Psychology Archives - Glitter and Dust

The 20-Second Rule

January 21, 2015 by Kristen 29 Comments

We’ve all heard of the 10-second rule when it comes to dropping food onto the floor, right? But have you ever heard of the 20-second rule? Probably not, and it has nothing to do with food but everything to do with how we approach training, eliminate barriers and obstacles, and become more productive at the office. At the office? Yes…there’s actually a correlation between our approach to professional performance and our success in athletic performance. Bear with me for a few minutes, as the psychologist in me tries to explain…

I recently came across an article in Time Magazine that really intrigued me about success, creativity, and better performance, particularly in the work environment. Shawn Achor, a researcher and educator who studied at Harvard University, examined success and happiness from an interesting and alternative viewpoint.

I’m sure most of us want to do our very best when it comes to training and racing in whatever sport we are a part of, and in turn this is supposed to make us happy and fulfilled, right? Well, what if this is not the case and in fact the opposite is true? What if, as Achor suggests in his research, we have it all backwards. Is it the training and racing that is leading to our happiness, or does happiness contribute to better training and racing?

When I first started running and training for my first race, the Houston marathon, I had my eyes set on the prize. I believed that if I could train, work hard, and make it to that finish line, I would experience elation and happiness. Which I did, but after time that feeling wore off and it was onto the next goal, race, and finish line. Always chasing that feeling of euphoria that awaited me at each subsequent finish line. Because what better feeling is there?

However, after reading this article, I took a step back to reexamine the way I train and approach racing. Do I truly train and race and work toward the finish line so I can be happier, or vise versa? Because as Shawn suggests, if I am seeking happiness by performing better and crossing that finish line, I will always be chasing the longer race, the faster time, the need to be better.

Shawn suggests there are several things in the work environment that we can do to increase productivity, success, career advancement and promotion, etc. I thought it would be interesting to take a look at each of these ideas and apply them to running, triathlon, and racing!

1) Bring a smile and success will follow.

That’s right. Anchor actually found that those who simply display more positivity and happiness to begin with, are more likely to achieve more success in the long run.

You would think that completing a race, hard training cycle, or challenging task would increase happiness, but actuality this is true only momentarily. That feeling soon wears off and it becomes all about the next race, task, or goal. We may not forget that we have accomplished something insurmountable such as crossing the finish line of our first half marathon, or working hard to complete that first Ironman, but those emotions that were felt at that instant…gone.

It’s impossible to feel those emotions for a long period of time because they are so unique and tightly bound to that singular moment and experience. So yes, we may be happier for a moment, but it all balances out in the long run. Once that goal is met, it’s on to the next big challenge or journey that lies ahead. It’s as if we have grown accustomed to a “what’s next?” mentality.

However, when we are happier and more optimistic while working toward and completing the task, we are much more likely to succeed with greater performance and outcome. Why? Because if you can stay positive and optimistic, particularly in the face of adversity and challenge, you are much more likely to overcome stress, negative thoughts, and doubt during the event itself. It’s all about attitude. If you begin the race with a sour face, inner doubt, and a negative attitude, kiss it goodbye. You are doing something that you love to do, right? Show it!!!

2) Those problems you ~~might~~ ARE GOING TO face – view them as challenges, not threats.

Training will generate obstacles and problems that most people will not expect. If you have had a perfect training cycle, please do share your secret. From my experience, it gets ugly at times. Moodiness. Fatigue. A workout that didn’t go your way. Schedule chaos. Bad weather. It happens. Good. It should. Rather than frown on adversity, embrace the opportunity it presents.

Who can be resilient? Honestly, it’s all about mindset. Do you fear failure or enjoy a good challenge? Achor has shown that those who act out of fear of failure might not succeed as well as those who embrace challenges with confidence and work hard to overcome those obstacles. For me, swimming is one of those challenges.

I’m sure we have all stressed out about some task that we are supposed to face. I know I am guilty of this at least 300+ times. But think about it… is it better to view that stress as an obstruction and hindrance to our goals, or as a way to learn and grow and enhance our overall performance?

3) The more work you have in front of you – the more friends you need.

I thought this was an interesting notion to apply to training, particularly in the context of an individual sport like running or triathlon, but if you really think about it, in life it’s all about support. In the education system, researchers have found that students who isolate themselves and spend hours alone in the library or at home studying do not show the most long-term success. The more work we have in front of us, the more people we need.

I have to admit that for the majority of my training and racing I have been a lone wolf. I’d go out and run. Pat myself on the back. Race. Repeat. That was that. And, I got by just fine. I had a few people cheering me on and running by my side on occasion, but for the most part it was all about me.

