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Psychology","What is positive psychology? How does it relate to other types of psychology? How is it different from self-help?",[38,95,196,252],{"id":39,"data":40,"type":21,"version":42,"maxContentLevel":28,"summaryPage":43,"introPage":51,"pages":58},"3b8fdd62-a2cf-42f8-8691-1f21b67506ba",{"type":21,"title":41},"Understanding Positive Mental States",7,{"id":44,"data":45,"type":28,"maxContentLevel":28,"version":25},"3854d610-c227-4fc7-a687-ea7e1c0bb48a",{"type":28,"summary":46},[47,48,49,50],"Positive psychology focuses on what makes life worth living","Research shows gratitude boosts happiness and well-being","Strong relationships are key to human flourishing","Positive thinking can transform your quality of life",{"id":52,"data":53,"type":54,"maxContentLevel":28,"version":21},"44ce6c9a-033b-4bd6-b8f6-721ea04a0e66",{"type":54,"intro":55},10,[56,57],"What is one key positive mental state identified by positive psychology?","How does showing kindness impact well-being?",[59,75,89],{"id":60,"data":61,"type":25,"maxContentLevel":28,"version":28,"reviews":64},"3dff72f1-4a4a-43f6-ad16-419ea1230e72",{"type":25,"contentRole":21,"markdownContent":62,"audioMediaId":63},"The science of **psychology** has had amazing success in understanding everything that can go wrong with the human mind. But what about the things that can go right? We know all about the causes of anxiety and depression, but what about contentment and fulfillment? Could there be a more scientific approach to happiness?\n\n![Graph](image://70fba08e-8378-40e2-adc0-11e321c0090e \"Two happy women. Wikimedman, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\n**Positive psychology** is a scientific approach to understanding how to live a good life. It offers an alternative to the ‘disease model’ of psychology and brings attention to practices and behaviors that lead to human flourishing.","470d5c38-c79f-4f06-8e2d-87a4d23f68e4",[65],{"id":66,"data":67,"type":68,"version":25,"maxContentLevel":28},"b315bdab-487d-4c6c-9c0b-2875f6693898",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":69,"binaryCorrect":71,"binaryIncorrect":73},11,[70],"Positive psychology is an alternative to what model of psychology?",[72],"The disease model",[74],"The happiness model",{"id":76,"data":77,"type":25,"maxContentLevel":28,"version":80,"reviews":81},"1daa2adb-eab8-4416-b586-4b61500b05e0",{"type":25,"contentRole":21,"markdownContent":78,"audioMediaId":79},"Positive psychology is not ‘self-help’. Instead, it is **research-led**. It has precise and predictive theories that have been, and continue to be, tested, challenged, and improved.\n\nPerhaps its most significant impact is the shift in our perception. Even a small change here can transform our quality of life and wellbeing.\n\n![Graph](image://3d0f9336-8e10-4ef7-bc1a-d75dcc9fd48c \"Woman expressing happiness & gratitude. Image: ID 4653867, CC0, via Wikimedia Commons\")\n\nA greater focus on 'giving more,' 'showing kindness,' and 'being grateful' can create a more meaningful life.","3b65ce8d-e3f1-4113-b988-34185ae0a0d2",4,[82],{"id":83,"data":84,"type":68,"version":25,"maxContentLevel":28},"a23d71a7-67f0-43f8-85a6-4a8ae0be7866",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":85,"clozeWords":87},[86],"Positive psychology has precise and predictive theories that have been tested, challenged and improved.",[88],"predictive",{"id":90,"data":91,"type":25,"maxContentLevel":28,"version":94},"d3c98daf-f659-4cfa-adc9-ad5aa38d4898",{"type":25,"contentRole":21,"markdownContent":92,"audioMediaId":93},"This pathway will cover the core principles of positive psychology, and the science that underpins it.\n\nYou will explore the many aspects of human flourishing, including the **power of positive thinking**, the **importance of relationships**, and **finding and creating meaning** in our lives.\n\nYou will also learn how to apply positive psychology in your personal and professional life.","045cf811-4d83-425d-9792-6147f6cc422f",5,{"id":96,"data":97,"type":21,"version":99,"maxContentLevel":28,"summaryPage":100,"introPage":108,"pages":114},"8cdace77-a213-4ec5-9706-701a839c4664",{"type":21,"title":98},"The Origins of Positive Psychology",6,{"id":101,"data":102,"type":28,"maxContentLevel":28,"version":25},"0cf7a38a-3efa-4d51-a734-575d6aa48676",{"type":28,"summary":103},[104,105,106,107],"Martin Seligman’s daughter inspired him to change his outlook","Seligman shifted psychology’s focus from problems to strengths","Positive psychology asks what makes life worth living","Learned helplessness shows why positive emotions are crucial",{"id":109,"data":110,"type":54,"maxContentLevel":28,"version":21},"2ece3528-5e73-48ed-97bb-08325bd4de8c",{"type":54,"intro":111},[112,113],"What event in 1995 led Martin Seligman to rethink his approach to psychology?","How did Seligman's research on learned helplessness influence the development of Positive Psychology?",[115,128,161],{"id":116,"data":117,"type":25,"maxContentLevel":28,"version":28,"reviews":120},"c0ab7643-3b3c-4d24-a1e1-25a61866b411",{"type":25,"contentRole":21,"markdownContent":118,"audioMediaId":119},"**Martin Seligman** was grumpy and becoming increasingly annoyed. He was trying to garden while his 5-year-old daughter, Nikki, was singing, dancing, and throwing weeds up in the air.\n\n![Graph](image://5b52ecd3-2da9-4d24-a0d7-b76840a830c2 \"Martin Seligman. Image: M.s.ananya, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nBecoming angry, he yelled. His daughter walked off crying, only to return a few minutes later with this to say: “Daddy, do you remember, before my fifth birthday, how I whined every day? When I turned five, I decided to stop. That was the hardest thing I’ve ever done. If I can stop whining, you can stop being a grouch.”\n\nHer honesty was brutal but deserved. After all, **Nikki was right**. “I had spent fifty years enduring mostly wet weather in my soul and the last ten years as a walking nimbus cloud in a household radiant with sunshine,” said Seligman. Yet, surprisingly, he not only went on to change himself but began to **revolutionize the entire field of psychology** from the inside out.","ed64886e-663f-40c4-babf-f9cfc7acb636",[121],{"id":122,"data":123,"type":68,"version":25,"maxContentLevel":28},"4517c601-eb09-45bb-975d-ba41fe98d905",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":124,"activeRecallAnswers":126},[125],"What did Martin Seligman's 5-year-old daughter tell him, which inspired him to become a more positive person?",[127],"She said that if she had decided to stop whining he could decide to stop being a grouch.",{"id":129,"data":130,"type":25,"maxContentLevel":28,"version":80,"reviews":133},"3ffd86b0-6752-44d6-81c7-978814771c33",{"type":25,"contentRole":21,"markdownContent":131,"audioMediaId":132},"After the life-changing encounter with his daughter in 1995 Martin Seligman not only altered his personal outlook on life and parenting. He also reshaped his approach to his new role as president of the **American Psychological Association (the APA)** — the largest and most prestigious body of psychologists in the US.\n\n![Graph](image://09b584f7-4d8b-48f2-94e5-244fec209e51 \"Headquarters of the APA. Image: Harrison Keely, CC BY 4.0 \u003Chttps://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons\")\n\nUntil then, psychology had focused on the negatives. Seligman wanted to shake things up and look at the positives. The traditional *disease model*, as it’s sometimes called, addresses the problems people face: their anxiety, depression, and what is wrong in their lives.\n\nSeligman’s idea was to redress this balance. What if psychology were to turn its attention to what was right: the *good life*. He didn’t want to dismiss the rest of psychology, but he wanted to address several key questions, including *What makes life worth living?* and *How do we focus on people’s strengths rather than their weaknesses?*","c07db9b6-e95c-412a-b3b8-99e00c2b5bad",[134,154],{"id":135,"data":136,"type":68,"version":21,"maxContentLevel":28},"84067980-c1c7-48ee-9658-675b22d4baf5",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":137,"multiChoiceQuestion":141,"multiChoiceCorrect":143,"multiChoiceIncorrect":145,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":149,"matchPairsPairs":151},[138,139,140],"281c8656-63ee-42b6-ae8e-4991c4e65452","08e26861-8d29-4701-9ca5-7533e8fc5b8e","702b24b1-04f6-4d41-bb88-de0408ec16d4",[142],"Which APA president decided to focus on positives rather than negatives in psychology??",[144],"Martin Seligman",[146,147,148],"Carroll Izard","Mihaly Csikszentmihalyi","Viktor Frankl",[150],"Match the pairs below:",[152],{"left":144,"right":153,"direction":28},"President of the APA",{"id":155,"data":156,"type":68,"version":25,"maxContentLevel":28},"efc780ff-b776-45ed-8248-a68552c66ec4",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":157,"activeRecallAnswers":159},[158],"How was Martin Seligman's approach to psychology different from others?",[160],"He proposed to shift psychology's focus from what is wrong with the mind to what is right.",{"id":162,"data":163,"type":25,"maxContentLevel":28,"version":80,"reviews":166},"7405730d-76dd-4fb8-b7d8-871a62d303ca",{"type":25,"contentRole":21,"markdownContent":164,"audioMediaId":165},"Positive psychology didn’t just appear. After all, the ancient Greeks were a clever bunch, and they were already thinking about the ‘good life’ 2000 years ago.\n\nBut, for Seligman, it had been bubbling around for **two decades** since his psychological research on the effects of helplessness. Seligman’s earlier work showed that, when a dog is given a mild but unpleasant electric shock, it can learn to press a button with its nose to make it stop.\n\nHowever, if the shocks are random and cannot be avoided or shortened, the dog ultimately gives in – it accepts there is nothing they can do. And this can be equally true of humans. If, for example, we repeatedly fail at a math test, no matter how we prepare, we may adopt what psychologists call **learned helplessness**.\n\n![Graph](https://upload.wikimedia.org/wikipedia/commons/thumb/f/f9/Master%27s_Degree_exam%2C_Ahvaz_-_26_April_2018_05.jpg/296px-Master%27s_Degree_exam%2C_Ahvaz_-_26_April_2018_05.jpg \"Students sitting a test. Image: Fars Media Corporation, CC BY 4.0 \u003Chttps://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons\")\n\nIn the decades since, it’s become clear that this passive response, rather than being learned, is **actually our default**. Evolution has provided us with a switch to shut down when things turn sour for too long. But it doesn’t have to be this way. Positive emotions such as **joy**, **love**, **curiosity**, and **hope** turn the tables, boosting our beliefs that future bad events will not last – they are temporary, specific, and manageable.","df6bc3ab-7759-45a2-98c2-d44acbc07bb7",[167,176],{"id":168,"data":169,"type":68,"version":25,"maxContentLevel":28},"5a503de2-5852-4116-b0b0-0b0e6309e844",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":170,"binaryCorrect":172,"binaryIncorrect":174},[171],"Under what conditions do people or animals develop 'learned helplessness'?",[173],"Unpleasant and unpredictable",[175],"Unpleasant and predictable",{"id":177,"data":178,"type":68,"version":28,"maxContentLevel":28},"044a85c7-f148-48e5-85ad-fb8a55e5afe4",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":179,"multiChoiceQuestion":183,"multiChoiceCorrect":185,"multiChoiceIncorrect":187,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":191,"matchPairsPairs":192},[180,181,182],"34c1afa4-c088-4b70-8a91-563a76af4577","7c601b60-01de-4248-93e5-4825626167d6","e9d35fe2-76ab-48da-a591-934938196ba7",[184],"Which of the following best describes Learned Helplessness?",[186],"Passive response to unavoidable negative situations",[188,189,190],"Explains how past affects present relationships","Describes the effects of positive emotions","Assists empathy and forgiveness",[150],[193],{"left":194,"right":195,"direction":28},"Learned Helplessness","Passive response to repeated failure or unavoidable negative situations.",{"id":197,"data":198,"type":21,"version":99,"maxContentLevel":28,"summaryPage":200,"introPage":208,"pages":214},"0ade49a2-4d1d-42ed-a4ec-92efaafd5b2f",{"type":21,"title":199},"The Principles of Positive Psychology",{"id":201,"data":202,"type":28,"maxContentLevel":28,"version":25},"a5333c92-80c0-4ead-9e80-27350a355211",{"type":28,"summary":203},[204,205,206,207],"Hope is practical optimism about a feel-good future","Strengths-based focus boosts optimism, confidence, and resilience","Positive psychology teaches growth through adversity","We choose how to use our mental toolkit",{"id":209,"data":210,"type":54,"maxContentLevel":28,"version":21},"10074b46-6a64-422a-9c33-71cb8c1a1c2c",{"type":54,"intro":211},[212,213],"How does hope help us build relationships?","Why should we focus on strengths instead of weaknesses?",[215,230,235],{"id":216,"data":217,"type":25,"maxContentLevel":28,"version":80,"reviews":220},"24bdef25-b56e-4f84-8b06-0ecac5d46ae9",{"type":25,"contentRole":21,"markdownContent":218,"audioMediaId":219},"Positive psychology offers us the means to shift away from distracting negative thoughts that drag us down, replacing them with positive ones, like **hope**, **joy**, and **gratitude** that leave us uplifted, energized, and motivated to change.\n\nAnd yet, positive emotions aren’t all unicorns and rainbows. Take *hope.* It’s born out of earlier setbacks and disappointments and awareness that we overcame them – and will do again. In fact, we shouldn't see hope (or any other positive emotions) as mere wishful thinking – **it’s so much more**.\n\n![Graph](image://7ab8dbba-094b-4d2d-83af-fa82222683ec \"A girl with a hopeful expression. Image: Ahill34, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nRather, this powerful emotion refers to a positive yet practical state of mind about a feel-good future, helping us build relationships, improve creativity, and pursue challenging goals.\n\nMost importantly, **we can learn hopefulness**. And it’s worth it – breaking cycles of depression, improving resiliency, and boosting motivation. It also works across our life span.\n\nA 2020 review of studies involving older adults (mean age 70) found that appropriate psychological interventions, such as cognitive-behavioral therapy, improved their degree of hope – which is linked to improved physical and mental health.\n\nAnd hope isn’t the only positive emotion; there are so many more to help us toward meaningful lives and improve our wellbeing.","35b23870-835c-43c6-8040-72a7812da8f3",[221],{"id":222,"data":223,"type":68,"version":25,"maxContentLevel":28},"4cd2ed79-63a4-4f52-8338-1da076b02cda",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":224,"binaryCorrect":226,"binaryIncorrect":228},[225],"Which of these is an accurate description of hope?",[227],"It can be learned",[229],"It is innate",{"id":231,"data":232,"type":25,"maxContentLevel":28,"version":94},"e1ac8ce6-701e-4cdd-bfd4-d03e0ef97322",{"type":25,"contentRole":21,"markdownContent":233,"audioMediaId":234},"More than twenty years ago, experts at Gallup began an extensive study to identify what single factor is required to make a great leader.\n\nOnly they didn’t find one – there is no one strength shared by all the world’s best leaders. Yet they did identify that the most effective ones, while not all-rounders, know their strengths and how and when to use them. Rather than being good at everything, the powerful surround themselves with good people and invest in their abilities.\n\n![Graph](image://d192de29-eea1-4bea-bf52-b3dc836d04c3 \"Gallup headquarters, Washington D.C. Image: Gallup, Inc., CC BY 4.0 \u003Chttps://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons\")\n\nBut **we don’t need to be a world leader to benefit from strength-based research**. We can take an online strengths test or reflect on what we are good at to identify our *signature strengths*. Then, we take every opportunity to use and develop them in existing and new situations.\n\nFor example, if our top three are love, curiosity, and gratitude, we can try them out when we relate to new people or difficult situations. Focusing on our strengths rather than our weaknesses **makes us more optimistic, confident, and resilient** and **boosts our wellbeing** – improving all aspects of our lives.","3b049ddb-6bdf-4ee9-a47b-78003d6f9964",{"id":236,"data":237,"type":25,"maxContentLevel":28,"version":28,"reviews":240},"592058ae-6df9-439d-b991-a18c15315e8d",{"type":25,"contentRole":21,"markdownContent":238,"audioMediaId":239},"Positive psychology sounds like we’re trying to be eternally happy. Is that all it is? No, the approach doesn’t ignore reality – we can’t be upbeat all the time. Life regularly slaps us in the face. We are hit by unexpected bills, a missing phone, a car that won’t start, and even the loss of a loved one. Life can be tough.\n\n![Graph](image://07d0eb8e-906c-45d3-8f99-c3d8482536b0 \"A woman paying bills. Image: Public domain via Pexels\")\n\nInstead, Seligman reasons that pursuing happiness and life fulfillment means learning to grow in the face of adversity by **focusing on our strengths rather than our weaknesses**. Rather than nudging struggling people back to *normal* by repairing what’s bad, he suggests humans can use thoughts, behaviors, and emotions to make the best version of themselves.\n\nHis approach is not to ignore or minimize difficult and upsetting feelings but to teach people how to deal with them. While we may inherit a great deal of who we are from our parents, the rest is up to us; we choose how we use our mental toolkit.","fce969b4-15b9-4892-a940-88338c436826",[241],{"id":242,"data":243,"type":68,"version":21,"maxContentLevel":28},"7cd6ddd3-3d14-4c76-92d2-e923a1ac4ab3",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":244,"multiChoiceCorrect":246,"multiChoiceIncorrect":249,"multiChoiceMultiSelect":22,"multiChoiceRevealAnswerOption":6},[245],"Which of the below does Seligman claim?",[247,248],"We should identify our own signature strengths","We should develop our existing strengths in different ways",[250,251],"People should be nudged to discourage bad behavior","Leaders tend to have strengths that cover all bases",{"id":253,"data":254,"type":21,"version":42,"maxContentLevel":28,"summaryPage":256,"introPage":264,"pages":270},"93fb8728-f3bc-4ec3-8716-af252241d37a",{"type":21,"title":255},"The Scientific Basis of Positive Psychology",{"id":257,"data":258,"type":28,"maxContentLevel":28,"version":25},"3854ff41-5a6b-4279-9020-f00ef4058d86",{"type":28,"summary":259},[260,261,262,263],"Seligman's 2005 study showed positive psychology boosts happiness and reduces depression.","Using signature strengths and reflecting on 3 good things increases happiness.","Neuroplasticity means we can change our thinking and behavior.","Positive psychology improves job performance and customer satisfaction.",{"id":265,"data":266,"type":54,"maxContentLevel":28,"version":21},"6228dcab-9574-413e-9174-437700660ee4",{"type":54,"intro":267},[268,269],"What did Seligman's 2005 study reveal about using signature strengths?","How does neuroplasticity relate to positive psychology?",[271,285,290],{"id":272,"data":273,"type":25,"maxContentLevel":28,"version":80,"reviews":276},"ebaee71e-cbbe-4fa9-827e-054a34ac605d",{"type":25,"contentRole":21,"markdownContent":274,"audioMediaId":275},"Positive psychology is research-led, and has precise and predictive theories that have been, and continue to be tested, challenged, and improved. In 2005, Seligman led a 6-group, randomized study to test five different positive psychology interventions to see what really worked.\n\nThree of them boosted happiness in the here and now. And, amazingly, two of the interventions (that encouraged individuals to use their **signature strengths** and reflect on **3 good things** that had happened within the last 24 hours) significantly increased happiness and reduced symptoms of depression over the course of 6 months.\n\nPerhaps it’s no surprise. Neuroscience shows that we are neither fixed nor stuck in our existing way of thinking and behaving – **we can change**.\n\nExperts call this ability to grow and flex, *neuroplasticity.* We can boost positive emotions, build upon our strengths, and *craft* the environment to improve it.","117c6f0b-bd2c-4d0d-ba3b-d565d93f48b3",[277],{"id":278,"data":279,"type":68,"version":21,"maxContentLevel":28},"81b31544-39eb-4b6f-83a4-a843257d6eae",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":280,"activeRecallAnswers":282},[281],"In the 2005 Seligman study, what were the two interventions which have increased happiness of participants the most?",[283,284],"Focusing on their strengths","Reflecting on three good things that happened to them that day",{"id":286,"data":287,"type":25,"maxContentLevel":28,"version":28},"b63db832-b08d-4a6c-8c66-220fd464c81e",{"type":25,"contentRole":21,"markdownContent":288,"audioMediaId":289},"But it’s not just a change in mindset: it takes work. What does positive psychology give us that we don’t already have? Well, science has answered that one – a lot it seems. Perhaps its most significant impact is the shift in our perception.\n\nEven a small change here can transform our quality of life and our wellbeing. Simply being more **optimistic** and showing **gratitude** radically alters our perception of the people and the world around us.\n\n![Graph](image://6742487d-6aa7-4b9d-9a33-dd46814b0d66 \"Showing gratitude. Image: Public domain via Pexels\")\n\nThrow in other positive emotions, such as **awe**, **curiosity**, and **joy**, and our outlook is revitalized, its effect life-changing – or, at least, life-affirming. Other tangible, research-identified benefits are more easily quantified – some even financially.\n\nPositive psychology techniques in the workplace boost job performance and increase customer satisfaction. And the **changes don’t need to be radical**. Even a greater focus on *giving more, showing kindness,* and *being grateful* creates a more meaningful life.","faf97f59-fe90-45e4-a771-de7afaab3b23",{"id":291,"data":292,"type":25,"maxContentLevel":28,"version":94},"c778eeb3-6c86-4c9f-8422-ed02951eaaca",{"type":25,"contentRole":21,"markdownContent":293,"audioMediaId":294},"And it doesn't end there. Using positive emotions is contagious. Try it and see the effect you have on others.\n\n![Graph](image://dea3996c-1c2f-4280-bb23-6d07c074ede6 \"Woman spreading happiness on run. Image: Isma250, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nWhat's been going on with positive psychology in the decades since Seligman attempted his psychological coup – replacing the *traditional* focus on what is wrong in life with positive psychology’s attention on what is right?\n\nAs positive psychology was born out of research and hard science, studies have continued to confirm its validity and value in many life domains, including education, healthcare, employee wellbeing, and leadership.\n\nAnd the data proves that even short-term interventions make people feel happier and more fulfilled. In fact, a series of studies involving 72,000 participants in 41 countries found that children and adults who received positive psychology interventions were less anxious, stressed, and depressed 3 months later.\n\nAnd not only that, their wellbeing also improved the longer the interventions lasted. Theories and models continue to develop, helping us improve happiness, find engagement and flow, promote positive emotions, increase resilience, and build and encourage the use of strengths.","c302d0bf-8a3a-4890-898d-55e223452514",{"id":296,"data":297,"type":29,"maxContentLevel":28,"version":99,"orbs":300},"724556b9-50c4-4b2c-ae30-e64646c890e1",{"type":29,"title":298,"tagline":299},"Positive Emotions and Living the Good Life","Positive emotions result in a wealth of physical and mental health benefits.",[301,387,470],{"id":302,"data":303,"type":21,"version":99,"maxContentLevel":28,"summaryPage":305,"introPage":313,"pages":319},"7d2e9978-c412-4797-8d77-75e5d31b9382",{"type":21,"title":304},"Understanding Positive Emotions",{"id":306,"data":307,"type":28,"maxContentLevel":28,"version":25},"01b1214f-768e-47cd-ab8d-c6c70418bd90",{"type":28,"summary":308},[309,310,311,312],"Positive emotions boost sleep quality and duration in adolescents","Joy, gratitude, and love enhance life satisfaction and fulfillment","Positive emotions spread, benefiting those around us","Emotions are linked to past, present, and future events",{"id":314,"data":315,"type":54,"maxContentLevel":28,"version":21},"27fca2f4-b720-4eda-b042-f8870c108d4c",{"type":54,"intro":316},[317,318],"Which positive emotion is linked to better sleep in teens?","How do positive emotions impact those around us?",[320,337,342,370],{"id":321,"data":322,"type":25,"maxContentLevel":28,"version":80,"reviews":325},"85ff10a5-86f3-41ed-acda-21d99c164333",{"type":25,"contentRole":21,"markdownContent":323,"audioMediaId":324},"**PERMA** is Seligman’s model of wellbeing. It binds together several individual positive psychology elements to create a clearly defined, evidence-based approach for further study and application in our personal and work lives.\n\nAnd, no surprise, PERMA is an acronym – psychologists love them. It’s made up of **Positive emotions, Engagement, (positive) Relationships, Meaning, and Accomplishments or Achievements**.\n\nEach one contributes to wellbeing, can be pursued for its own sake, and can be improved and measured. And they are so powerful that, when taken together, they predict flourishing as an individual, group, community, organization, and even at a national level. Indeed, working on your PERMA increases aspects of your wellbeing and decreases psychological distress.\n\nSo, what do we need to do to ramp up our PERMA? Well, we break it down and use theory-based, research-proven practices to build ourselves up, one element at a time. And you know what? We’ll be more able to deal with life’s challenges and feel better, focusing our strengths to create improved, more fulfilling lives – and others will see the change too.","6888e7d9-3669-43b8-baa3-8cc6fa978101",[326],{"id":327,"data":328,"type":68,"version":21,"maxContentLevel":28},"8fd01fa7-ade0-4a85-959d-5075a14a07d5",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":329,"multiChoiceCorrect":331,"multiChoiceIncorrect":333,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[330],"In Seligman's model of wellbeing, what does PERMA stand for?",[332],"Positive emotions, Engagement, Relationships, Meaning, and Achievements.",[334,335,336],"Positive purpose, Energy, Relationships, Motivation, Achievement","Positive Experiences, Engagement, Resources, Mindfulness, Accomplishment","Positive emotions, Enthusiasm, Relationships, Mastery, Achievement",{"id":338,"data":339,"type":25,"maxContentLevel":28,"version":80},"81827290-b130-4fb4-9559-50cc69769a18",{"type":25,"contentRole":21,"markdownContent":340,"audioMediaId":341},"Positive emotion is the first of 5 elements in Martin Seligman’s PERMA well-being model, and it’s essential for living the good life.