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My New Book “Find Happiness Now”

Jonathan Robinson, Finding Happiness Posted on June 24, 2014 by Jonathan RobinsonJanuary 16, 2023

find_happiness_now (1)What do you want in life?  You may think it’s money, or a hot relationship or a better job, but why do you want those things?  Because you think if you had them, you’d be even happier.   I call this belief the “as soon as” method for finding happiness.  You think “As soon as I have more money, or as soon as I lose 10 pounds, or as soon as I find my soul mate, THEN I will be happy.”  I have good news and bad news for you. First, the bad news:  if you are a member of the “as soon as” approach to finding happiness, you’ll never be happy for long.

But there’s good news.  Recent research shows that happiness can be learned, and it doesn’t require that you change anything in your life.   In my new book, “Find Happiness Now”  I reveal simple ways you can: Continue reading →

Posted in Books, How to Be Happy, How to Find Happiness, Jonathan Robinson | Tagged book, finding, Jonathan Robinson, life, love, manage, positive psychology

The Vacation Commitment Experiment

Jonathan Robinson, Finding Happiness Posted on June 4, 2014 by Jonathan RobinsonJanuary 16, 2023

OceanIslander02One day I called up my friend, Susan, and asked her how she was.  She said, “Things are great.  Joe and I just got back from another week long vacation.”  I realized that, just about every time I talked to Susan, she had recently gone on vacation.  I was a bit annoyed and jealous.  “How do you take so many vacations?” I asked.   Her reply made me even more annoyed, “We simply make it a priority.”  I felt a certain amount of self-pity as I shot back, “Boy, I wish my life was set up so I could take so much time off.”   In a compassionate, yet direct manner, Susan replied, “You can if it’s important enough to you.  Joe and I just decided we’d take eight weeks off each year.  There’s a lot of resistance to doing that, but we’re committed to living the life that we want to live.” Continue reading →

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

The Five Questions of Success

Jonathan Robinson, Finding Happiness Posted on May 10, 2014 by Jonathan RobinsonJanuary 16, 2023

The-Five-Questions1If someone asked me to describe in four simple words how they could achieve wealth, health, and happiness, my answer would be easy: ask the right questions for success.  When we ask ourselves good questions, it leads us to make better decisions as to where and how to spend our time.  When we fail to ask the right questions, we can easily fall prey to mechanical routines, other people’s goals, and a life of unhappiness.  When it comes to taking charge of your time and your life, asking the right questions can be the answer you’ve been looking for.

I created a list of five questions that seemed the most valuable in gently guiding people back to the life they truly desired.  I have found that answering these questions once a month can be an amazingly efficient way to create the life you really want. When answering these questions, it’s best to say your answers out loud to a mate, friend, or co-worker. Another option is to write down what you have to say in a journal.  Somehow, saying the answers out loud or writing things down has more impact than simply thinking them in your head.

For each of the five questions that follow, I give a brief description of why it can be useful to ask yourself—or those you love—this question once a month.

1) What can I do this week to bring more fun and/or meaning into my life?

As adults, most of us get lost in daily routines, problems, and plans.  Yet, as children, life was very different.  We’re not born into this world as planners and problems solvers, but rather as bundles of playful energy.  This question can help remind you to schedule something each week to bring fun and/or meaning into your life.  It will help provoke your thinking as to what you currently find fun or meaningful, and help you keep these things as priorities in your life

2) What could I feel grateful for in my life?

This may seem like a strange question to get your life in order, but it’s important to remember what is going great in your life.  If you focus only on what’s wrong with your life, you’ll always be thinking about problems.  Part of living a successful life means focusing on what’s going well, and feeling grateful for how blessed you are.

3) How can I use the gifts I’ve been given to better serve people?

If you want to make a lot of money, get good at giving people what they want.  If you want love, become skillful at caring for people.   Whatever you want in life, you can receive it by becoming good at serving people.  This question will help you to consistently ponder how you can do this more effectively.

4) Is there anything I’m doing that is hurting myself, other people, or steering me off course?

