Essere più felici: come aumentare la propria felicità con il planner del benessere

Summary

The video script introduces an innovative tool called the 'Happiness Planner' designed to enhance personal well-being. Based on Dr. Sonja Lyubomirsky's research, it emphasizes that 40% of our subjective well-being is influenced by intentional activities we choose to engage in. The script outlines a three-step process involving monitoring daily activities for 2-4 weeks, analyzing which activities contribute to better days, and planning to incorporate more of these activities into one's routine. It highlights that while 60% of our well-being is out of our control, the remaining 40% is within our power to improve, and doing so can positively impact both our emotional and physical health. The Happiness Planner aims to help individuals identify and schedule activities that boost their mood, transforming happiness from a passive state to an active, achievable goal.

Takeaways

• 📈 The 'Happiness Planner' is introduced as a tool to increase personal happiness, emphasizing the power of intentional activities in shaping our subjective well-being.
• 🧠 Dr. Sonja Lyubomirsky's research is referenced, highlighting that 40% of our happiness is influenced by intentional activities that we choose to do.
• 🤔 The importance of being aware of our ability to positively impact our happiness through daily choices is discussed.
• 📅 The concept of subjective well-being is explained, which involves experiencing frequent pleasant emotions and occasional unpleasant ones, with an overall positive outlook on life.
• 🌟 Positive psychology identified subjective well-being as a measure of emotional health and a predictor of physical health and longevity.
• 🧬 Research has shown that 60% of subjective well-being is determined by factors beyond our control, whereas 40% is within our control through our choices.
• 💪 The script encourages us to recognize the immense power we have over our happiness through our daily actions.
• 🎯 Identifying activities that promote subjective well-being is individual and varies from person to person, emphasizing the need for personalization.
• 📝 The practical exercise in the video is divided into three steps: monitoring, analyzing, and planning, to understand what makes a good day and how to increase those activities.
• 📊 Monitoring involves tracking daily activities and rating each day on a scale of 1 to 10 to gather data on what contributes to a good day.
• 🔍 Analysis involves identifying which activities made the best days and finding ways to make them more frequent, while also examining what made the worst days and how to counteract them.
• 📈 Planning involves using the insights from monitoring and analysis to make intentional choices to improve the majority of our days.

Q & A

What is the main purpose of the 'planner of well-being' introduced in the video?

The main purpose of the 'planner of well-being' is to help individuals increase their subjective happiness by identifying and incorporating intentional activities that positively influence their mood and overall well-being.

According to Dr. Sonja Lyubomirsky's studies, what percentage of our sense of well-being is determined by intentional activities?

Dr. Sonja Lyubomirsky's studies have found that 40% of our sense of well-being is determined by intentional activities.

What is the definition of subjective well-being as mentioned in the script?

Subjective well-being is a state where a person experiences frequent pleasant emotions and occasional unpleasant emotions, generally having positive thoughts about life.

How does subjective well-being impact our physical health?

Subjective well-being impacts our physical health both in the short and long term by reinforcing our immune system, lowering the risk of certain diseases (including cardiac diseases), and speeding up recovery after an illness.

What percentage of our well-being is considered to be outside of our control, according to researchers?

Researchers have found that 60% of our well-being is outside of our control, influenced by external circumstances and our genetic-biological makeup.

What is the significance of the remaining 40% of well-being that is within our control?

The remaining 40% signifies the power we have to positively influence our daily life and ensure a significant part of our contentment through our choices and actions.

Why is it important to identify activities that promote subjective well-being?

Identifying activities that promote subjective well-being is important because they are not universal and vary from person to person, allowing individuals to tailor their daily activities to maximize their happiness.

What are the three steps involved in the practical exercise with the well-being planner?

The three steps involved are monitoring, analyzing, and planning. Monitoring involves tracking daily activities and their impact on well-being over 2-4 weeks. Analysis involves identifying activities that contributed to the best days. Planning involves incorporating more of these activities into the daily schedule.

How should one rate their days in the monitoring phase of the well-being planner?

One should rate their days on a scale of 1 to 10, where 1 represents the worst day of their life, 10 represents one of the best days, and 5 is an average day.

What is the key to improving well-being according to the video?

The key to improving well-being is to voluntarily plan and incorporate activities that are known to enhance mood and happiness into one's daily routine.

What additional support is offered for those seeking more concrete actions for their well-being?

Professionals from Mindcenter, which are psychology, psychotherapy, and coaching centers founded and directed by the speaker, are available to provide further support and guidance.

How can the well-being planner be accessed by those interested?

The well-being planner can be accessed for free by following the link provided in the description of the video on YouTube.