Last year when I decided to do triathlon, my husband convinced me to hire a coach. Once I did, I felt a sense of social connection immediately. Aside from the obvious values of working with a coach which I wrote about HERE, I was introduced to new faces with similar aspirations and I started to build relationships with people who shared the same drive and determination as me. Speed, fitness, and knowledge of the sport didn’t matter as much. As long as they were willing to put in the work, laugh, enjoy, and connect, I was with them wholeheartedly. These past two years I have really branched out and connected more on a social level, and it has helped my training and performance tremendously.

Shawn also suggests that a big predictor of increased productivity and better work performance may actually lie in providing guidance and support to others. Instead of this “individual” sport being all about me, it becomes all about us. Helping those who may not be as knowledgeable, fit, or skilled can produce huge gains and rewards. It might even be the case that supporting others in their journey can be just as or even MORE rewarding than helping your own journey, and can benefit you more than you think.

Two years ago, under my old “lone wolf” mentality, this blog would have never existed. But today it is a great means for me to equally receive and provide encouragement and support to the friends I need in the blogosphere.

4) Show gratitude and thank those who deserve it.

There are a lot of people who both directly and indirectly support my growth and goals as an athlete. From my husband, to my coach, to my friends and family, to my favorite local running store, Footzone, who always welcome me by name and with a smile. Heck, even the volunteers and spectators who take time out of their schedules to hand out water, control traffic, and cheer for people they have never met and will never see again. These little things matter in big ways.

I’m a big believer in recognizing and showing gratitude toward those who make a difference in my training. One of the reasons I love blogging about my training and races is that is gives me the opportunity to recognize those people and those moments in which they left a permanent mark and helped me to succeed.

5) The brilliant 20-second rule.

Although very simple, this one is genius. Sometimes the hardest part of training or starting something new is actually getting started. This is why we all love January 1, right? Often times it can be difficult to wake up an hour earlier, put on our running shoes after work when all we want to do is lounge and watch our favorite Netflix show, or get into the cool and unwelcoming water when there is a 2,000 yard swim on the schedule. So how and where do we start?

It’s all about building habits. As we know, habits are easy to maintain once they are engraved in us and become part of the routine, but how do we get to that point?

Shawn has discovered the 20-second rule to making things a little easier to do and eventually become habit. In a sense, if we can shave 20 seconds off the start of a “tough” task, it becomes more plausible.

For example, I admit that I struggle when it comes to swimming. The entire process of putting on a bathing suit, driving to the pool, getting into the water, going through the motions without any entertainment, showering, and then feeling cold and hungry the rest of the day… I sure talk it up, don’t I?

But, I’ve got to do it or else I will never reach my precious bike in a race. Therefore, I have a strategy, or routine. If I am supposed to swim, I will pack my bag, get my bathing suit ready to throw on, and make everything as easy as possible ahead of time to avoid excuses. Because I prefer to swim between 8:00am and 9:00am each morning, I go during those hours, because I know I will secure my own lane. It makes everything a little easier.

I’ve done this with running too (even though I have no problem going out on a run). I’ll get my iPod all charged and loaded with a new playlist, have all of my accessories and clothes laid out, and make it almost effortless to get started. I love this idea of shaving off “critical” seconds and eliminating barriers in order to make tough tasks easier to start, maintain, and in time, become habit.

So I guess the moral of this story is threefold: 1) people from Harvard are smart; 2) athletic performance can create short-term episodes of happiness, but choosing happiness as a broader mindset can have an even bigger impact on athletic performance, and 3) it’s funny, though not surprising, how often we can draw parallels between different aspects of our life–in this case, between work and sport. So train smart, race hard, and when all else fails, be happy!

Do you use the 20-second rule? If so, how? If not, how could you make your life a little easier?

Which of these do you struggle with the most?

How Triathlon Has Changed My Life

September 9, 2014 by Kristen 28 Comments

Have you ever done something completely out of your comfort zone that changed your life? I have. About four months ago I crossed the finish line of my first triathlon and officially joined a community of remarkable people called triathletes. After wrapping up my first season, I have started to reflect on some of the lessons I have learned and how triathlon has changed my life in some positive and important ways. I think we can all agree that there are moments and events in our lives that help us to sprout and grow beyond comprehension. Here is a peek into my experience.

Triathlon has taught me…

The power of (and the connection between) the mind and body. The body is a beast. I find it fascinating how much the body can endure. I reflect back on some of my training weeks and races and exhale as though I’m reliving all of the intensity and suffering that was required to finish. However, the mind is an even bigger beast. People often focus on what the body is being put through physically, but fail to recognize the responsibility of the mind. As a psychologist, the mind’s role in endurance sports is of particular interest to me. The mental preparation that goes into heading out for a 70-mile bike ride or a 15-mile run. The will it takes to get up early when you want to sleep, to jump in the cold water when you’d rather join those who are bathing in the sun, and to keep pedaling against a monstrous headwind when you would rather call it quits. That is the power of the mind in all its glory, capable of anything. The mind does not always agree with the body and can even overrule it when necessary, which is possibly the reason why people can conquer these amazing feats.