\n\nThese emotions result from our positive experiences of events and interactions in our lives, whether big or small and how we make sense of them.\n\nAfter all, science shows that increasing our experience of positive emotions such as joy, gratitude, awe, serenity, hope, pride, amusement, interest, inspiration, and love on a daily basis promotes growth and well-being. Indeed, positive emotions are so vital to well-being that research in 2018 found they even improve sleep duration and quality in adolescents.\n\nNot only that, but positive emotions are a great way of increasing our own sense of fulfillment and life satisfaction while having a beneficial effect on those around us – it’s infectious, just not in a bad way. In fact, this is mental health and wellbeing at its best: no cost, no drugs, no side effects, and long-lasting.\n\n![Graph](image://d7e4aca3-aa84-4814-a302-5a362d7e7121 \"Martin Seligman’s PERMA wellbeing model. Image: U3170318, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons.\")","ba3b6864-821b-44bf-ab52-fa3c3e29c353",{"id":343,"data":344,"type":25,"maxContentLevel":28,"version":80,"reviews":347},"08c25786-7710-45d2-a832-835623188fc2",{"type":25,"contentRole":21,"markdownContent":345,"audioMediaId":346},"Emotions are typically linked to specific events or circumstances from our past, present, and even future. We have them all the time; it’s just sometimes we are not aware of or don’t focus on them. Think back to happy memories of childhood parties or more recent concerns about difficult meetings at work – they vary in intensity and how they express themselves.\n\nSome emotions are intense and raw – others are softer and more fleeting. Research psychologist Carroll Izard studied unique facial expressions to identify ten basic emotions common across all ages and cultures: anger, contempt, disgust, distress, fear, guilt, interest, joy, shame, and surprise.\n\n![Graph](image://671a89b0-8ba4-450f-93b2-932b5ad9bd5f \"A woman with a disgusted expression. Image: Pavel Danilyuk via Pexels\")\n\nYet most of us tend to get stuck at happiness, sadness, anger, and fear. Indeed, emotions are so rooted in who we are that we even find them in infants – with the exceptions of guilt, shame, and contempt.","af153f81-ea3d-4709-bf96-3a08fbf65ca8",[348,359],{"id":138,"data":349,"type":68,"version":25,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":350,"multiChoiceQuestion":351,"multiChoiceCorrect":353,"multiChoiceIncorrect":354,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":355,"matchPairsPairs":356},[135,139,140],[352],"Who conducted studies on facial expressions to identify emotions?",[146],[144,147,148],[150],[357],{"left":146,"right":358,"direction":28},"Studied facial expressions to identify emotions",{"id":360,"data":361,"type":68,"version":25,"maxContentLevel":28},"513706dc-9b97-4f92-8e7f-1d94b7b6ce5a",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":362,"multiChoiceCorrect":364,"multiChoiceIncorrect":366,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[363],"Which of Carroll Izard's 'ten basic emotions' has been observed in adults, but not infants?",[365],"Guilt",[367,368,369],"Interest","Disgust","Surprise",{"id":371,"data":372,"type":25,"maxContentLevel":28,"version":94,"reviews":375},"0aef9dac-9cb1-41e7-ae81-f9dcd0f43ea3",{"type":25,"contentRole":21,"markdownContent":373,"audioMediaId":374},"The exciting and relatively new field of evolutionary psychology suggests that emotions have always been crucial to our species, providing adaptive responses that increase our survival chances while maintaining our wellbeing.\n\nThink about it. Early hunter-gatherers, fearful of wild animals, may have kept out of the deep forests – keeping them safe. And yet, anger, when confronted by someone stealing from the tribe, may have caused them to lash out. Such prompt, selective and emotionally-driven action could have saved their own lives and those of their tribe, safeguarding their genetic line.\n\n![Graph](image://96de5b06-2b64-4d61-a056-52dd052fcd60 \"Illustration of hunter gatherers protecting a hut. Image: Skinner Prout., Public domain, via Wikimedia Commons\")\n\nSuch negative emotions, as we think of them now, involved little cognition. Rather than conscious, rational thinking, they automatically channeled our ancestors’ actions toward survival in life-threatening situations.\n\nWe still feel those instincts, even if unwarranted: a surge of anger when someone cuts in front of us in traffic or fear just before we go up on a stage.","a5d7681a-fffd-480f-949d-2f1a0a2fb63b",[376],{"id":377,"data":378,"type":68,"version":25,"maxContentLevel":28},"f51b88ff-2431-4675-9e71-d62d0c45b92f",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":379,"multiChoiceCorrect":381,"multiChoiceIncorrect":383,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[380],"From an evolutionary psychology point of view, what is the role of negative emotions like fear and anger?",[382],"Adaptive Response to Threats",[384,385,386],"Enhancing Memory Recall","Encouraging Risk-Taking","Social Bonding",{"id":388,"data":389,"type":21,"version":94,"maxContentLevel":28,"summaryPage":391,"introPage":399,"pages":405},"e2d0b2ed-dac9-4bc0-bf99-fe80fbbcc546",{"type":21,"title":390},"The Impact of Positive Emotions",{"id":392,"data":393,"type":28,"maxContentLevel":28,"version":25},"57d7913f-ab9a-4cc6-a7af-00f81bb32145",{"type":28,"summary":394},[395,396,397,398],"Positive emotions broaden cognition and improve attention","Positive emotions create upward spirals of emotional wellbeing","Positive emotions help us see the big picture and build relationships","Positive emotions boost health, resilience, and longevity",{"id":400,"data":401,"type":54,"maxContentLevel":28,"version":21},"33370abf-0411-44e1-8601-b4e873fb75ed",{"type":54,"intro":402},[403,404],"What is the Broaden-and-Build Theory?","How do positive emotions impact long-term health?",[406,421,440,465],{"id":407,"data":408,"type":25,"maxContentLevel":28,"version":28,"reviews":411},"bf14155c-7cc7-4878-9497-644ef76e138d",{"type":25,"contentRole":21,"markdownContent":409,"audioMediaId":410},"Early researchers thought of emotions as uncontrolled and primal and focused much of their attention on what felt negative – what went wrong.\n\nYet, now, science recognizes how all emotions influence *what* we perceive and better understand 'how' this happens.\n\nA groundbreaking study of 138 college students asked to complete self-reports found that not only do positive emotions improve attention and broaden cognition, but they also lead to upward spirals of enhanced emotional well-being.\n\n![Graph](image://bb292d74-3e68-4f8f-a293-8cee18b22414 \"A group of high-school students. Image: Mettevanderheide, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons.\")\n\nSuch findings provide support to what psychology calls the **Broaden-and-Build Theory.**\n\nNegative emotions cause us to be specific, so we narrow our attention, focus on what is going wrong, and react. Think of the last time you were outraged or scared. Did you weigh up all the options rationally, or did you want to confront, dismiss, or escape the situation?","7d328630-43ac-4aa2-aef4-5d67904a0060",[412],{"id":413,"data":414,"type":68,"version":25,"maxContentLevel":28},"72c5d718-f1e5-4b11-bd33-dd3d2b0b115a",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":415,"binaryCorrect":417,"binaryIncorrect":419},[416],"Negative emotions cause us to:",[418],"Be specific, so we narrow our attention",[420],"Look broadly at what is causing a problem",{"id":422,"data":423,"type":25,"maxContentLevel":28,"version":28,"reviews":426},"14e52a7f-f444-41b5-9dd5-d8fb089cb407",{"type":25,"contentRole":21,"markdownContent":424,"audioMediaId":425},"On the other hand, positive emotions do the opposite; they cause us to broaden our repertoire of thought-action responses.\n\nThat has both immediate and lasting value: helping us perform better, increasing resilience, and, over time, supporting us as we flourish. And one more thing, and this is crucial, positive emotions can undo the effects of negative ones, helping us regain balance in our lives.\n\nThink back to our hunter-gatherer cousins. Their *joy* from finding a new food source or forming other relationships would have driven them to explore beyond where they were comfortable. And it’s no different today.\n\nUnlike negative emotions that lead us to dwell on the detail, positive emotions help us see the *big-picture*; they encourage us to attend to others, form relationships, reduce tensions, and even build intellectual resources.","a5b2f215-3c14-455d-8068-5b44541e930b",[427],{"id":181,"data":428,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":429,"multiChoiceQuestion":430,"multiChoiceCorrect":432,"multiChoiceIncorrect":434,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":436,"matchPairsPairs":437},[180,182,177],[431],"Which of the following best describes the Broaden-and-Build Theory?'",[433],"Describes the big-picture-building effects of positive emotions ",[188,190,435],"Passive response to repeated, unavoidable negative situations",[150],[438],{"left":439,"right":189,"direction":28},"Broaden-and-Build Theory",{"id":441,"data":442,"type":25,"maxContentLevel":28,"version":80,"reviews":445},"6220b620-fec7-4d6e-9ebc-f1a4f2a38120",{"type":25,"contentRole":21,"markdownContent":443,"audioMediaId":444},"Feeling *hope* and *curiosity,* for example, encourages our learning, resourcefulness, and problem-solving. But not only that, research shows positive emotions can lead to **upward spirals** that boost our long-term health, mental and physical wellbeing, relationships, and even our longevity.\n\n![Graph](image://47b2eeb5-c9f5-44ba-8932-cf8da54c86f1 \"Woman showing positive emotions. Image: Ronyyz, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nIn fact, they are so powerful their effects have been observed in studies using brain imagery, eye tracking, and even cardiovascular recovery from stress.\n\nBut that’s not all, positive emotions also help us recover from injury and handle pain better than negative emotions – they can reduce anger, anxiety, and sadness, as well as helping us to focus our attention on what is important.\n\nA wealth of research now confirms the benefits of positive emotions. A recent review in the academic journal *Emotion* lists a huge range of benefits to wellbeing, including, longevity, reduced stroke incidents, more extensive social networks, lower cortisol levels, and increased prosocial behavior – to name but a few.","c27e4e22-f366-4a6e-87d2-bec86beb03ee",[446],{"id":447,"data":448,"type":68,"version":25,"maxContentLevel":28},"55cebaa6-3f8c-4383-bb42-f7c68397dcfb",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":449,"multiChoiceQuestion":453,"multiChoiceCorrect":455,"multiChoiceIncorrect":457,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":461,"matchPairsPairs":462},[450,451,452],"5ef2cab7-63a9-47b2-a511-536e89af9a83","7566ed56-bc94-477c-8b65-2bc67f698ed1","abcee2ad-2087-4cf6-b9ff-9b6c1da197de",[454],"Which of the following best describes upward spirals?",[456],"Positive feedback loops that enhance emotional wellbeing",[458,459,460],"Easy to form close bonds, reliable, comfortable depending on others","A type of attachment style in psychology","Balance skills against challenges, lose self-consciousness, seek control over activities",[150],[463],{"left":464,"right":456,"direction":28},"Upward spirals",{"id":466,"data":467,"type":25,"maxContentLevel":28,"version":28},"4f0a04f9-cc08-457b-a4a9-8be67e3c87a2",{"type":25,"contentRole":21,"markdownContent":468,"audioMediaId":469},"So, that’s all really great. But you might still be wondering *how* positive emotions lead us to the ‘good life’ and realizing our best self.\n\nTo answer that, we must return to the goal of positive psychology – to increase the amount of *flourishing.* To thrive and lead a more fulfilling life requires us to develop each element of the PERMA model: positive emotion, engagement, positive relationships, meaning, and accomplishments.\n\nPsychology shows that increasing our daily experience of positive emotions, such as gratitude, joy, serenity, hope, pride, interest, inspiration, amusement, awe, and love, leads to thought and behavioral patterns essential for growth and wellbeing. They guide us toward being the very best version of ourselves.\n\nPositive emotions, little by little, change the lives of those that experience them – and those close by.","cc2d763b-3d01-4376-ade0-a465f59a1ae6",{"id":471,"data":472,"type":21,"version":94,"maxContentLevel":28,"summaryPage":474,"introPage":482,"pages":488},"3d08b28b-a2a5-416f-b3c8-72f932d9646b",{"type":21,"title":473},"Building Positive Emotions",{"id":475,"data":476,"type":28,"maxContentLevel":28,"version":25},"fa3a3d27-6f05-4d85-a039-c8dd8383daca",{"type":28,"summary":477},[478,479,480,481],"Positive emotions boost problem-solving and relationship-building skills","Experiencing positive emotions increases resilience and life satisfaction","Writing gratitude letters improves wellbeing and reduces depressive symptoms","Listing daily positive events can make you happier and less depressed",{"id":483,"data":484,"type":54,"maxContentLevel":28,"version":21},"274fc4c6-4f39-4561-a7c7-258f31f6ed02",{"type":54,"intro":485},[486,487],"How can writing a gratitude letter boost your wellbeing?","What simple nightly activity can help you focus on positive events in your life?",[489,494,507,520],{"id":490,"data":491,"type":25,"maxContentLevel":28,"version":80},"e656f7f2-0588-4e11-bc69-32d45d01f48e",{"type":25,"contentRole":21,"markdownContent":492,"audioMediaId":493},"Positive emotions significantly impact our lives, but that’s not much help if we are stuck with the ones we have. After all, much of our personality is inherited, so isn’t it the same with emotions?\n\nWell, yes, while we have our family to thank for a great deal of who we are, it turns out we can still build and develop positive emotions and enjoy the resulting psychological, social, physical, and intellectual wellness benefits. The neuroplasticity of our brains means that we can change our experience of our emotions, opening our minds and building valuable personal resources.\n\n![Graph](image://2e221264-7110-4a0c-b754-90c05074752d \"A happy mother and child. Image: Mark Befur, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons.\")\n\nAnd, thankfully, it’s not that difficult. Simply spending more time reflecting on what’s good in our lives can retune our mindset to recognize and embrace positive emotions – we can focus on boosting our well-being.\n\nAccording to psychologist Barbara Fredrickson, the result is that positivity “literally gives you a new outlook on life”.","1c365b9f-79d1-4385-9f07-25d379bc0011",{"id":495,"data":496,"type":25,"maxContentLevel":28,"version":28,"reviews":499},"12af8482-9e5a-4f71-a449-9395b8eb94c6",{"type":25,"contentRole":21,"markdownContent":497,"audioMediaId":498},"Positive emotions are great. Really. They open us up to think outside the box, become more open to learning, be better problem-solvers, and even form stronger relationships with those we know and those we meet.\n\nBut there is more. Positive emotions also increase our resilience – our ability to recover from difficult times.\n\n![Graph](image://b1b0f31a-cf62-4962-9d09-d541f1aef4e7 \"A group of men expressing positivity and resilience. Image: Shariot Sharif, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nA fascinating 2009 study involving 86 students found that in-the-moment positive emotions are associated with more desirable life outcomes and increased resilience. It seems that living well comes from experiencing the good times and developing our psychological resources.\n\nSkipping forward more than a decade to 2022, we find research that scored adolescents' wellbeing over three years. Data showed that individuals experiencing a greater volume of positive emotions had increased resilience up to a year later.\n\nWhile the exact relationship between positive emotions and resilience remains a little uncertain, it seems likely that the two are essential and deeply related factors in our overall wellbeing.","46e22033-9b01-45a2-b729-ec111a58b6c8",[500],{"id":501,"data":502,"type":68,"version":25,"maxContentLevel":28},"ddaadfd8-f545-4b51-9a2b-ada21412bec1",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":503,"clozeWords":505},[504],"A fascinating 2009 study involving 86 students found that in-the-moment positive emotions are associated with more desirable life outcomes and increased resilience.",[506],"resilience",{"id":508,"data":509,"type":25,"maxContentLevel":28,"version":80,"reviews":512},"6d92846b-28e6-44bb-972a-183397368c83",{"type":25,"contentRole":21,"markdownContent":510,"audioMediaId":511},"*'Gratitude can make your life happier and more satisfying,”* writes positive psychologist Martin Seligman.\n\nIndeed, when we experience this positive emotion, we are reliving and savoring a pleasant moment that happened in our lives.\n\nNot only that, but doing so strengthens our **relationships** with that person – the ‘R’ in the PERMA model. So how can we foster gratitude in a thoughtful, purposeful way?\n\nExpressing gratitude in the form of a letter has proven so powerful that it increases wellbeing scores and reduces the experience of depressive symptoms when performed regularly.\n\n![Graph](image://1d4feeae-0937-4f6a-abf5-00faf4232f56 \"Expressing gratitude in a letter. Image: Missvain, CC BY 4.0 \u003Chttps://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons\")\n\nA 2012 study reported in the *Journal of Happiness Studies* asked 219 men and women to write three letters of gratitude over three weeks. Results confirmed not only significant increases to their life satisfaction and wellbeing, but a reduction in depressive symptoms.\n\nThink of someone from your life who has been kind and helpful to you – a friend, family member, teacher, or colleague at work. Write them a **letter** (it’s a bit old school but more powerful than an email) describing and thanking them for all they have done and how grateful you are. Deliver it personally if possible and ask them to read it aloud.","b8643950-76cb-451a-ac0c-a7e9faff9ee1",[513],{"id":514,"data":515,"type":68,"version":25,"maxContentLevel":28},"11db80ac-3bfc-4086-9ce0-7001d7d58847",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":516,"activeRecallAnswers":518},[517],"According to a 2012 study, what writing activity helped to increase life satisfaction and reduce depressive symptoms?",[519],"Writing gratitude letters regularly",{"id":521,"data":522,"type":25,"maxContentLevel":28,"version":80,"reviews":525},"9b80c760-d4a2-4637-82a2-9bac9b8f81a5",{"type":25,"contentRole":21,"markdownContent":523,"audioMediaId":524},"We are better at focusing on what’s gone wrong in our lives than what’s gone right – and that's sad.\n\nThink back over the last few days. Are you more likely to remember that the coffee machine broke down or that the car started the first time? This bias is not surprising; it’s an evolutionary adaptation that helped our ancestors stay safe by encouraging them to prepare for disaster when they could have been out having fun down at the water hole.\n\n![Graph](image://703808ba-d7e3-4e22-aeac-d44a69315e78 \"A man looks inside the bonnet of his car. Image: Tim Samuel via Wikimedia Commons\")\n\nSo, can we undo the bias and have a more balanced outlook? Well, yes. Focusing on what’s gone well is a skill we can develop and provides a boost to our positive emotions.\n\nEach night for a week, write down **3 things that have gone well that day** and why. It’s simple, but research has consistently shown that it will make you happier and less depressed – even 6 months from now.","bab12200-cba2-41a9-9b9f-dec8ca3f7e81",[526,535],{"id":527,"data":528,"type":68,"version":25,"maxContentLevel":28},"381ebdd2-de6f-4a32-a023-2e6997fd739c",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":529,"binaryCorrect":531,"binaryIncorrect":533},[530],"What events are we more likely to recall?",[532],"Unhappy ones",[534],"Happy ones",{"id":536,"data":537,"type":68,"version":25,"maxContentLevel":28},"07407222-3516-4d95-9d80-7cb5f525a56f",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":538,"activeRecallAnswers":540},[539],"Why does writing three good things down help you become happier?",[541],"It shifts your evolutionarily conditioned focus away from remembering the negative more.",{"id":543,"data":544,"type":29,"maxContentLevel":28,"version":99,"orbs":547},"ae4f5d9c-28e0-432f-9095-d4c54c11ebc9",{"type":29,"title":545,"tagline":546},"Engagement and Finding the Flow","Flow is a state of mind as much as an experience. Let’s look at how it can result in optimum performance and increased wellbeing.",[548,649,710],{"id":549,"data":550,"type":21,"version":94,"maxContentLevel":28,"summaryPage":552,"introPage":560,"pages":566},"ae5de19e-ba7f-4c03-a208-1919dae4d53e",{"type":21,"title":551},"Understanding Flow",{"id":553,"data":554,"type":28,"maxContentLevel":28,"version":25},"f835b0aa-f6a7-4014-8f99-8a1c35f4f863",{"type":28,"summary":555},[556,557,558,559],"Flow is being so absorbed in an activity that time disappears","Mihaly Csikszentmihalyi named the concept of flow in 1975","Flow happens when actions and awareness merge, boosting performance","Clear goals and immediate feedback are key to achieving flow",{"id":561,"data":562,"type":54,"maxContentLevel":28,"version":21},"6f9952b9-2bfd-49d9-a616-e71723b938b0",{"type":54,"intro":563},[564,565],"What are the key characteristics of the flow state?","How does experiencing flow benefit overall wellbeing?",[567,584,601,624],{"id":568,"data":569,"type":25,"maxContentLevel":28,"version":80,"reviews":572},"0813b886-bd6a-47e3-83d1-5184677e3b8e",{"type":25,"contentRole":21,"markdownContent":570,"audioMediaId":571},"Have you ever been so absorbed in an activity that time seemed to stand still or disappear entirely? If so, you most likely experienced what psychologists call **flow** – and what athletes often refer to as *being in the zone.*\n\nIndeed, whether inside the sporting arena or outside, it has the potential to make the toughest of challenges easier and a more pleasant, more profound experience.\n\nProfessor of psychology **Mihaly Csikszentmihalyi** first named the concept in 1975. Since then, it has received considerable attention due to its potential to transform our experiences into something intrinsically rewarding, leaving us with an overwhelming sense of everything coming together or clicking into place – even briefly.\n\nWhen we feel completely immersed in what we are doing and our actions and awareness merge, we perform optimally – cognitively and physically. Our concentration is heightened, causing us to shut out distractions and be the very best version of ourselves.\n\n![Graph](image://121a31ac-e539-4d67-9ac2-08663e7abaaa \"Mihaly Csikszentmihalyi (Left). Image: Striker Sándor, CC BY-SA 3.0 \u003Chttps://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons.\")","5a6b41d7-0284-448b-8003-6083bfb4fc17",[573],{"id":574,"data":575,"type":68,"version":25,"maxContentLevel":28},"2bdec80d-cd92-4446-b29c-16f426180b2d",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":576,"multiChoiceCorrect":578,"multiChoiceIncorrect":580,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[577],"What term is used by psychologists for being so absorbed in a task that time seems to stand still?",[579],"Flow",[581,582,583],"Spiraling","Focus","Feel",{"id":585,"data":586,"type":25,"maxContentLevel":28,"version":28,"reviews":589},"32ea0a6a-3495-41e9-b1b1-ebcee7529641",{"type":25,"contentRole":21,"markdownContent":587,"audioMediaId":588},"The second element of the PERMA wellbeing model is engagement or 'flow,' and it is highly subjective. *'*\n\n*Did time stop for you? Were you completely absorbed in what you were doing?”* asks Professor Martin Seligman. And yet, during the flow state, feelings and thoughts are most likely left unnoticed; only later can they be identified and rationalized.\n\nYet there are no shortcuts. According to Seligman, flow is most likely when we deploy our top strengths, and it coincides with more positive emotion, increased meaning, a greater sense of accomplishment, and better relationships.\n\nTherefore, creating opportunities and experiences of flow benefits immediate feelings of wellbeing and, over time, more fulfilling lives, underpinned by a well-tested psychological theory. And it can happen in the most trying of times – even during a global pandemic.\n\nA 2021 study that included 314 sports and music students found that reported incidences of flow not only impacted satisfaction with life and studying but, perhaps surprisingly, predicted the degree of impact of the COVID-19 pandemic on their lives and wellbeing.","166ec6fc-167a-44b7-a0dd-18d3bed79890",[590],{"id":139,"data":591,"type":68,"version":25,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":592,"multiChoiceQuestion":593,"multiChoiceCorrect":595,"multiChoiceIncorrect":596,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":597,"matchPairsPairs":598},[135,138,140],[594],"Who is the originator of the concept of flow?",[147],[144,146,148],[150],[599],{"left":147,"right":600,"direction":28},"Originator of the concept of flow",{"id":602,"data":603,"type":25,"maxContentLevel":28,"version":28,"reviews":606},"ded28e25-326c-4217-b8ce-cfd178cb7f49",{"type":25,"contentRole":21,"markdownContent":604,"audioMediaId":605},"When Csikszentmihalyi worked with artists in the 1960s, he became fascinated by their capacity for unwavering concentration and the enjoyment that came from the very ‘act’ of painting itself – since described as being 'intrinsically motivated.'\n\n![Graph](image://2e34e1fa-1f5b-4398-9f7d-401825ff2b72 \"A woman engaged in concentrated painting. Image: Jadson Thomas via Pexels\")\n\nHe became interested in the experience of flow, attempting to understand why it happened and how it felt. So, he extended his research remit to include dancers, rock climbers, and musicians to identify characteristics present in those patterns of action that produced flow rather than everyday life experiences.\n\nHe recognized that, whether the discipline was mental or physical, the experiential involvement was moment-to-moment and intense. Attention was at its highest, and the person was performing to their capacity – they were their optimum selves.