When planes fly to a destination, they are of course over 90% of the time.  However, they almost constantly correct their course, so they end up where they’re supposed to be.  We need to do likewise.  When people make mistakes, they often spend a lot of time in blame, self-pity, or distraction.  That just makes matters worse. Instead, what we need to do is quickly realized when we’re off course, and immediately take the actions necessary to get back on track

5) What would be good to do to create more balance, harmony or growth in my life?

To answer this question, it helps to access your intuition, or still, small voice inside.  Perhaps there has been something you’ve been avoiding, and this question will help you realize it’s time to move forward.  Whenever possible, try to be specific with your answer and the new action(s) you plan to take.  Insights are helpful, but only changes in actual behavior are likely to lead to the results you desire.

QAimagesThese five questions are an easy, quick, and powerful way to gain important insights that will help you to plan your time wisely.  Rather than waiting until a problem is big, these questions will help you to handle things when they’re small and easily handled.  By writing your answers in a journal, or taking turns answering these questions with a friend, you can help each other create the life you truly desire.

Posted in Being Present, Goals, Key to Happiness | Tagged experience, fullest, happiness, how to be happy, Jonathan Robinson, life, manage

Creating Balanced Goals

Jonathan Robinson, Finding Happiness Posted on April 24, 2014 by Jonathan RobinsonJanuary 16, 2023

Pebble stackSetting and achieving goals is perhaps the most documented technique for manifesting what you want—efficiently and effectively. Since writing your goals is so powerful, it’s important to know precisely what you want to create so you will be pleased when you get it. If you don’t specify your dreams clearly enough, you can end up creating a nightmare. Sometimes people who write down their goals do create a life that is out of harmony. Why?  Because their goals are all outward goals—such as making more money.   Yet, manifesting more money is of little good if it’s created at the cost of your time, relationships, and peace of mind.  Therefore, I think it’s best to create what I call “balanced goals.”  Balanced goals are goals that have both an internal and an external element to them. For example, if you want more money, it can be helpful to know why you want it. If you realize it’s to have more peace of mind, then why not make a goal to create more peace of mind in your life while you make more money?

To downloadcreate a balanced goal, you need to know two things. First, you need to know exactly what you’d like to manifest in the material world. Second, you want to identify what you hope to experience as a result of achieving your external goal. The easiest way to know what inner goal is appropriate for you, is to ask yourself the following question: “What feeling do I hope to experience as a result of achieving my external goal (such as more money, a house, etc.)?”   Once you know what feeling or experience you ultimately want to have, make having more of that experience the focus of your inner goal. Below is an example of how you might go through the four-step process for achieving an inner goal. To better illustrate this process, I’ll use my interaction with a client named Sarah as an example:

1:  Write down your inner goal. To know your inner goal, ask yourself: “What feeling do I hope to experience as a result of achieving my external goal?”  When I asked Sarah this question, she eventually realized she wanted more comfort and security.

2: Write down the criterion that the goal has been adequately achieved. In the case of inner goals, I suggest people create an “intuitive scale” to measure how they’re doing. Ask yourself, “On a 1 to 10 scale (10 representing the best possible), how much of my inner goal (in Sarah’s case, how much comfort and security) do I currently have in my life?”  When I asked Sarah this question, she said she was “about a 4.”  Then I asked her, “Where do you want to be on a 1 to 10 scale, and by when?”  She responded, “I’d like to be at a level 7 five months from today.”

3: Brainstorm steps you could take to help you move towards achieving what you  ultimately want. Ask other people how they might go about achieving a similar goal. The more ideas you come up with, the better.

4: Do the activities on your brainstorm list in a logical order until you’ve achieved the goal–or need to create a new plan.

Notice measuring-tape-sidewalkthat in the above example with Sarah, I had her create an internal way to measure her progress towards more security and comfort. You can always improve what you can measure. Although creating an “intuitive 1 to 10 scale” is not absolutely precise, I’ve found that people say it works surprisingly well in measuring their progress. All you need to do is rate, on an internal 1 to 10 scale, how you’re currently doing in the area you want to work on. Then, about once a week ask yourself, “How am I now doing (on a 1 to 10 scale)?”  Hopefully, you’ll see gradual improvement. If not, it may mean you need to do different tasks in order to be more successful.