Humility. People become truly humble and real during their weakest moments. I have experienced and been witness to humility, even in the most “hard shelled” individuals. Triathlon has taught me to respect, encourage, and regard those around me, especially during struggles or in darker moments.

Everyone has a story. I never thought I would be blogging about triathlon. This blog was my little piece of the world where I could share my thoughts about and experiences with running and traveling, two of the things that have always been important to me. So when the opportunity to get into this new (and intimidating) sport presented itself, I finally took the leap. My story is nothing extraordinary or worth writing home about. I’m a competitive yet fun and driven woman always keeping my eyes open for the next challenge that lies ahead. I had always wanted to do an Ironman, but that was just one of those dreams that people just dream about and don’t actually do. It wasn’t until June when I realized that this thing called Ironman was actually in my foreseeable future. And now here I am, a runner turned triathlete in less than a year, gearing up to train for my first Ironman. What I have learned is to never be afraid of adding another chapter to your story. To never feel as though a story has to end or is already written. It’s never too late to introduce a new chapter or change the trajectory of where it is going. Likewise, we should all take a moment and listen to others’ stories as well. People are amazing.

Doubt is like a rock in the shoe. Imagine that every time you went out for a run, someone forced you to put a rock in your shoe before you started. That rock will hurt, slow you down, make you weaker, and control your mind and thoughts. It would be difficult to think about anything else aside from how irritating the rock is. Now imagine that you are allowed to rid the rock from your shoe. I know we have all been there. It feels incredibly good and relieving to take off a shoe and dump out its contents. What this season has taught me is that self-doubt is like a pain-in-the-ass rock in my shoe. Whenever I doubted myself before a track workout, long ride, or race, it brought me down and made me weaker. When doubt clouds the mind, it makes everything else foggy and unattainable. So many others—my coach, my husband, the blogosphere, my friends and family—are confident in my abilities, so why shouldn’t I share that sentiment? Replacing doubt with faith and confidence is one of my goals moving forward.

It’s OK to be tired, take naps, and enjoy a rest day or two. Growing up and until this past year, I have always had the mentality that if I don’t do enough with my day or take advantage of every minute, it would make me appear lazy. Where this mentality developed, I don’t know. I did not believe in naps and thought that rest days were overrated. HA! Oh, how these notions have changed. My body would not survive without a little “laziness” sprinkled among the intense training. I now nap if I am tired and embrace my rest days. Heck, if I need a spontaneous rest day, I’ll take it without feeling an ounce of guilt. If I decide to stay inside on a warm sunny day and watch a marathon of Game of Thrones or Orange is the New Black because my legs are tired, don’t judge. I’ll be back at it again tomorrow.

It’s not about being perfect. I have always been somewhat of a perfectionist. Grades. Sports. Work. Relationships. Performance. I always want things to be the best they can be. Unfortunately, I am also well aware that this perfectionist mentality often leads to disappointment. Perfectionism is a dead end for a number of reasons and can rob you from all that is good in the grand scheme of things. Triathlon has helped me to be more comfortable with the less than perfect, and to keep my composure when failing or making mistakes. There are good days and there are bad days. But, there are no perfect days. What is perfect in this sport? Can you run “perfectly”? Can you swim “perfectly”? When there is no standard of what that is, the answer is no. Things in my life no longer need to be perfect, and I’m OK with that.

Challenge myself to do things I don’t want to do. If you’ve ever read or heard about Carol Dweck’s theory of motivation and mindset, you are aware that people can either have a fixed-mindset or a growth-mindset. I would like to note that I tend to have a fixed-mindset, meaning that if I am instantly or naturally good at something, I tend to enjoy doing it and will thrive. If I am not good at something, I throw it aside and move on to the next opportunity. A prime example of this can be seen in my schooling. Psychology always came naturally to me, while math and chemistry did not. These two disciplines were extremely difficult for me and I was discouraged at the thought of putting hours upon hours and days upon days into studying for a class in order to get a B+ or A- at best.

I feel like swimming has become the math and chemistry of my training. In order to get a “C” in swimming or to improve, I have to devote more time and energy than I would like. Author Malcolm Gladwell says it takes 10,000 hours of practice to achieve mastery in something, so for once I am not running away and changing majors. I’m learning to grasp what it means to have a growth-mindset and am putting in the effort and work that is required to become a better swimmer. I finally can associate with and better understand those who work incredibly hard just to get by. Triathlon is teaching me to be more patient, hard working, and growth orientated.

