Oliver Burkeman: The Negative Path to Happiness and Success

“Get motivated!” and “stay positive!” are common bits of self-help advice. But have we gone too far in our penchant for positivity? Leaning on research (including a story about Mount Everest climbers), reporter and author Oliver Burkeman shares the counterintuitive insight of how abandoning goals and allowing some negativity in can actually be helpful.

“Theres a real benefit to finding ways to loosen our grip as goal driven people. When you look at successful entrepreneurs…you find they don’t follow this stereotype.” Instead, Burkeman says, we should remain ready to adapt where we are heading and the embrace uncertainty that scares us. 

Sleep is More Important than Food

Tony Schwartz in HBR Blog Network: 

So why is sleep one of the first things we’re willing to sacrifice as the demands in our lives keep rising? We continue to live by a remarkably durable myth: sleeping one hour less will give us one more hour of productivity. In reality, the research suggests that even small amounts of sleep deprivation take a significant toll on our health, our mood, our cognitive capacity and our productivity.

Many of the effects we suffer are invisible. Insufficient sleep, for example, deeply impairs our ability to consolidate and stabilize learning that occurs during the waking day. In other words, it wreaks havoc on our memory.

So how much sleep do you need? When researchers put test subjects in environments without clocks or windows and ask them to sleep any time they feel tired, 95 percent sleep between seven and eight hours out of every 24. Another 2.5 percent sleep more than eight hours. That means just 2.5 percent of us require less than 7 hours of sleep a night to feel fully rested. That’s 1 out of every 40 people.

Walter Mischel, The Marshallow Test, and Self-Control

Maria Konnikova, in The New Yorker, talks with Walter Mischel about his new book The Marshmallow Test: Mastering Self-Control:

Mischel believes that the skills which enable us to delay gratification are the same skills that allow us to make other good choices despite temptations to do otherwise. “We’ve found a way to really improve human choice and freedom,” he told me. “If we have the skills to allow us to make discriminations about when we do or don’t do something, when we do or don’t drink something, and when we do and when we don’t wait for something, we are no longer victims of our desires.” As Roy Baumeister, a professor of psychology at Florida State University who studies willpower, put it, self-control is like a muscle: the more you use it, the stronger it gets. Avoiding something tempting once will help you develop the ability to resist other temptations in the future.

Creativity Creep

Joshua Rothman wrote about creativity in The New Yorker, and how we confuse “the production of things with the living of a creative life.”: 

How did we come to care so much about creativity? The language surrounding it, of unleashing, unlocking, awakening, developing, flowing, and so on, makes it sound like an organic and primordial part of ourselves which we must set free—something with which it’s natural to be preoccupied. But it wasn’t always so; people didn’t always care so much about, or even think in terms of, creativity. In the ancient world, good ideas were thought to come from the gods, or, at any rate, from outside of the self. During the Enlightenment, rationality was the guiding principle, and philosophers sought out procedures for thinking, such as the scientific method, that might result in new knowledge. People back then talked about “imagination,” but their idea of it was less exalted than ours. They saw imagination as a kind of mental scratch pad: a system for calling facts and images to the mind’s eye and for comparing and making connections between them. They didn’t think of the imagination as “creative.” In fact, they saw it as a poor substitute for reality; Hobbes called it “decayed sense.”

Hit the Reset Button in Your Brain

Daniel J. Levitin on the benefits of monotasking and daydreaming, for The New York Times: 

If you want to be more productive and creative, and to have more energy, the science dictates that you should partition your day into project periods. Your social networking should be done during a designated time, not as constant interruptions to your day.

Email, too, should be done at designated times. An email that you know is sitting there, unread, may sap attentional resources as your brain keeps thinking about it, distracting you from what you’re doing. What might be in it? Who’s it from? Is it good news or bad news? It’s better to leave your email program off than to hear that constant ping and know that you’re ignoring messages.