The Happiness Advantage - critical summary review

This book is an engaging introduction to positive psychology, blending scientific research with entertaining anecdotes. Shawn Achor argues that happiness is not just a byproduct of success, but a driver of it. His work revolves around the idea that cultivating a positive mindset can enhance productivity, creativity, and overall success in various aspects of life.

The author introduces several principles: the Tetris Effect, which suggests that focusing on positives can improve perception and outcomes; the Zorro Circle, which advocates for tackling small goals to build confidence; the 20-Second Rule, which recommends minimizing barriers to adopting positive behaviors; and Social Investment, which stresses the significance of nurturing relationships for greater happiness and productivity. By applying these principles, individuals can experience significant improvements in both their personal and professional lives.

The book is well-cited and features a mix of humor and data, though Achor's writing can occasionally be self-promotional and lengthy. Despite criticisms of being somewhat repetitive and potentially biased towards an upper-class perspective, the book offers valuable, actionable advice for boosting happiness and success.

Transforming performance through positive psychology

Shawn starts by getting in depth about the transformative power of positive psychology on individual performance and organizational success. He recounts his journey from Waco, Texas, to Harvard, where he spent twelve years as a student, teacher, and proctor. During this time, he observed that students who viewed their Harvard experience as a privilege, despite the pressures, were more successful and happier compared to those who felt overwhelmed.

This led him to explore positive psychology, which shifts focus from mental illness to what enables people to thrive. Achor’s research demonstrates that happiness and a positive mindset significantly enhance performance and productivity, and that success often stems from happiness rather than the other way around.

He introduces seven key principles of success: “The Happiness Advantage”, which suggests that a positive mindset gives a biological edge; “The Fulcrum and the Lever”, emphasizing the power of adjusting our perspective; “The Tetris Effect”, which advocates for focusing on opportunities; “Falling Up”, the ability to learn from failures; “The Zorro Circle”, which involves setting and achieving small goals to build toward larger ones; “The 20-Second Rule”, which involves making small adjustments to foster positive habits; and “Social Investment”, the importance of nurturing social relationships.

Achor aims to extend these principles beyond academia to various real-world settings, including businesses and non-profit organizations, to enhance overall performance and happiness. He also addresses the relevance of these principles during crises, using his experiences in Zimbabwe and the U.S. to illustrate how positive psychology can aid in overcoming economic and personal challenges.

His work also mentions the concept of neuroplasticity, revealing that our brains can adapt and become more positive through effort and practice. Despite initial skepticism, evidence from Achor’s training programs shows lasting benefits, such as improved happiness and reduced stress.

Why happiness comes first

Traditionally, many believe that success leads to happiness: if you work hard and achieve success, then you'll be happy. Achor challenges this notion by presenting evidence from positive psychology that suggests the opposite is true: happiness leads to success. He compares the shift in understanding about happiness to Copernicus's discovery that the Earth revolves around the Sun, not the other way around.

Just as Copernicus changed our view of the universe, the author argues that we need to change our view of happiness and success. Rather than waiting to be successful to become happy, we should focus on happiness to drive our success. Happiness is defined as a combination of positive emotions and a sense of meaning and purpose. He refers to  ’s components of happiness—pleasure, engagement, and meaning—and emphasizes that true happiness involves more than just fleeting pleasures.

Research shows that happy individuals tend to perform better in various domains, including work. Happy workers are more productive, experience fewer health issues, and achieve higher levels of success. Achor notes that companies benefit from fostering happy workplaces, as it leads to increased creativity, better performance, and reduced absenteeism. Studies have demonstrated that happiness is a precursor to success, not merely a result.

For example, employees who are happy tend to perform better and achieve higher evaluations and pay. Longitudinal studies and experiments show that happiness can lead to better health, improved performance, and greater success over time. Happiness has biological benefits, such as the release of dopamine and serotonin, which enhance learning, creativity, and problem-solving abilities. Positive emotions broaden our thinking and increase our ability to innovate and find solutions.

The author suggests that even small boosts in happiness, such as through positive reinforcement or enjoyable work environments, can lead to significant improvements in performance. This has implications for workplaces, schools, and other areas where productivity and creativity are valued.