For the best results, keep your goals on a sheet of paper that you can see every day. About once a week or so, read over your plan and see how you’re doing. See if you can schedule any more steps from your plan into the upcoming week.

By taking small actions each week on her internal and external goals, Sarah was able to achieve both her goals. In fact, she achieved her internal goal (creating more comfort and security) much faster than she expected. Sarah reported to me that her newfound comfort with herself assisted her on her job, which eventually led to the increase in pay she desired. When people create balanced goals, they often work in a synergistic manner that leads to extraordinary results.   As you set balanced goals, you’ll soon notice that your life feels more centered, balanced, and harmonious.  With the right method, it is possible to experience both wealth and peace.

Posted in Being Present, Goals, Gratitude, Inspire Me Today | Tagged experience, finding, goals, inspire, Jonathan Robinson, life, positive psychology

“Find Happiness Now” My New Book

Jonathan Robinson, Finding Happiness Posted on February 25, 2014 by Jonathan RobinsonJanuary 16, 2023

find_happiness_now (1)While in school, John Lennon of the Beatles was asked by his teacher what he wanted to be when he grew up.  He said he wanted to be happy.  His teacher told John that he did not really understand the question. John Lennon told his teacher that he did not really understand Life!   In fact, what we all really want is to be happy, but we’re taught that happiness comes from being successful—such as having a lot of money. Yet, recent research shows it’s the other way around:  success comes from being truly happy.  In fact, happy people make over $750,000 more dollars in their lifetime than unhappy people.  In addition, they raise happier kids, live 9 years longer, and have half the rate of divorce of the “normal” population.

Fortunately, extreme happiness (or joy or fulfillment if you prefer) can be learned—if you know the right secrets.  Best of all, it need not take a long time to learn.  In my new book, “Find Happiness Now,” I reveal the most powerful and practical methods for creating more happiness in your life.  In fact, most of the methods in the book can be done in under 2 minutes a day—yet their effect can change your life.

Many people struggle with stress, anxiety and depression—but they don’t need to.  I certainly know about depression.  In fact, depression not only runs in my family–it practically gallops!  Yet, by interviewing some of the happiest people on Earth (the Dalai Lama, Dr. Wayne Dyer, Deepak Chopra and 35 others), I’ve learned simple ways to go from stressed-out to blissed-out in under a minute.  You can too by picking up a copy of “Find Happiness Now.”  Don’t put off the happiness you deserve any longer.  Instead, Find Happiness Now at Amazon.com or your local bookstore…

 

Posted in Books, How to Find Happiness | Tagged book, finding, happiness, inspire, Jonathan Robinson, joy, life, manage

How to Create a Deep Intimate Experience with a Loved One

Jonathan Robinson, Finding Happiness Posted on February 10, 2014 by Jonathan RobinsonJanuary 16, 2023

Love coupleIn my book The Little Book of Big Questions I have a chapter called “The Spiritual Intimacy Experience.”  It consists of fifteen questions partners can ask each other in order to develop a deeper connection. I received many letters from people stating that answering these questions with their mate led to the most profound experience of intimacy they had ever had.

Since Valentine’s Day is coming up, I thought it timely to give you this method for quickly deepening your level of intimacy with a mate or a friend. Continue reading →

Posted in Being Present, Inspire Me Today, Positive Psychology | Tagged happiness, how to be happy, Jonathan Robinson, joy, life, love, partner

Top 10 Tips for Great Sleep…

Jonathan Robinson, Finding Happiness Posted on January 28, 2014 by Jonathan RobinsonJanuary 16, 2023

insomniaI’ve been reading recently about how important a good night’s sleep is for feeling happy during the day and being productive in life.  Unfortunately, about 30% of Americans suffer from chronic insomnia and/or sleep deprivation.   In our fast paced world, many people try to do with as little sleep as possible, but then end up suffering emotional and health effects from getting too little sleep.