\n\nIn many ways, a sense of flow is the opposite, or inverse, of the experience of depression or stress and other mental health problems. All negative thoughts are absent.","8984ec82-6f81-4d93-9ffc-2eea55fea1c7",[607,616],{"id":608,"data":609,"type":68,"version":21,"maxContentLevel":28},"e950caba-a7d7-46bc-b797-39b0c213cf15",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":610,"binaryCorrect":612,"binaryIncorrect":614},[611],"In the state of flow attention is",[613],"Focused",[615],"Floating freely",{"id":617,"data":618,"type":68,"version":25,"maxContentLevel":28},"9480bce8-a806-41f3-9014-e4199aa7afaa",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":619,"binaryCorrect":621,"binaryIncorrect":623},[620],"What is the opposite state of the state of flow?",[622],"Depression",[582],{"id":625,"data":626,"type":25,"maxContentLevel":28,"version":80,"reviews":629},"b0f4c1b3-b042-43bd-92ff-2ede59df6292",{"type":25,"contentRole":21,"markdownContent":627,"audioMediaId":628},"**Csikszentmihalyi** also noted that, while the experience of flow can theoretically occur in any activity, it is more common in certain types: sports, creative arts, socializing, sex, listening to music, and study.\n\nOn the other hand, boredom and apathy-inducing activities, such as watching TV or doing the housework, are less likely to lead to a flow state.\n\n![Graph](image://7f8343c2-e0fd-4223-95ac-5f735578f1c1 \"A woman watching TV. Image: JESHOOTS.com via Pexels\")\n\nInstead, the activity must have **clear goals** and **immediate feedback**. For example, in rock climbing, the plan may be to reach the top of the climb using a chosen route – quickly yet safely. The climber receives feedback in the form of safe, secure holds and making good progress.","2b9aa146-18bb-471c-80aa-e1e1c38f6dff",[630,638],{"id":631,"data":632,"type":68,"version":25,"maxContentLevel":28},"c42ad4c9-8f6f-43ee-8f78-c5c36d04aaf3",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":633,"activeRecallAnswers":635},[634],"What are qualities of activities that are more likely to lead to a state of flow?",[636,637],"Clear goals","Immediate feedback",{"id":639,"data":640,"type":68,"version":21,"maxContentLevel":28},"e22a1fa6-8bf6-484f-ba90-74417bf4b491",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":641,"multiChoiceCorrect":643,"multiChoiceIncorrect":645,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[642],"What would you recommend to a rock climber who has started to think about work during her route?",[644],"To pick a more difficult route to keep her attention focused",[646,647,648],"To take frequent breaks","To listen to music while climbing","To climb with a friend who can entertain her",{"id":650,"data":651,"type":21,"version":99,"maxContentLevel":28,"summaryPage":653,"introPage":661,"pages":667},"f4b1aedb-e408-499b-89b8-fb17f0cef6bb",{"type":21,"title":652},"Conditions for Flow",{"id":654,"data":655,"type":28,"maxContentLevel":28,"version":25},"647837c0-bf4e-48b4-a3b8-ff6ff50d8697",{"type":28,"summary":656},[657,658,659,660],"Flow happens when skills match the challenge","Flow seekers lose self-consciousness and feel in control","Time perception changes during flow activities","Flow can enhance performance but lacks a moral compass",{"id":662,"data":663,"type":54,"maxContentLevel":28,"version":21},"ad99a520-ec9c-48e0-9592-9df6b0bb084f",{"type":54,"intro":664},[665,666],"What happens when skills and challenges are perfectly balanced?","How does flow affect our perception of time?",[668,688,705],{"id":669,"data":670,"type":25,"maxContentLevel":28,"version":80,"reviews":673},"42b454fb-b89f-4987-a205-e370cde06593",{"type":25,"contentRole":21,"markdownContent":671,"audioMediaId":672},"A 2015 paper, appearing in the scientific journal *Ethnography*, quotes climber Andy Kirkpatrick as saying, I am *“\\[t\\]otally immersed in the climbing, my brain is powered up and energized, working to its full potential, its limited memory freed from all those confusing hoops it has had to jump through in the real world.”*\n\n![Graph](image://44d89d15-ac7b-4aae-a8f5-5c22a9bedd9c \"A climber alone at sunrise. Image: Pixabay via Pexels\")\n\n*Flow seekers* balance their skills against challenges. Too easy, and the individual becomes bored at their task, and consciousness creeps back in. Too difficult, and they become anxious, stressed, or even angry.\n\nHaving lost self-consciousness, the *flow seeker* experiences a complete sense of control over what they are doing – even if perceived rather than actual. Such an experience is increasingly likely when skills and challenges are well-matched.","a75ef257-df6e-4239-a7cd-35299f4e46ab",[674],{"id":452,"data":675,"type":68,"version":28,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":676,"multiChoiceQuestion":677,"multiChoiceCorrect":679,"multiChoiceIncorrect":681,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":684,"matchPairsPairs":685},[450,451,447],[678],"Which of the following best describes Flow Seeking?",[680],"Balancing skills against challenges to lose self-consciousness",[682,459,683],"Forming close bonds, reliable, comfortable depending on others","Engaging in positive feedback loops that enhance emotional wellbeing",[150],[686],{"left":687,"right":460,"direction":28},"Flow seekers",{"id":689,"data":690,"type":25,"maxContentLevel":28,"version":28,"reviews":693},"fd44d46c-dba6-4fa4-aaf3-6a76076a518c",{"type":25,"contentRole":21,"markdownContent":691,"audioMediaId":692},"Most intriguingly, flow activities are experienced within their own time. On occasions, such as when painting or writing, time will fly by – hours can seem like minutes. However, in other activities, such as during a dance or a free dive, time slows, and minutes turn to hours – the journey is outside time.\n\n![Graph](image://fcf2d9a8-95ea-4c0b-9925-988d7b1570cf \"Man free diving. Image: Andy Moreno, Public domain, via Wikimedia Commons\")\n\nImmersion involves complete concentration and the merging of action and awareness. Attention is wholly focused within the activity and nowhere else; the person's attention becomes lost in what they are doing, and everything else is irrelevant\n\nIndeed, so compelling is the experience of flow that we may want to repeatedly return to the activity purely for its own sake. We are drawn to its allure even when it places us at risk.\n\nWhen achieved, flow can result in peak performances and enhanced skill acquisition. Notably, according to the PERMA model of wellbeing, flow is linked to positive emotions, and its importance is increasingly being considered within the workplace and educational settings.","18aca111-65d0-488d-a7e5-6555ee3092ec",[694],{"id":695,"data":696,"type":68,"version":25,"maxContentLevel":28},"6fc80848-6cfc-4406-a1fa-6d7b89c14216",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":697,"multiChoiceCorrect":699,"multiChoiceIncorrect":701,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[698],"When one is immersed in a state of flow, how is time perception altered?",[700],"Depends on activity",[702,703,704],"Feels the same","Feels faster","Feels slower",{"id":706,"data":707,"type":25,"maxContentLevel":28,"version":80},"18e49855-729f-4a3d-a272-32ac1ceb07cc",{"type":25,"contentRole":21,"markdownContent":708,"audioMediaId":709},"Indeed, in a study reported in 2014, **Csikszentmihalyi** and colleagues tested 526 high school students, finding that engagement is consistent with their degree of concentration, interest, and enjoyment.\n\n![Graph](image://b9e97bab-13bb-4b75-b167-fa57fb922eb6 \"Psychologist, Mihaly Csikszentmihalyi. Image: Ehirsh, Public domain, via Wikimedia Commons\")\n\nThe existence of flow was most often reported when the **challenge of the task and their skills were in balance**, and the **learning environment was under their control**.\n\nHowever, while flow inherently adds value to an activity, maximizing an individual’s performance and enhancing experience, it has no moral compass.\n\n![Graph](image://3989cb26-4f0d-4e50-85b3-e993997fa1aa \"Daytime gamblers in a casino. Image: Downtowngal, CC BY-SA 3.0 \u003Chttps://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons\")\n\n**Addictive behaviors** such as gambling are as likely to induce the state as exercising. Yet, whatever the end goal, flow undoubtedly has the potential to stretch an individual to achieve goals they may not otherwise reach.","001ee3c6-241c-4dd5-84ec-ea4385aa9969",{"id":711,"data":712,"type":21,"version":94,"maxContentLevel":28,"summaryPage":714,"introPage":722,"pages":728},"c0299dc8-9b7d-4624-9a79-b38086a56804",{"type":21,"title":713},"Flow in Daily Life",{"id":715,"data":716,"type":28,"maxContentLevel":28,"version":25},"bece3166-90eb-4f10-9d3b-a67f665f2a1a",{"type":28,"summary":717},[718,719,720,721],"Over a third of Americans have never experienced flow.","Autotelic personalities are key to achieving flow.","Conscientiousness is crucial for flow, not openness.","Match challenge difficulty with skills to trigger flow.",{"id":723,"data":724,"type":54,"maxContentLevel":28,"version":28},"d5ebfed5-b5d2-4996-8cfa-fd330cfe4ecc",{"type":54,"intro":725},[726,727],"How can we achieve flow in daily life?","How can you balance your skills and challenges to stay engaged?",[729,744,761,776,791],{"id":730,"data":731,"type":25,"maxContentLevel":28,"version":28,"reviews":734},"a5ff7fc4-da58-407a-9f8f-90ae3375c7e8",{"type":25,"contentRole":21,"markdownContent":732,"audioMediaId":733},"Sadly, the flow experience is less common than we might hope, despite its ability to enhance individual activities and promote well-being and life fulfilment.\n\nA recent study found that **more than a third** of people in the US have never, knowingly, experienced flow.\n\n![Graph](image://80336b2e-dd10-4dfc-a8e3-9c3fd1e384b1 \"A dam preventing the flow of a river. Image: Vladimir Srajber via Pexels\")\n\nOnly a small minority reported having achieved a flow state on a daily basis. As a result, while it is not something to rely on when attempting to achieve happiness or increase well-being, it is a factor that deserves consideration.\n\nIndeed, for those trying to improve their performances or push their limits, *crafting* activities and the environment to maximize their opportunities for reaching flow may be time and energy well spent.","4d208a13-76ee-468d-b14f-fb2e89387396",[735],{"id":736,"data":737,"type":68,"version":21,"maxContentLevel":28},"a77532ca-5c31-45c4-b1b7-548687ea9ff0",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":738,"binaryCorrect":740,"binaryIncorrect":742},[739],"What percent of US adults have never knowingly experienced a state of flow?",[741],"More than a third",[743],"Less than a third",{"id":745,"data":746,"type":25,"maxContentLevel":28,"version":94,"reviews":749},"77c6371e-6191-407b-b1e3-d89e12406abe",{"type":25,"contentRole":21,"markdownContent":747,"audioMediaId":748},"According to flow originator *Mihaly Csikszentmihalyi*, it is vital to shape the activity itself and participate in activities that are *intrinsically motivating* to the individual.\n\nSome people are more likely to enter flow than others – psychologists describe them as having **autotelic** personalities.\n\n![Graph](image://cd3a5332-d02d-4b9a-a705-cd603bce5f99 \"Scout girl in flow. Image: Randy, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons\")\n\nSomeone who is innately curious, low in self-centeredness, and can be motivated intrinsically is more successful at getting *into the zone.* And possibly, as a result, such a person is disposed to actively seek out such flow-inspiring challenges and experiences.","d7dcc74e-7358-4cf0-a6ff-fa926f85778d",[750],{"id":751,"data":752,"type":68,"version":25,"maxContentLevel":28},"d74e0b8f-0d8a-42e2-8adf-9f1e042567f5",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":753,"multiChoiceCorrect":755,"multiChoiceIncorrect":757,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[754],"People who are more likely to enter flow than others are called what?",[756],"Autotelic",[758,759,760],"Autonomic","Autofocused","Autotopic",{"id":762,"data":763,"type":25,"maxContentLevel":28,"version":94,"reviews":766},"fbdf0187-7492-4f8a-8fc4-058a93d366ca",{"type":25,"contentRole":21,"markdownContent":764,"audioMediaId":765},"But what are these lucky *autotelics* like? Well, a 2014 study attempted to find out.\n\nHaving tested 316 young adults, they found that conscientiousness is a more vital element than extraversion, agreeableness, and neuroticism in the *Five Factor Model of Personality*.\n\n![Graph](image://9c7e971f-c39d-4cc9-ac0d-6bbf9f313348 \"Five factors of personality. Image: Original: Anna Tunikova for peats.de and wikipedia Vector:  EssensStrassen, CC BY 4.0 \u003Chttps://creativecommons.org/licenses/by/4.0>, via Wikimedia Commons\")\n\nPerhaps surprisingly, *openness* to new experiences was not correlated to people's likelihood of being autotelic.\n\nIt seems then that, while the likelihood of flow increases in certain circumstances and environments, having a particular mindset or outlook is vital – the perception of the experience is as important as the experience itself. With a flow state potentially enhancing performance and enjoyment, it may be worthwhile practicing how best to increase engagement.","e3dfcb40-ef48-4049-985f-cc31f7dc3a7b",[767],{"id":768,"data":769,"type":68,"version":25,"maxContentLevel":28},"b9613d5a-fa95-481f-983f-d65dc7641345",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":770,"binaryCorrect":772,"binaryIncorrect":774},[771],"Likelihood of experiencing flow is associated with...",[773],"Conscientiousness",[775],"Intelligence",{"id":777,"data":778,"type":25,"maxContentLevel":28,"version":28,"reviews":781},"aeda62ba-0635-406e-af78-08f3b5e382eb",{"type":25,"contentRole":21,"markdownContent":779,"audioMediaId":780},"For flow to occur, the difficulty of the challenge must match the upper levels of the individual's skills. Modifying challenges and improving skills can be used to achieve the delicate balance required. Make a list of activities you enjoy with flow-producing potential.\n\nFor the top 3, reflect on the following questions:\n\ni) What do I want to achieve from this activity?\n\nii) How will I know how well I am doing throughout?\n\niii) How can I balance my skills versus the challenge to keep me interested and engaged?\n\nPlan and perform the activity. Reflect on your performance and your experience of flow. Consider how you could modify it further; perhaps the challenge should be more significant or skills improved.","cad84bf1-33e0-4890-af6d-035ef97fe359",[782],{"id":783,"data":784,"type":68,"version":25,"maxContentLevel":28},"3c4663d5-47cb-4e55-8ece-e36b716a27b3",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":785,"activeRecallAnswers":787},[786],"What 3 questions should you ask yourself when designing a flow-producing activity?",[788,789,790],"What do I want to achieve from this activity?","How will I know how well I am doing throughout?","How can I balance my skills versus the challenge to keep me interested and engaged?",{"id":792,"data":793,"type":25,"maxContentLevel":28,"version":21},"9f638b88-3896-4e4a-a4cf-745818c6261b",{"type":25,"contentRole":21,"markdownContent":794,"audioMediaId":795},"Becoming fully absorbed in what we are doing can be difficult to plan and achieve. However, with practice, it is possible to explore the potential of flow states and create immersive and energized experiences.\n\nThink back to a time when you were most absorbed in what you were doing and when you were not frightened of failing.\n\nClose your eyes and visualize how it felt when performing at your best.\n\nWhat was it like when action and awareness merged? Reflect on what was going on at the time: who you were with, and where you were?\n\nHow did the experience start, and how did you feel when it was over?\n\nUse the insights to plan activities with similar characteristics. What would they be? How often could you perform them, and where? Find a way to make activities that may lead to turn flow into a habit.","44adc3f4-1d4a-4f57-aaf0-655a60b37a7b",{"id":797,"data":798,"type":29,"maxContentLevel":28,"version":42,"orbs":801},"a39cbb37-315f-4334-9b2f-1d7fe09dd1ca",{"type":29,"title":799,"tagline":800},"Positive Emotions to Boost Wellbeing","Forming healthy, meaningful relationships is a fundamental human need shared across all cultures.",[802,902,1008],{"id":803,"data":804,"type":21,"version":99,"maxContentLevel":28,"summaryPage":806,"introPage":814,"pages":820},"6548d08b-c141-45d3-9c21-3d1bebfae09c",{"type":21,"title":805},"The Importance of Social Connections",{"id":807,"data":808,"type":28,"maxContentLevel":28,"version":25},"a694e078-b887-4aad-b150-30224fdc41c2",{"type":28,"summary":809},[810,811,812,813],"Social connections boost happiness and longevity.","Positive relationships foster resilience and wellbeing.","Loneliness and isolation harm mental and physical health.","Bullying affects victims, bullies, and bystanders negatively.",{"id":815,"data":816,"type":54,"maxContentLevel":28,"version":21},"8221a78f-6256-4cab-bb72-fcd20bf9bde5",{"type":54,"intro":817},[818,819],"How do strong social connections impact your chances of survival?","What surprising effect does bullying have on bystanders?",[821,838,855,872,885],{"id":822,"data":823,"type":25,"maxContentLevel":28,"version":94,"reviews":826},"4c783449-a935-4627-848c-589fea710f6a",{"type":25,"contentRole":21,"markdownContent":824,"audioMediaId":825},"“Very little of what is positive is solitary,” writes positive psychologist **Martin Seligman**. Think about it. When did you last feel joyful, laugh uncontrollably, or experience a profoundly meaningful event? Were you on your own or with those to whom you felt a connection?\n\nOther people, it seems, are our best antidote to life’s ups and downs. They keep the latter manageable while increasing the frequency of the former. After all, ask yourself, do I have someone to turn to when things are tough? And is there someone I could call when I want to share the good things in life?\n\nIf you can answer yes to both you are more likely to feel happier and live longer – it really is that significant. Having relationships, and seeking them out, is a basic psychological need – a possible legacy of an evolutionary adaptation to ensure **group survival**.\n\n![Graph](image://6812bccb-d41b-4e3b-9b79-9fe319d3502d \"A group of friends. Image: Helena Lopes via Pexels\")\n\nAfter all, according to evolutionary psychologist **David Buss**, a social group is more likely to hunt together, share their bounty, and live closely, offering protection to one another. Survival, it seems, needs good relationships.","1c3eac7f-01bc-475c-a41a-d7f2caf83fab",[827],{"id":828,"data":829,"type":68,"version":25,"maxContentLevel":28},"f3e408fe-39cb-4ba9-8c31-227d83e82469",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":830,"multiChoiceCorrect":832,"multiChoiceIncorrect":834,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[831],"According to positive psychologist Martin Seligman, “Very little of what is positive is ...\"?",[833],"Solitary",[835,836,837],"Easy","Stressful","Simple",{"id":839,"data":840,"type":25,"maxContentLevel":28,"version":28,"reviews":843},"0fead870-e4b0-4d35-bbaf-fc18ce0ad629",{"type":25,"contentRole":21,"markdownContent":841,"audioMediaId":842},"**Positive relationships** is the third element of Martin Seligman’s wellbeing model – PERMA. While crucial in its own right for anyone wishing for the ‘good life,’ it also benefits several other elements: fostering positive emotions, encouraging meaningful living, and reaching for goals. Better relationships mean a more fulfilling existence in every aspect.\n\n![Graph](image://f2408e21-3e0c-47be-8713-ddc96e72e89e \"Two friends eating in a kitchen. Image: Kwameghana, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nResearch also confirms that, while vital to happiness, wellbeing, and positive functioning, positive relationships also help us cope when things get tough and build resilience for when things go wrong. In fact, they are so valuable that studies have shown that good relationships can boost health and vitality, aid recovery from illness, and even help us live longer.\n\nIndeed, a 2010 mega-review of 148 studies (and a staggering **308,849** participants) confirmed that strong social relationships offer an incredible **50%** increase in the likelihood of survival – versus dying. And that’s consistent across age, sex, and initial health status.","c70466bf-26fc-4e9b-957c-57262adbffdd",[844],{"id":845,"data":846,"type":68,"version":25,"maxContentLevel":28},"5b8e985f-53d7-4c90-ba80-ba39aaa534a5",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":847,"multiChoiceCorrect":849,"multiChoiceIncorrect":851,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[848],"How are social relationships considered an evolutionary adaptation?",[850],"More likely to hunt together, share their bounty, and live closely, offering protection to one another",[852,853,854],"More likely to compete for resources, leading to internal conflict and reduced survival rates"," More likely to isolate individuals, making them more vulnerable to predators","More likely to disperse widely, reducing the chances of cooperative behavior and mutual support.",{"id":856,"data":857,"type":25,"maxContentLevel":28,"version":80,"reviews":860},"b168d8a6-7f2b-42d6-9e8e-fdc9d2001519",{"type":25,"contentRole":21,"markdownContent":858,"audioMediaId":859},"Over the last 5 decades, psychological research has consistently reported the same finding. Those with close ties to friends and family report more happiness, increased well-being, and lower levels of mental illness – particularly depression.\n\n![Graph](image://9f47cdfe-f352-44b5-86e3-e90976232932 \"Psychologist, Daniel Kahneman. Image: nrkbeta, CC BY-SA 2.0 \u003Chttps://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons\")\n\nIn 2004, **Daniel Kahneman** conducted an innovative study that sampled people's happiness at various points throughout the day. When buzzed, they would score how happy they were and record who they were with and what they were doing. The results confirm the theory – we experience more positive emotions when together.\n\nWe may all wish for a win on the lottery, but our numbers have truly come up if we have high-quality relationships. While a lack of money can be a source of distress, more than enough does not guarantee happiness – while social connections do.\n\nWhen next picking your lottery numbers, stop and consider whether you are paying sufficient attention to those special in your life.","a24d94f7-f23b-40c0-a665-f943d0bc3167",[861],{"id":862,"data":863,"type":68,"version":25,"maxContentLevel":28},"e2227eaf-2701-4f2b-a60a-2915df84fb51",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":864,"multiChoiceCorrect":866,"multiChoiceIncorrect":868,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[865],"According to a review of over 150 studies and over 300,000 participants, what is the impact of strong social relationships on survival – versus dying?",[867],"Increased by 50%",[869,870,871],"Decreased by 30%","Increased by 30%","Increased by 15%",{"id":873,"data":874,"type":25,"maxContentLevel":28,"version":28,"reviews":877},"88c84fd8-a180-4973-8b51-b4962c11ba8d",{"type":25,"contentRole":21,"markdownContent":875,"audioMediaId":876},"Being lonely, socially isolated, or excluded from others has a devastating effect on individuals, organizations, and communities. So much so that, even before the arrival of positive psychology, therapists encouraged their clients to form lasting, fulfilling relationships.\n\n![Graph](image://0c30b1f0-a83b-4522-b416-7e13315253bd \"Person sitting alone on a bench. Image: Jeswin Thomas via Pexels\")\n\nSo, with each of us spurred on to spend time forming close connections with others, what do we know of what defines *positive* relationships? Intriguingly, psychology tells us that relationships are more than the sum of their interactions. Their power doesn’t just reside in the individuals involved but forms out of the patterns and rhythms of connections between them.\n\nA good relationship is also not simply captured in a single moment; they require **longevity** and an **ongoing mutual influence**. And though a relationship itself is invisible, we can identify and recognize its effects.\n\nAfter all, we are social creatures. According to evolutionary psychologists, the need to satisfy our social needs is deeply rooted in our evolutionary past. Strong connections help maintain our physical and mental well-being and ensure survival at times of upheaval.","73c0f00b-7977-4d0b-8c9e-d896b6004e7b",[878],{"id":879,"data":880,"type":68,"version":25,"maxContentLevel":28},"ce568404-f206-403d-a933-c8c66395910a",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":881,"activeRecallAnswers":883},[882],"According to Daniel Kahneman's study, when are people the most likely to feel happy?",[884],"When they are with other people",{"id":886,"data":887,"type":25,"maxContentLevel":28,"version":28,"reviews":890},"83719eee-e06e-45c0-b0da-cded8264ba7d",{"type":25,"contentRole":21,"markdownContent":888,"audioMediaId":889},"Negative relationships can profoundly affect our well-being. They are a primary cause of stress, anguish, and even trauma. They can even impact life expectancy – potentially cutting lives short.\n\nBullying is a prime example. It’s an extremely negative relationship and a type of intimidation that causes verbal or physical harm to another and can lead to feelings of depression and loneliness.\n\nYet a 2019 study also found that, surprisingly, it’s not only the **victims** that suffer; it’s even the **bullies** themselves and **bystanders** – it seems anyone involved can experience extreme stress and anxiety. It's a lose-lose situation.\n\n![Graph](image://8047bf62-d6b5-4b1c-aaeb-256820b9b8a7 \"A man covering his face in his hands, with hostile colleagues behind. Image: Yan Krukau via Pexels\")\n\nWhile we typically think of bullying at school, it also occurs in the workplace. And yet, as with educational institutions, we can stop it by implementing a no-bullying mandate and a culture of standing up for the abused. Indeed, a recent study found that, **if an organization is seen to value fairness**, observers are much more likely to step in and challenge inappropriate behavior.","9fb3cdc8-5831-440b-82b0-30fc1cf2bd4e",[891],{"id":892,"data":893,"type":68,"version":25,"maxContentLevel":28},"28416c5c-3fb2-4501-8709-56ec6f1ca08f",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":894,"multiChoiceCorrect":896,"multiChoiceIncorrect":898,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[895],"What is typically the impact of implementing a no-bullying mandate and a culture of standing up for the abused?",[897],"Observers are much more likely to step in and challenge inappropriate behavior",[899,900,901],"Bystanders are less likely to notice inappropriate behavior"," Victims are more likely to remain silent about their experiences"," Bullies are more likely to escalate their behavior",{"id":903,"data":904,"type":21,"version":42,"maxContentLevel":28,"summaryPage":906,"introPage":914,"pages":920},"c7abb8cb-4930-4ba7-b0aa-ad86651f44a7",{"type":21,"title":905},"Understanding Social Needs",{"id":907,"data":908,"type":28,"maxContentLevel":28,"version":25},"20168d13-89f3-4370-a624-9e622e0c1d33",{"type":28,"summary":909},[910,911,912,913],"Intimacy fulfills our need to share deep thoughts and feelings.","Companionship involves spending time and engaging in activities with others.","Attachment styles from childhood shape our adult relationships.","Love boosts happiness and can improve life expectancy.",{"id":915,"data":916,"type":54,"maxContentLevel":28,"version":21},"a489ef36-8dd6-44de-bb34-ecbc17e9c422",{"type":54,"intro":917},[918,919],"What are the five categories of social need?","How does attachment theory explain our adult relationships?",[921,938,968,993],{"id":922,"data":923,"type":25,"maxContentLevel":28,"version":80,"reviews":926},"c64ccd1d-a072-4a20-ac0c-bceae367873d",{"type":25,"contentRole":21,"markdownContent":924,"audioMediaId":925},"Psychologists describe relationships as involving up to **5** categories of **social need** – they help us understand why we build and maintain relationships. The first is **intimacy.