Outlines

00:00

📈 Introduction to the 'Happiness Planner'

The speaker introduces a tool called the 'Happiness Planner' designed to increase personal happiness. They explain that happiness is not a passive state but can be actively influenced by intentional activities that we choose to engage in. The 'Happiness Planner' is based on the research of Dr. Sonja Lyubomirsky, who found that 40% of our subjective well-being is determined by our intentional activities. The tool is available for free download through a link in the video description. The speaker emphasizes the power we have to positively impact our daily lives and overall satisfaction by making conscious choices.

05:03

📊 Monitoring and Analyzing Daily Activities for Happiness

The second paragraph outlines a three-step process for using the 'Happiness Planner' to improve well-being. The first step involves monitoring daily activities and rating each day on a scale from 1 to 10, with 1 being the worst day and 10 being the best. This helps identify what makes a day good or bad. The second step is analysis, where the individual reviews which activities contributed to the best days and which to the worst, looking for patterns. The final step is planning, which involves incorporating more of the positive activities identified into the daily schedule to enhance overall happiness. The speaker also suggests that even introducing one or two of these activities can lead to significant improvements in well-being.

Keywords

💡Happiness

Happiness refers to the state of well-being and contentment. In the video, it is a central theme, with the speaker discussing how individuals can actively increase their happiness through intentional activities. The script mentions that 'every day, through our choices, we have the power to positively influence our happiness by a good 40%,' emphasizing the role of personal agency in achieving happiness.

💡Well-being

Well-being is a broad term that encompasses both emotional and physical health. The video introduces the concept of subjective well-being, which includes experiencing frequent positive emotions and occasional negative ones, along with having a generally positive outlook on life. It is related to the video's theme as it is the state that the 'planner of well-being' aims to enhance through intentional activities.

💡Intentional Activities

Intentional activities are actions that individuals consciously choose to engage in. The script highlights that 40% of our sense of well-being depends on these activities, which we can select to influence our happiness. An example from the script is 'every day, through our choices, we have the power to influence our happiness,' which underscores the significance of intentionality in shaping one's emotional state.

💡Subjective Well-being

Subjective well-being is a psychological term that describes the personal experience of life satisfaction and happiness. The video explains that it involves frequent positive emotions and occasional negative ones, with an overall positive view of life. It is crucial to the video's narrative as it is the condition that the 'planner of well-being' is designed to improve through daily planning and intentional choices.

💡Planner of Well-being

The 'planner of well-being' is a tool introduced in the video to help individuals increase their happiness. It is downloadable and consists of a diary or planner to record activities and their impact on the user's happiness. The script mentions that this tool is 'incredibly useful for increasing one's happiness' and is based on the studies of Dr. Sonja Lyubomirsky, emphasizing its practical application in the pursuit of happiness.

💡Mindcenter

Mindcenter is mentioned in the script as a place where professionals in psychology, psychotherapy, and coaching are available to help with more concrete actions for well-being. It is related to the video's theme as it offers additional support for individuals seeking to improve their well-being beyond the use of the 'planner of well-being.'

💡Genetic-Biological Factors

Genetic-biological factors are elements that are outside of an individual's control and contribute to their well-being. The video states that 60% of our well-being is determined by such factors, while the remaining 40% is within our control. This distinction is important as it highlights the proportion of well-being that individuals can actively influence through their choices and actions.

💡Immune System

The immune system is the body's defense mechanism against illness and disease. The video explains that a high level of subjective well-being strengthens the immune system, reduces the risk of certain diseases, and speeds up recovery after an illness. This relates to the video's theme by illustrating the tangible physical benefits of pursuing emotional well-being.

💡Longevity

Longevity refers to the state of living a long, healthy life. The script mentions that subjective well-being not only affects emotional health but also predicts physical health conditions and longevity. This keyword is significant to the video's message as it connects the pursuit of happiness with the potential for a longer, healthier life.

💡Social Well-being

Social well-being pertains to the health and happiness of a community or society at large. The video suggests that subjective well-being is an important factor in studying social well-being and in evaluating the success of economic and political choices. It ties into the video's theme by broadening the scope of well-being beyond the individual to the collective.

💡Daily Planning

Daily planning is the act of organizing and scheduling one's day intentionally to include activities that contribute to well-being. The video outlines a three-step process involving monitoring, analyzing, and planning, which is essential for identifying and incorporating activities that improve mood and happiness into one's daily routine. This keyword is central to the video's practical advice on how to increase personal happiness.

Highlights

The 'Happiness Planner' is introduced as a useful tool to increase personal happiness.