In order to get a good night’s sleep, I’ve created a simple guide called “Ten Tips for a Good Night’s Sleep.”   By following its guidelines, my hope is that you’ll experience a better quality of sleep each night, as well as more productive and happier days due to having rested well.   Feel free to forward this on to people you care about who might want to improve their quality of sleep.   By resting well each night, you’ll be in good shape to handle whatever life throws at you….

Ten Tips for a Good Night’s Sleep:

  1. Make your bedroom conducive to sleep:  people sleep best in cool, dark, and quiet environments.   Use a sleep mask or whatever is necessary to create as dark a room as possible.
  2. Create a sleep inducing routine: try taking a bath or shower before bed, or read a book, or some other non-stressful activity before going to bed.
  3.  Avoid alcohol, caffeine, nicotine and energy drinks:  caffeine can keep you awake even 6 to 8 hours after it’s ingested, so be especially careful about “hidden” caffeine in soda, chocolate, tea, and pain relievers.
  4. Know how to use the light at night:  if possible, avoid highly lit screens an hour before going to bed, such as looking at a computer screen.  If you read before going to bed, make the light a little dim.
  5. Keep a consistent sleep schedule:  people sleep better when they go to sleep and wake up at roughly the same time each night and day.  Try to sleep an amount of hours that truly works for you (8 is recommended).
  6. Nap before 5pm, or not at all: if you like naps, try taking a nap for less than 30 minutes, and make it before 5pm.  If you still have trouble falling or staying asleep, try not napping and see how that affects your sleep.
  7.  Don’t eat a big evening meal: finish dinner several hours before you go to sleep, don’t eat anything an hour before bedtime, and avoid foods that can cause indigestion.
  8. Exercise early in the day:  While exercise during the day helps people to have a good night’s sleep, don’t exercise at least 3 hours before going to bed.
  9. Explore ways to quiet your mind: you can’t quickly stop a fast moving car; nor can you quickly stop a fast moving mind.  Therefore, have a way of relaxing and dealing with stress during your day—before your mind builds up too much momentum.
  10.  Avoid stimulating movies or TV before bed:  Emotionally intense movies or shows can make it very hard to fall asleep for a couple of hours afterwards.   Therefore, avoid such stimulation at least an hour before going to bed..

..and a Bonus Tip: Use what seems to work for you through trial and error:  this can include supplements such as melatonin or “Midnite or Valerian, or things specific to you.

 

Posted in Being Present, Mood, Overcoming Anxiety, Relaxing | Tagged happiness, inspire, Jonathan Robinson, joy, life, love, manage, sleep

When you get the Winter blues…

Jonathan Robinson, Finding Happiness Posted on January 14, 2014 by Jonathan RobinsonJanuary 16, 2023

winterDuring the winter months, a lot of people end up feeling more “down” than usual. In many cases, this can be due to the fact that they have what is called S.A.D. or Seasonal Affective Disorder.   S.A.D. comes from not getting enough light and/or being indoors more than usual. Fortunately, S.A.D. is often easily remedied. Below I’ve written a brief guide to knowing if you might have Seasonal Affective Disorder, as well as some simple tips for overcoming it effectively.

Even if you personally don’t suffer from S.A.D.,  you probably have friends or family members who do.  Feel free to pass this quick guide to overcoming it onto them… Continue reading →

Posted in Being Present, Mood | Tagged experience, how to be happy, Jonathan Robinson, life, manage

How to Make New Year’s Resolutions that Work

Jonathan Robinson, Finding Happiness Posted on December 26, 2013 by Jonathan RobinsonJanuary 16, 2023

resolutions-you-can-keepIt’s that time of the year again to make resolutions.  Instead of making them and then  breaking them like most people do, why not put some punch behind your resolutions?  I helped invent a method that practically guarantees your resolutions will be kept.  The technique, which I call the Integrity Contract, helps people stay motivated when the going gets tough. After all, it is only people who are consistent over a long period who ultimately succeed in life

