The Psychology of Happiness: Independent Reading Notes
Quote, Import information, main point, suggestions by the author, your thoughts Page Number
Do nothing for at least 15 minutes a day. 7
Vacate your life. Put up a "no vacancy" sign. Stop all interruption. 14
Let your body vacate. Let go of everything except the awareness of your soul. 16
Let your mind vacate. Put all your thoughts somewhere else. 18
Create and absorb a moment of truth each day. 25
Step 1. Start with your daily dose of nothing. 32
Ask and answer these questions: What am I feeling? What hurst? What is the painful story I'm telling? Can I be sure my painful story is true? 34
Can I be sure my painful story is true? Is my painful story working? Can I think of another story that might work better?
Offer compassion to your inner lying scumbag. 42
Establish a context of stillness (Menu item #1) 53
Get honest (Menu Item #2) 55
Find the first desire that comes to your mind. 56
Explore until you find the true desire. 57
Let desire become intention. Think that you don't want it, but need it. 60
Leave the beaten path. Don't assume you will reach your desire through natural means. 61
Ask "Then what?" Imagine your life if the desire is fulfilled. 62
Creativity: Find a way to achieve your desire (What if I....?) 66
Think of 10 ways to solve the problem you're facing. 75
Perseverate on your enemies. Target an individual or group you hate. 75
Unify false dichotomies. Make a list of things that cannot exist in your life. 80
Begin to notice the unspoken rules of a social system you live with. 82
Find a problem you must solve to get your desire. Set out to do something that has nothing to do with the problem. 84
Do one thing different. Through all of this change one thing in your behavior. 85
Do one frightening thing that contributes to achieving your desires. 90
Choose any scary goal. 97
Take the smallest scary step possible. 99
Make backing out as hard as going forward. 101
Take a deep breath and jump. 104
Give yourself three treats. One for every risk you take, and 2 because you're you. 110
Complete a list of smile sparkers. Find things that make you smile. 116
Indulge you beastly self. List things that delight each of your senses. 118
Consider qualities of you that are most virtuous. Then do something that is a complete contradiction of your virtuous self. 122
Always have a treat after risk. Also, have treats in the morning, afternoon, and evening. More treat, through more of the day. 127
If you are resisting your treats, bring someone else into the process to give permission for treats. 128
Do nothing for at least 15 minutes a day. 7
Vacate your life. Put up a "no vacancy" sign. Stop all interruption. 14
Let your body vacate. Let go of everything except the awareness of your soul. 16
Let your mind vacate. Put all your thoughts somewhere else. 18
Create and absorb a moment of truth each day. 25
Step 1. Start with your daily dose of nothing. 32
Ask and answer these questions: What am I feeling? What hurst? What is the painful story I'm telling? Can I be sure my painful story is true? 34
Can I be sure my painful story is true? Is my painful story working? Can I think of another story that might work better?
Offer compassion to your inner lying scumbag. 42
Establish a context of stillness (Menu item #1) 53
Get honest (Menu Item #2) 55
Find the first desire that comes to your mind. 56
Explore until you find the true desire. 57
Let desire become intention. Think that you don't want it, but need it. 60
Leave the beaten path. Don't assume you will reach your desire through natural means. 61
Ask "Then what?" Imagine your life if the desire is fulfilled. 62
Creativity: Find a way to achieve your desire (What if I....?) 66
Think of 10 ways to solve the problem you're facing. 75
Perseverate on your enemies. Target an individual or group you hate. 75
Unify false dichotomies. Make a list of things that cannot exist in your life. 80
Begin to notice the unspoken rules of a social system you live with. 82
Find a problem you must solve to get your desire. Set out to do something that has nothing to do with the problem. 84
Do one thing different. Through all of this change one thing in your behavior. 85
Do one frightening thing that contributes to achieving your desires. 90
Choose any scary goal. 97
Take the smallest scary step possible. 99
Make backing out as hard as going forward. 101
Take a deep breath and jump. 104
Give yourself three treats. One for every risk you take, and 2 because you're you. 110
Complete a list of smile sparkers. Find things that make you smile. 116
Indulge you beastly self. List things that delight each of your senses. 118
Consider qualities of you that are most virtuous. Then do something that is a complete contradiction of your virtuous self. 122
Always have a treat after risk. Also, have treats in the morning, afternoon, and evening. More treat, through more of the day. 127
If you are resisting your treats, bring someone else into the process to give permission for treats. 128
I probably had the least amount of fun putting together this piece. It was a burden putting together the notes after reading chapters, but it was even worse transferring it from page to screen. It was so difficult orienting the responses and numbers in their positions. I think that all the hard work payed off eventually when I handed it in. It may have payed off even more when I put it in my portfolio.