**\n\nWe have a profound desire to have people around us with whom we can share our deepest thoughts and feelings. Next, we have **companionship,** the wish to spend time with others and engage in shared activities.\n\nThen **physical needs,** ranging from holding hands to having sex, and **security** – stability is vital, as is the ability to rely on others for support. Finally, and equally importantly, **emotional involvement.** We seek out emotional engagement with others, mutually influencing our own and their emotional experiences and needs.\n\n![Graph](image://2ac2aaba-d1a2-4446-8e16-b5396e879d3f \"A couple holding hands. Image: Sơn Bờm via Pexels\")","577c3e10-c97f-44ab-a17a-38aa07131d50",[927],{"id":928,"data":929,"type":68,"version":21,"maxContentLevel":28},"50119a84-063b-42a4-9c58-0db2754f7cef",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":930,"activeRecallAnswers":932},[931],"What are the 5 categories of 'social need'?",[933,934,935,936,937],"Intimacy","Physical needs","Security","Emotional involvement","Companionship",{"id":939,"data":940,"type":25,"maxContentLevel":28,"version":80,"reviews":943},"147e3b1b-c8f0-4058-9454-6235e1916966",{"type":25,"contentRole":21,"markdownContent":941,"audioMediaId":942},"Fulfilling social needs does not have to be as complicated or well-thought-out as it sounds. Our need to form and maintain relationships is natural, an innate drive to meet our social needs through creating bonds with others.\n\nThe bonds we form in our childhood profoundly impact our adult relationships. Psychologists call this process **attachment theory.** It explains how our past affects our present relationships based on several different *styles.*\n\n![Graph](image://6015c4ff-244f-4885-9a25-cb2d01eddc42 \"Woman carrying her child. Image: Steve Evans, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons\")\n\nFor example, a **secure attachment style** describes individuals who find it easy to form close bonds with others – they can be relied upon and are equally comfortable depending on others.","e467b87d-c3b9-456c-811a-cafd7ea2fd21",[944,955],{"id":180,"data":945,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":946,"multiChoiceQuestion":947,"multiChoiceCorrect":949,"multiChoiceIncorrect":950,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":951,"matchPairsPairs":952},[181,182,177],[948],"Which of the following applies to attachment theory?",[188],[189,190,435],[150],[953],{"left":954,"right":188,"direction":28},"Attachment theory",{"id":450,"data":956,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":957,"multiChoiceQuestion":958,"multiChoiceCorrect":960,"multiChoiceIncorrect":961,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":964,"matchPairsPairs":965},[451,447,452],[959],"Which of the following best applies to the secure attachment style?",[458],[962,456,963],"Fear or avoidance of intimacy","Balances skills against challenges, seeks control over activities",[150],[966],{"left":967,"right":458,"direction":28},"Secure attachment style",{"id":969,"data":970,"type":25,"maxContentLevel":28,"version":94,"reviews":973},"1f888bd3-e66f-4b22-9f91-828ee79dbb32",{"type":25,"contentRole":21,"markdownContent":971,"audioMediaId":972},"Less helpfully, we may also adopt an **avoidant attachment style**: when we fear or avoid intimacy and find ourselves uncomfortable relying on others or being depended upon.\n\nAnd, while it's important to note that the attachment styles we form early on can endure, thankfully, they aren’t necessarily fixed.\n\nA 2021 long-term study of over 4,000 people found that impactful life events, such as changing jobs and starting relationships, can help us form new attachment styles.\n\nIndeed, with the proper support, we can transform unhelpful relationship styles into ones that enable positive, healthy relationships to flourish.","e4693f1c-38cb-4ae3-97ff-20d3b22da382",[974,981],{"id":975,"data":976,"type":68,"version":25,"maxContentLevel":28},"cd2f4a87-2642-4ff7-ae73-9013801cfa81",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":977,"activeRecallAnswers":979},[978],"According to psychologists, what can help us form new attachment styles?",[980],"Impactful life events (eg. changing jobs, starting a new relationship)",{"id":451,"data":982,"type":68,"version":80,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":983,"multiChoiceQuestion":984,"multiChoiceCorrect":986,"multiChoiceIncorrect":988,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":989,"matchPairsPairs":990},[450,447,452],[985],"Which of the following best describes the avoidant attachment style?",[987],"A fear or avoidance of intimacy",[458,456,963],[150],[991],{"left":992,"right":987,"direction":28},"Avoidant attachment style",{"id":994,"data":995,"type":25,"maxContentLevel":28,"version":28,"reviews":998},"4a167bfe-4338-4d1f-b073-1467ea5563a4",{"type":25,"contentRole":21,"markdownContent":996,"audioMediaId":997},"Perhaps the most potent emotional response is that of **love**. It is strongest when positive emotions are shared, there is an underlying motivation to care for one another, and people's behaviors and biochemistry are synched.\n\nLove can vary in intensity and change over time, often ranging from liking to infatuation – or, more often, somewhere between. Such feelings are often moderated by what we are looking for in a partner and the phase of our life in which we find ourselves. Are we looking for support, trust, and understanding?\n\n![Graph](image://c5f167b7-e726-4308-81dc-92084b2a289d \"Couple hugging in an airport. Image: Jürg Stuker, CC BY-SA 3.0 \u003Chttps://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons\")\n\nDo we wish for someone attractive, sexy, and sociable? Or are we secretly looking toward someone for their socioeconomic status or financial rewards? While motives may not always be obvious, it's clear romantic bonds can boost happiness and improve wellbeing.\n\nA 2016 study reported that single individuals experienced reduced life satisfaction while partnered individuals exhibited lower romantic loneliness. And a vast 2020 study, including over 164,000 subjects, identified that **married persons have lower mortality and longer life expectancy**.","1a1bfc87-4f08-426d-8c16-0b6adfbdb1bf",[999],{"id":1000,"data":1001,"type":68,"version":25,"maxContentLevel":28},"ed79a234-d3b4-4a9b-ac87-cfd7e4b6a8f5",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1002,"binaryCorrect":1004,"binaryIncorrect":1006},[1003],"What is the life expectancy of married couples in comparison to unmarried couples?",[1005],"Higher",[1007],"Lower",{"id":1009,"data":1010,"type":21,"version":42,"maxContentLevel":28,"summaryPage":1012,"introPage":1020,"pages":1026},"96c2ae5b-ada2-4fc4-a7bc-d9870821cf06",{"type":21,"title":1011},"Positive Interventions in Relationships",{"id":1013,"data":1014,"type":28,"maxContentLevel":28,"version":25},"ce295fc9-b7a1-49fb-8760-91d0a5b7d91f",{"type":28,"summary":1015},[1016,1017,1018,1019],"Random acts of kindness boost happiness and well-being.","Perform 5 genuine acts of kindness weekly without expecting anything.","Forgiveness exercises help rebuild and strengthen relationships.","Perspective-taking enhances empathy and promotes forgiveness.",{"id":1021,"data":1022,"type":54,"maxContentLevel":28,"version":21},"f7a94287-67c4-4196-9ca1-ac39d155f66e",{"type":54,"intro":1023},[1024,1025],"What are five examples of random acts of kindness you could do this week?","How does perspective-taking help in rebuilding relationships after conflict?",[1027,1032,1045],{"id":1028,"data":1029,"type":25,"maxContentLevel":28,"version":80},"11acfe28-00a3-4dc5-8254-58dba7fdce9b",{"type":25,"contentRole":21,"markdownContent":1030,"audioMediaId":1031},"Positive psychologists use several well-validated interventions to improve relationships – at work, with friends, or in the family. So, let’s take a look at one.\n\nThe **Random Acts of Kindness** exercise is a positive psychological intervention; it increases people’s sense of well-being and degree of happiness. And it’s simple.\n\nEach week, commit to brightening other people’s lives in the days ahead. Challenge yourself to perform **5** random acts of kindness – big or small, it doesn't matter.\n\nIt could be stopping to help a stranger with directions, offering support to a loved one going through a tough time, or donating blood. They are all-powerful.\n\n![Graph](image://4927eb1c-687a-4038-9b74-4b9d03205d14 \"Two strangers shaking hands. Image: Public domain, via Wikimedia Commons.\")","1f56e7b9-76df-48fd-9cab-cf0c7d36b5a3",{"id":1033,"data":1034,"type":25,"maxContentLevel":28,"version":28,"reviews":1037},"bf3e51bb-d191-45d4-907a-d63e7bbda45b",{"type":25,"contentRole":21,"markdownContent":1035,"audioMediaId":1036},"The only rule is that they must be genuine **without expecting anything in return**. After all, *giving* is already a win-win situation, benefiting both the giver and the recipient and increasing all-round happiness.\n\n![Graph](image://2e2318bf-b36b-4891-aee3-f5b2fc6908cc \"Man gifting a present. Image: © Raimond Spekking\")\n\nMost positive psychology interventions that promote building and maintaining relationships work by boosting compassion, gratitude, empathy, and forgiveness.\n\nYet, forgiveness is not easy, even when relationships demand it – or we risk their breakdown. So, why not give the following exercise a try to get some practice in.","0c3a56b4-a243-47fe-8aba-b07ff00297c5",[1038],{"id":1039,"data":1040,"type":68,"version":25,"maxContentLevel":28},"7b9bc3c0-84c4-4f9a-81f1-90c86271283f",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1041,"activeRecallAnswers":1043},[1042],"What is one important rule when you set out to perform random acts of kindness?",[1044],"That you seek nothing in return",{"id":1046,"data":1047,"type":25,"maxContentLevel":28,"version":99,"reviews":1050},"d3c0d5eb-d9b4-4f28-aab6-a5d703054635",{"type":25,"contentRole":21,"markdownContent":1048,"audioMediaId":1049},"Think of someone who has upset or wronged you. Recall the specific event, closing your eyes and visualizing what happened – playing it through from your perspective and then theirs.\n\nImagine it running live. What is the other person feeling, and how could events, thoughts, and beliefs have led to their behavior?\n\nCommit to forgiveness and hold on to that emotion, playing the scene through a few more times. When ready, open your eyes.\n\nPerspective-taking has been shown to assist empathy and forgiveness and rebuild and strengthen relationships, particularly after conflict.","0e50884f-e611-487e-a2e5-5ac6ec463e62",[1051],{"id":182,"data":1052,"type":68,"version":28,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1053,"multiChoiceQuestion":1054,"multiChoiceCorrect":1056,"multiChoiceIncorrect":1058,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1062,"matchPairsPairs":1063},[180,181,177],[1055],"Which of the following applies to perspective-taking?",[1057],"It's shown to assist empathy and forgiveness",[1059,1060,1061],"It explains how the past affects present relationships","It describes the effects of positive emotions","It's a passive response to repeated negative situations",[150],[1064],{"left":1065,"right":1066,"direction":28},"Perspective-taking","Assists empathy and forgiveness.",{"id":1068,"data":1069,"type":29,"maxContentLevel":28,"version":99,"orbs":1072},"5e441738-1eab-46f6-9f09-03233900eddb",{"type":29,"title":1070,"tagline":1071},"Finding and Creating a Meaningful Life","During times of crisis or simply while on holiday basking in the sun, we sometimes stop and reflect on how we live our lives and the meaning attached to what we do.",[1073,1167,1254],{"id":1074,"data":1075,"type":21,"version":94,"maxContentLevel":28,"summaryPage":1077,"introPage":1085,"pages":1091},"cdba2359-555e-4784-8bbc-af5f5eb7bebe",{"type":21,"title":1076},"What Is a Meaningful Life?",{"id":1078,"data":1079,"type":28,"maxContentLevel":28,"version":25},"08a71d16-e551-4566-be51-62b2f9b17340",{"type":28,"summary":1080},[1081,1082,1083,1084],"Viktor Frankl survived concentration camps and explored life's meaning.","Frankl's three concepts: freedom of will, will to meaning, meaning in life.","Meaning boosts wellbeing, more than happiness, and isn't always spiritual.","Meaningful activities help cope with stress and lead to long-lasting happiness.",{"id":1086,"data":1087,"type":54,"maxContentLevel":28,"version":21},"142a20f3-bbeb-42ca-ac0a-5c7ed7e2bc4b",{"type":54,"intro":1088},[1089,1090],"What are the three key concepts Viktor Frankl identified in his search for meaning?","How did Martin Seligman define meaning in life?",[1092,1141,1154],{"id":1093,"data":1094,"type":25,"maxContentLevel":28,"version":28,"reviews":1097},"0fbfef87-dec8-4604-a07e-58720dabd5a7",{"type":25,"contentRole":21,"markdownContent":1095,"audioMediaId":1096},"Psychiatrist **Viktor Frankl** is widely recognized as the forerunner of our modern understanding of living a meaningful life. Having survived the horror of three years in a concentration camp, Frankl had witnessed the absolute worst and very best of humanity.\n\n![Graph](image://37a14f5a-56f8-474d-b90c-b94e1cc5f156 \"Viktor Frankl. Image: Prof. Dr. Franz Vesely, CC BY-SA 3.0 DE \u003Chttps://creativecommons.org/licenses/by-sa/3.0/de/deed.en>, via Wikimedia Commons.\")\n\nIn his psychological memoir *Man’s Search for Meaning*, he attempted to make sense of his past and understand the human quest for meaning. In doing so, he recognized the importance of three psychological and philosophical concepts.\n\nFirstly, our **freedom of will** – we are free to choose how we face up to and interpret internal and external conditions. Secondly, **will to meaning** – our primary motive is to search for meaning and purpose in our lives, sometimes enduring profound difficulties along the way. And thirdly, our **meaning in life** – we can bring forth our best selves by realizing the meaning present in every moment and situation.\n\nUltimately, Frankl concluded that there is no general meaning in life. Everybody’s life can make sense depending on the individual, their circumstances, and their choices. The challenge is finding our life’s purpose and then making the right decisions based on that knowledge.","467a3712-9aa9-4706-90df-85346d3d97f4",[1098,1109,1128],{"id":140,"data":1099,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1100,"multiChoiceQuestion":1101,"multiChoiceCorrect":1103,"multiChoiceIncorrect":1104,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1105,"matchPairsPairs":1106},[135,138,139],[1102],"Which psychiatrist and Holocaust survivor wrote 'Man’s Search for Meaning', having witnessed the very worst of humanity?",[148],[144,146,147],[150],[1107],{"left":148,"right":1108,"direction":28},"Psychiatrist and Holocaust survivor.",{"id":1110,"data":1111,"type":68,"version":28,"maxContentLevel":28},"d1858839-cce3-4fe3-9dcb-593634ef3871",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1112,"multiChoiceQuestion":1115,"multiChoiceCorrect":1117,"multiChoiceIncorrect":1119,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1123,"matchPairsPairs":1124},[1113,1114],"eed05be3-cc3c-4185-828b-bfca174587e5","7486261a-ca5b-404c-9f2f-71c57e41dcf2",[1116],"Which of the following best describes the concept of 'freedom of will'?",[1118],"Ability to choose how we face up to and interpret conditions",[1120,1121,1122],"The desire to find a purpose in life","Long-lasting happiness and personal growth","Focus on attainment of pleasure, avoidance of pain",[150],[1125],{"left":1126,"right":1127,"direction":28},"Freedom of will","Ability to choose how we face up to and interpret conditions.",{"id":1113,"data":1129,"type":68,"version":28,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1130,"multiChoiceQuestion":1131,"multiChoiceCorrect":1133,"multiChoiceIncorrect":1134,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1136,"matchPairsPairs":1137},[1110,1114],[1132],"Which of the following best describes the will to meaning?",[1120],[1118,1135,1122],"Long-lasting happiness, self-actualization, personal growth",[150],[1138],{"left":1139,"right":1140,"direction":28},"Will to meaning","The desire to find a purpose in life.",{"id":1142,"data":1143,"type":25,"maxContentLevel":28,"version":80,"reviews":1146},"03a8500f-2db2-489d-9938-b05bc02fe63a",{"type":25,"contentRole":21,"markdownContent":1144,"audioMediaId":1145},"Finding meaning is vital for our well-being, perhaps even more so than the search for happiness. \n\nAfter all, identifying and developing our purpose in life directly increases our sense of fulfillment and protects us from stress, anxiety, and even depression.\n\nAnd yet, it needn’t be spiritual. Belonging to and serving something bigger can create meaning in our lives without requiring a religion. Psychologist **Martin Seligman** saw meaning as simply *“belonging to and serving something that you believe is bigger than yourself.”*\n\nAnd it’s subjective – at least partly. For one person, it may be creating a beautiful garden shared with generations to come; for others, it may be serving the community through an outreach project. And yet, Seligman had caveats.\n\nTo be meaningful, it should contribute to well-being and be pursued for its own sake – even if it carries an emotional and financial cost.","6ce326a1-cd82-420c-b047-ed713afa2a2b",[1147],{"id":1148,"data":1149,"type":68,"version":25,"maxContentLevel":28},"b1941ffb-53d6-4236-97eb-aec4a9af10c5",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1150,"clozeWords":1152},[1151],"Psychologist Martin Seligman defines meaning as “belonging to and serving something that you believe is bigger than yourself.”",[1153],"bigger than yourself",{"id":1155,"data":1156,"type":25,"maxContentLevel":28,"version":80,"reviews":1159},"7aef9685-9317-48fb-b006-45532ef706b8",{"type":25,"contentRole":21,"markdownContent":1157,"audioMediaId":1158},"Meaningful activities may be noble, but what about day-to-day life? How does finding meaning help me cope with stress, upset, and sadness? According to research, it does so through uncovering purpose and reasons to live that help mediate difficult situations and troubling emotions.\n\nA 2011 academic review found that meaning-based coping in military veterans promotes post-traumatic growth and challenges existing life trajectories – essential for someone recovering from witnessing the atrocities of war.\n\nAnd while using *avoidance* for coping may intuitively seem unhealthy, it can be positive when combined with purposeful living. The workers, stressed by their manager, may come home and transform their negative energies into positive pursuits, such as writing their first novel, caring for their family, or creating value in their local community.\n\n![Graph](image://62fed5bf-d50a-41e5-a03e-3e1c36cb453c \"A mother caring for her baby. Image: RDNE Stock project via Pexels\")\n\nMeaning is also a key component of **eudaimonia** or long-lasting happiness. After all, well-being is seen as dynamic and ongoing, leading to self-actualization and personal growth. Ultimately, meaning is a pathway to happiness, the *good life,* and essential for living according to our true nature.","77c28dba-f3be-4b12-9380-ccd395740e7f",[1160],{"id":1161,"data":1162,"type":68,"version":25,"maxContentLevel":28},"8a8f7cf6-cbbe-4098-8af2-c7a01c3933cb",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1163,"clozeWords":1165},[1164],"Meaning is also a key component of eudaimonia or long-lasting happiness.",[1166],"eudaimonia",{"id":1168,"data":1169,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1171,"introPage":1179,"pages":1185},"3aa1a06a-f3dc-4d45-a3bf-c1e878a23adc",{"type":21,"title":1170},"Components and Theories of Meaning",{"id":1172,"data":1173,"type":28,"maxContentLevel":28,"version":25},"a1ff143d-269f-433a-b2e5-28dd4f123be8",{"type":28,"summary":1174},[1175,1176,1177,1178],"Meaning in life involves comprehension, purpose, and mattering","Seligman's PERMA model includes meaning as a key element of wellbeing","Existential crises often trigger the search for life's meaning","Paul Wong identifies sources of meaning like achievements and relationships",{"id":1180,"data":1181,"type":54,"maxContentLevel":28,"version":21},"a74efb5d-8c10-493c-ac95-bfd76bc24a11",{"type":54,"intro":1182},[1183,1184],"What are the three components of meaning in life identified by Heintzelman and King?","How does terror management theory relate to our search for meaning?",[1186,1201,1226,1239],{"id":1187,"data":1188,"type":25,"maxContentLevel":28,"version":21,"reviews":1191},"c6ab7145-16b6-4c49-9b33-ea44f0dd7156",{"type":25,"contentRole":21,"markdownContent":1189,"audioMediaId":1190},"The question, 'What is the meaning *of* life?' is a philosophical or theological one outside of the remit of psychology. It attempts to understand why we are here. On the other hand, asking 'What is meaning *in* life?' is not the same.\n\nInstead, it is a question to be answered by psychological research and the individual's subjectivity and is a vital area of inquiry for positive psychology.\n\nIndeed, in psychologist Martin Seligman’s PERMA model of wellbeing, the study of **meaning** (the ‘M’ in the acronym) is one of the five vital elements that focus on learning to flourish and having a fulfilling life. Seligman also recognized that finding meaning can be combined with positive emotions and engagement to create authentic happiness.\n\n![Graph](image://d7e4aca3-aa84-4814-a302-5a362d7e7121 \"Martin Seligman’s PERMA wellbeing model. Image: U3170318, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons.\")\n\nIn recent years, psychology has recognized meaningful living as being aligned to the degree to which life appears to make sense to the individual, to what extent worthy goals drive them, and how much it matters in the world. A 2019 study on physiotherapy found that **forming meaningful goals** is vital for treating clients, especially when combined with mindful listening and reflective practices.","91c40f37-2f05-44e6-b220-68c3f2e323f5",[1192],{"id":1193,"data":1194,"type":68,"version":25,"maxContentLevel":28},"7c39e884-e185-4d82-98c5-aabe0314e9cc",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1195,"binaryCorrect":1197,"binaryIncorrect":1199},[1196],"What question are positive psychologists interested in more?",[1198],"What is the meaning IN life?",[1200],"What is the meaning OF life?",{"id":1202,"data":1203,"type":25,"maxContentLevel":28,"version":28,"reviews":1206},"c993723a-5fc1-4aec-b8b6-0e45327170e3",{"type":25,"contentRole":21,"markdownContent":1204,"audioMediaId":1205},"If we are going to add meaning to our lives, we need to begin by understanding exactly what it is. Psychologists **Samantha Heintzelman and Laura King** extensively researched the literature on the subject, attempting to answer the question, *How meaningful is life, in general?* They identified three components of meaning in life.\n\n**Comprehension** is about cognition. It is vital that the individual understands their lives and that it seems to fit together and make sense – it is coherent.\n\n**Purpose** relates to their behavior. Do they feel their life has direction and is motivated by worthy life goals?\n\nAnd finally, **mattering** brings in the emotional aspect. We must feel our life goals, behavior, and actions make a difference – they are significant to the world.\n\nWithout a sense of meaning, for the individual, it could be like being on a ship without having a rudder, floating without purpose or direction.","571caf99-137e-4059-a0ce-8d4361e1ec54",[1207],{"id":1208,"data":1209,"type":68,"version":25,"maxContentLevel":28},"dfbf8a66-f224-4f2e-a84e-679fd7d3dd0f",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1210,"multiChoiceQuestion":1214,"multiChoiceCorrect":1216,"multiChoiceIncorrect":1218,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1222,"matchPairsPairs":1223},[1211,1212,1213],"877e039c-adbb-4ac3-95d9-4b5f06fa5909","a210cab5-0889-43f9-9d2c-ca47e5182354","924500c5-5a6a-4889-9272-5ebf2721a2ad",[1215],"Who conducted research on literature about meaning in life?",[1217],"Samantha Heintzelman and Laura King",[1219,1220,1221],"Jean-Paul Sartre","Carol Dweck","Peter Gollwitzer",[150],[1224],{"left":1217,"right":1225,"direction":28},"Researched literature on meaning in life",{"id":1227,"data":1228,"type":25,"maxContentLevel":28,"version":80,"reviews":1231},"a1a522d6-f132-46f0-93e7-a6a6f508dcbd",{"type":25,"contentRole":21,"markdownContent":1229,"audioMediaId":1230},"Our search for meaning in our lives is typically dynamic and sometimes triggered by an existential crisis.\n\nAn accident, a serious illness, or the loss of a loved one can prompt our journey to begin, even if we are not aware of when it starts.\n\nWhen something goes wrong, or we find ourselves at one of many crossroads in life, we may reassess who we are and what we are doing, and question life’s meaning,\n\nFor some, their worst fear may not be death but that they have never really lived – or at least lived meaningfully. Research into **terror management** shows that even subtle reminders of our mortality can nudge us toward a search for life's meaning. And a lack of meaning can increase our anxiety toward death.\n\nTo find meaning requires adopting a **meaning mindset**: a subjective, introspective, and self-reflective exploration that will uncover what we don’t want, what we may find meaningful, and what changes may be needed in the future. It requires authenticity, vulnerability, and bravery and is not for the faint-hearted.","7df069e8-049a-4a84-ba02-7fc0a3aac278",[1232],{"id":1233,"data":1234,"type":68,"version":25,"maxContentLevel":28},"eac57d67-572f-40bb-962b-355ee4a84f2e",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1235,"clozeWords":1237},[1236],"To find meaning requires adopting a meaning mindset: a subjective, introspective, and self-reflective exploration that will uncover what we don’t want.",[1238],"meaning mindset",{"id":1240,"data":1241,"type":25,"maxContentLevel":28,"version":80,"reviews":1244},"21b41b6f-ac6c-4c25-848c-14781458d9c7",{"type":25,"contentRole":21,"markdownContent":1242,"audioMediaId":1243},"Recognizing our life lacks meaning may be the first step toward creating a more fulfilling one and increasing our well-being. But where do we start?