In order to make consistent progress towards one’s goals, we need some form of immediate pain to occur if we fail to take appropriate action. If every time you failed to exercise three times a week you cut off a finger, you’d be a lot more consistent!  Since no sane person would ever do that, you need to find an immediate pain you would be willing to give to yourself if you fail to act in beneficial ways.  After much trial and error, I found a solution that worked. In the last fifteen years, I’ve taught the Integrity Contract method to thousands of people, and the results have been astounding. Here’s the essence of the technique:

Write a contract with yourself that states all the precise actions you’re willing to commit to do during the following week. Then write a statement that says, “For each of the items on this contract I fail to do by one week from today, I agree to rip up $2.”  Finally, sign your contract, date it, and place it in a place you’ll see it every day. That’s it. Here’s an example of a simple contract:

resolutions

“During the next week, I will exercise 3 times for a minimum of forty minutes. I will read a minimum of sixty pages from the book I got on investing. I will meditate for at least twenty minutes each day. For each task I don’t complete by January 7th, I will rip up $2.”
There are several reasons why this method is so effective. First, there is a clear proclamation of what you intend to do, and by when you intend to do it. Normally, people have a lot of lofty thoughts about what they could do to improve their life (aka New Year’s Resolutions), but these thoughts soon slip away. With the Integrity Contract method, you’ll have a visual reminder of what you’re committed to do. Second, with this technique, you’ll experience immediate pain if you fail to keep your word. Since your brain is always trying to avoid immediate pain, it will do its best to complete what’s on the contract.

As far as I’m concerned, it’s fine to not complete everything on your contract–as long as you rip up the money for the tasks you don’t finish. I’ve seen that, as long as people are willing to rip up money for failing to complete their contract, the method eventually works. Maybe not the first or second week, but by the third week you’ll find your mind screaming at you to complete whatever you wrote down.

Below is another example of how such a contract looks:

I, Jonathan, agree to do the following over the course of the next week:

a) Call five potential clients about my new seminar.
b) Wash my car, and put an ad in the paper to sell it.
c) Ask a friend to read my latest article and get their feedback.
d) Start a savings account to save money for a vacation to Europe.

For each of the above items I fail to complete by 5:00 p.m. next Thursday, I agree to rip up $2.

(date)                    (signature)________________________

Then put the contract in a place where you will see it daily. Bathroom mirrors are good. So are car dashboards. At the end of the week, evaluate how you did. If you did not complete any items on your contract, no matter what your excuse, tear up the appropriate amount of money.

Think of how quickly you could turn your goals into a reality if you made progress on them each week. Let this year be a year in which you keep your resolutions and your promises to yourself.  People who have the patience to slowly but surely make progress on their goals are the people who succeed in life.

As an added way to make sure you get support to turn your New Year’s resolutions and dreams into reality, I am offering a Free teleconference call on January 2nd.
It’s called “The Best Ways to Increase Happiness

telesminar-signup-bannerLastly, feel free to pass this blog on to your friends and family.  Wouldn’t it be great if they also started the New Year off on the right foot?  Then, you could support each other towards making 2014 an amazing year of growth, love, and joy.  By signing up for my free preview call and/or signing up for my “Happiness Through Great Relationships” Course, you’ll be giving your friends and family an opportunity to make 2014 their best year yet.

Sign up for FREE PREVIEW call here:
Finding Happiness Increase Happiness Through Great  Relationships

Sign up here for: Finding Happiness Through Great Relationships course

 

 

 

Posted in Healthy Relationships, How to Find Happiness, Positive Psychology | Tagged experience, finding, happiness, how to be happy, inspire, Jonathan Robinson, life, manage, positive psychology

How to Pray Without Ceasing

Jonathan Robinson, Finding Happiness Posted on November 26, 2013 by Jonathan RobinsonJanuary 16, 2023

heartWith Thanksgiving upon us, I thought it was a good idea to blog about giving thanks and the power of gratitude.  In my book The Experience of God, I asked each of the forty well-known spiritual leaders I interviewed about their favorite method of feeling closer to their Creator.  While the range of responses was surprising, the answer I heard more than any other was that of focusing on feeling grateful to God throughout the day.  As Ram Dass put it, “Gratitude opens your heart, and opening your heart is a wonderful and easy way for God to slip in.”

