, Key to Happiness | Tagged finding, fullest, happiness, inspire, Jonathan Robinson, joy, life

I’d Love to Inspire You Today!

Jonathan Robinson, Finding Happiness Posted on February 19, 2013 by Jonathan RobinsonJanuary 16, 2023
Inspire Me Today

Inspire Me TodayI am very excited to share some great news with you. Today, I am the featured Inspirational Luminary on InspireMeToday.com, which allows me to share some of my wisdom with people around the world.

The Inspire Me Today website features “useful ideas” of a new Luminary every day, and I am honored to be chosen as one of them. On this site, you can read a brief article on a specific idea meant to inspire you and be truly useful in your life. Other Inspire Me Today picks have included Sir Richard Branson, Guy Laliberte, Seth Godin, Neale Donald Walsch, and many more.

Please visit the site on February 21st, 2013 and help me inspire the world. If my traffic and comments break records, InspireMeToday.com will share my content with millions of additional people too! I hope you’ll check it out, leave a comment and share it with your friends. To help you stay inspired, they also provide 3 minute ‘Today’s Brilliance’ pick-me-ups each day by email, by RSS feed or in an iPhone app.

From the folks at Inspire Me Today and from me, thank you in advance for your kind support. Together we really can inspire the world.

Be inspired,
Jonathan

Posted in Being Present, Inspire Me Today, Jonathan Robinson, Positive Psychology | Tagged finding, fullest, happiness, inspire, Joonathan Robinson, joy, life, love

Post navigation

Newer posts →

Get a FREE list
of my FAVORITE
Happiness Hacks !

(+ 12 Questions for Intimacy)

Latest Posts:

  • Are you Aligned with Your Values?  
  • Knowing What You Really, Really Want
  • The Relationship Update Game
  • How to Heal Your Mind in 30 Seconds  
  • Neuro-hacking For Joy:  3 Amazing New Tools That Can Rock Your World!
facebook youtube subscribe rss
logos

Get free hapiness tips


Products

  • Books
  • Audio
  • Speaking
  • Free Happiness Resources
  • Affiliate Resources
  • My Account

Company

  • Get to Know Me
  • Contact Us
  • Privacy Policy
  • Return Policy
  • Support

Get Social

facebook twitter linkedin youtube
©2025 - Jonathan Robinson, Finding Happiness
↑