How beliefs and mindset affect outcomes

Shawn argues that believing in your own ability to succeed significantly influences your actual performance. Research supports the idea that positive beliefs about oneself can lead to improved motivation and job performance. For instance, a study on accountants showed that those with strong self-belief outperformed their peers in job ratings, even surpassing those with more skills or training. He highlights that the mindset about one's abilities is not fixed.

He cites studies, like those by Margaret Shih at Harvard, showing that shifting one's focus—from a negative stereotype to a positive one—can drastically improve performance. For example, Asian women performed better on math tests when reminded of their cultural strengths rather than gender stereotypes. The effect of positive role models is also discussed.

A study following the 2008 U.S. presidential election showed that African American students performed better on standardized tests after the election of Barack Obama, who served as an inspiring figure, reducing the impact of racial stereotypes on their performance. Achor introduces the concept of job orientation, as studied by Amy Wrzesniewski. People can view their work as a job (a mere paycheck), a career (focused on advancement), or a calling (fulfilling and meaningful). Those with a calling orientation find their work more rewarding and are generally more successful.

Shawn suggests that employees can transform their jobs into a calling by finding meaning in their tasks and aligning them with personal values. He employs the metaphor of the fulcrum and lever to illustrate how adjusting one's mindset (the fulcrum) can magnify their ability to achieve (the lever). By focusing on strengths and positive attributes, individuals can significantly enhance their performance. However, he also warns against unrealistic expectations—while mindset is powerful, it has its limits, and some constraints are unavoidable.

The author discusses the Pygmalion Effect, where higher expectations from others can lead to improved performance. He explains how this principle was demonstrated in an experiment where teachers were led to believe certain students had high potential, resulting in those students performing better.

This effect extends to all areas of life, including workplace dynamics, where leaders' beliefs in their team's potential can shape outcomes. Achor's message is that our beliefs and mindset are powerful tools that can shape our reality and performance. By nurturing a positive mindset and focusing on strengths, individuals can unlock their full potential and achieve greater success.

The Tetris Effect

Achor uses personal anecdotes and research studies to illustrate the Tetris Effect. For example, after playing Grand Theft Auto for hours, he found himself momentarily trying to steal a police car, reflecting how repeated behaviors in a video game can affect real-world actions. Similarly, participants in a study who played Tetris extensively started seeing falling shapes in their everyday environment, demonstrating how repetitive activities can shape our cognitive patterns.

The Tetris Effect reveals how our brains can become "stuck" in certain cognitive patterns based on our experiences. This pattern recognition is a normal process but can become maladaptive if it leads to negative thinking or behaviors. For instance, a person might become overly critical or pessimistic if their job requires them to constantly look for problems. Shawn explains how some people develop a negative version of this effect, where their brains are trained to focus on problems and flaws due to their repetitive exposure to negative stimuli.

This pattern can be detrimental to their overall happiness and effectiveness, as they might overlook positive aspects of their environment and experiences. The concept can also be applied positively. By intentionally focusing on positive aspects of life and work, individuals can train their brains to recognize and capitalize on opportunities. This shift can improve happiness, productivity, and performance.

The Positive Tetris Effect involves retraining the brain to scan for positives, thus enhancing one’s outlook and capabilities. He emphasizes that understanding the Tetris Effect can help individuals and organizations foster more positive and productive environments. By focusing on the positives, people can enhance their overall well-being and effectiveness, transforming their approach to challenges and opportunities.

One small goal at a time

Shawn uses a story from The Mask of Zorro as a metaphor to illustrate how focusing on small, manageable goals can lead to greater overall success. The tale begins with Alejandro, who initially tries to tackle grand challenges without much success. His mentor, Don Diego, teaches him to focus on a small, manageable area—a circle in the dirt—until he masters it. Only after gaining control within this circle does Alejandro begin to expand his abilities and achieve greater feats.

Achor suggests that this approach is a powerful metaphor for achieving goals in our personal and professional lives. By focusing on small, controllable tasks, we can regain a sense of control and gradually expand our circle of influence. This method helps in managing stress and building confidence. He emphasizes that feeling in control is crucial for well-being and performance.