In Western culture, we often think of prayer as asking God for something.  Yet, in many spiritual traditions, prayer is primarily considered a way of thanking God for the blessings in one’s life.  Many years ago, I received an important lesson about “thankfulness prayer” from a Native American medicine man named Bear.   As a condition of being interviewed about his life, Bear requested we meet at a location sacred to his tribe.  Once there, he suggested that both of us begin by offering up a prayer to the Great Spirit.  My simple prayer was that our time together be well spent, and that it would serve our becoming closer to God.  The bear began his prayer in his native tongue, as I listened patiently.  After ten minutes of listening to the sounds of his tribal language, I began getting impatient.  After twenty minutes of listening to his prayer, I was secretly irritated. While I grew restless, Bear looked like he was soaring as high as the eagles that flew overhead. Finally, after fifty minutes, Bear finished speaking his words of prayer.

Trying to hide my sense of irritation, I began my interview by asking Bear, “What did you pray for?”  Bear’s calm reply was, “In my tribe, we don’t pray for anything.  We give thanks for all that the Great Spirit has given us.  In my prayers, I simply thanked Spirit for everything I can see around me.  I gave thanks to each and every tree I can see from here, each rock, each squirrel, the sun, the clouds, my legs, my arms, each bird that flew by, each breath I took, until I was finally in full alignment with the Great Spirit.”  It was clear to me that this man really knew how to pray.

thanksFrom Bear’s inspiration and the wisdom of many others

I’ve interviewed, I began trying this new method of prayer.  To make this form of prayer in my daily life, I began by simply saying, “Thank you God for (whatever is in my awareness).”  Sometimes I would “prime the pump” by first thanking God for things that are easy for me to feel grateful for.  For example, I might say, “Thank you for my health.  Thank you for such a beautiful day.  Thank you for my wonderful wife.”  Then, once I truly felt a sense of gratitude in my heart, I would use “thank you” as a “mantra” for whatever I was currently aware of.  For instance, if I was driving somewhere I might say, “Thank you for my car, thank you for my Iphone, thank you for this beautiful music, thank you for this nicely paved road, thank you for the man that just cut me off, thank you for the anger that he stirred up in me, thank you for the opportunity to practice forgiveness.”

The secret of this technique is to see all things as gifts given to us by God to enjoy or learn from.  Normally, we take virtually everything for granted, and rarely stop to appreciate the wonderful things we are given.  It can be eye opening to realize that even middle class folks of today live better than Kings lived just 100 years ago.  Yet, without the “thank you technique,” all the amenities of modern day life can go unappreciated.

ThankfulOnce you have used this method for awhile, you can even use it to begin to value things that are unpleasant.  In the example above, getting cut off by an aggressive driver was not my idea of a good time.  Yet, if I’m doing my “thank you” mantra, I’m more likely to see how such an event can serve me.  From a higher state of mind, I can see that this driver is helping me learn patience, compassion, and forgiveness—three things I’m not very good at.  Fortunately, there are many drivers and people who are willing to help me learn this lesson!  Thank you God for all that help.

Like any mantra or phrase that a person repeats, repeatedly saying “thank you” can build up a momentum of its own as you use it throughout the day.  However, it’s important that it doesn’t become a mechanical mental exercise.  With each thank you that is thought, it’s essential to feel a sense of appreciation in your heart for the gift you’ve been given.  Besides helping a person tune into an ecstatic feeling of gratitude, this method can also help a person become more aware and present in the eternal now.

 

Posted in Gratitude, Gratitude Journal, Gratitude List, Inspire Me Today, Jonathan Robinson | Tagged experience, finding, how to be happy, independence, inspire, Jonathan Robinson, joy, life, love, manage, prayer

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