\n\nClinical psychologist Paul Wong identifies the following 'sources' for a more fulfilling, *meaningful* life: achievements, relationships, intimacy, religion or spirituality, self-transcendence or altruism, self-acceptance, and fairness or respect.\n\n![Graph](image://b1305107-d317-4b2b-94f0-6d5bb96d81fb \"Clinical psychologist, Paul Wong. Image: Paul T. P. Wong, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nThat’s a significant list. Yet it recognizes that, while financial and educational resources have a part to play, deep meaning comes from committing to a higher purpose – what that looks like is up to us.\n\nAnd while scary, taking the path toward meaningful living has a substantial payback; it is strongly linked to reaching for and attaining valued life goals, improved health, and a higher quality of life.","b1e46e18-e958-48ab-bd6d-581b5d296653",[1245],{"id":1246,"data":1247,"type":68,"version":21,"maxContentLevel":28},"b902def4-ee46-430b-9326-7ec21c63d1a0",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1248,"activeRecallAnswers":1250},[1249],"What are the three components of a meaningful life identified by psychologists Samantha Heintzelman and Laura King?",[1251,1252,1253],"Comprehension","Purpose","Mattering",{"id":1255,"data":1256,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1258,"introPage":1266,"pages":1272},"67f06444-a645-4838-8d7d-b16a658a45c1",{"type":21,"title":1257},"Existential Perspectives on Meaning",{"id":1259,"data":1260,"type":28,"maxContentLevel":28,"version":25},"df24cc0e-9a21-4b3b-a60a-80b61b154e87",{"type":28,"summary":1261},[1262,1263,1264,1265],"Courage to live by core values leads to authenticity","Sartre: Meaningful life isn't always a happy one","Ikigai blends passion, skill, need, and pay for fulfillment","Visualizing your funeral can boost value-driven living",{"id":1267,"data":1268,"type":54,"maxContentLevel":28,"version":21},"46004872-7719-4371-977c-37c21acf22da",{"type":54,"intro":1269},[1270,1271],"What did Jean-Paul Sartre mean by existential angst?","How does Ikigai help you find your reason for living?",[1273,1291,1307],{"id":1274,"data":1275,"type":25,"maxContentLevel":28,"version":28,"reviews":1278},"e3fe3360-87d4-41e9-8567-c24ceec69627",{"type":25,"contentRole":21,"markdownContent":1276,"audioMediaId":1277},"Finding the courage to align our lives with our core values leads to a more authentic existence and less internal conflict. It improves the quality of our living on a day-to-day basis. And it encourages us to make personal decisions regarding life’s purpose, independent of the environment – including those around us.\n\nYet it takes courage. Living a meaningful life requires us to do precisely what we are afraid of – act according to our convictions. It is not easy; they are deeply personal and, therefore, subjective. Others will not always share them. However, authentic living means choosing what is important to us, and not adopting others’ priorities.\n\nFrench philosopher **Jean-Paul Sartre** made an important distinction – a meaningful life is not always a happy one. As an atheist, in the 1940s, at a time of great political upheaval, he argued that *“if God does not exist, we find no values or commands to turn to which legitimize our conduct.”* Now that’s what we call *existential angst*!\n\n![Graph](image://9cd7f591-0d24-4254-87a6-7e03fc9474e0 \"Jean-Paul Sartre. Image: Public domain, via Wikimedia Commons\")","ead4b33b-9353-4d5f-8e19-ea40b80dc643",[1279],{"id":1211,"data":1280,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1281,"multiChoiceQuestion":1282,"multiChoiceCorrect":1284,"multiChoiceIncorrect":1285,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1287,"matchPairsPairs":1288},[1208,1212,1213],[1283],"Which philosopher argued that the absence of God entails absence of values?",[1219],[1286,1220,1221],"Martin Heidegger",[150],[1289],{"left":1219,"right":1290,"direction":28},"Argued about the absence of God and values.",{"id":1292,"data":1293,"type":25,"maxContentLevel":28,"version":94,"reviews":1296},"b9fd3a27-9050-4126-86a2-dcad9f5eb344",{"type":25,"contentRole":21,"markdownContent":1294,"audioMediaId":1295},"**Ikigai** is as much an idea as a way of life.\n\nAfter all, this Japanese practice encourages individuals to find their reason for living by considering the point at which their professional, vocational, and family lives meet.\n\nIf asked, most of us would answer that we prefer a meaningful, fulfilling life – yet we must also afford to live.\n\n![Graph](image://fc56a791-7939-4223-8347-c2a93db0f01f \"Graphic representation of Ikigai. Image: This work is a derivative of Ikigai-EN.svg by Nimbosa, an adaptation from works in the PUBLIC DOMAIN by Dennis Bodor (SVG) and Emmy van Deurzen (JPG), CC BY-SA 4.0, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nFor a balanced yet nuanced view, ask yourself the following four questions: What do I love to do? What am I good at? What does the world need? And, what can I get paid for? The answer to each can create a deeper insight into what you could do that is meaningful to you and yet delivers.\n\nIkigai does not demand a total job change. Instead, existing jobs can be *crafted* to spend more time on intrinsically motivating activities that leave you more interested and happier.","761d1833-27e0-4b1c-9489-a86fe449be32",[1297],{"id":1298,"data":1299,"type":68,"version":21,"maxContentLevel":28},"b3773736-c76a-40c8-8c60-53747aab31b1",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1300,"activeRecallAnswers":1302},[1301],"To find out what kind of life you would like in a nuanced way, ask yourself which four questions?",[1303,1304,1305,1306],"What do I love to do?","What am I good at?","What does the world need?","What can I get paid for?",{"id":1308,"data":1309,"type":25,"maxContentLevel":28,"version":80,"reviews":1312},"3a8710bd-0bf7-42e2-abd9-f86a19a44459",{"type":25,"contentRole":21,"markdownContent":1310,"audioMediaId":1311},"Often people who experience **near-death experiences** report a shift in their values. Typically, they have a higher regard for life and strive to add meaning to their existence.\n\nVisualizing the end of our lives has been shown to have a similar outcome, increasing intrinsic motivation, unselfish behavior, and value-driven living.\n\nFind somewhere quiet and take a few moments. Imagine in years to come that your life is at an end.\n\nAt your funeral, loved ones take turns to stand up and talk about you. What do they say? How would you like to be remembered? How would you like to have spent your time?\n\n![Graph](image://a7979327-67d6-496e-806f-34b45d490270 \"A priest reads at a funeral. Image: Brianza2008, CC0, via Wikimedia Commons\")\n\nWhile the exercise may seem morbid and even a little disturbing, it encourages us to live a more meaningful life in the short time available.","6b165d8e-a3b3-4123-a0a7-4e02a6427aa7",[1313],{"id":1314,"data":1315,"type":68,"version":25,"maxContentLevel":28},"0b45d271-03a1-4c75-af46-1e25bc3217fc",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1316,"clozeWords":1318},[1317],"Ikigai is a Japanese practice which encourages individuals to find their reason for living in the intersection of their professional, vocational, and family lives.",[1319],"Ikigai",{"id":1321,"data":1322,"type":29,"maxContentLevel":28,"version":99,"orbs":1325},"ada399bf-bae8-48f1-a543-f53be04e6ae7",{"type":29,"title":1323,"tagline":1324},"Pursuing Our Accomplishments","Pursuing growth and change purely for the intrinsic sake of achievement brings many benefits, not least an ongoing boost to our wellbeing.",[1326,1431],{"id":1327,"data":1328,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1330,"introPage":1338,"pages":1344},"c58a4598-ac69-4287-b455-5c4017311274",{"type":21,"title":1329},"Introduction to Achievement",{"id":1331,"data":1332,"type":28,"maxContentLevel":28,"version":25},"29914d55-90db-4db7-a94d-574fb5884ce0",{"type":28,"summary":1333},[1334,1335,1336,1337],"Seligman’s PERMA model includes achievement as key to well-being.","Growth mindset boosts perseverance and resilience, aiding achievement.","Gollwitzer’s Rubicon model outlines four goal-pursuit phases.","Intrinsic motivation drives success more than external rewards.",{"id":1339,"data":1340,"type":54,"maxContentLevel":28,"version":21},"a9fb6f0f-03dc-4f03-b13a-38a00ab60bbe",{"type":54,"intro":1341},[1342,1343],"How does a growth mindset influence achievement?","What are the four phases of the Rubicon model?",[1345,1350,1367,1402,1416],{"id":1346,"data":1347,"type":25,"maxContentLevel":28,"version":80},"7fcd5214-d6ae-4069-8213-c87b5525db3a",{"type":25,"contentRole":21,"markdownContent":1348,"audioMediaId":1349},"![Graph](image://d7e4aca3-aa84-4814-a302-5a362d7e7121 \"Martin Seligman’s PERMA wellbeing model. Image: U3170318, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons.\")\n\n\"Perhaps you’ve pursued accomplishment, winning, **achievement**, and mastery purely for their own sake, without expectation or reward\", suggests psychologist Martin Seligman.\n\nIt’s when we apply our skills and effort and give our time to achieve specific goals that matters.\n\nPlaying a video game, learning a foreign language, or practicing a complex piece on the piano may be seen as a challenge worth engaging in without seeking out anything in the way of positive emotions, relationships, or meaning – though they may still happen.\n\nSeligman’s PERMA model of wellbeing recognizes that achievements, or accomplishments, are vital elements in our journey toward happiness and creating more fulfilling lives.\n\nAfter all, people who lead an achieving life are often absorbed in what they do and experience joy, amusement, inspiration, and even serenity. This fifth element of the model brings us even closer to a complete account of well-being. Beliefs about our abilities and how we experience achievement and success influence our short and long-term resilience, motivation, and enjoyment.","df25f29c-c4e9-4c3e-919c-1c6c0a3fe69d",{"id":1351,"data":1352,"type":25,"maxContentLevel":28,"version":94,"reviews":1355},"dd48181b-0c06-49cd-aefc-adfb8272fc7e",{"type":25,"contentRole":21,"markdownContent":1353,"audioMediaId":1354},"**Carol Dweck**, author of *Mindset*, recognizes the importance of the set of beliefs that make up our view of the world. After all, our thoughts about what we can do and our readiness to take risks, succeed or fail, shape the challenges we take on.\n\n![Graph](image://89cec5e0-c004-4ea5-bddd-df36c7901a32 \"Psychologist, Carol Dweck. Image: Satheesh Gopalan, CC BY-SA 3.0 \u003Chttps://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons\")\n\nThose with a **fixed mindset** see their abilities and attributes as already set, inherited, and part of who they are.\n\nOthers, with an incremental or **growth mindset**, see opportunities to grow and develop – who they are can be shaped by experience. For them, investing effort, a desire to learn, and getting the feedback they need shape who they are and who they will become. They are not limited.\n\nAnd research confirms it. In a poll of 143 creativity researchers, there was broad agreement that the perseverance and resilience that result from a growth mindset are vital to achievement.\n\nThe PERMA model of well-being suggests that accomplishments and the very act of striving to reach a goal are inherently gratifying. Yet, we need to align such goals with our values and authentic interests to ensure we remain engaged and focused.","33531703-3f04-413e-be3c-cb4e2a162031",[1356],{"id":1212,"data":1357,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1358,"multiChoiceQuestion":1359,"multiChoiceCorrect":1361,"multiChoiceIncorrect":1362,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1363,"matchPairsPairs":1364},[1208,1211,1213],[1360],"Who is the researcher in the field of 'fixed mindset' vs. 'growth mindset' in learning?",[1220],[1217,1219,1221],[150],[1365],{"left":1220,"right":1366,"direction":28},"Researcher in the field of mindset and learning.",{"id":1368,"data":1369,"type":25,"maxContentLevel":28,"version":80,"reviews":1372},"5d091f44-3432-476c-a4ef-dbdf1ee74f70",{"type":25,"contentRole":21,"markdownContent":1370,"audioMediaId":1371},"Professor of psychology, **Peter Gollwitzer** believes that pursuing value-driven goals passes through four phases – he calls it the **Rubicon model.** In the *pre-decision phase,* we begin by reflecting on what we want and our options for getting there. Next, in the *pre-action phase,* we focus on pursuing the goal.\n\nOnce we have decided and made a plan for how and when we will go for it, we cross the commitment barrier. The *action stage* involves acting on our plans – taking us toward our objectives. Then, finally, in the *post-action phase,* we realize the success or failure of our efforts – we then either continue onward, change course, or abandon our attempts.\n\n![Graph](image://48ae3070-8a29-46e0-87e6-a89f6027bf4d \"Graphical representation of the Rubicon model. Image: Brews ohare, CC0, via Wikimedia Commons\")\n\nHitting our goals isn’t all plain sailing. In fact, there is much on the path to getting what we want that can help or hinder us. We need the drive and resilience to overcome obstacles and get things done.\n\nConsciously or unconsciously, we score each goal based on how likely we are to achieve it and how much value it adds to our own and others’ lives. Unless it scores highly, we may never start, let alone finish. The goal content is then decided by our needs, and shaped by our environment, inherited traits, and sense of self-belief and perceived control.","ce639054-b502-4c9c-ac76-123aba4bf2e0",[1373,1384],{"id":1213,"data":1374,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1375,"multiChoiceQuestion":1376,"multiChoiceCorrect":1378,"multiChoiceIncorrect":1379,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1380,"matchPairsPairs":1381},[1208,1211,1212],[1377],"Who is the advocate of the Rubicon model of goal pursuit, which defines a pre-decision, pre-action, and action phase to pursuing goals?",[1221],[1217,1219,1220],[150],[1382],{"left":1221,"right":1383,"direction":28},"Believes in the Rubicon model of goal pursuit",{"id":1385,"data":1386,"type":68,"version":25,"maxContentLevel":28},"e471929c-c780-4183-9617-11a32b6750cd",{"type":68,"reviewType":99,"spacingBehaviour":25,"matchPairsQuestion":1387,"matchPairsPairs":1389,"matchPairsShowExamples":6},[1388],"Match Gollwitzer's 'Rubicon model' decision phases to their description:",[1390,1393,1396,1399],{"left":1391,"right":1392,"direction":28},"Pre-decision phase","Reflecting on what we want and options for getting there",{"left":1394,"right":1395,"direction":28},"Pre-action phase","Focusing on pursuing the goal",{"left":1397,"right":1398,"direction":28},"Action phase","Acting on our plans",{"left":1400,"right":1401,"direction":28},"Post-Action phase","Realizing the success or failure of our efforts",{"id":1403,"data":1404,"type":25,"maxContentLevel":28,"version":28,"reviews":1407},"5eea290b-3408-4353-a09e-99627eb68760",{"type":25,"contentRole":21,"markdownContent":1405,"audioMediaId":1406},"Our perceived degree of control is also vital. Even if it’s a goal set for us, if we have a say over how and when we do it, we can increase our **intrinsic motivation** – do something for its own sake rather than being driven by reward or punishment.\n\nAnd it’s important. A 2009 study found that smokers are more likely to quit and remain ex-smokers if their goals are intrinsic and value-driven.\n\nSo, we are more likely to get something done if led by our passions, strengths, and values. Psychologists have found several challenges that impact whether or not we progress toward our goals: failing to start, derailment, overcommitting ourselves, and seeing a goal as unproductive or lacking value. At each point or stage, we have the opportunity to fail or continue.\n\nAnd yet, other factors can help. Pursuing goals needn’t be a solitary endeavor. Indeed, the more social support, the better, especially when constructive and reassuring. Avoiding temptations is also vital. If our goal is to avoid smoking, we may want to take the long walk home, bypassing the store that sells cigarettes.","ad97b199-e45f-438f-ada5-cba5fd821a3a",[1408],{"id":1409,"data":1410,"type":68,"version":21,"maxContentLevel":28},"c8b2f77a-413a-45b9-b637-5ea50ed4ec26",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1411,"activeRecallAnswers":1413},[1412],"When working towards a goal, what are the two factors we subconsciously score for?",[1414,1415],"How likely we are to achieve the goal","Its impact on us and others",{"id":1417,"data":1418,"type":25,"maxContentLevel":28,"version":28,"reviews":1421},"645897e7-b511-4d1a-8895-7d8523ccf36d",{"type":25,"contentRole":21,"markdownContent":1419,"audioMediaId":1420},"**Goals that are positive and desirable focus our attention more** than ones that are negative – eat more healthily and exercise more, rather than lose weight and stop drinking.\n\nApproaching goals positively affects our performance and encourages our adherence to healthy habits, boosting wellbeing and happiness.\n\n![Graph](image://cbdba1ff-c255-436d-a4ef-93199a28603f \"A stop sign. Image: Pixabay via Pexels\")","880fb099-d8b1-4731-899c-ff4ad94c48a1",[1422],{"id":1423,"data":1424,"type":68,"version":25,"maxContentLevel":28},"30d11ab3-d2a3-4db3-8a3b-d8fae4e47f30",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1425,"binaryCorrect":1427,"binaryIncorrect":1429},[1426],"When you are trying to lose weight, which of these options is a more effective way to phrase your goals?",[1428],"Eat more healthily",[1430],"Lose weight",{"id":1432,"data":1433,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1435,"introPage":1443,"pages":1449},"d9e0e216-7351-44fd-a482-a07be104685c",{"type":21,"title":1434},"Goal Setting and Strategies",{"id":1436,"data":1437,"type":28,"maxContentLevel":28,"version":25},"f3e77d6a-7690-4a5e-ad30-cd5939226e5a",{"type":28,"summary":1438},[1439,1440,1441,1442],"Use SMARTER goals: Specific, Measurable, Achievable, Relevant, Time-bound, Exciting, Reviewable","Different goal types: Outcome, Performance, Process, Delivery-focused","Visualize success to create a believable path to your goals","If-then planning helps overcome obstacles and boosts confidence",{"id":1444,"data":1445,"type":54,"maxContentLevel":28,"version":21},"e3393b58-eff6-4d58-a709-7c99d92fc6fc",{"type":54,"intro":1446},[1447,1448],"What does the 'R' in SMART goals stand for?","How can 'if-then planning' help overcome obstacles?",[1450,1478,1509,1522],{"id":1451,"data":1452,"type":25,"maxContentLevel":28,"version":28,"reviews":1455},"8d1dd353-5908-4d0d-a8df-fc24fd30c8a9",{"type":25,"contentRole":21,"markdownContent":1453,"audioMediaId":1454},"Psychology confirms what most of us already know. We need to set goals if we want to focus our attention, become energized, and boost our commitment. But that alone is not enough. Goals need to be well-formulated – they must be transparent regarding their relevance, purpose, direction, and accountability.\n\nOne way is to use one of several frameworks. The most common approach uses the **SMART**, or slightly extended, **SMARTER** acronym. Goals must be crafted carefully. Ask yourself, is the goal you are considering:\n\n***S****pecific* – clear and concise?\n\n***M****easurable* – can you score progress and success?\n\n***A****chievable* – is it challenging yet possible?\n\n***R****elevant* – does it fit your values and overall life goals?\n\n***T****ime-bound* – do you know when you will start and finish?\n\nAnd the two optional ones: *Exciting* – does this excite you? *Reviewable* – things change; can you revise along the way?\n\n![Graph](image://e173dd23-bf28-463f-b758-f6f0c7a198d2 \"Youth swimmer at the start of a race. Image: Sandro Halank, Wikimedia Commons, CC BY-SA 4.0, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nGoal setting is valuable in all aspects of our lives, but is particularly helpful in sport. In a 2019 study, forty-nine youth swimmers found practicing self-talk and goal-setting meaningful and beneficial with a slight improvement in their times – this could be the difference between getting a medal and walking home empty-handed.","5a7388d9-81d1-415f-bc2c-9f9ade4ff562",[1456,1467],{"id":1457,"data":1458,"type":68,"version":25,"maxContentLevel":28},"fdfdae6e-a65a-4891-b43c-65ec5495b7a8",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1459,"activeRecallAnswers":1461},[1460],"What are SMART goals?",[1462,1463,1464,1465,1466],"Specific","Measurable","Achievable","Relevant","Time-bound",{"id":1468,"data":1469,"type":68,"version":25,"maxContentLevel":28},"ebceedbd-bd79-4b13-a7cf-4bbd670249dc",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1470,"multiChoiceCorrect":1472,"multiChoiceIncorrect":1474,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1471],"In the SMARTER extension of SMART goal acronym, ER stands for exciting and reviewable.",[1473],"Exciting and reviewable",[1475,1476,1477],"Engaging and revisable","Energizing and revisitable","Enthusiastic and reassessable",{"id":1479,"data":1480,"type":25,"maxContentLevel":28,"version":28,"reviews":1483},"b79113be-aed4-40a6-b73c-2b2320ea0ccb",{"type":25,"contentRole":21,"markdownContent":1481,"audioMediaId":1482},"Not all goals look the same, yet they all share one common factor: *change.* They aim to get an individual, team, community, business, and beyond to transform from state A to state B.\n\nBefore you set a goal, you need to be clear about your goal type. Consider each of the following: **Outcomes goals** – I want to be the very best there is at X; **Performance goals** – I want to improve at X; **Process goals** – I want to practice and get better at X, and **Delivery-focused goals** – I want to deliver a change project.\n\nFor example, wanting to get better at tennis is not the same as aiming to win at Wimbledon. And wishing to improve IT skills is different from promising to deliver a new technology solution within three months.\n\nKnowing what goal type we strive for will influence how we define and approach the goal, using the right strategy and actions.\n\nGoals should be meaningful and take us into the **discomfort zone,** says **Michael Hyatt** in *Your Best Year Ever*.\n\nHe outlines four steps to stretch us and help us overcome resistance: firstly, recognize and acknowledge the value of moving outside the comfort zone; secondly, lean in and take the opportunity; thirdly, acknowledge and own the fear; and, finally, don’t overthink it, take the next step even if the outcome is unclear.","204ef322-e8ef-431f-bd62-fb5ad193afd7",[1484,1495,1502],{"id":1485,"data":1486,"type":68,"version":21,"maxContentLevel":28},"47e6ef85-dd34-4229-8b0e-828640dfe1c5",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1487,"multiChoiceCorrect":1489,"multiChoiceIncorrect":1491,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1488],"'I want to be the best violin player in Newcastle upon Tyne' is what kind of a goal?",[1490],"Outcome goal",[1492,1493,1494],"Performance goal","Process goal","Delivery-focused goal",{"id":1496,"data":1497,"type":68,"version":21,"maxContentLevel":28},"6d92bf98-558e-4118-bd3d-400adb939f0b",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1498,"multiChoiceCorrect":1500,"multiChoiceIncorrect":1501,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1499],"'I want to improve my company's revenue growth by 10%?' is what kind of a goal",[1492],[1490,1493,1494],{"id":1503,"data":1504,"type":68,"version":25,"maxContentLevel":28},"9b8ef3ef-f9e7-42ea-9bf4-e7a3666d70cd",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1505,"clozeWords":1507},[1506],"Michael Hyatt, the author of \"Your Best Year Ever\" says that goals should be meaningful and take us into the discomfort zone.",[1508],"discomfort zone",{"id":1510,"data":1511,"type":25,"maxContentLevel":28,"version":94,"reviews":1514},"a3ff8c21-acea-4ad3-830a-f5254cecac58",{"type":25,"contentRole":21,"markdownContent":1512,"audioMediaId":1513},"Our drive to accomplish and reach for achievements helps us succeed in what we do and live a more fulfilling life according to our life goals.\n\nHowever, there is a risk. Failure may come at a cost, but so does not trying.\n\nSetting clear, well-defined goals creates excitement, motivation, and other positive emotions and has the potential to build relationships and engage in flow-like activities. In many ways, achievement, while a standalone element of the PERMA well-being model, also energizes all the other elements.\n\nImagining a possible future is a well-proven tool for setting and working toward your goals.\n\n**Visualizing** the ultimate destination creates a believable path to where you want to be and can appear as real to the mind as actually performing the activity.\n\n![Graph](image://6195a79d-e461-4738-864d-d2e45867d7b8 \"Woman visualising with her eyes closed. Image: Andre Hunter dre0316, CC0, via Wikimedia Commons\")\n\nAll it takes is a little time and some quiet. Find somewhere comfortable to relax – close your eyes. Become aware of and observe each breath: inhaling and exhaling deeply yet comfortably. Gently shift to thinking about the future and how it might look having successfully reached your goal. Imagine all your senses, engaging sight, touch, sound, hearing, and even smell.\n\nReflect on how you would feel and what would be different. What would others notice about you and the situation that has changed? Experience the sensations in your body and explore how you feel in this new position.\n\nWhen ready, open your eyes, yet hold on to those feelings of accomplishment. How things could be can be a strong motivator to set and deliver goals.","c29a56dd-5834-4012-81ee-329025292e03",[1515],{"id":1516,"data":1517,"type":68,"version":25,"maxContentLevel":28},"b1937385-db91-470a-98c0-9bd7c0db1bd1",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1518,"activeRecallAnswers":1520},[1519],"How can you create a believable path to where you want to be that can appear as real to the mind?",[1521],"Visualizing your ultimate desired destination",{"id":1523,"data":1524,"type":25,"maxContentLevel":28,"version":28,"reviews":1527},"802cf648-bf7b-49cd-98de-247c8eb5698d",{"type":25,"contentRole":21,"markdownContent":1525,"audioMediaId":1526},"Obstacles often get in the way of making changes – even positive ones. \n\n**If-then planning** is a popular approach, often used in sports psychology to help get elite athletes ready to respond to every eventuality.\n\nStart by creating a list of what could *realistically* go wrong. Plan how you could respond to each one - what could you do to cope and overcome the difficulty? These are known as *implementation intentions*; they will help you regain control.