There is a lot of world to see – see it from all angles. I remember during one particular swim at Elk Lake, I arrived early in the morning when the water was still and empty, and stood there with a slightly tilted head staring at South Sister. I began thinking; the views are so much different from the water. I had biked and run around this area several times, but had never seen the sights around me from this perspective. It reminded me that each of these sports produces a different interpretation of and sentiment for what surrounds us. I think this is an important way of looking at life. It’s good to switch things up and observe them from different angles. You may notice or feel things that you otherwise would have missed. The view of South Sister is best from right here in the water – and I would not have discovered that otherwise.

Most importantly, to embrace and appreciate my body. As someone who has always been self-conscious about her body (my PhD dissertation focused on female body image), triathlon was not something I was initially thrilled about. Really, you mean I have to swim in a bathing suit and wear a lot of spandex around other fit athletes? I still remember my fist time into the pool. I walked out feeling very uncomfortable in my one-piece bathing suit, thinking that people were going to stare at my thighs and cellulite. I was that girl wrapped in a towel, waiting until no one was looking before I tossed it down and jumped in the water. Sad, I know.

Over time, however, I began to realize that the body is much more than just an outward image. The body houses everything I need to push through an intense ride or a long run. It keeps me afloat and moving in the water and enables me to travel miles and miles without the help of some man-made machine. It is THE machine and something I have learned to appreciate so much more. There are things about my “appearance” that I will never be able to change, but that shouldn’t hold me back from strutting out in my one-piece and jumping into the pool to get in a good workout, or racing in a half-Ironman. This body of mine does more for me than I give it credit for. So what if it’s not perfect.

When you learn and discover this much about yourself and the way you want to live your life, you come to appreciate and acknowledge that this sport is for you. It’s not perfect, easy, or one-dimensional, but rather a collage of challenges, techniques, strengths and weaknesses, that meld together and form a beautiful piece of art that is unique to you. I can’t wait to see how this sport inspires and changes me in the coming year. Thank you, Triathlon.

Is there a chapter in your story that was added unexpectedly?

Have you ever done something completely out of your comfort zone that changed your life?

Want to Get Motivated? Here are Three Key Ingredients…

May 10, 2014 by Kristen 12 Comments

One of the things I love most about my academic background is the ability to apply many of the theories and principles of psychology to my everyday life, particularly as it relates to my own training and motivation. I am frequently asked where my motivation comes from to train and race as often as I do, so bear with me for a few minutes while I dig into the subject including how we derive motivation, how we can find greater motivation, and how we can motivate others around us.

There are a lot of opinions out there about what drives us and what increases our motivation. I would like to approach this topic from a completely different perspective and discuss one of the most influential theories I learned while in graduate school. In fact, I spent an entire semester learning about this ONE theory of motivation and how it applies to multiple areas of our lives. This concept is known as Self-Determination Theory (I know, academic language at it’s best), developed by Edward Deci and Richard Ryan, and it maintains that motivation is cultivated through the fulfillment of three innate psychological needs; autonomy, competence, and relatedness.

Mind you, there are two types of motivation that drive our behavior. The first, extrinsic motivation, is driven by rewards or external factors. Goals that are associated with extrinsic motivation may include money or objective rewards, power, social recognition, appearance enhancement, and the avoidance of punishment or negative consequences. Sure, if you told me that I would be paid $1,000 for crossing the finish line of IM 70.3 Boise would I be motivated to do it – absolutely! Would my goals and perspectives change if I were doing it for the financial reward rather than the gratification of completing it for myself? Likely. Would I enjoy the training and preparation as much as I would if I were just doing it for myself? Probably not.

The second and more favored type of motivation is intrinsic motivation, or, our motivation to engage in activity because it is interesting, challenging, enjoyable, and promotes psychological growth. Goals that are affiliated with intrinsic motivation include improving overall health, personal growth, feeling energized, and being able to associate ourselves with other people.

A few weeks ago I was doing a track workout with my coach. He was doing a great job pushing me and helping me to maintain speeds that I would otherwise reconsider if I were alone. During our last 1200m interval, I was a few seconds behind during the last turn and as we reached the straightaway with only 100 meters to go, he offered me $5 if I could beat him to the finish line. I picked up the speed and gave it my all, only to finish a split second behind him. Although the money motivated me to step it up, it was ultimately my intrinsic drive to finish strong and build confidence in myself that pushed me down the stretch. Winning the money wasn’t my priority. Putting myself up to the challenge and stretching my limits was.

