Notes on The Happiness Project

I thoroughly enjoyed listening to the audio version of The Happiness Project by Gretchen Rubin. Like books by Gary Vaynerchuk, it was read by the author, which added richness to the experience.

There were a lot of good examples in each chapter of behaviors the author tried, and I liked her overall objective of learning about and experimenting with happiness within the context of her current life situation. It was exactly the blend of psychology and philosophy that I enjoy. I especially enjoyed her use of quotes that inspired her and scientific studies that backed up some of the practices she tried. (There were also several points in the book when she sounded like one of my MBA profs -- perhaps she also got an MBA at some point or just read a lot of business books!)

Overall, through her journey in the book, the author came to learn "Four Splendid Truths" about happiness:

Four Splendid Truths

1. To be happier, you have to think about feeling good, feeling bad, and feeling right, in an atmosphere of growth.
2. One of the best ways to make yourself happy is to make other people happy; One of the best ways to make other people happy is to be happy yourself.
3. The days are long, but the years are short.
4. You’re not happy unless you think you’re happy.

It was also neat to hear about her own "Personal Commandments" and "Secrets of Adulthood" -- a lot of these (and the splendid truths) resonate with me.

Twelve Personal Commandments

1. Be Gretchen.
   
2. Let it go.
   
3. Act the way I want to feel.
   
4. Do it now.
   
5. Be polite and be fair.
   
6. Enjoy the process.
   
7. Spend out.
   
8. Identify the problem.
   
9. Lighten up.
   
10. Do what ought to be done.
    
11. No calculation.
12. There is only love.
    

Secrets of Adulthood

• The best reading is re-reading.
  
• Outer order contributes to inner calm.
  
• The opposite of a great truth is also true.
  
• You manage what you measure.
  
• By doing a little bit each day, you can get a lot accomplished.
  
• People don’t notice your mistakes and flaws as much as you think.
  
• It's nice to have plenty of money.
  
• Most decisions don't require extensive research.
  
• Try not to let yourself get too hungry.
  
• Even if you think they're fake, it's nice to celebrate Mother's Day and Father's Day.
  
• If you can't find something, clean up.
  
• The days are long, but the years are short.
  
• Someplace, keep an empty shelf.
  
• Turning the computer on and off a few times often fixes a glitch.
  
• It's okay to ask for help.
  
• You can choose what you do; you can't choose what you LIKE to do.
  
• Happiness doesn't always make you feel happy.
  
• What you do EVERY DAY matters more than what you do ONCE IN A WHILE.
  
• You don't have to be good at everything.
  
• Soap and water removes most stains.
  
• It's important to be nice to EVERYONE.
  
• You know as much as most people.
  
• Over-the-counter medicines are very effective.
  
• Eat better, eat less, exercise more.
  
• What's fun for other people may not be fun for you--and vice versa.
  
• People actually prefer that you buy wedding gifts off their registry.
  
• Houseplants and photo albums are a lot of trouble.
  
• If you're not failing, you're not trying hard enough.
  
• No deposit, no return.
  

Below are my main notes from the book.


Introduction

• Preparation
  
• Making resolutions
  
• Keeping resolutions
  

Getting started

• Midlife malaise
  
• Learn to feel grateful for ordinary day
  
• Dedicated a year to learning to be happy
  
• Decided on top 12 resolutions, one per month (reminds me of Mussar!)
  
• Working on your own happiness allows you to be a better person for others

Ch. 1: January

• Boost energy
  
• Vitality
  
• Go to sleep earlier
  
• Exercise better
  
• Toss, restore, organize
  
• Tackle a nagging task
  
• Act more energetic
  
• 1 hr. of sleep increases happiness more than $60K raise
  
• Keep the lights low around bedtime
  
• Get ready for bed well before bedtime
  
• Carried pedometer which motivated her to exercise (sounds like my FitBit!)
  
• Exercise boosts thinking
  
• Clear visible and psychic clutter
  
• Do what ought to be done (Be a man! Do the right thing!)
  