\n\nFor example, *'If I am panicking before the job interview, I will go for a walk, take a few deep breaths*, *and call my partner.'* *'If I cannot answer a question, I will ask them to repeat it, take a drink of water, and remind myself of my valuable skills.'*\n\nPlanning and preparing for the worst increases confidence and reduces anxiety before an event. During the activity, if something happens, we can respond quickly, wasting little time and energy, and avoid falling into a downward spiral of **catastrophizing**.","704eedcf-6cfb-4d20-bde4-e0162fe90aab",[1528],{"id":1529,"data":1530,"type":68,"version":25,"maxContentLevel":28},"cb973141-9a15-42dc-935a-b806776e2255",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1531,"activeRecallAnswers":1533},[1532],"What does 'if-then' planning method involve (it is frequently used in training star athletes)?",[1534,1535],"List what could go wrong","Plan a response to each difficulty",{"id":1537,"data":1538,"type":29,"maxContentLevel":28,"version":99,"orbs":1541},"83c368c1-ff33-4949-90fc-d0e63c94503e",{"type":29,"title":1539,"tagline":1540},"Playing to Our Strengths","Positive psychology focuses on strengths instead of weaknesses, encouraging individuals to set meaningful goals and work toward them. Find out more about how to identify and use your strengths.",[1542,1625,1694],{"id":1543,"data":1544,"type":21,"version":94,"maxContentLevel":28,"summaryPage":1546,"introPage":1554,"pages":1560},"90f35167-54b6-4fee-8423-1d284656e54e",{"type":21,"title":1545},"Introduction to Character Strengths",{"id":1547,"data":1548,"type":28,"maxContentLevel":28,"version":25},"854ff878-d34f-454d-96ba-d3b63db983dc",{"type":28,"summary":1549},[1550,1551,1552,1553],"Signature strengths make us feel authentic and energized","24 character strengths fit into 6 universal virtues","Strengths boost wellbeing, performance, and satisfaction","We can cultivate strengths despite genetic influences",{"id":1555,"data":1556,"type":54,"maxContentLevel":28,"version":21},"b809099d-f240-4772-940b-0cbb53e72600",{"type":54,"intro":1557},[1558,1559],"Who identified the 24 character strengths in Positive Psychology?","What are the six virtues that encompass the 24 character strengths?",[1561,1566,1595,1610],{"id":1562,"data":1563,"type":25,"maxContentLevel":28,"version":28},"63cced75-f385-4250-a869-496d6baae4a5",{"type":25,"contentRole":21,"markdownContent":1564,"audioMediaId":1565},"Teamwork, forgiveness, love, humor, gratitude, and curiosity are some of the **24 character strengths** recognized by psychologists.\n\n![Graph](https://upload.wikimedia.org/wikipedia/commons/thumb/1/1c/Soldier_running_in_water.jpg/116px-Soldier_running_in_water.jpg \"An athletic man running through water. Image: Public domain via Wikimedia Commons\")\n\nWe can't choose our *signature strengths*. They may not be what we expected or even wanted, yet they form the essential elements of who we are. And when we use them, we feel happier, more energized, and better connected to what we are doing.\n\nAnd, unlike passions, skills, and transient interests, they endure and remain central to how we think of ourselves and who we are. Indeed, psychologists argue that we are characterized and recognizable by between three and seven of our top, or signature, strengths. They represent the best we can be.\n\nBut more than that, studies show that they promote health, well-being, performance, productivity, and satisfaction when used regularly. A study including 103 students revealed that even thinking about strengths can boost psychological well-being, self-esteem, and optimism – that’s powerful.\n\nAnd yet, mistakenly, we too often dwell on our weaknesses rather than our strengths, missing opportunities to thrive.","3c8e5d05-b530-4f04-bc8d-643395f52d1f",{"id":1567,"data":1568,"type":25,"maxContentLevel":28,"version":80,"reviews":1571},"6a12ce1b-43a0-4248-ab1f-48137bb49c71",{"type":25,"contentRole":21,"markdownContent":1569,"audioMediaId":1570},"While, intuitively, we may feel like we know what a *strength* is, it’s essential to turn to psychological research to get a more complete answer.\n\nAnd that’s a great question – indeed, it required a great deal of work to come up with a better understanding. In fact, it took positive psychologists **Martin Seligman, Chris Peterson, and a team of 55 scientists** 3 years of analyzing the last **2,500 years of historical and cultural material** to arrive at **6 virtues** – wisdom, courage, humanity, justice, temperance, and transcendence.\n\nAnd, within the 6, they identified **24 character strengths** found universally across nations, religions, cultures, and belief systems.\n\nTo be defined as a strength, we must find it in various behaviors, feelings, thoughts, and actions across multiple locations and times. It should also, in some way, contribute to wellbeing, or the *good life,* and have a moral value in its own right.","0c832b06-91e9-4169-8ab3-2851c9d24782",[1572,1583],{"id":1573,"data":1574,"type":68,"version":25,"maxContentLevel":28},"d67027a2-21ce-438a-836e-47a7923ea84a",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1575,"multiChoiceCorrect":1577,"multiChoiceIncorrect":1579,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1576],"How many character strengths are recognised by psychologists?",[1578],"24",[1580,1581,1582],"4","16","28",{"id":1584,"data":1585,"type":68,"version":21,"maxContentLevel":28},"8ea06085-4206-45d8-ae4b-e55affa490ba",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1586,"activeRecallAnswers":1588},[1587],"The 6 virtues identified by Seligman and Peterson are:",[1589,1590,1591,1592,1593,1594],"Wisdom","Courage","Humanity","Justice","Transcendence","Temperance",{"id":1596,"data":1597,"type":25,"maxContentLevel":28,"version":21,"reviews":1600},"d8797f09-f131-4693-9db7-a0c194cf9587",{"type":25,"contentRole":21,"markdownContent":1598,"audioMediaId":1599},"**Signature strengths** are those strengths that are essential to who we are – we perform at our best when we know and use them. Intuitively, we can identify them when they are brought into play and actively pay attention to them.\n\nWe recognize such strengths because they make us feel **like the real us** – engaged, excited, and authentic. We yearn to find new ways to use them and feel unstoppable when we do. They leave us feeling like the very best version of ourselves, and boredom and tiredness are far from our minds.\n\nThey are recognizable, distinguishable, and measurable.\n\nAnd yet, when we display them, it does not diminish or limit other strengths – it most likely benefits them. Signature strengths can be derived from, or be the outcome of, other talents refined by knowledge and skills.","82cd87f1-5087-4d6e-8022-7044241dacab",[1601],{"id":1602,"data":1603,"type":68,"version":25,"maxContentLevel":28},"7a55558c-daa5-49f7-9cdc-37a2c4e89732",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1604,"binaryCorrect":1606,"binaryIncorrect":1608},[1605],"According to psychology research, can simply thinking about your strengths improve your well-being?",[1607],"Yes",[1609],"No",{"id":1611,"data":1612,"type":25,"maxContentLevel":28,"version":80,"reviews":1615},"9266390d-487f-48f9-bda7-c113a6cce670",{"type":25,"contentRole":21,"markdownContent":1613,"audioMediaId":1614},"We can’t choose our signature strengths, can we? Well, surprisingly, to some degree, yes!\n\nIn fact, despite studies of identical twins suggesting that as much as **50%** of our personality traits are genetically passed down, or inherited, the rest of the variation between ourselves and others is down to environmental factors. Put simply, we are not a lost cause – there is still the potential to cultivate our strengths!\n\n![Graph](image://e0716ff0-31d8-4f40-b4bb-9fd4a244468b \"A passionate group of students. Image: National  Science Foundation, Public domain, via Wikimedia Commons\")\n\nLet’s face it, don’t we all want to be more passionate and excited rather than disengaged, exhausted, and apathetic? Employers that focus on their staff’s strengths rather than their weaknesses get better performances, more productivity, and an invigorated team that pulls together.\n\nAnd the more that strengths vary in a team, the better. After all, we have survived because of our differences as a race. At certain times, we may need people with *prudence* and *self-regulation* to lead the way, while at others, we benefit from those with *zest* and *bravery* in jumping forward.","36796588-0560-431b-b683-4b3b166e2b4d",[1616],{"id":1617,"data":1618,"type":68,"version":25,"maxContentLevel":28},"10bc2729-8272-43f2-b9ca-11c7ffe773f1",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1619,"binaryCorrect":1621,"binaryIncorrect":1623},[1620],"Approximately what share of our personality traits are believed to be passed down genetically?",[1622],"50%",[1624],"30%",{"id":1626,"data":1627,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1629,"introPage":1637,"pages":1643},"b7dcd95a-3ead-4dfd-8be7-e2c7c45459bf",{"type":21,"title":1628},"Strengths in Leadership and Teams",{"id":1630,"data":1631,"type":28,"maxContentLevel":28,"version":25},"2bfd4c67-6142-4c3b-a030-4886961753f2",{"type":28,"summary":1632},[1633,1634,1635,1636],"Great leaders invest in their employees' strengths","Strength-based leadership boosts team performance and wellbeing","Realized strengths build optimism and confidence","Using strengths enhances resilience and positive emotions",{"id":1638,"data":1639,"type":54,"maxContentLevel":28,"version":21},"37fe7837-b364-443c-81ce-c1715174e54c",{"type":54,"intro":1640},[1641,1642],"How can leaders use team strengths to boost performance?","What is the impact of using signature strengths on team resilience?",[1644,1659,1674,1689],{"id":1645,"data":1646,"type":25,"maxContentLevel":28,"version":28,"reviews":1649},"4e780ef1-2a64-4911-98b1-b0940d6ac8bb",{"type":25,"contentRole":21,"markdownContent":1647,"audioMediaId":1648},"We all have our views of **what makes a good leader**. Perhaps humility and prudence, or honesty and perseverance. Yet, research confirms there is no perfect balance of signature strengths that identifies a leader – they are unique. Nonetheless, the best have one thing in common; **they typically surround themselves with those who make up for what they lack**.\n\n![Graph](image://310cc941-dc7c-48de-8c6c-720411900692 \"Team leader discussion. Image: U.S. Army photo by Spc. Samuel Signor, Public domain, via Wikimedia Commons\")\n\nFifty years of research by Gallup, including countless interviews with teams worldwide, have recognized the importance of strengths in the workplace. Great leaders invest in their employees’ strengths, create effective, balanced teams, and identify and understand the needs of those who follow them.\n\nStrength-based leadership is not inward-looking but outward. Leaders don’t need to be good at everything, but they should focus on their own and their team’s strengths, maximizing performance and well-being.","4897ba68-c4cf-4a16-ab85-014ee605d170",[1650],{"id":1651,"data":1652,"type":68,"version":25,"maxContentLevel":28},"751ab553-3f2c-4cda-9bbc-a71638734e0e",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1653,"binaryCorrect":1655,"binaryIncorrect":1657},[1654],"What was one thing successful leaders had in common in a 50 year study conducted by Gallup?",[1656],"They surrounded themselves by people with strengths they lacked",[1658],"They had above average level of personal charisma",{"id":1660,"data":1661,"type":25,"maxContentLevel":28,"version":28,"reviews":1664},"b8aad09b-cbd6-4fe4-8094-43bf37a6b9da",{"type":25,"contentRole":21,"markdownContent":1662,"audioMediaId":1663},"Not everyone can identify their strengths. But failing to do so may limit their use, with negative consequences and missed opportunities. Even if the individual knows their strengths, they may be left *unrealized.* Perhaps the environment, whether at home or work, prevents them or is not conducive to their expression.\n\nHowever, we should strive for *realized* strengths to positively affect our own and others' performances and well-being. If we are aware of them and able to use them, we maximize our capabilities.\n\n*Learned behaviors* are not considered strengths.\n\nThey are behaviors we have learned to do well but drain us and limit our well-being and performance. *Weaknesses* are behaviors that we have *not* learned to do well and are also exhausting.","c9534a83-eada-4c6e-a6ca-cb8c5d9ae37b",[1665],{"id":1666,"data":1667,"type":68,"version":21,"maxContentLevel":28},"a7906638-dd02-4b65-b79e-f93751fbfe8a",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1668,"binaryCorrect":1670,"binaryIncorrect":1672},[1669],"What is a difference between character strength and a learned behavior.",[1671],"Performing a learned behavior can significantly drain our energy and limit wellbeing",[1673],"A learned behavior is always positive and beneficial, while character strength can be negative",{"id":1675,"data":1676,"type":25,"maxContentLevel":28,"version":80,"reviews":1679},"56441984-8903-497f-b936-2d7bdf938226",{"type":25,"contentRole":21,"markdownContent":1677,"audioMediaId":1678},"Awareness of the four factors related to strengths offers important distinctions that should influence how we react and construct environments if we wish to realize our strengths.\n\nBut why do strengths matter? What value do they add to our lives? It’s a good question and one that we can answer because of a great deal of psychological research.\n\nSimply by being aware and using our strengths, we gain vital insight and perspective into our lives. Their value is far-reaching, building optimism and confidence and energizing our interactions with the environment and those in it.\n\nAnd, beyond individuals, it creates value in teams. Authors of a 2020 study used interviews, site visits, and observations to confirm that, when project managers use their signature strengths at work, they pump up, not only their own, but the resilience of the whole project team.\n\n![Graph](image://fc01f3b2-7cf6-4a0d-a6b8-a224ea8530c5 \"Team strengths being realised. Image: Manfred Werner (Tsui), CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nFurthermore, playing to our strengths can help us respond to tough times.\n\nUsing psychological strengths at work, at play, or at home builds psychological resilience and generates positive emotions. And at no cost; it only requires an awareness of what makes us who we are, time spent crafting what we do, and maximizing our environment.","b6faff2a-8510-4599-8691-cb989814f81c",[1680],{"id":1681,"data":1682,"type":68,"version":25,"maxContentLevel":28},"227a8480-fb13-49d1-92d2-65820f36c7f2",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1683,"activeRecallAnswers":1685},[1684],"What three thing are required to feel the benefits of your signature strengths?",[1686,1687,1688],"An awareness of what makes us who we are","Time spent crafting what we do","Maximizing our environment",{"id":1690,"data":1691,"type":25,"maxContentLevel":28,"version":80},"688f2bd0-e9a2-4e91-8cfa-8d36a6ff4822",{"type":25,"contentRole":21,"markdownContent":1692,"audioMediaId":1693},"Building upon signature strengths gives us the potential to move from mediocrity to excelling at what we do. After all, each of us has access to a unique combination of evolutionary adaptations to manage our interactions with the environment, bringing our potential to light and making available our best selves.\n\nYet many of us hold beliefs that hinder the realization of our strengths. Perhaps we think that expressing or talking about our strengths is a form of showing off or that we are ‘nothing special.’ This is false modesty.\n\nSuppose we take ‘creativity’ as an example. We may think, *'I can only express my strength at home; it’s not useful at work,'* but this belief is unhelpful or false.\n\nOnce identified, try replacing it with a more helpful one, such as *'If I use my creativity in my role at work, I can come up with more imaginative solutions while encouraging others.'* Strengths have little value if left unused.","4f862932-b3db-42a1-82db-ec52ccac9812",{"id":1695,"data":1696,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1698,"introPage":1706,"pages":1712},"6d293324-e941-4315-85f4-bf4055ea65c7",{"type":21,"title":1697},"Applying and Recognizing Strengths",{"id":1699,"data":1700,"type":28,"maxContentLevel":28,"version":25},"da3abf5e-13af-4d26-aaf4-ec33d7f0e0dc",{"type":28,"summary":1701},[1702,1703,1704,1705],"Reflect on moments when you felt authentic and engaged.","Identify strengths by noting what energizes and motivates you.","Use online tests to discover your top five strengths.","Schedule time to apply your strengths in new, meaningful ways.",{"id":1707,"data":1708,"type":54,"maxContentLevel":28,"version":21},"d71018cb-df0c-418d-9699-d88884b5e8ce",{"type":54,"intro":1709},[1710,1711],"What are some tools for recognizing your strengths?","How can you use your top strength in a new way this week?",[1713,1728,1733],{"id":1714,"data":1715,"type":25,"maxContentLevel":28,"version":80,"reviews":1718},"69b4e526-c63f-4fd0-9d7a-a1473683a10a",{"type":25,"contentRole":21,"markdownContent":1716,"audioMediaId":1717},"While there are online tools for identifying your strengths, you can find yours by simply becoming more aware of how you engage with others and your environment.\n\nThink of a recent time when you were at your best – perhaps you were performing especially well or got yourself out of a tough spot.\n\nPicture it, closing your eyes if it helps.\n\n![Graph](image://b131ccc8-eb75-4d3a-ad39-f4e9c4043619 \"A woman with closed eyes. Image: Diana via Pexels\")\n\nWhat qualities and strengths were you exhibiting that made you feel so authentic and engaged?\n\nWhat was happening, and what role did you play in the successful outcome? Write the answers down and review them.","71563915-e9b3-493a-ac5b-b5d6798cba28",[1719],{"id":1720,"data":1721,"type":68,"version":25,"maxContentLevel":28},"34330170-4303-4f04-968b-43767411e099",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1722,"activeRecallAnswers":1724},[1723],"What questions can you ask yourself when thinking of a recent time when you were at your best, in order to identifying your strengths?",[1725,1726,1727],"What qualities and strengths was I exhibiting that made me feel so authentic and engaged?","What was happening?","What role did I play in the successful outcome?",{"id":1729,"data":1730,"type":25,"maxContentLevel":28,"version":28},"c2c5a275-eee4-427f-9d62-4ba69763e91f",{"type":25,"contentRole":21,"markdownContent":1731,"audioMediaId":1732},"As you go through what you’ve written, underline what words or phrases stand out as related to your strengths.\n\nNow that you’ve got a list of potential signature strengths, watch out for when you use them next.\n\nValidate them by asking yourself *'Do they leave me feeling energized and motivated?'*.\n\nThe easiest way to identify your signature strengths is to try out a quick and straightforward **online test**.\n\nThere are plenty available online – choose one that is free but gives you a breakdown of your top five strengths.","3f59f480-2f0b-4d8f-b67c-f541e83c44ab",{"id":1734,"data":1735,"type":25,"maxContentLevel":28,"version":80,"reviews":1738},"1d216bcf-c583-498a-b655-c00c1cd043a6",{"type":25,"contentRole":21,"markdownContent":1736,"audioMediaId":1737},"Once you have them, create dedicated time in your diary to use them in a new way – at home, at work, or as part of your hobby. Even if your life is busy, be sure to create the opportunity as it's inherently valuable.\n\nFor example, if one of your top scorers is *curiosity,* find something new to learn, or revisit something existing, but this time with a fresh, engaging sense of interest.\n\n![Graph](image://57ad76c4-5d35-433f-83c8-8cf11d8e844c \"Woman learning hot to knit. Image: Johntex, CC BY-SA 3.0 \u003Chttp://creativecommons.org/licenses/by-sa/3.0/>, via Wikimedia Commons\")\n\nIf *hope* or *optimism* is near the top of your signature list, find any excuse to use them; for example, create an online post or write an article that shares positive emotions about something that concerns you – science, health, education, etc.\n\nCreating a new way of using your strengths is a proven technique for improving your well-being and happiness.","1baa23f6-b4c4-46a7-a6db-ce3112bcf9ee",[1739],{"id":1740,"data":1741,"type":68,"version":25,"maxContentLevel":28},"a27b8f3b-fc73-494a-8d42-45ba31762427",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1742,"activeRecallAnswers":1744},[1743],"What question should you ask yourself to recognise your character strength?",[1745],"Does doing this activity leave me feeling energized and motivated?",{"id":1747,"data":1748,"type":29,"maxContentLevel":28,"version":99,"orbs":1751},"3f2c8caa-2423-4191-bd16-cc78414f8f13",{"type":29,"title":1749,"tagline":1750},"Resilience, Stress, and Wellbeing","Becoming resilient and learning to cope with stress are essential to learning how to flourish in life.",[1752,1824,1895],{"id":1753,"data":1754,"type":21,"version":99,"maxContentLevel":28,"summaryPage":1756,"introPage":1764,"pages":1770},"d427c3ef-a7ce-466e-abb4-75d220b03bfc",{"type":21,"title":1755},"Understanding Resilience",{"id":1757,"data":1758,"type":28,"maxContentLevel":28,"version":25},"492a5a66-9549-4f6c-bb9a-fbf31e63f194",{"type":28,"summary":1759},[1760,1761,1762,1763],"Resilience is about growing and finding meaning in adversity","Our beliefs about events shape our resilience, not the events themselves","Evolution has not kept up with modern life, causing stress and anxiety","Preparing and relaxing can help manage stress and improve resilience",{"id":1765,"data":1766,"type":54,"maxContentLevel":28,"version":21},"9e385f5c-eef0-4b5a-b707-d44ed8cea4cc",{"type":54,"intro":1767},[1768,1769],"How does perception influence resilience?","What are the three ways we experience stress?",[1771,1786,1803],{"id":1772,"data":1773,"type":25,"maxContentLevel":28,"version":94,"reviews":1776},"597f993c-cd99-4a10-8699-7ae29389a74e",{"type":25,"contentRole":21,"markdownContent":1774,"audioMediaId":1775},"We are often sold the idea that resilience is simply about **bouncing back.** And yet, for those of us who have suffered loss or witnessed difficult times, we know that even the most resilient don’t quickly and effortlessly return to the path they were on.\n\nInstead, the **resilient person is able to weather the adversity,** grow, and find meaning in what has happened.\n\nAfter all, as positive psychologist Martin Seligman points out, our beliefs about the event, not the adversity itself, are what count. The difference may be subtle, yet it is vital in understanding and building our resilience – perception is everything.\n\nAs a result, positive psychology doesn’t only focus on our strengths and virtues rather than our weaknesses and deficits; it looks at how we can overcome difficult times and find ways to create our best life.\n\nAnd it recognizes that resilience is something we can learn. Our bodies and minds result from millions of years of evolutionary adaptations that enabled our ancestors to survive long enough to pass on their genetic code to the next generation. For much of that time, life was very different from how it is now.","801ed2d5-e82c-45c2-8825-df3f251f0814",[1777],{"id":1778,"data":1779,"type":68,"version":25,"maxContentLevel":28},"7d47b5dd-f868-4a53-a18f-6ec9ea138ae5",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1780,"binaryCorrect":1782,"binaryIncorrect":1784},[1781],"What is resilience?",[1783],"The ability to weather adversity and learn from it moving forwards",[1785],"The ability to bounce back from adversity as though it never happened",{"id":1787,"data":1788,"type":25,"maxContentLevel":28,"version":80,"reviews":1791},"5a21b29e-8ed3-4030-9964-9e8ab2df3f5a",{"type":25,"contentRole":21,"markdownContent":1789,"audioMediaId":1790},"In fact, the human species has evolved for environments unlike those in which most of us currently live.\n\nIndeed, in the last few hundred generations we have witnessed massive social upheavals that have impacted how we eat, sleep, survive, and communicate. And while agricultural, industrial, and technological revolutions have changed our environments, our bodies and minds have not kept up.\n\n![Graph](image://22f9a82d-0e9c-478e-9e7d-17bd7b8b00c8 \"Paleoanthropologist, Dan Lieberman. Image: AncestryFoundation, CC BY 3.0 \u003Chttps://creativecommons.org/licenses/by/3.0>, via Wikimedia Commons\")\n\nScientists, such as paleoanthropologist **Daniel Lieberman**, now believe that many of our present-day ailments result from **mismatched diseases.**\n\nMuch of our stress, fear, and anxiety arise from our lack of fit to our environment and no longer living the life we evolved for – *hunter-gathering.*","d3abb59f-3e74-4c66-bd72-2138b22866df",[1792],{"id":1793,"data":1794,"type":68,"version":25,"maxContentLevel":28},"5f63d471-b4ed-487c-b823-dccb8e94bfb3",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1795,"multiChoiceCorrect":1797,"multiChoiceIncorrect":1799,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1796],"How does paleoanthropologist Daniel Lieberman refer to modern-day ailments such as stress and anxiety?",[1798],"Mismatch diseases",[1800,1801,1802],"Evolutionary disorders","Contemporary illnesses","Modern afflictions",{"id":1804,"data":1805,"type":25,"maxContentLevel":28,"version":80,"reviews":1808},"879c655c-ab2a-4b84-a80b-30606e3ff0f5",{"type":25,"contentRole":21,"markdownContent":1806,"audioMediaId":1807},"However, it’s not all bad news – evolution has also provided us with the intellectual capacity to learn the skills needed to survive and flourish! For our ancestors, fear and stress would have been helpful *red flags,* warning them of danger and prompting them to act. And yet, for many of us now, feelings of stress leave us unable to cope and negatively impact our well-being.\n\n![Graph](image://0af126e2-1ec1-4048-9397-e135ed25662b \"A lone red flag. Image: Karolina Kaboompics via Pexels\")\n\nTypically, we experience our stress in three ways. **Physically** – our heart rate increases, we begin to sweat, and our hands feel clammy. **Cognitively** – thinking becomes less clear, even irrational, and we become powerless to make good decisions. **Behaviorally** – unable to sit still, we pace or move around and shift location to avoid uncomfortable situations.