Positive Psychology
Spencer Heijnen
Consultant, teacher positive psychology
Prior to becoming a trainer and consultant, Spencer studied as a Clarendon Scholar at the University of Oxford. He teaches positive psychology at the University of Amsterdam. Spencer is also a member of the Dutch National ThinkTank. It’s his personal and professional mission to let people, organisations and society thrive.
In this expert session, Spencer Heijnen delves into the multifaceted nature of happiness and its contributing factors. He begins by exploring the role of genetics, environment, and intentional activities in shaping an individual's "happiness setpoint." Spencer highlights the importance of recognizing the significance of intentional activities and emphasizes that people often focus too much on external circumstances and neglect the power of their actions.
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The speaker then shares insights into the concept of "Flow," a mental state of complete absorption in an activity, and its relation to happiness and productivity. According to Spencer, Flow states occur when there is a balance between challenge and skill level, having clear goals, and receiving direct feedback. Moreover, he underscores the importance of social connections and relationships for overall well-being and happiness.
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The topic of friendships arises, with research suggesting that having around five close friends is the norm, although many people reported having none or fewer. Spencer emphasizes that having strong social connections is vital to reach high levels of happiness. Engaging in activities that bring joy and deepening relationships are key strategies for enhancing overall well-being.
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Spencer further discusses the importance of coping with negative emotions instead of suppressing them. He suggests creating space for negative activities and emphasizes self-acceptance as part of this process. The speaker also encourages participants to simulate positive experiences from their past to help cultivate positivity in the present and adopt a Stoic philosophy perspective, which involves training our brains to appreciate life's good aspects.
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Key Learnings
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Discovering the Secrets of Happiness: Understanding the balance between genetics, environment, and intentional activities in shaping your happiness setpoint is essential. Focus on nurturing strong social connections and engaging in activities that bring you joy to increase overall well-being.
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Mastering Flow for Greater Happiness and Productivity: Achieve a state of complete absorption in an activity by finding the balance between challenge and skill level, setting clear goals, and receiving direct feedback. Social connections are crucial for reaching extreme happiness levels and enhancing productivity.
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Cultivating Positive Emotions and Coping with Negativity: While negative emotions are a natural part of life, it's essential to focus on cultivating positive emotions and learning healthy coping mechanisms. Practices like gratitude journaling, mindfulness meditation, and building strong relationships can help deepen happiness and resilience.
Interaction
During the expert session, Spencer Heijnen engages the audience through a Q&A session, live demonstrations of coping strategies, and interactive exercises with the Mentimeter app. Participants were encouraged to share their thoughts on happiness, social connections, and negative emotions, while Spencer provided insights from research and personal experience. Through these activities, attendees gained practical tools for improving their emotional well-being and fostering stronger relationships.