• Aspirational clutter, outgrown clutter, buyers-remorse clutter
  
• Donated and threw away a ton of clothes
  
• Nothing makes you more happy than an organized medicine cabinet
  
• 4 thermometer syndrome
  
• Don't postpone any task that takes 1 min
  
• 10 min tidying before bed
  
• Unfinished tasks also drain energy
  
• Act the way I want to feel
  
• Fake feelings until feel them

Ch. 2: February

• Remember love
  
• Marriage
  
• Quit nagging
  
• Don't expect praise or appreciation
  
• Fight right
  
• No dumping
  
• Give proofs of love
  
• Need many small positive interactions to offset one negative
  
• Partners' health and happiness converge
  
• No dumping of worries or minor troubles on partner
  
• Week of extreme nice
  
• Play one outdoor and one indoor game together
  
• Review resolutions each day and mark with checks (like Franklin)
  
• To be happy, need to feel good, feel less bad, and feel right in an atmosphere of growth
  
• Happiness is growth, striving for goals

Ch. 3: March

• Aim higher
  
• Work
  
• Launch a blog
  
• Enjoy the fun of failure
  
• Ask for help
  
• Work smart
  
• Enjoy now
  
• Happy people work more and better with others
  
• Was lawyer before chose to be writer to follow own desire
  
• Challenge and novelty give satisfaction (like blog)
  
• Small daily task more important than big single efforts

Ch. 4: April

• Lighten up
  
• Parenthood
  
• Sing in the morning
  
• Acknowledge reality of people's feelings
  
• Be a treasure house of happy memories
  
• Take time for projects
  
• Fog happiness: hard to see when up close but believe it's there
  
• Literally sing to kids in morning
  
• Make rhyming jokes instead of nagging
  
• Write down kids' feelings, literally repeat what they say so they feel heard
  
• If don't have solution, say will think about it
  
• Keep happy memories vivid, reminisce, keep mementos
  
• Happy experience: anticipate, savor, express appreciation, reminisce

Ch. 5: May

• Be serious about play
  
• Leisure
  
• Find more fun
  
• Take time to be silly
  
• Go off the path
  
• Start a collection
  
• You don't have to find fun the way others do
  
• Challenging, accommodating, relaxing fun
  
• Find happiness no matter what's around you

Ch. 6: June

• Find time for friends
  
• Remember birthdays
  
• Be generous
  
• Show up
  
• Don't gossip
  
• Make 3 new friends
  
• Number of friends biggest predictor of happiness
  
• Must have 5 true confidants
  
• Connect people to each other

Ch. 7: July

• Buy some happiness
  
• Money
  
• Indulge in a modest splurge
  
• Buy needed things
  
• Spend out
  
• Give something up
  
• Happiness from buying and from choosing not to buy

Ch. 8: August

• Contemplate the heavens
  
• Eternity
  
• Read memoirs of catastrophe
  
• Keep a gratitude notebook
  
• Imitate a spiritual master
  
• The days are long but the years are short
  
• Live in moment of present
  
• Inevitability of loss and death
  
• One sentence journal to keep record of experience and thoughts

Ch. 9: September

• Pursue a passion
  
• Books
  
• Write a novel in a month
  
• Make time
  
• Forget about results
  
• Master a new technology
  
• Accept own interests
  
• Compile own books and photo albums
  
• Self-publish (Lulu)
  
• Best occupations those that are least forced
  
• You're happy if you think you're happy

Ch. 10: October

• Pay attention
  
• Mindfulness
  
• Meditate on koans (Zen enigmatic phrases)
  
• Examine true rules (rules you live by or believe are behind proper behavior)
  
• Stimulate the mind in new ways
  
• Keep a food diary
  
• True rules: personal ideas on rules of life
  
• Play a hypnosis tape
  
• Laughter yoga
  
• "Drawing on the right side of the brain" class
  
• Music
  

Ch. 11: November

• Keep a contented heart
  
• Attitude
  
• Laugh out loud
  
• Use good manners
  
• Give positive reviews
  
• Find an area of refuge
  

Ch. 12: December

• Bootcamp perfect
  
• Follow all resolutions all the time
  
• Most important part of year: keeping and reviewing resolutions chart daily