\n\nHowever, there are things we can do. **Preparing** for what is to come can help us maintain our perception of control and improve our confidence in our abilities. And **relaxation,** whether through mindfulness or deep breathing, offers us the chance to regain focus and reduce anxiety.","a76be7a9-7060-4fe8-aaac-bf504ebd4ee4",[1809,1816],{"id":1810,"data":1811,"type":68,"version":25,"maxContentLevel":28},"9c1c4938-ee02-41bf-b6f4-baccdc3e5b55",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1812,"clozeWords":1814},[1813],"The three ways we experience stress is physically, cognitively and behaviorally.",[1815],"cognitively",{"id":1817,"data":1818,"type":68,"version":25,"maxContentLevel":28},"f8ba5e33-0fc1-4fd7-a790-3ef7d5e0f426",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1819,"activeRecallAnswers":1821},[1820],"What are two effective ways to limit our experience of stress?",[1822,1823],"Preparing","Relaxing (eg. deep breathing)",{"id":1825,"data":1826,"type":21,"version":80,"maxContentLevel":28,"summaryPage":1828,"introPage":1836,"pages":1842},"e0a58ed4-9722-419d-af4f-26c1650271f2",{"type":21,"title":1827},"Stress Management Techniques",{"id":1829,"data":1830,"type":28,"maxContentLevel":28,"version":25},"e34ed0b8-9871-458e-8355-439aad74c7eb",{"type":28,"summary":1831},[1832,1833,1834,1835],"Reframe stress as a tool for focus and growth","Label, own, and use stress to your advantage","Problem-focused coping tackles stressors directly","Post-traumatic growth can lead to positive life changes",{"id":1837,"data":1838,"type":54,"maxContentLevel":28,"version":21},"38d7ee0b-4ef8-453f-879c-8a0f20cd1e4c",{"type":54,"intro":1839},[1840,1841],"How can reframing stress improve performance?","What are the two main types of coping strategies?",[1843,1867,1882],{"id":1844,"data":1845,"type":25,"maxContentLevel":28,"version":80,"reviews":1848},"6d2a2fd8-a511-447a-a37b-f43703e09b19",{"type":25,"contentRole":21,"markdownContent":1846,"audioMediaId":1847},"Stress doesn’t have to own and control us. We can reframe it.\n\nRather than something unwelcome, even feared, we can recognize its potential to sharpen our focus and see it as an opportunity for learning and growth.\n\n![Graph](image://c1ff6fb3-3582-446e-aa0b-3982811c26e4 \"Stressed student in an exam hall. Image: Emmyglo, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nAmazingly, performance and exam results improved in studies where students were taught to reframe stress. Seeing stress as something enhancing rather than negative helped them manage how they reacted to their feeling and thoughts. Their ability to handle stress more successfully was present even three months later.\n\n**Dr. Alia Crum**, psychologist and TEDx speaker, suggests viewing stress as something enhancing, advocating the following three steps: **See it and label it** – *“I am stressed about presenting to management”*; **Own it** – *“This is part of my new role, I am stressed because I want to prove myself”*; **Use it** – *'I can use this stress to motivate me to prepare well and become energized when I present”*. Reframing stress changes our relationship with present and future concerns.","f40e43f3-078d-46fa-8d61-db56aaec3ffe",[1849,1858],{"id":1850,"data":1851,"type":68,"version":21,"maxContentLevel":28},"03288acd-6a7c-4bdd-b166-76d3cf47ecc6",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1852,"binaryCorrect":1854,"binaryIncorrect":1856},[1853],"What does it mean to reframe stress?",[1855],"To see stress as something enhancing rather than negative",[1857],"To avoid stressful situations where possible",{"id":1859,"data":1860,"type":68,"version":25,"maxContentLevel":28},"2dc36cdd-ee85-4f06-89dd-a0630432fb89",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1861,"activeRecallAnswers":1863},[1862],"What 3 steps does Dr. Alia Crum, psychologist and TEDx speaker, suggest to reframe stress as enhancing?",[1864,1865,1866],"See it and label it","Own it","Use it",{"id":1868,"data":1869,"type":25,"maxContentLevel":28,"version":80,"reviews":1872},"a3bc981b-0581-4b69-8e50-738d32b05089",{"type":25,"contentRole":21,"markdownContent":1870,"audioMediaId":1871},"There are many ways to manage the stress in our lives, some positive and healthy, and others less so. It's helpful to understand the types of coping mechanisms we use.\n\nPsychology recognizes two main types of coping strategies. **Problem-focused coping** involves identifying the stressor and taking steps to address it directly.\n\nFor example, *'I have a tough exam next week; I’ll check out past papers and set up a study group with my classmates.'* **Emotion-focused coping** is more indirect and can include **avoidance.**\n\nRather than tackling the issue head-on or attempting to change the situation, we seek social support from those we trust. When our relationship takes a difficult turn, it’s often a case of *'I'll call up my friend and get their advice.'*\n\nBeing resilient is about finding what works best for us in the situation in which we find ourselves. After all, there are times when direct action is necessary to resolve an issue, yet on other occasions, especially after trauma, finding a distraction may work better.","3ca00c4a-4138-40e0-88e7-b68646b9fdf9",[1873],{"id":1874,"data":1875,"type":68,"version":25,"maxContentLevel":28},"98e4e505-e7a2-45d0-a5ae-63671d265060",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1876,"binaryCorrect":1878,"binaryIncorrect":1880},[1877],"When you are stressed about your upcoming mother-in-law visit, what strategy to cope with stress would you recommend?",[1879],"Emotion-focused coping",[1881],"Problem-focused coping",{"id":1883,"data":1884,"type":25,"maxContentLevel":28,"version":80,"reviews":1887},"e8021a30-6dd0-4b5b-b50c-e2fbe70194b6",{"type":25,"contentRole":21,"markdownContent":1885,"audioMediaId":1886},"Psychological research suggests that our **subjective reality** is vital to how we understand and experience trauma. **The narrative we create about ourselves**, our environment, and what has happened shapes how we view events and our relationships to them.\n\nIndeed, some survivors of personal tragedies such as bereavement, military combat, cancer, and shootings report positive changes having been through adversity – known as post-traumatic growth.\n\nMany describe themselves as being a *better person* after what has happened, experiencing stronger connections with loved ones, and having a greater appreciation for life.\n\nAn innovative 2016 study engaged eight Danish war-veterans experiencing post-traumatic stress disorder and found that nature-based therapy, including mindfulness, therapy sessions, and even chopping wood and planting trees, led to a reduction in symptoms. Psychiatrist and concentration camp survivor, **Viktor Frankl**, having witnessed terrible ordeals, proposed that those with something to live for are the most likely to survive and grow.\n\n![Graph](image://4171f2b1-b64a-4b0c-b13f-b4c3b4da5791 \"Psychiatrist and concentration camp survivor, Viktor Frankl. Image: Prof. Dr. Franz Vesely, CC BY-SA 3.0 DE \u003Chttps://creativecommons.org/licenses/by-sa/3.0/de/deed.en>, via Wikimedia Commons\")","7c385b93-3cad-4216-9c29-338cda6a02d9",[1888],{"id":1889,"data":1890,"type":68,"version":25,"maxContentLevel":28},"8cca60f9-7abe-4a55-86e8-588c9d8ac041",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":1891,"binaryCorrect":1893,"binaryIncorrect":1894},[1892],"When you are stressed before an exam, what is generally a more effective way to cope with stress?",[1881],[1879],{"id":1896,"data":1897,"type":21,"version":80,"maxContentLevel":28,"summaryPage":1899,"introPage":1907,"pages":1913},"c5098602-8087-4386-9efc-b694c3f0ef41",{"type":21,"title":1898},"Building Resilience",{"id":1900,"data":1901,"type":28,"maxContentLevel":28,"version":25},"b7cc5c01-765b-4750-ab38-1d3d297aa041",{"type":28,"summary":1902},[1903,1904,1905,1906],"Beliefs about events shape our emotional responses, not the events themselves.","The ABCDE model helps replace irrational beliefs with rational ones.","Gratitude journals can reduce burnout and improve work-life balance.","Acceptance and Commitment Therapy teaches us to accept uncomfortable emotions.",{"id":1908,"data":1909,"type":54,"maxContentLevel":28,"version":21},"5a700755-2d51-498c-818d-edd289aa41b5",{"type":54,"intro":1910},[1911,1912],"What does the ABCDE model help you change?","How can gratitude journals help with burnout?",[1914,1967,1980,1985],{"id":1915,"data":1916,"type":25,"maxContentLevel":28,"version":28,"reviews":1919},"c429e2a1-c6e5-4abe-8d4c-ff3c38bc207f",{"type":25,"contentRole":21,"markdownContent":1917,"audioMediaId":1918},"According to cognitive behavioral therapy and the work of psychologist **Albert Ellis**, which began in the 1950s, it is our beliefs about an event, rather than the event itself, that cause our emotional and behavioral responses.\n\nThe **ABCDE model** provides a valuable framework to replace unhelpful and irrational beliefs with more useful ones that help us cope better and become more resilient. Let's give it a try by considering an\n\n**(A) adversity or activating event** – *'I failed my driving test last month'* and the **(B) irrational belief associated with it** – *'I’m useless; I can’t do anything right.'* \n\nNext, consider the **(C) consequence** – *'I gave up on lessons; it’s a waste of time.'* Then, ask yourself, how can I **(D) dispute this irrational belief by replacing it with a rational one** – *'So I failed, but it was my first go. I’m sure I’ll pass next time if I get some practice in.'* \n\nFinally, we consider the **(E) effect of this new belief** – *'I’m going to start my lessons again and ask the instructor to focus on where I went wrong.'*\n\nAnd it works. The approach is backed up by thousands of case studies where people have been able to overcome what's holding them back from leading a better life and improving their psychological well-being.","2b2e6c23-1fcb-4502-911e-bcacbb21797b",[1920,1939,1950],{"id":1921,"data":1922,"type":68,"version":21,"maxContentLevel":28},"2a22cfe2-d77a-44af-936b-0b193ba51ce3",{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":1923,"multiChoiceQuestion":1927,"multiChoiceCorrect":1929,"multiChoiceIncorrect":1931,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":1935,"matchPairsPairs":1936},[1924,1925,1926],"611a4658-6f0f-4071-b643-858446956dfe","15942fa4-d182-4a7d-a877-4719e1f72b08","ba6f0c64-ab56-4129-94e4-461c17707dd1",[1928],"Who initiated the development of cognitive behavioral therapy during the 1950s, providing the ABCDE model for resilience?",[1930],"Albert Ellis",[1932,1933,1934],"Gordon Mathews","Mieko Kamiya","Ken Mogi",[150],[1937],{"left":1930,"right":1938,"direction":28},"Began work on cognitive behavioral therapy in the 1950s",{"id":1940,"data":1941,"type":68,"version":25,"maxContentLevel":28},"13d0035b-44dc-47e1-8eec-ec49aa62fe96",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":1942,"activeRecallAnswers":1944},[1943],"What does the ABCDE model stand for?",[1945,1946,1947,1948,1949],"(A) Adversity or activating event","(B) Irrational belief associated with it","(C) Consequence","(D) Dispute this irrational belief by replacing it with a rational one","(E) Effect of this new belief",{"id":1951,"data":1952,"type":68,"version":25,"maxContentLevel":28},"6c12666f-88a6-4e22-9226-3d1d9f47d1b6",{"type":68,"reviewType":99,"spacingBehaviour":25,"matchPairsQuestion":1953,"matchPairsPairs":1955,"matchPairsShowExamples":6},[1954],"Match the example to which component of the ABCDE model it illustrates:",[1956,1958,1961,1963,1965],{"left":1957,"right":1945,"direction":28},"Your partner broke up with you",{"left":1959,"right":1960,"direction":28},"I will never find anyone to love me","(B) Irrational belief associated with it ",{"left":1962,"right":1947,"direction":28},"There is no point speaking to anyone new",{"left":1964,"right":1948,"direction":28},"Most people find love again after break-ups",{"left":1966,"right":1949,"direction":28},"I'm going to start meeting new people to maximize my happiness",{"id":1968,"data":1969,"type":25,"maxContentLevel":28,"version":80,"reviews":1972},"bb010f04-c0c6-49b5-82d2-accd8da08c54",{"type":25,"contentRole":21,"markdownContent":1970,"audioMediaId":1971},"Resilience is often about finding approaches to managing emotions rather than suppressing them and identifying techniques for overcoming obstacles and getting through difficult times.\n\nWhile learning methods for how to cope better helps us navigate the stormy waters of life, so too does reflecting on the past difficulties we have overcome.\n\nA change in mindset where we find the ‘silver lining’ when something has gone wrong can build resilience and confidence in our ability to overcome challenging times.\n\n![Graph](image://bb3f2de8-7c1e-43d8-a07b-1d77f7178c9c \"Example gratitude journal. Image: Etsy, Public domain, via Wikimedia Commons\")\n\nA 2020 study focused on healthcare workers experiencing burnout during the COVID-19 pandemic. The introduction of **gratitude journals** for capturing *three good things* or silver linings from an otherwise tough workday led to improved perceived work-life balance and reduced burnout.","20cc2153-ca7b-4624-b7c4-3e54dd1e47fd",[1973],{"id":1974,"data":1975,"type":68,"version":25,"maxContentLevel":28},"c1eba609-53a9-47a8-8dc3-68de0ab8d06d",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":1976,"clozeWords":1978},[1977]," The introduction of gratitude journals for capturing three good things or silver linings from an otherwise tough workday led to improved perceived work-life balance and reduced burnout.",[1979],"gratitude journals",{"id":1981,"data":1982,"type":25,"maxContentLevel":28,"version":21},"24960271-18ca-4348-8728-0ce7d7ef423f",{"type":25,"contentRole":21,"markdownContent":1983,"audioMediaId":1984},"Even in the most difficult and sometimes tragic situations, it seems it is possible to focus on the goodness in your world and move forward with positivity. It’s easy to forget that stress can have purpose and value – allowing us to prepare for what is to come and grow from what we experience. But how do we do that if we are overwhelmed by what we are up against?\n\nWhile it is possible to attempt to ignore or replace our negative thinking, another way is to accept it. A relatively recent approach called **Acceptance and Commitment Therapy** helps clients become more willing to experience uncomfortable emotions. Rather than struggle with feelings of stress and fear, we mindfully accept them as part of who we are and how we deal with situations.\n\nWe can think of these emotions as Apps running in the background on our phones. We needn’t shut them down; we know they are there. When ready, we turn our attention to what we do want. We focus on working toward our goals and those activities that bring us positive emotions like joy and gratitude. A simple change in mindset and appropriate planning for change can dramatically impact our resilience and how we cope when things go wrong.","d2d8a0e4-bfaf-4ec7-8f06-f72454157bb2",{"id":1986,"data":1987,"type":25,"maxContentLevel":28,"version":21,"reviews":1990},"0ae7f124-374b-4aaf-85cf-8993fc4b8471",{"type":25,"contentRole":21,"markdownContent":1988,"audioMediaId":1989},"We can all benefit from recognizing what we can and cannot control. If we buy a gift for someone we care about, we cannot control if they like it. But we can control the effort we put into finding out what they enjoy or already have. Let’s work through a real-life example.\n\nThink of something that happened that left you feeling anxious or disappointed. Perhaps a difficult meeting. Create a table with two columns labeled **can control** and **can’t control.** Divide it by two rows marked **what went well** and **not so well,** creating a two-by-two grid. Now, reflect on everything that happened, writing each point in the appropriate box.\n\nFor example, *the opening of the meeting was up to me, and it was a success* is placed in the box on the grid identified as *can control* and *what went well.*\n\nOn the other hand, *a fire drill started and we couldn't finish the meeting* is written in the box marked as *can’t control* and went *not so well.* As you review each point, think about how you could gain more control?\n\nCan you also recognize there are limits and that sometimes you must accept that you cannot manage all outcomes? Resilience is often about acting on what you can change and accepting what you cannot.","2297cd3c-584f-44da-aef5-9459b7ffcb30",[1991],{"id":1992,"data":1993,"type":68,"version":25,"maxContentLevel":28},"237b5695-6f33-45e9-b610-3eee4e2c2cc1",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":1994,"multiChoiceCorrect":1996,"multiChoiceIncorrect":1998,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[1995],"When we reflect about our well-being, we can all benefit from recognizing what we...?",[1997],"Can and cannot control",[1999,2000,2001],"Should and should not do","Will and will not achieve","Must and must not consider",{"id":2003,"data":2004,"type":29,"maxContentLevel":28,"version":42,"orbs":2007},"70b32c7f-6d56-4c9e-946e-eab5643e7e8e",{"type":29,"title":2005,"tagline":2006},"Applying Positive Psychology","To help us fully understand the value of positive psychology, it is valuable to explore how and where it can be applied.",[2008,2073,2123],{"id":2009,"data":2010,"type":21,"version":99,"maxContentLevel":28,"summaryPage":2012,"introPage":2020,"pages":2026},"4a7d25ee-421b-41f8-ae64-5fe9a5b33667",{"type":21,"title":2011},"Introduction to Applied Positive Psychology",{"id":2013,"data":2014,"type":28,"maxContentLevel":28,"version":25},"a8e1930b-3ecd-49ea-8ee5-068836f10811",{"type":28,"summary":2015},[2016,2017,2018,2019],"Positive psychology focuses on strengths, not weaknesses.","It uses scientific methods to understand human flourishing.","Hope Therapy sets goals and fosters energy for success.","Mindfulness therapy enhances joy through moment-by-moment awareness.",{"id":2021,"data":2022,"type":54,"maxContentLevel":28,"version":21},"ff70a96e-5365-4c99-92a9-63a001aa84ab",{"type":54,"intro":2023},[2024,2025],"What is the main focus of positive psychology in therapy?","How does positive psychology help clients move from surviving to thriving?",[2027,2032,2058],{"id":2028,"data":2029,"type":25,"maxContentLevel":28,"version":28},"c4a7c890-bd29-4825-9f00-9c602647331f",{"type":25,"contentRole":21,"markdownContent":2030,"audioMediaId":2031},"Positive psychology is built upon well-thought-out theories and backed up by research. It uses the scientific method to understand better what enables and facilitates human flourishing while remaining rooted firmly in the real world.\n\nAnd while it does not suggest dismissing other areas of psychology or directly tackling people’s issues, it offers an approach that focuses on their strengths rather than weaknesses and sets goals that align with their values to build meaningful lives.\n\nAs a result, positive psychology has broad application: valuable in the home, at the workplace, throughout education, and within therapy. Indeed, wherever the skills are learned, they are widely applicable and transferrable to life areas. \n\nAfter all, seeking the *good life* has no barriers, nor is it only appropriate to specific community segments.","5a52b79d-946b-46c4-8386-acc6857903b1",{"id":2033,"data":2034,"type":25,"maxContentLevel":28,"version":80,"reviews":2037},"69ffa5c5-3911-40e8-b87e-dc75dee32cd9",{"type":25,"contentRole":21,"markdownContent":2035,"audioMediaId":2036},"It is an exciting time for *applied* positive psychology. Over the last three decades, considerable progress has been made in supporting clients who arrive in the therapist's office to overcome challenges and in need of creating a life of meaning and value.\n\nTraditionally, therapy focused on the past – attempting to understand and unravel the effects of previous events and influences on how we manage now. Yet, positive psychology in therapy is different; it is not prescriptive but facilitative. It takes the client beyond theory, focusing on their strengths and values to benefit their lives now and in the future.\n\nOne such example is **Hope Therapy,** where clients are supported while setting clear goals, identifying paths to success, and fostering the energy, or *agency,* needed to tackle them.\n\nAnother approach is **mindfulness therapy,** which is particularly helpful in tackling anxiety, putting it in its place, and enhancing moments of joy through moment-by-moment awareness without engagement.","befd22ea-e684-4cf6-8cbd-5b3e85748802",[2038,2047],{"id":2039,"data":2040,"type":68,"version":21,"maxContentLevel":28},"435a1fef-6041-4e1b-84c6-2b85853abebd",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2041,"binaryCorrect":2043,"binaryIncorrect":2045},[2042],"What is the difference between positive psychology therapy and classic therapy?",[2044],"It is facilitative instead of prescriptive",[2046],"It is prescriptive instead of facilitative",{"id":2048,"data":2049,"type":68,"version":21,"maxContentLevel":28},"2dd6db1a-d639-4302-9b3a-8c1a3871c152",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":2050,"multiChoiceCorrect":2052,"multiChoiceIncorrect":2054,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[2051],"What is 'Hope therapy'?",[2053],"Setting clear goals, identifying paths to success",[2055,2056,2057],"Focuses on past traumas and their impact on current behavior","Primarily uses medication to manage symptoms","Involves interpreting dreams to understand unconscious desires",{"id":2059,"data":2060,"type":25,"maxContentLevel":28,"version":80,"reviews":2063},"a8bd408d-4994-4f4f-bdec-aaf8d797549e",{"type":25,"contentRole":21,"markdownContent":2061,"audioMediaId":2062},"Coaching typically focuses on helping clients reach their goals, whether in the workplace, sports, education, or beyond. The positive psychology approach is an ideal companion and stimulus to working with clients, helping them move from surviving to thriving by building on several key elements: positive emotions, relationships, strengths, mindset, and resilience.\n\n![Graph](image://785c9584-bc3a-46cb-8ae6-e4ea547c21ba \"Track coach and athlete. Image: Raju patn80, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")\n\nThe approach combines an awareness of what clients can achieve while building personal resources to live more successfully in the present while finding growth and success in the future.\n\nAnd it has been applied in a variety of coaching settings with great results: financial coaches help people understand spending habits and economic aspirations better; leaders coaches maximize leaders' abilities and their teams; and work-life coaches bring balance and direction where there was none, ensuring that important values are not overlooked.","c482366e-403c-4fed-be33-0655be5844fb",[2064],{"id":2065,"data":2066,"type":68,"version":21,"maxContentLevel":28},"106c3651-e3b1-4c31-8107-df74a8f79a15",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2067,"binaryCorrect":2069,"binaryIncorrect":2071},[2068],"Positive psychology is not directly applicable to coaching practices.",[2070],"False",[2072],"True",{"id":2074,"data":2075,"type":21,"version":99,"maxContentLevel":28,"summaryPage":2077,"introPage":2083,"pages":2089,"reviews":2115},"3db1f3fb-4651-4ad4-b611-72c4ad90aafa",{"type":21,"title":2076},"Applications of Positive Psychology",{"id":2078,"data":2079,"type":28,"maxContentLevel":28,"version":21},"e84b3fb4-4b04-4366-a1ad-fa67ef12f040",{"type":28,"summary":2080},[2081,2082],"Positive psychology enhances wellbeing in healthcare, politics, education, and management.","Positive criminology focuses on growth, resilience, and positive life experiences.",{"id":2084,"data":2085,"type":54,"maxContentLevel":28,"version":21},"e4225de0-5e38-4d4b-874c-9b84207d96ba",{"type":54,"intro":2086},[2087,2088],"How does the PERMA model help boost personal well-being?","What role does Flow Theory play in achieving peak performance?",[2090,2095,2100],{"id":2091,"data":2092,"type":25,"maxContentLevel":28,"version":80},"5ad72acc-7c4a-471c-9388-5dcae8602561",{"type":25,"contentRole":21,"markdownContent":2093,"audioMediaId":2094},"The potential for using positive psychology across every aspect of our lives is limited only by our imagination, awareness, and understanding.\n\nIn fact, successes can be seen almost everywhere: including healthcare, through a focus on positive mental and physical health; politics, exploring the power of policy to enhance well-being; education, empowering students and teachers to create the ideal learning environment; and management, showing the value to business and customers of staff wellness.\n\n![Graph](image://3f873e1b-d9b0-4e87-a5b1-764e25916497 \"A cheerful student in a classroom. Image: Medill DC, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons.\")\n\nEven for those individuals not seeking or expecting help, positive psychology can unobtrusively focus on what makes them feel good, gives their lives meaning, and ultimately, makes them happier.\n\nThe techniques and practices are readily available and can be shared with relatively little training by those from a range of educational and cultural backgrounds. We can also use them alongside existing techniques and approaches without fear of conflict.\n\nPositive psychology theories all have the same goal – to contribute to a meaningful life where the individual flourishes.","725dce6a-194f-489b-9b1b-8abb16530060",{"id":2096,"data":2097,"type":25,"maxContentLevel":28,"version":80},"cbb796fc-235f-4b06-ab04-ce3a4aa73d11",{"type":25,"contentRole":21,"markdownContent":2098,"audioMediaId":2099},"As one of its fastest-growing areas, **positive education** aims to enable and foster growth and development in all areas that promote wellness, including resilience, social competence, and positive emotions such as optimism.\n\nBy focusing on the positives, the student’s strengths rather than their failures, and creating growth-oriented educational environments, it is possible to foster prolonged growth and development throughout their academic journey.\n\n![Graph](image://fbacc7f1-21b7-49f2-8092-60b740b88d89 \"Teacher engaging with two students. Image: Mosborne01, CC BY-SA 3.0 \u003Chttps://creativecommons.org/licenses/by-sa/3.0>, via Wikimedia Commons\")\n\nRather than becoming disengaged or unmotivated, they learn to use their strengths across the curriculum, boosting motivation and increasing the well-being of both staff and students.","92b83038-616e-4683-8e5d-6ba1527e65e2",{"id":2101,"data":2102,"type":25,"maxContentLevel":28,"version":94,"reviews":2105},"8157c2ab-cfbe-4312-844e-c6fbb706b3e4",{"type":25,"contentRole":21,"markdownContent":2103,"audioMediaId":2104},"Another application of positive psychology is **Positive criminology.**\n\nHistorically, punishing criminal behavior has often led to reoffending rather than rehabilitation. Researchers in criminology typically focused on what was deviant or wrong in the lives of those committing offenses rather than how to live more positive, meaningful, and fulfilling lives.\n\n![Graph](image://8ac1b85b-4b43-46a9-bb0d-3a32a171636b \"Offenders engaged in community litter picking. Image: NCDOTcommunications, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons\")\n\n**Positive criminology** shares many of the same values and goals as positive psychology and focuses on the offender’s positive life experiences, meaningful goals, and growth opportunities.