We are often presented with options to engage in both types of motivation, but it is ultimately our needs and desires for the activity that determine what kind of motivation steals the show. Motivation can be easily influenced by introducing extrinsic rewards, but this type of motivation is also more likely to stop once you take those rewards away. Therefore, it seems we should place higher value on intrinsic motivation, as it can become more permanent and gratifying over time.

So, just how do we integrate a little more intrinsic motivation into our lives and reduce those extrinsic factors that drive our behavior? Well, according to self-determination theory, there are three key ingredients that we can incorporate into our lives that will ultimately increase our intrinsic motivation and lead to higher feelings of vitality, stronger commitment, and more engagement on a day-to-day basis. Although they apply to many aspects of life including work, school, hobbies, parenting, close relationships, and more, I am going to discuss these components and how they relate to my experience with triathlon and training.

Autonomy: The need for autonomy comes from our desire to feel as though we are in control of our own destiny. It is our freedom to choose whether or not we do something. When we feel autonomous, we feel as though we are making the decision on our own to engage in an activity or perform a certain behavior. As soon as we begin to feel pressured or forced to do something, our autonomy immediately diminished and the behavior becomes more extrinsically driven. For example, my coach makes a schedule for me each week, but recognizes that the schedule is flexible and does not need to be followed to the letter. Just giving me the option to train or not train increases my own intrinsic desire to want to train and grow as an athlete. No one is forcing me to do this.

Competence: This need is the result of our personal beliefs about the self, and our ability to perform well at a particular task or tasks. One of the many reasons I stayed away from triathlon for a long period of time, and stuck to running and duathlons, was because I didn’t feel competent enough to complete the swim. Sometimes we have to prove ourselves wrong and more often than not, it takes time to build competence. Learning a new skill, or challenging ourselves to take risks, is one of the best ways to generate competence. Although I still do not feel 100 percent competent about my swimming ability, I do feel competent that I can survive the swim, and then thrive on the bike and run. The more competent we feel, the more control we have over our outcomes.

Relatedness: This need constitutes our shared experiences with others, and whether or not we feel connected to and included with others who are performing the same behaviors. It also includes our own genuine care and support for others. With any experiences that involve groups of people, the atmosphere can feel cliquey and unwelcome to outsiders. When people feel that they don’t fit in or belong, it can instantly strip them of their motivation to engage in the activity. It can also reduce competence and hinder performance. The more I feel connected and integrated into a community of those who share a similar goal, for example the wonderful community of triathletes and runners I have come to know, the more I will feel motivated to continue to be part of that environment.

So how do we use these tools in our own lives and in the lives of others?

How to increase autonomy: One of the best things people can do is recognize and minimize pressures that are put on them to perform a certain activity. This allows for more flexibility and choices. If you feel like setting a far-reaching PR time for a marathon is too much pressure, then set a more reasonable goal. Our goals have to be realistic enough so that we can perceive them as attainable. Also, surround yourself with people who support your choices and who allow you to create (and pursue) your own destiny.

How to increase competence: Competence takes time and usually requires positive feedback and specific feedback about the behavior that is being performed. Positive feedback can boost intrinsic motivation, but usually only when the person feels as though they are responsible for the competent performance. The last thing you want to do to someone who does not feel competent is put him or her down. When swimming with my coach, I find that very specific critiques of my technique, or noting minor improvements, helps me to build my competence. Also, if there is something that needs improvement and constructive criticism is necessary, it is best to offer that feedback in accordance with some positive feedback as well.

Another way to increase competence is to engage in challenging tasks that are not too easy, but are not too difficult. If I don’t challenge myself every once in a while, then there is no room for growth and I remain stagnant. If I set the bar too high, it is likely that I will set myself up for failure and in return, feel more incompetent. These challenges and little milestones are important because they retain our attention in the activity and allow us to adapt to new challenges and adversities.

How to increase relatedness: Often times when being introduced to a new environment or activity, it can create a lot of uncertainty and anxiety. One of the best ways to reduce these negative feelings is by surrounding yourself with empathetic and supportive people. When we have a network of people who understand or can relate to what we are going through, it creates a sense of belongingness and reassurance.

If you are new to a sport, join or get to know others who are in the same boat. Ask questions to those who have experience. When I signed up for my first marathon, I joined Team in Training so I could be part of a community of runners, many of who were training for their first marathon as well. It made me feel connected. Also, people can feel psychologically connected to others without necessarily interacting directly. Sending a message, blogging, watching others’ experiences, reading – these are all ways in which we can associate and feel related. Just as it is important for our own needs to be met, it important and satisfying to make others feel related as well.

