Focus on activities for the inherent pleasure and stimulation they provide, rather than external rewards like grades, app buzzes, or social media likes. This approach fosters genuine interest and happiness, preventing the loss of joy that extrinsic motivators can cause.
Recognize that external rewards (grades, Fitbit buzzes, praise, money) can undermine genuine interest, lead to shallower engagement, and cause anxiety. While they may change behavior in the short term, they often devalue the activity itself and can even turn love into hate.
Understand that constant evaluation, like grades or social media metrics, can trigger a chronic ‘fight-or-flight’ response, leading to physical health issues like headaches, muscle tension, and digestive problems. Actively seek ways to manage this fear-based stress to protect your well-being.
When engaging in tasks or learning, choose challenges that are difficult but achievable, as these are the most enjoyable and lead to greater satisfaction. Avoid opting for easier tasks solely to secure better external evaluations, as this diminishes pleasure and learning.
To soften your own strongly held opinions or understand opposing viewpoints, intentionally write or argue in defense of the perspective you initially oppose. This simple act can subtly shift your own views and foster greater open-mindedness.
If you are an educator, recognize that grades undermine student interest, encourage avoidance of challenging tasks, and promote superficial thinking. Work to eliminate grading systems entirely, as research suggests students perform and feel better without them, fostering a love for learning for its own sake.
As an educator, your primary goal should be to help every student succeed, not to sort them into a bell curve. If grades must be used, strive for a system where everyone can achieve the highest mark, as grading on a curve is considered immoral and fosters adversarial competition.
If available, opt for pass-fail (credit/no credit) options for your classes, especially if the course content is intrinsically interesting. This allows you to engage with the material for the sake of learning, reducing anxiety and improving happiness by removing the pressure of letter grades.