The planner can be downloaded for free from the video description.

40% of our subjective well-being depends on intentional activities that we choose to do ourselves.

We have the power to positively influence our happiness by 40% through our daily choices.

Subjective well-being is experiencing frequent pleasant emotions and occasional unpleasant ones, with overall positive thoughts about life.

Positive psychology identified subjective well-being as a key measure of emotional health, predicting physical health and longevity.

60% of subjective well-being is outside our control, based on external circumstances and genetic factors.

The remaining 40% of well-being is under our control, determined by our choices.

Happiness is not passive or random, but largely influenced by our daily decisions and actions.

Activities that promote subjective well-being vary from person to person, such as solitude, socializing, outdoor activities, reading, watching TV, getting extra sleep, or having lunch with friends.

The Happiness Planner exercise involves three steps: monitoring, analyzing, and planning.

Monitor your daily activities and rate each day from 1-10 for 2-4 weeks to gather data on what makes a good day for you.

Analyze which activities made the highest-rated days better than others, and identify a pattern.

Also analyze what made the lowest-rated days worse, and consider how to counterbalance negative events with mood-boosting activities.

Use the insights from monitoring and analyzing to plan how to make most days good days by incorporating identified positive activities into your routine.

Introducing just 1-2 of the positive activities you discovered can lead to significant improvements in happiness.

The Happiness Planner aims to be a useful tool and ally in enhancing your well-being.

Professionals at Mindcenter, founded by the speaker, are available for more concrete steps to improve well-being.

Transcripts

Cari amici e amiche, volete aumentare la vostra  felicità? Chi è che non lo vorrebbe ... ma come  

fare e, soprattutto, come poterlo fare da soli?  Sono qui apposta perchè oggi voglio presentarvi  

uno strumento incredibilmente utile per aumentare  la propria felicità. L'ho chiamato il "planner del  

Benessere". Questo strumento che vi mostro  qui in anteprima e, se state vedendo questo  

video su YouTube, è scaricabile gratuitamente.  Trovate il link nella descrizione di questo  

video. Questo strumento nasce dagli studi della  dottoressa Sonja Lyubomirsky, una psicologa che ha  

scoperto che il 40% del nostro senso di benessere  soggettivo dipende dalle attività "intenzionali",  

cioè quelle attività che scegliamo noi  stessi di compiere. In pratica ogni giorno,  

attraverso le nostre scelte, abbiamo  il potere di influenzare positivamente  

la nostra felicità di un buon 40%. Che dire  ragazzi, che potere incredibile che abbiamo tra  

le mani. Ma quanto siamo realmente consapevoli di  questo nostro superpotere? Come sarebbe la nostra  

vita se riorganizzassimo un po' le nostre giornate  per includere ciò che davvero ci fa stare bene?  

Soprattutto, sappiamo che cosa nello specifico è  in grado di cambiare il nostro umore in meglio o  

lasciamo che la felicità sia totalmente casuale? Amici, cerchiamo quindi di addentrarci in questo  

tema andando a comprendere, innanzitutto,  di che cosa stiamo parlando: che cos'è il  

benessere soggettivo? Il benessere soggettivo è  una condizione in cui la persona sperimenta ogni  

giorno frequenti emozioni piacevoli e sporadiche  emozioni più spiacevoli. In generale ha dei  

pensieri positivi nei confronti della vita.  Questo parametro è stato individuato dalla  

psicologia positiva intorno agli anni 80 e, tra  le altre cose, serve non soltanto a misurare la  

salute emotiva delle persone ma anche a predirne  le condizioni di salute fisica e la longevità.  

Perché? Perché il livello di benessere soggettivo,  oltre a influenzare la nostra salute psicologica,  

ha un impatto fondamentale sulla nostra salute  fisica nel breve e nel lungo periodo in quanto  

rinforza il nostro sistema immunitario, abbassa il  rischio di alcune patologie (tra le quali quelle  

cardiache) e rende più rapida la guarigione dopo  una malattia. Pensate, si tratta di un fattore  

talmente importante da essere considerato nello  studio del benessere sociale (cioè di comunità  

allargate) e nella verifica del successo delle  scelte economiche e politiche. Ma da che cos'è  

che dipende il benessere soggettivo? I ricercatori  l'hanno studiato e hanno scoperto che il 60% di  

questo dipende da dei fattori che sono al di fuori  del nostro controllo (alcune circostanze esterne,  

il nostro corredo genetico-biologico). La cosa  importante però è che c'è un restante 40% che  

invece dipende soltanto da noi, dalle nostre  scelte. Ecco perché vi parlavo di un potere  