\n\nSomeone's past behavior need not define their future.","b3b6f511-63cb-49f6-ab06-6f373d8bfc0f",[2106],{"id":2107,"data":2108,"type":68,"version":25,"maxContentLevel":28},"ae1262be-88e0-4d1b-8748-5ff0b06927ec",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2109,"binaryCorrect":2111,"binaryIncorrect":2113},[2110],"Positive criminology advocates for:",[2112],"Rehabilitation",[2114],"Retribution",[2116],{"id":2117,"data":2118,"type":68,"version":21,"maxContentLevel":28},"5b2a08eb-85a2-4e55-8dc0-88b7ef3d5970",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2119,"binaryCorrect":2121,"binaryIncorrect":2122},[2120],"Useful application of positive psychology practices requires several years of professional training.",[2070],[2072],{"id":2124,"data":2125,"type":21,"version":94,"maxContentLevel":28,"summaryPage":2127,"introPage":2135,"pages":2141},"25328700-32a1-48fb-bd69-a53c65e7a9aa",{"type":21,"title":2126},"Techniques in Positive Psychology",{"id":2128,"data":2129,"type":28,"maxContentLevel":28,"version":25},"90de1a5e-82e5-420c-adb9-326929404683",{"type":28,"summary":2130},[2131,2132,2133,2134],"Benefit finding turns negative events into growth opportunities","Savoring good experiences boosts happiness for up to 30 days","Positive psychology enhances workplace engagement and productivity","Only 34% of employees are actively engaged at work",{"id":2136,"data":2137,"type":54,"maxContentLevel":28,"version":21},"e8dd1bf2-bc65-49d9-a575-be3ddec856d7",{"type":54,"intro":2138},[2139,2140],"How can benefit finding help you grow from tough times?","What's one way to savor a good experience to boost your happiness?",[2142,2157,2172],{"id":2143,"data":2144,"type":25,"maxContentLevel":28,"version":28,"reviews":2147},"089c6f4c-d4ea-40ce-8742-1b81b305e609",{"type":25,"contentRole":21,"markdownContent":2145,"audioMediaId":2146},"So, are there any positive psychological practices we can apply to every aspect of our lives? Well, yes! While some interventions, exercises, and techniques have been created for specific situations, others work well across all areas of our being.\n\n**Benefit finding** has been well-validated and works anywhere – or perhaps, everywhere. It helps well-being by focusing on the positive characteristics of negative life events, enhancing resilience, identifying meaning, creating purpose, and building compassion.\n\nAnd it's simple. Think back to a difficult time or incident – something that fills you with complex feelings and emotions.\n\nVisualize it as though watching a movie. Maintain some emotional distance and ask yourself: \n\n*'What did this experience teach me?* \n\n*'How did it equip me for what was to follow?'* \n\n*'What positive outcomes would not have occurred otherwise?'* \n\nIt is not an easy exercise, and you may want to revisit it several times to fully appreciate the light in an otherwise dark situation.\n\n![Graph](image://9d1f3a0a-179f-4ffa-bd2e-6757ad1e469f \"A family watching a movie. Image: Personal Creations, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons.\")","b74d4e46-313e-4440-865d-f94068af1d92",[2148],{"id":2149,"data":2150,"type":68,"version":25,"maxContentLevel":28},"69665531-5349-4cd9-bd79-71d2736ce9f8",{"type":68,"reviewType":25,"spacingBehaviour":25,"activeRecallQuestion":2151,"activeRecallAnswers":2153},[2152],"To engage in benefit finding, visualize hard times in your life as though it were a movie, and ask yourself 3 questions:",[2154,2155,2156],"'What did that experience teach me?'","'How did it equip me for what was to follow?'","'What positive outcomes would not have occurred otherwise?'",{"id":2158,"data":2159,"type":25,"maxContentLevel":28,"version":80,"reviews":2162},"c140f296-0359-4b71-a983-b5fb0099ec4a",{"type":25,"contentRole":21,"markdownContent":2160,"audioMediaId":2161},"We are great at thinking and talking about the negatives, but the good things often pass over us without a second thought. We miss out on all the positive emotions, deep engagement, meaning, and sense of accomplishment they bring.\n\nNot only is it a great shame, but a missed opportunity to boost wellness and happiness because research has shown that practicing the **savoring of good experiences** has positive effects up to 30 days later.\n\n![Graph](image://b41b6edc-5844-4d3d-b047-e604f9e644d0 \"Woman savouring a sunset. Image: Marek Slusarczyk, CC BY 3.0 \u003Chttps://creativecommons.org/licenses/by/3.0>, via Wikimedia Commons\")\n\nThink back to something that happened recently that made you feel good. Close your eyes and imagine the situation when you receive that moment of joy, happiness, or love. Feel the physical sensations, sounds, touch, and taste that it invokes, and let the positive thoughts overwhelm you. Stay in that moment – eyes shut if it helps.\n\nDeveloping a daily habit of savoring the present increases wellbeing now and in the days ahead.","b5ac6b21-7ce2-4494-8d7b-430d2292fc75",[2163],{"id":2164,"data":2165,"type":68,"version":21,"maxContentLevel":28},"79106b36-da62-43ab-8ace-40e908a570bf",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2166,"binaryCorrect":2168,"binaryIncorrect":2170},[2167],"Research has shown that practicing the savoring of good experiences has positive effects for how long afterwards?",[2169],"30 days",[2171],"30 weeks",{"id":2173,"data":2174,"type":25,"maxContentLevel":28,"version":80,"reviews":2177},"315f3532-8f06-4790-b770-b674a2f411d1",{"type":25,"contentRole":21,"markdownContent":2175,"audioMediaId":2176},"Positive psychology is equally applicable in the workplace as anywhere else. After all, if we take Martin Seligman’s PERMA model of well-being, don’t we all want positive emotions, engagement, strong relationships, meaning, and accomplishment in our job?\n\nOf course! It makes us feel happier and improves our physical and mental wellbeing. It boosts personal and team performance, increases business productivity, and, down the line, even enhances customer satisfaction.\n\nAnd yet, a Gallup report in 2018 found that **only 34% of employees are actively engaged**.\n\n![Graph](image://06118cad-a3e8-4c34-ae9e-aa94ccf9e211 \"Two men asleep at work. Image: \n대한민국역사박물관 (National Museum of Contemporary Korean History), KOGL Type 1 \u003Chttp://www.kogl.or.kr/open/info/license_info/by.do>, via Wikimedia Commons\")\n\nSo, it takes careful consideration to create the right environment, change working practices, and build growth mindsets. But, if successful, creating environments aligned to employees’ needs, where staff are supported, work-life balanced, environments promote engagement, and our needs for autonomy, mastery, and relatedness are met, we get happy, engaged staff.","55b0469f-2871-4df5-b7d5-d20f4476f310",[2178],{"id":2179,"data":2180,"type":68,"version":21,"maxContentLevel":28},"4cc6671f-c805-4173-b257-183e83128dee",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2181,"binaryCorrect":2183,"binaryIncorrect":2185},[2182],"According to a Gallup report in 2018, what share of employees are actively engaged in their work?",[2184],"34%",[2186],"54%",{"id":2188,"data":2189,"type":29,"maxContentLevel":28,"version":99,"orbs":2192},"450bf798-a080-4039-ac9d-d867b22b3879",{"type":29,"title":2190,"tagline":2191},"Ikigai, or the Japanese Way of Finding Happiness in Living","A Japanese approach to living well.",[2193,2272,2353],{"id":2194,"data":2195,"type":21,"version":99,"maxContentLevel":28,"summaryPage":2197,"introPage":2205,"pages":2211},"95970ab6-ab9a-4993-b6a1-1d044ea9e1aa",{"type":21,"title":2196},"Understanding Ikigai",{"id":2198,"data":2199,"type":28,"maxContentLevel":28,"version":25},"0155bbb9-d4b9-424e-954b-4c62272de442",{"type":28,"summary":2200},[2201,2202,2203,2204],"Ikigai means 'reason for living' in Japanese","Ikigai combines 'life' (iki) and 'worth' (gai)","Ikigai was first theorized by Mieko Kamiya in 1966","Ikigai helps find meaning even in tough times",{"id":2206,"data":2207,"type":54,"maxContentLevel":28,"version":21},"2f021f11-25c4-45f8-abba-07242a27418a",{"type":54,"intro":2208},[2209,2210],"What does the term ikigai mean in Japanese?","How did Mieko Kamiya contribute to the study of ikigai?",[2212,2238,2255],{"id":2213,"data":2214,"type":25,"maxContentLevel":28,"version":94,"reviews":2217},"46582330-1c26-4626-ab6b-c1a33c64f0ee",{"type":25,"contentRole":21,"markdownContent":2215,"audioMediaId":2216},"Can you answer this question: **What is your reason for getting up in the morning?**\n\nFinding meaning in one’s life or a reason for living has been a persistent preoccupation of humans throughout history and cultures. For Japanese people, that reason is their *ikigai*.\n\n![Graph](image://2543452a-a66f-4d4c-876d-ae58bd3d91d3 \"A family playing in the park. Image: Jorge Hernández Valiñani 〔cf. the meta data.〕, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons\")\n\nThe term ikigai is composed of the Japanese characters *iki* (生き), meaning ‘life’ or ‘to live,’ and *kai* (甲斐), pronounced ‘gai’, meaning ‘reason,’ ‘meaning,’ or ‘worth.’ Ikigai is a nuanced Japanese word, reflecting the idea of happiness **in being** alive.\n\nJapanese dictionaries define ikigai as *ikiru hariai*, *yorokobi*, or *meate* (something to live for; the joy and goal of living; happiness and the benefit of being alive). In English, it is commonly referred to as ‘the value of life,’ ‘a reason for living,’ or ‘what makes life worth living.’","2a28e3db-a337-4afd-b5f0-cf22815af52e",[2218,2227],{"id":2219,"data":2220,"type":68,"version":21,"maxContentLevel":28},"1b7ea326-9012-4461-8b0f-e94a4aaa40cd",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2221,"binaryCorrect":2223,"binaryIncorrect":2225},[2222],"‘kai’ (voiced ‘gai’) in the term 'ikigai' means:",[2224],"Reason, meaning, or worth",[2226],"Purpose, value, or goal",{"id":2228,"data":2229,"type":68,"version":21,"maxContentLevel":28},"f68b5c46-4180-4753-ae48-b66e30a35f13",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":2230,"multiChoiceCorrect":2232,"multiChoiceIncorrect":2234,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[2231],"Iki' in the term ‘ikigai’ means...",[2233],"‘Life’ or ‘to live’",[2235,2236,2237],"'Happy' or 'happiness'","'Work' or 'to work'","'Dream' or 'to dream'",{"id":2239,"data":2240,"type":25,"maxContentLevel":28,"version":28,"reviews":2243},"df364203-d2bf-4411-96e9-4626cc4f03dc",{"type":25,"contentRole":21,"markdownContent":2241,"audioMediaId":2242},"The term ikigai has a long history in Japanese culture. Gordon Mathews, a professor of anthropology at the Chinese University of Hong Kong, who explored the concept of ikigai in studying how the Japanese and Americans find meaning in their lives, tracks the term back to the 14th-century Taiheiki.\n\nThe concept is also referred to frequently in early 20th-century works such as Natsume Sōseki’s 1912 novel *Kōjin*.\n\nAkihiro Hasegawa, a clinical psychologist and associate professor at Toyo Eiwa University, traces the origin of the word ikigai further back to the Heian period (794–1185 CE). Hasegawa explains that the word *kai* (pronounced ‘gai’) derived its meaning from the word ‘shell’, which was considered to be a precious object at the time. According to Hasegawa, artists would decorate the shells for a game called *kai-awase* (the game of matching shells), which was a favorite aristocratic pastime in the 11th- and 12th-century Japanese court.\n\n![Graph](image://d57f3cdd-018d-42cb-8bb1-92cbf65d974d \"The Game of Matching Shells (Kai-awase)\")","8366369f-0eba-4939-95c6-c729472c4b77",[2244],{"id":1924,"data":2245,"type":68,"version":25,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":2246,"multiChoiceQuestion":2247,"multiChoiceCorrect":2249,"multiChoiceIncorrect":2250,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":2251,"matchPairsPairs":2252},[1921,1925,1926],[2248],"Who is the researcher that explored the concept of ikigai and studied how Japanese and Americans find meaning in their lives?",[1932],[1930,1933,1934],[150],[2253],{"left":1932,"right":2254,"direction":28},"Explored the concept of ikigai, studied how Japanese and Americans find meaning in their lives",{"id":2256,"data":2257,"type":25,"maxContentLevel":28,"version":80,"reviews":2260},"16afb872-3f01-48d9-bdb3-d5bb34752eb7",{"type":25,"contentRole":21,"markdownContent":2258,"audioMediaId":2259},"Even though the word ikigai, and the breadth of its meaning, have long been familiar to Japanese people, it was not until 1966 that the concept was studied extensively and theorized. While treating leprosy patients in the late 1950s at the Nagashima Aiseien Sanatorium, Japanese psychiatrist Mieko Kamiya noticed a feeling of meaninglessness in life among patients.\n\nThrough her observations and interviews with leprosy patients, Kamiya identified ikigai as an essential factor in maintaining hope and meaning in one’s life despite terrible circumstances, such as severe illness. \n\nKamiya’s study of ikigai in this context represents the first theorized model of ikigai in Japan, and it was thoroughly developed by the psychiatrist in her most influential book, *Ikigai-ni-Tsuite* (On the Meaning of Life).\n\nKamiya’s comprehensive study of ikigai has influenced the work of subsequent researchers and is still a point of reference for present-day Japanese researchers, professors, and psychologists.","b70b1969-f6ac-4773-9ae0-f9c7eedfcdb2",[2261],{"id":1925,"data":2262,"type":68,"version":21,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":2263,"multiChoiceQuestion":2264,"multiChoiceCorrect":2266,"multiChoiceIncorrect":2267,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":2268,"matchPairsPairs":2269},[1921,1924,1926],[2265],"Who is the Japanese psychiatrist and author of \"Ikigai-ni-Tsuite\" (On the Meaning of Life)?",[1933],[1930,1932,1934],[150],[2270],{"left":1933,"right":2271,"direction":28},"Japanese psychiatrist, author of Ikigai-ni-Tsuite (On the Meaning of Life)",{"id":2273,"data":2274,"type":21,"version":28,"maxContentLevel":28,"summaryPage":2276,"introPage":2284,"pages":2290},"65144227-ad85-40b1-8ba8-128739749050",{"type":21,"title":2275},"Ikigai in Practice",{"id":2277,"data":2278,"type":28,"maxContentLevel":28,"version":25},"4d1bc05d-36df-48ac-817f-828512ad9f17",{"type":28,"summary":2279},[2280,2281,2282,2283],"Ōgimi villagers live long due to a strong sense of ikigai","Ikigai evolved post-WWII with Japan's economic rise","Ikigai is linked to meaningful, future-oriented actions","Ikigai boosts well-being more than hedonistic pursuits",{"id":2285,"data":2286,"type":54,"maxContentLevel":28,"version":21},"0f100b66-e9fe-4d11-b212-ca11f45192da",{"type":54,"intro":2287},[2288,2289],"What is the life motto of the Ōgimi villagers?","How did Japan's economic rise influence the concept of ikigai?",[2291,2308,2325],{"id":2292,"data":2293,"type":25,"maxContentLevel":28,"version":21,"reviews":2296},"98e0059f-884d-4807-aa4f-79696ad708db",{"type":25,"contentRole":21,"markdownContent":2294,"audioMediaId":2295},"In the rural north of Okinawa island, enveloped by lush forests in a soothing subtropical climate, lies the village of Ōgimi. Famous for the longevity of its inhabitants and its health-booster shikuwasa fruit, the village has sparked significant interest throughout time in its secret to a long and healthy life.\n\nThe Ōgimi villagers declared their rural home the *“longest-living village in Japan”* and even set their life motto in stone: *“At 80, you are merely a youth. At 90, if your ancestors invite you into heaven, ask them to wait until you are 100—then, you might consider it.”* According to National Geographic journalist Dan Buettner, the secret to these Okinawans’ longevity is a strong sense of ikigai that imbues every aspect of their lives.\n\nWhen asked, *“What is your ikigai?”* the villagers reply instantly. Whether it is to continue catching fish for their family, caring for their great-grandchildren, or teaching martial arts, the world’s healthiest, happiest, and oldest people know the reason they wake up each morning.\n\n![Graph](image://ec27aa2b-495d-4747-aad3-8a09269e22d6 \"Ōgimi Village Office\")","83066779-8920-4b83-bfde-400ddc260726",[2297],{"id":2298,"data":2299,"type":68,"version":25,"maxContentLevel":28},"f1ba3bd3-a08c-4a08-97a8-7cdd49471c7d",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":2300,"multiChoiceCorrect":2302,"multiChoiceIncorrect":2304,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[2301],"The inhabitants of which Japanese island are famous for having a strong sense of ikigai?",[2303],"Okinawa",[2305,2306,2307],"Hokkaido","Kyushu","Shikoku",{"id":2309,"data":2310,"type":25,"maxContentLevel":28,"version":28,"reviews":2313},"f7b3c6a1-e267-4a97-9626-5d8abf6428e7",{"type":25,"contentRole":21,"markdownContent":2311,"audioMediaId":2312},"While the word ikigai has existed for centuries in the Japanese language, its meaning and interpretation as we know it today have evolved over time.\n\nIn his 1996 book, *What Makes Life Worth Living?*, the anthropologist Gordon Mathews writes about the absence of details on the history of ikigai as well as its representation in contemporary Japanese works (i.e., the 1980s) compared to how it was perceived before World War II.\n\nAccording to Mathews, before the war, ikigai related to the emperor and the nation. However, it was only a few decades later, as Japan’s economy and standard of living expanded, that the question of ikigai started to gain attention.\n\n![Graph](image://e1b8549d-4f78-4894-b2bd-50c68ed6e94e \"A drawing depicting post-war poverty in Japan. Image: Ronald Searle, Public domain, via Wikimedia Commons\")\n\nKamiya, the Japanese psychiatrist, as cited by Mathews, writes, *“In the period immediately after the war, everyone was frantically searching for enough to eat. Probably no one had time to think about ikigai.”* Mathews attributes the proliferation of ikigai to Japan’s economic rise and the increase in life expectancy over the post-war decades. With affluence and a higher standard of comfort, people began questioning what made life worth living.","15cdce3c-13bb-4056-854d-8375509b1238",[2314],{"id":2315,"data":2316,"type":68,"version":25,"maxContentLevel":28},"6442a454-a493-4ef2-bcf2-58d78ac76811",{"type":68,"reviewType":28,"spacingBehaviour":25,"multiChoiceQuestion":2317,"multiChoiceCorrect":2319,"multiChoiceIncorrect":2321,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6},[2318],"What led to the post-war interest in ikigai in Japan?",[2320],"Japan’s economic rise and the increase in life expectancy",[2322,2323,2324],"The influence of Western culture and media","The decline in traditional family structures","The rise of digital technology and social media",{"id":2326,"data":2327,"type":25,"maxContentLevel":28,"version":28,"reviews":2330},"af6c36e2-137f-4993-9121-6836993fba3e",{"type":25,"contentRole":21,"markdownContent":2328,"audioMediaId":2329},"Looking at how Japanese people pursue ikigai is the key to better understanding its complexity, as well as finding our own ikigai. In Japan, well-being is viewed as including both happiness and ikigai.\n\nThe term ikigai is commonly associated with specific experiences resulting from future-oriented actions and that provide a sense of worth and happiness. Ikigai is also associated with the feeling of fulfillment and joy that arises from the person’s perception of these experiences.\n\nSo, what about happiness? Outside of Japan, ikigai is considered similar to the concept of **eudaimonic well-being**, whereas happiness *(shiawase)* is closer to hedonic well-being. As opposed to hedonic well-being, which indicates a self-serving purpose focusing on the attainment of pleasure and the avoidance of pain, eudaimonic well-being is associated with the pursuit of meaning and self-realization.\n\n![Graph](image://4511beb9-0e6f-4237-93ad-1555d0a9c7cd \"Woman lying down, happy in a field. Image: Larra Jungle Princess from Kuala Lumpur, Malaysia, CC BY 2.0 \u003Chttps://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons\")\n\nStudies on ikigai have indicated that engaging in inherently meaningful activities in everyday life, whether at work or in your community, builds a stronger sense of well-being and happiness than hedonistic actions.","7d57d2ab-8794-4c50-8071-eb07ed8c4d3c",[2331,2344],{"id":1114,"data":2332,"type":68,"version":25,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":2333,"multiChoiceQuestion":2334,"multiChoiceCorrect":2336,"multiChoiceIncorrect":2338,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":2340,"matchPairsPairs":2341},[1110,1113],[2335],"Which of the following best describes hedonic well-being?",[2337],"Focused on attainment of pleasure, avoidance of pain",[1127,1140,2339],"Long-lasting happiness, self-actualization, personal growth.",[150],[2342],{"left":2343,"right":2339,"direction":28},"Eudaimonia",{"id":2345,"data":2346,"type":68,"version":25,"maxContentLevel":28},"52e42abc-91a1-40c6-a44e-84c54bbd78c3",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2347,"binaryCorrect":2349,"binaryIncorrect":2351},[2348],"According to studies, which of these builds a stronger sense of well-being?",[2350],"Eudaimonic pursuits",[2352],"Hedonistic pursuits",{"id":2354,"data":2355,"type":21,"version":28,"maxContentLevel":28,"summaryPage":2357,"introPage":2365,"pages":2371},"3f9634f9-8e41-4ad2-9439-eeb7bfc0d44c",{"type":21,"title":2356},"Modern Perspectives on Ikigai",{"id":2358,"data":2359,"type":28,"maxContentLevel":28,"version":25},"041f658a-79a1-4b76-bf0e-80566e1bd378",{"type":28,"summary":2360},[2361,2362,2363,2364],"Modern life pressures us to achieve grand career goals","Ikigai finds purpose in small, everyday joys","Ikigai aligns with daily life, not a grand life purpose","Ikigai brings happiness through small pleasures, not just success",{"id":2366,"data":2367,"type":54,"maxContentLevel":28,"version":21},"9318529d-8fa4-42b0-bf05-2be5097d91c6",{"type":54,"intro":2368},[2369,2370],"How does Ken Mogi describe ikigai in terms of daily life?","What is the difference between the Western and Japanese interpretations of ikigai?",[2372,2377,2400],{"id":2373,"data":2374,"type":25,"maxContentLevel":28,"version":28},"fb81717d-b7ad-4b86-b790-950f8f099a30",{"type":25,"contentRole":21,"markdownContent":2375,"audioMediaId":2376},"When we think about finding our life’s purpose, we usually imagine something grand.\n\nThroughout history, philosophers and researchers have attempted to answer the question, *“What is the meaning of life?”* Today, we live in a society where the expectation of being successful—in our careers, family life, or passions—puts enormous pressure on every one of us.\n\n![Graph](image://85a61934-7c2d-4f9e-89f6-e8ed7bfdd3f3 \"Woman feeling stressed. Image: MismibaTinasheMadando, CC0, via Wikimedia Commons\")\n\nStress levels, anxiety, and depression have reached an all-time high. Modern life places value on matters such as money, power, or fame, leaving us disconnected from our true selves.","beae5b9c-2448-4db3-89eb-7a2688346680",{"id":2378,"data":2379,"type":25,"maxContentLevel":28,"version":28,"reviews":2382},"110d405a-dfbb-44c9-8724-53a0f0429456",{"type":25,"contentRole":21,"markdownContent":2380,"audioMediaId":2381},"It comes as no surprise that, for many of us, “What makes life worth living?” must be a concrete achievement, such as a career goal.\n\nThe Japanese concept of ikigai, however, encourages a different approach to life. Japanese neuroscientist Ken Mogi explains that ikigai is found in the realm of small things. According to Mogi, ikigai is a rich spectrum where one’s purpose in life may be small or big. Whether your ikigai is your cup of coffee, enjoying haiku, tending to your garden, or receiving worldwide praise for your work, all *“reasons for being”* are equally important.\n\n![Graph](image://9508f9b7-b3ff-4409-87c7-21024049ae53 \"Man serving coffee from his kiosk. Image: PGskot, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")","733b6508-f1f8-4242-b934-1ad11fa3baa0",[2383,2394],{"id":1926,"data":2384,"type":68,"version":25,"maxContentLevel":28},{"type":68,"reviewType":28,"spacingBehaviour":25,"collapsingSiblings":2385,"multiChoiceQuestion":2386,"multiChoiceCorrect":2388,"multiChoiceIncorrect":2389,"multiChoiceMultiSelect":6,"multiChoiceRevealAnswerOption":6,"matchPairsQuestion":2390,"matchPairsPairs":2391},[1921,1924,1925],[2387],"Who is the Japanese neuroscientist known for interpreting ikigai?",[1934],[1930,1932,1933],[150],[2392],{"left":1934,"right":2393,"direction":28},"Japanese neuroscientist, interpreter of ikigai",{"id":2395,"data":2396,"type":68,"version":25,"maxContentLevel":28},"69988489-3740-4641-aa4c-b6d8bd0451fc",{"type":68,"reviewType":80,"spacingBehaviour":25,"clozeQuestion":2397,"clozeWords":2399},[2398],"Ikigai describes the joy a person finds in the smallest things, which ultimately creates a sense of happiness in their life.",[1319],{"id":2401,"data":2402,"type":25,"maxContentLevel":28,"version":28,"reviews":2405},"d079e6f2-e6e2-421f-8714-a90742550b6c",{"type":25,"contentRole":21,"markdownContent":2403,"audioMediaId":2404},"The notion of ikigai is deeply rooted in Japanese culture. People speak of ikigai casually in everyday life, without attaching to it a higher sense.\n\nFor example, the Western interpretation of ikigai as life’s purpose doesn’t align with the Japanese meaning of the word. In fact, ikigai aligns more with the Japanese word *seikatsu*, which refers to daily life rather than a lifetime *(jinsei)*.\n\nAccording to Mogi, in the Japanese language, ikigai refers to *“the pleasures and meanings of life”*. Furthermore, Mogi explains that ikigai is not necessarily tied to professional success; it may lead to it, but it is not a requisite. In this sense, ikigai describes the joy a person finds in the smallest things, which ultimately creates a sense of happiness in their life.\n\n![Graph](image://6509f6b4-afd6-4302-bd77-98409d7e1495 \"Boy enjoying making pottery. Image: Myousry6666, CC BY-SA 4.0 \u003Chttps://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons\")","9a3cbb33-262e-48b1-bfb8-169d50f6d731",[2406],{"id":2407,"data":2408,"type":68,"version":25,"maxContentLevel":28},"f04a5133-d7cb-4d09-8dba-37f9b4ab1405",{"type":68,"reviewType":21,"spacingBehaviour":25,"binaryQuestion":2409,"binaryCorrect":2411,"binaryIncorrect":2413},[2410],"What time-scale does ikigai pertain more to?",[2412],"Daily",[2414],"Lifelong",{"left":4,"top":4,"width":2416,"height":2416,"rotate":4,"vFlip":6,"hFlip":6,"body":2417},24,"\u003Cpath fill=\"none\" stroke=\"currentColor\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-width=\"2\" d=\"m9 18l6-6l-6-6\"/>",{"left":4,"top":4,"width":2416,"height":2416,"rotate":4,"vFlip":6,"hFlip":6,"body":2419},"\u003Cg fill=\"none\" stroke=\"currentColor\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-width=\"2\">\u003Cpath d=\"M12.586 2.586A2 2 0 0 0 11.172 2H4a2 2 0 0 0-2 2v7.172a2 2 0 0 0 .586 1.414l8.704 8.704a2.426 2.426 0 0 0 3.42 0l6.58-6.58a2.426 2.426 0 0 0 0-3.42z\"/>\u003Ccircle cx=\"7.5\" cy=\"7.5\" r=\".5\" fill=\"currentColor\"/>\u003C/g>",1778228393871]