Think for a moment about how these factors influence your own life. When all the ingredients are mixed well and we feel highly autonomous, competent, and related to others, it should produce an extremely high level of motivation and engagement in whatever activity we are doing. If you find that you are in a slump, whether while training for an athletic event, trying to find your niche at work, getting through classwork, or even managing your relationships, consider which of these factors might be missing and contributing to this depleted motivation.

Another thing I recommend is enhancing these needs in the lives of others as well. Do you know someone who wants to get into running, but they don’t feel competent or related to others in the running community – how might you help them feel more capable and connected? Do you know someone who feels burnt out at their job, as though they don’t have any freedom or choice in what they do? How could you help increase a sense of autonomy and control? These are things we can be mindful of, both in improving our own lives, and the lives of others.

What drives your motivation to train, exercise, work, and engage in hobbies and activities?

Do you feel as though your psychological needs are met, or could one of these areas benefit from a boost or improvement?

Is There a Downside to Being Happy?

March 27, 2014 by Kristen 31 Comments

I sure can’t think of one. So, why not want more of it? My husband and I recently watched a documentary on Netflix called Happy, which explores human happiness through interviews with people from all walks of life in 14 different countries. I highly recommend this movie for a number of reasons, but mostly because it discusses the science behind happiness and gives a perspective of what happiness is and means in different cultures around the world. The takeaway message was simple: we all can do things to increase our levels of happiness, and what we think might make us happy is often actually not the case at all. Here is a little preview:

Two days ago I came across a conversation between Erin, Beth, and Amy about a happiness challenge called 100 Happy Days. I was intrigued and inspired. I decided to commit to the challenge and document each day a thing or things that bring me happiness. I found this challenge to be quite interesting because of what I know about the science behind happiness.

Something I have always been interested in is the positive side of human behavior and thinking. At Oregon State University, I actually developed and taught an advanced level course on Positive Psychology, where the primary focus was on the good and positive in our lives. Much of the field of Psychology is centered around cognition, emotion, and behavior in it’s negative form, and while it is important to understand where these negative processes come from, it is just as important to recognize and understand the good and positive side of being as well. Thus, the field of Positive Psychology was born.

One of the first things I had my Positive Psychology students do in the classroom was to identify their character strengths. I highly recommend you do this too – go to http://www.authentichappiness.org and complete the VIA Survey of Character Strengths – it takes some time, but is well worth it. Character strengths are universal natural strengths that require no effort, make us feel energized, and are connected to six core virtues. The more we use our strengths, the more they can lead to fulfillment, growth, self-acceptance, positive affect, stronger relations with others, and greater well-being. These strengths are classified under the six core virtues:

The students then had to complete a project where they used their top three character strengths in unique ways over the term, and to observe and evaluate how it affected them and those around them. It was fascinating to read and listen to their stories, and the overwhelmingly positive response that I received from integrating day-to-day life into the course through this assignment. My top three strengths are zest/energy, social intelligence, and hope/optimism/future mindedness.

Another thing we discussed throughout the term were the ways in which we can control and increase our own levels of happiness. According to researchers who study happiness, 50 percent of our happiness is instilled in our genetics, 10 percent is due to uncontrollable circumstances, and about 40 percent of our happiness is under our own control.

Therefore, 40 percent of our happiness depends on what we do, how we live, and day to day thoughts that play out in our interactions and behaviors. Of course researchers have jumped all over the concept of what we can control and how we can all go about being happier. Scientific attempts to boost happiness have shown that there are several things we can do, and little changes we can make on a daily basis to become happier. Some, but not all, of these things include:

1) Expressing gratitude – Writing a letter, saying thank you, keeping a gratitude journal, or just being more appreciative of what we have are all ways that we can be more grateful of what we have. Many of us may feel grateful, but outwardly showing and expressing gratitude has a much greater impact.

2) Performing acts of kindness – Volunteering or doing a good deed for another without any expectations in return has immediate effects on happiness and serves to better both parties involved.

3) Counting blessings – Write down three (or more) good things every day before going to bed. When we acknowledge and think about the good in our day, especially before we fall asleep, we are more likely to sleep soundly and wake up in a more positive mood.

4) Engaging in activities that produce FLOW – I mentioned the idea of flow in a previous post, but it is the idea that we need to take time to do the things that make us feel exhilarated and produce optimal experiences where we can perform at our best. Here is one way to think of how flow is produced – the right amount of challenge given a certain level of skill.

5) Physical activity and exercise – No surprise here. There is a plethora of research that reveals the more we integrate movement into our lives, the healthier and more energetic we will feel. Not to mention, exercise is also a buffer against mental illness and can alleviate symptoms of mild depression and anxiety.

