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Tag Archives: positive psychology

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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 Three Minute Body Miracle

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

03-nodding-off-TS-78429850It’s a rainy, sleepy afternoon, and you’re stuck in front of your computer.  Your bones are weary, your eyes blurred, and your mind feels burned out.  You can grab another cup of coffee, but you know your body really doesn’t need any more caffeine.   What to do?  If you knew that in three minutes of effort you could go from burned out to blissed out, would it be worth your while?  If the answer is yes, then the “Three Minute Body Miracle” (or T.M.B.M for short) is for you.  This simple, but amazingly effective four-step technique does several things in a short period of time.  First, it gets your body naturally energized.  Second, it stimulates blood flow to the brain for better focus and concentration.  And finally, it allows you to quickly let go of stress and tension in both your body and mind.  If you try it just a couple of times, I think you’ll be hooked. Continue reading →

Posted in Relaxing, Well being | Tagged enjoy, experience, fullest, how to be happy, Jonathan Robinson, positive psychology

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

The Power of Deliberate Kindness

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

Non-effective_listeningArmed with the secret information I am about to reveal to you, you will soon have incredible power in making friends and business contacts.  Since these human technologies are so powerful, I must first give you some warnings as to how to use them.  Please don’t use the ideas I’m about to divulge as a way to manipulate people.  If you do, people will eventually see through your charade.  Instead, consider these tools for connecting with people as a way to extend your good, caring intentions.  If you use these methods with good intentions, you and the people you connect with will be amply rewarded. Continue reading →

Posted in Gratitude, Inspire Me Today, Positive Psychology | Tagged charming, experience, finding, inspire, Jonathan Robinson, manage, positive psychology

The Joy of Peak Moments

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

monks_roller_coasterWhy do people travel half way around the world to visit a place such as Disneyland, pay $125 to get in, and stand in line for an hour for a three minute ride?  Because, as human beings, we crave peak moments.  The desire for an intense, special, extraordinary experience is one of our deepest desires.  That’s one of the major reasons why we like sex, falling in love, winning a big game, and weddings.  Yet, peak moments need not be reserved for such major events.  You can learn to create them in daily life with people you care about.  Once you learn the skill of creating special times for other people, your relationships will never be the same.  People will want to know you, do business with you, and even marry you because you know how to create a sense of aliveness wherever you are. There are four key concepts that can help you create more peak moments with your friends, mate, co-workers, and family. Continue reading →

Posted in Being Present, Gratitude, Inspire Me Today, Jonathan Robinson, Key to Happiness, Positive Psychology | Tagged experience, finding, happiness, Joonathan Robinson, joy, positive psychology

How to Quickly Find Peace Using “The Sedona Method”

Jonathan Robinson, Finding Happiness Posted on March 7, 2014 by Jonathan RobinsonJanuary 16, 2023

sedonaPerhaps the most important thing a human being can learn is how to quickly let go of negative thought patterns and emotions and quickly return to the peace and love that’s hidden behind our turbulent minds.  Once you can do this well, everything in your life changes. In my exploration of how doing this effectively, I’ve tried a lot of things.  One of my absolute favorite ways to quickly return to a place of peace (after being upset) is to use something called “The Sedona Method.” What follows is a  mini-course on the Sedona Method.  If you try this out and like it, I recommend that you get the book “The Sedona Method,” so you can get a better understanding of this truly effective and simple technique. Continue reading →

Posted in Being Present, Mood, Positive Psychology Exercises, Relaxing | Tagged finding, happiness, inspire, Jonathan Robinson, positive psychology, relaxing

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 Never Argue Again

Jonathan Robinson, Finding Happiness Posted on November 15, 2013 by Jonathan RobinsonJanuary 16, 2023

kids arguingAs a psychotherapist, I often counsel couples who frequently argue. Early in my career, I tried to help these people with communication techniques aimed at helping them be more open with each other. Yet, it rarely worked. They would simply forget the method and continue with their verbal attacks. When I realized couples behave like hurt infants when they get into a fight, I asked myself, “What helps crying infants to feel better?” The answer was obvious–they like to be held. As parents gently hold their baby, the baby soon feels better. Before you know it, the infant is giggling and happy. I wondered if a similar approach might work with adults. After much trial and error, I found something that works even better than I expected. I call it “The Spoon Tune.”

One of the great things about the Spoon Tune is how easy it is. When we are upset, we do not have the capacity to do anything complicated. Luckily, the Spoon Tune has just two simple steps to it. First, at the earliest sign of upset, lie down with your partner in “spooning” position. Spooning is the way in which many couples sleep. It consists of having one person’s front side hugging the other person’s backside. Couples can also “spoon” standing up if they are in a place where they cannot lie down, or there is no place to do so. Although holding your partner in this manner is hard to do when you are upset, direct yourself to do it. Sometimes I think to myself that I have a choice between spooning for four minutes and feeling fine or staying upset and ruining the rest of the day. When I clearly see that those are my two options, I begin spooning.

Next, spooningwhile in a spooning position, breathe in unison with your mate. Generally, it is best for the bigger partner to follow the breath of the smaller partner. When the smaller person inhales, the other partner should inhale. When the smaller partner exhales, the other should exhale. Hold each other and breathe in unison like this for at least four minutes. Do not say anything. As soon as your mind wanders, focus once again on breathing in unison with your partner.

No matter how upset you are

At the beginning of this simple exercise, you will find yourself quickly calming down. The combination of being in the spooning position and breathing together puts people back on the same wavelength. When you share energy in this way, it creates a feeling of safety and connection at a very deep level. Although your mind may be racing and storming, your bodies and souls cannot help but connect. By the end of a few minutes, you may not even remember what you were upset. At the very least, you will feel more connected and safe, and are much better able to work things out without hurting each other. Oftentimes, the “issue”, which seemed so big just minutes before, will have become totally unimportant.

lionsOnce you begin the Spoon Tune, no talking allowed. If possible, find a place to lie down together. If that is not possible “spoon” standing up. The key to doing this method successfully is to breathe together. As you breathe together, try to focus on and be present with each breath. Use your breath as a meditation. By focusing on your breath as it goes in and out in rhythm with your partner’s breath, you will feel more peaceful, safe, and connected, spoon for at least three minutes.

Once you are done spooning, you have a couple of options.  You can simply forget about whatever led to the upset and go about your business, or, if you feel it’s necessary, you can talk things over with your partner.  If you need to work something out, you will be in a much better frame of mind to do so.

You need not wait until you are upset to use the Spoon Tune. In fact, it is a great way to connect with your partner anytime. Many couples find it to be an easy and satisfying way to unwind after a stressful day. It can also be a very effective way to connect with your partner before making love. The hardest thing about this method is remembering to use it. Make an agreement that either you or your partner can ask for a “spooning” if you feel like your tempers are starting to get the best of you. Be on the lookout for times when you or your partner begin to get upset, or you both feel stressed. In order to use the Spoon Tune correctly the first time you get angry at each other, it is a good idea to try a practice run when you are not upset. Once you use it the first time and see how well it works, you will be hooked.

 

Posted in Anger, Being Present, Gratitude, Healthy Relationships, How to Be Happy, How to Find Happiness, Jonathan Robinson | Tagged experience, finding, happiness, how to be happy, Jonathan Robinson, partner, positive psychology

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

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