enorme nella nostra mente. Con questa grossa  percentuale, infatti, possiamo influenzare  

positivamente la nostra quotidianità e garantirci  una parte importante di appagamento. Insomma,  

tutte quelle sensazioni positive che siamo  un po' abituati a pensare come frutto del  

caso o della fortuna, in realtà, sono alla nostra  portata. La felicità non è un elemento passivo,  

non è un regalo della dea bendata che ci guarda  una mattina e dice: "oggi è tua". In realtà è un  

qualcosa di ampiamente influenzabile dalla volontà  grazie a ciò che decidiamo di fare o di non fare  

ogni giorno. Le attività che favoriscono il  benessere soggettivo non sono universali. Variano  

da persona a persona. Qualcuno magari potrebbe  trovare piacevole la solitudine, altri invece  

la compagnia. C'è chi ama rigenerarsi all'aria  aperta e chi invece si rilassa con un libro o  

guardando una serie TV. In certi casi a renderti  felice è dormire un'ora in più e in altri invece  

concederti un pranzo fuori con gli amici. Insomma,  non è tanto importante che cosa sia in grado di  

migliorare l'umore ma il fatto che quel qualcosa  venga volontariamente pianificato ogni giorno.  

Eccoci allora arrivati alla parte pratica di  questo video con il nostro esercizio che si divide  

in tre step, come potrete vedere scaricando il  file allegato. Questi step sono: il monitoraggio,  

l'analisi e la pianificazione. Prima di tutto  dobbiamo capire che cosa rende una nostra giornata  

una buona giornata. Per farlo dobbiamo dedicarci a  raccogliere dei dati. Quello che ti chiedo di fare  

in questo primo step è di monitorare l'andamento  delle tue giornate per un minimo di 2-4 settimane,  

registrando su questo nostro diario/planner del  benessere (che trovi in allegato) le attività  

che porti a termine, che hai svolto. Poi, per  ogni giornata, dovrei dare un punteggio da 1 a  

10 secondo la seguente scala di valutazione. Come  puoi vedere, 1 corrisponde a una delle giornate  

peggiori della mia vita mentre 10 indica uno  dei giorni migliori della mia vita. 5, invece,  

è una giornata nella media. 7 è una giornata  molto buona, eccetera. Una volta fatto questo,  

passiamo alla seconda fase: l'analisi. Qui andiamo  a vedere che cosa ha reso le giornate valutate dal  

6 al 10 migliori delle altre. Quali attività  che hai fatto in quei giorni? Una passeggiata  

con delle persone a te care? Una telefonata a  un'amica che non senti spesso? Hai letto un libro  

in tranquillità? Hai fatto qualche esperimento  in cucina? Hai suddiviso diversamente il lavoro?  

Qualcos'altro? Identificare con precisione queste  attività è un punto cruciale. Successivamente,  

dobbiamo trovare un sistema per rendere queste  attività piacevoli più frequenti nella nostra  

agenda. Allo stesso modo è importante analizzare  anche che cosa ha reso le giornate che hanno un  

voto da 5 all'1 peggiori delle altre. È successo  qualche cosa di specifico? Questo qualche cosa  

si è ripetuto in più di una giornata? C'è  qualcosa che non è avvenuto? È possibile  

controbilanciare magari gli eventi spiacevoli con  alcune delle attività che solitamente migliorano  

il nostro umore? Mentre svolgiamo questa parte  dell'esercizio concentriamoci soprattutto sul  

cercare di individuare una sorta di schema nelle  giornate più positive e in quelle più negative.  

A questo punto abbiamo informazioni a  sufficienza per rispondere all'ultima  

domanda prima di procedere poi alla fase  di pianificazione vera e propria. Su questo  

facciamo chiaramente riferimento alla terza parte  del planner nella quale ci viene posta la domanda:  

che cos'è che posso fare o non fare per rendere  la maggior parte delle mie giornate delle buone  

giornate? Vi assicuro che, per quanto possa  sembrare strano, in un primo momento basterà  

introdurre anche soltanto una o due delle  attività che avete individuato per vedere  

dei miglioramenti anche significativi. Cari  amici e amiche, anche per oggi è tutto. Io mi  

auguro che il planner del benessere si riveli  un utile strumento, un buon alleato il vostro  

benessere. Vi ricordo che i professionisti  di Mindcenter (i centri di psicologia,  

psicoterapia e coaching da me fondati e diretti)  sono a vostra disposizione in caso aveste voglia  

di fare qualche cosa di ancora più concreto per  il vostro benessere. Ciao e alla prossima ;)