6) Savoring and mindfulness – Often times we get ahead of ourselves and are thinking about the next task or thing we need to do before finishing the task at hand. By being mindful of the moment and/or savoring something that often is devalued, we can live more in the present and slow down. When we think too much about the past or future, anxiety is likely to occur.

One of the tasks I had my students do was to take a moment and truly savor something that would commonly be overlooked or devalued. Their choices ranged from preparing a meal and eating, to walking from one class to another on campus and enjoying the people and scenery around them, to making their bed and cleaning up their room. It was interesting to see how much more thought and appreciation they had for these everyday tasks.

7) Meditate – Taking some quiet time each day to clear our thoughts and relax our body can not only reduce stress, but induce feelings of calm and contentment.

8) Prioritizing our close relationships – Building close relations with others is one of the most rewarding and powerful things we can do with our time. Humans have a strong need to belong and find acceptance from those around them, and in doing so, can find much joy in these relations. However, not all relationships are created equal. Connecting with those who build us up, not bring us down, is the key to generating positive outcomes.

9) Sleep – When we don’t get enough sleep, particularly over long periods of time, our mood can take a substantial hit and we live in a very fatigued state of mind. Our bodies not only need sleep for physical reasons, but for mental and emotional reasons as well. Try going a week with only a few hours of sleep a night and then ask those around you how fun you are to be around. 🙂

10) Using our character strengths – Whether at work, in school, at home, or while engaged in a hobby, when we start integrating our strengths in new and novel ways, it can lead to greater success and more pleasing outcomes.

11) Be happy – Sounds cliché, but the more we make an effort to act happy, smile, and be more optimistic, the more that going through the motions can lead to positive emotions. Plus, happiness can be contagious. Your smile might cause someone else to smile, and so on. Likewise, when we are having a bad day, sometimes just one positive interaction can lift a spirit.

Each week during the term, I had my students complete one of these tasks that coincided with the topics and material that was presented during the week. I was amazed by the subtle changes I saw in my students and the connections that were made within a classroom of 25. People opened up, showed support for one another, and it seemingly made the learning environment more natural and comfortable for all. Even those who had been quiet and indifferent in other classes of mine were able to open up and break out of their shell.

Although I have been unable to teach this course on campus given my new position with the Ecampus program, I still enjoy sharing my knowledge and trying to live in a way that represents many of these ideals. The 100 Happy Days project reminded me of yet another way in which we can take control of our emotions and live in a way that acknowledges and appreciates the good that we have in our lives.
Who wouldn’t want to be happy?

If you took the strengths test, what were your top three strengths?
Which of these techniques do you use or could you use more to increase happiness?
Do you do anything that isn’t mentioned here? What are your secrets to happiness?

Strengthening the Mental Muscle

March 16, 2014 by Kristen 15 Comments

Yesterday when I was out on my 50-mile ride, I hit a strong head wind during the last 20 miles and felt as though I wanted to toss up the white flag. I was over it. But, somehow I kept going, and eventually finished. Physically I was able to undergo the demand of the hills and wind, but mentally I felt weak and defeated. At least, until I realized that I needed to “buck up,” as my dad would always say, and get it done.

I did a lot of thinking during those last 20 miles about the difference between what I am physically capable of and what I am mentally capable of. I came to the conclusion that being able to strengthen the mental muscle is as, if not more, important than strengthening the physical muscles. How we think about any situation can ultimately determine the outcome. While thinking about all the things I do to build my own mental toughness, I decided to compile a list of techniques that I have used to help me build a more resilient mentality over the years.

Bad days are good – Not every workout or training day is going to be a good day (if you have never had a bad day, please, do share your secret). I’ve had my fair share of workouts that have felt ugly and wasted. But in reality, we need days that put us out of our comfort zone and into unfamiliar territory. These bad days help me learn to handle different kinds of stress and situations that are out of my control.

Great days are good too – These are those days that make us feel like an Olympian, if only for a moment. Take notes on these days as to why they are so good. Did you eat something different, get lots of sleep, listen to music? If we can replicate the things we can control, it can up our chances of repeating those “Olympic-like” days.

Train in all kinds of weather – I am guilty of choosing the treadmill when it is raining, or setting up on my trainer when it is windy or cold, but come race day we do not get the luxury of choosing the conditions. When I was training for the Seattle Marathon, I did a majority of my long runs in rainy/windy conditions. Come race day, when the weather report called for rain, I felt prepared (although it never rained that day). Better to be prepared than letting it mentally affect the way you feel going into the event.

