Focus on happiness and mental health as the biggest priority in the workplace, as science shows it significantly improves individual performance and company profits, beating out other economic indicators.
Instead of suppressing negative emotions, recognize them as important signals (like a car’s alert system) that indicate a need for self-nurturing and action, as suppression negatively impacts performance and causes stress.
Use the RAIN method (Recognize, Allow, Investigate, Nurture) to non-judgmentally process negative emotions at work, which helps reduce burnout by allowing feelings to be acknowledged and then addressed with self-care.
Challenge the misconception that constant busyness and a full calendar equal productivity; instead, aggressively protect your ’time affluence’ by reducing ‘productivity termites’ like excessive emails and meetings to create space for deep, meaningful work.
Commit to saying ’no’ to non-essential requests, and then mark the original due date on your calendar to celebrate the free time you gained, thereby actively protecting your time and reducing feelings of being time-famished.
Prioritize spending discretionary income on services or items that save you time (e.g., takeout instead of cooking), as this investment in time affluence has been shown to increase happiness.
Make productive use of small, fragmented chunks of free time (e.g., 5-10 minutes between meetings) by having a ‘wish list’ of self-care or useful activities, rather than mindlessly scrolling, to feel more time-affluent.
Replace hustle culture’s self-criticism with self-compassion to motivate yourself, as it reduces procrastination, fosters healthier habits, and is a more effective way to achieve goals.
Engage in self-compassion by first recognizing your negative emotions (mindfulness), then acknowledging that struggling is a normal human experience (common humanity), and finally asking what you need right now and treating yourself kindly (self-kindness).
Initiate compassionate self-touch (e.g., a self-hug or stroking your arm) as a physical cue to shift into self-compassionate self-talk, reminding yourself to be kind and curious about your needs during difficult moments.
Actively ‘job craft’ by identifying your signature strengths or core values and finding flexible ways to infuse them into your daily tasks, even in seemingly rigid roles, to align your values with your work and protect against burnout.
Prioritize social connection and belonging at work, as it is the top factor for individual happiness and company success, contrary to the misconception that work is solely for productivity.
Foster friendships at work through three key strategies: generating more positive interactions than negative ones, ensuring consistent social interactions, and practicing vulnerability by showing up as a real human and asking for help.
Leaders should openly acknowledge and validate employees’ negative emotions (fear, pressure) during transitions like AI adoption, rather than pretending they don’t exist, to foster an honest and supportive environment.
To convince senior management to prioritize employee well-being, present data showing the strong correlation between employee happiness and increased company profits and stock performance, framing it as a critical business need rather than a ’nice-to-do’.
If uncomfortable with workplace socializing due to concerns like gossip, begin with baby steps by connecting with one safe colleague for normal human conversations, gradually building connections without engaging in negativity.
Companies should collaborate with academics to conduct randomized control trials (RCTs) on workplace interventions and use large datasets to gather more causal evidence on the impact of happiness practices, contributing to both internal improvement and broader scientific understanding.