Research shows that individuals who believe they have control over their actions experience less stress and higher job satisfaction. This perception of control can even impact physical health, such as reducing the risk of heart disease. People with an internal locus of control believe their actions affect outcomes, leading to better performance and satisfaction. Conversely, those with an external locus feel that external factors determine their fate, which can lead to learned helplessness and decreased motivation.

When overwhelmed, our brain’s emotional system (the "Jerk") can take over, impairing rational decision-making. Achor explains that this "emotional hijacking" happens when stress triggers a reflexive, emotional response rather than a thoughtful one. High stress and lack of control can negatively impact job performance, decision-making, and overall effectiveness. This is evident in the workplace, where stress can lead to decreased productivity and increased turnover.

He advises starting with self-awareness and focusing on small, achievable goals. By concentrating on manageable tasks and gradually expanding our efforts, we can regain a sense of control and confidence. The idea of making small, continuous improvements (kaizen) can lead to significant progress over time. This approach, used in both personal development and business, transforms small efforts into substantial results.

A formula for achieving lasting success

The author explores two key concepts for improving behavior and achieving success. First, he introduces the "20-Second Rule," which emphasizes reducing the activation energy required to start positive habits while increasing the effort needed to maintain negative ones. He argues that simply knowing what’s beneficial doesn’t guarantee action, highlighting the gap between knowledge and execution.

Shawn explains that habits are automatic behaviors formed through consistent practice, making it essential to turn desired actions into habits. Daily effort strengthens neural pathways, making behaviors more automatic and less reliant on willpower, which is often unsustainable. By minimizing barriers to starting new habits (e.g., placing a guitar in a visible spot) and increasing obstacles to bad habits (e.g., hiding TV remote batteries), one can more easily establish beneficial behaviors.

In his discussion on social investment, Achor emphasizes the profound impact of social support on well-being and success. He recounts an exercise illustrating the importance of maintaining social connections during stress, contrasting it with the common mistake of isolating oneself in tough times. Strong social networks not only boost happiness but also improve productivity and resilience, as they provide emotional, intellectual, and physical resources.

Research shows that social connections are more critical for long-term satisfaction than wealth or intelligence, with positive interactions releasing oxytocin that reduces anxiety and improves focus. Additionally, strong social support systems help manage stress and enhance performance, much like an offensive line protects a quarterback in football. Achor concludes that investing in social bonds is crucial for high performance and overall success, as collaborative environments often lead to better outcomes than isolated work.

Final notes

In "The Happiness Advantage," Shawn Achor studies the profound connection between happiness and success. As a leading researcher in positive psychology, he challenges the traditional notion that success leads to happiness. Instead, he posits that happiness is the true driver of success. The book centers around seven key principles demonstrating how a positive mindset can significantly boost our productivity, creativity, and overall effectiveness.

Achor overturns the conventional belief by suggesting that happiness fuels success. He explains that our experiences shape the patterns we notice, and by focusing on positive experiences, we can shift our perspective to view challenges as opportunities. During adversity, our brains adapt to help us cope, turning setbacks into stepping stones toward greater success and happiness.

The author also emphasizes how small adjustments in our habits can lead to significant improvements. By reducing the effort required to initiate positive behaviors, we increase the likelihood of forming good habits. Building strong social connections and practicing gratitude are essential for enhancing happiness, as positive relationships contribute to our overall well-being and success.

The book advocates for a shift from focusing on psychological "sickness" to a wellness-oriented approach. Shawn’s research highlights that social support and a positive mindset are crucial for achieving high performance and satisfaction. However, some critics argue that the book's focus is somewhat narrow, addressing happiness primarily as a personal achievement rather than as part of a broader concept of well-being.

12min tip

“Start With Why” by Simon Sinek introduces the concept of The Golden Circle—a framework that can help build organizations, lead movements, and inspire people by focusing on the deeper purpose behind their actions. Through powerful examples, including Martin Luther King Jr., Steve Jobs, and the Wright Brothers, Sinek demonstrates that understanding the "WHY" behind our actions and decisions is crucial for lasting impact.