Train alone – When you hold yourself accountable for some task, and no one is looking, how will you perform? I find that when I train on my own, that is a true test of my mental strength. Will I complete the entire workout? Will I run or bike or swim or (insert here) as hard as I would if I were working out with others or will I slack off? Will I complete the miles, or cut it short? When I am alone and put forth a hard effort with only myself to keep me accountable, it makes me feel much more accomplished and mentally prepared for future workouts.

But also with others – To the same extent as training alone, it is also good to train with others. Some of my best and hardest swims are done with my good friend Kalie, who is also training for 70.3 Boise. When she is going hard and has her mind set on a goal, that mentality spreads to me as well. People have a special way of encouraging and inspiring one another to be better. Whether you are training together or getting support from a loved one or friend, when people care about your success and hard work, it makes the act more mentally rewarding.

It will end – When you know there is a finish line, it is important to remind yourself that there is an end. It may hurt and it may be exhausting, but it will end. And if you can endure something until it is finished, it’s a good reminder that you can probably endure more.

Who is waiting for you at the finish line? – I have actually used this mental technique a lot during my races and it really helps to give me the extra push I need to finish strong. It’s a type of visualizing that emphasizes a very personal connection you have with another. Basically, if I am running a race and am hitting a wall or mental “funk” I start to think to myself, “what if my dad were waiting at the finish line? How much effort can I put forth to make it?” And those thoughts alone erase any uncertainties or negative thoughts about whether I am going to finish – because I know I would do anything to get there. Although I know my dad will not be at the finish line, I have a spiritual connection with him and know he is there every step of the way.

Catharsis can actually backfire – Catharsis is the idea that when you vent your emotions, it can relieve them as a result. However, this doesn’t actually work with aggression and strong negative emotions. Research suggests that it has the opposite effect and can actually increase aggression and anger. Yesterday, when I was facing that strong head wind, I found myself getting really upset and frustrated. This lead to cursing some pretty negative things, as though the wind was going to hear me, apologize, and instantly come to a stop (that would have been nice). What I realized is that yelling negative profanities into the air was not going to change anything. Actually, it made me feel even more negative about the entire situation. I decided to change my mindset and focus on more positive things, which over time helped me to stay strong. Which leads me to…

Stay Positive – So cliché, right? Sometimes it can be downright hard to stay positive, I know, I’ve been there. But how we think about things is ultimately a reflection of how we think and feel about ourselves. If I believe I can finish and maintain a positive perspective, I can finish. If I do not believe in myself, and spiral down a black hole of negative thoughts, then I can expect the outcome to be the same. Staying mentally positive and optimistic is critical to our physical success. I try to stay positive by having a mantra for each activity I do. Yesterday it was repeating “strong legs, healthy heart, willed mind” over and over and over. I also try to smile when I can.

Small goals achieve big things – It takes accomplishing a lot of smaller goals, and reaching little milestones, to put us in a position to grow. Each time we run a little faster, add a few more miles, swim a little harder, these are “wins” both physically and mentally. When I finish a workout, or accomplish something a little outside of my comfort zone, I take another step and build another level of confidence. Eventually all the steps in that staircase will lead to some significant larger goal or purpose, but you can’t get there without triumphing over the smaller goals first.

Visualize – Visualizing techniques are some of the most commonly used by sports psychologists when working with athletes. When an athlete can see himself or herself crossing the finish line, hitting a home run, making a free throw, or scoring a touchdown, envisioning that behavior over and over again can actually increase the likelihood that the visualized outcome will occur. Whenever I am in any type of sporting environment, I mentally focus on using these techniques to help me stay positive and focused. Yesterday I visualized myself approaching different areas of my route and found it to be very rewarding when those visions became reality.

Don’t overthink it – Overthinking leads to increased anxiety, which can cloud our decisions and increase fear. Before I went out on my ride, I asked my husband if I should postpone my long ride for another day, go a different route, just ride on the trainer, wait to go with someone else, etc. etc. etc. I was WAY overthinking my schedule and whether I should ride. Justin just looked at me and said, “go do it.” That was that. I did the ride. I find that the more I ruminate on where, when, how, with who, the more I stress about and am hindered by these hesitant thoughts. This is probably the mental exercise I need to work on the most.

These are the mental “guidelines” I am trying to keep top of mind during my training for Ironman 70.3 Boise, along with other races and events. Everyone knows that physical strength can be a big boost for mental strength, which is why we train our bodies. But it’s a good reminder that the opposite is also true: that mental strength can and does play an important role in the development of our physical strength, and can even be the “x factor” in helping us achieve and surpass our goals. If we also train our minds by developing the mental will and capacity to overcome obstacles, push through adversity, and pursue our goals—whether it is a marathon, sprint triathlon, 5K, Ironman, or just being active—our physical body will follow what the mind strives to do.

Which of these techniques do you use? How do you strengthen your mental muscle?