{"id":6999,"date":"2017-12-20T09:37:26","date_gmt":"2017-12-20T09:37:26","guid":{"rendered":"https:\/\/emergeperformance.net\/?p=6999"},"modified":"2023-08-06T12:58:00","modified_gmt":"2023-08-06T12:58:00","slug":"finding-happiness-through-mindful-observation","status":"publish","type":"post","link":"https:\/\/emergeperformance.net\/zh\/2017\/12\/20\/finding-happiness-through-mindful-observation\/","title":{"rendered":"Finding Happiness Through Mindful Observation"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tWith one year coming to an end and the start of another rapidly approaching, this is a time of year when we tend to take stock of how our lives are going.\nAware that another year has passed, we look at our mental scorecard and tally up our wins and losses.\n

These assessments typically focus on the big things in life: families, careers, relationships, promotions, holidays, bonuses, etc. There\u2019s no question\nthat\u2019s these things are important and can have a significant impact on your life. However, focusing on them too much \u2013 especially when they are influenced\nby factors outside your control \u2013 can lead to feelings of dissatisfaction and unhappiness.<\/p>\n

Indeed, it is often the little things in life that have the greatest impact on our day-to-day happiness. So if you\u2019ve reached the end of December and you\u2019re\nnot feeling as jolly as you\u2019d like during the holiday season, maybe it\u2019s time to tally up the little things in your search for happiness.<\/p>\n\n

A thousand grains of happiness<\/strong><\/h2>\n

Would receiving a promotion at work make you happy? Of course it would. But how often are you going to be promoted? Maybe once per year, if you\u2019re lucky?\nPerhaps once every two or three years?<\/p>\n

Regardless of the frequency, how much control do you have over whether or not it happens? Sure, you can work hard, put in overtime and make every effort\nto produce top results. However, you can\u2019t control a boss who\u2019s prioritising another part of the business, or your company\u2019s overall performance or\nthe broader economy. Yet these factors may determine whether your promotion materialises.<\/p>\n

When you pin your happiness on a big-ticket item like a promotion, there\u2019s a good chance you\u2019ll end the year feeling disappointed, likely through no fault\nof your own.<\/p>\n

So if your happiness shouldn\u2019t depend on a promotion, what should it depend on? This is highly personal and can vary greatly from one person to the next,\nbut it\u2019s important to remember that a thousand small moments of joy, pleasure and delight can add up to a mountain of happiness.<\/p>\n

\"\"<\/p>\n\n

Five minutes of mindfulness<\/strong><\/h2>\n

We\u2019ve written previously about the benefits of mindfulness and ways to <\/span>incorporate it into your daily life<\/a>. As you search for your path to happiness, mindfulness can once again be useful in helping you observe and reflect on the things that make you happy. Here\u2019s a small exercise you can try:<\/span><\/p>\n\n

    \n \t
  1. Set aside five minutes at the end of your day to sit somewhere in a quiet spot, away from the distractions of your phone, the TV and other people.<\/li>\n \t
  2. During these five minutes, think about something in your day that made you happy and something in your day that made you upset or stressed out. Be\nas specific as possible. Rather than \u201cmy kids made me happy\u201d or \u201cmy big project made me stressed\u201d, try to home in on the details about what exactly\nmade you feel that way \u2013 for example, \u201cI laughed a lot while playing a board game with my kids after dinner\u201d or \u201cI felt stressed when I had to\npresent during today\u2019s meeting because I don\u2019t like public speaking\u201d. Write down your answers.<\/li>\n \t
  3. Repeat this process daily for one week (don\u2019t worry, that\u2019s only 35 minutes in total!).<\/li>\n \t
  4. At the end of the week, review your list of things that positively and negatively influenced how you felt each day. While you might have had a big\nwin or a big loss during the week, chances are that most of your list will consist of small pleasures and minor annoyances.<\/li>\n \t
  5. Now use the insights from your list to think of small changes you can make in your routine to maximise the drivers of happiness and minimise the sources\nof frustration.<\/li>\n<\/ol>\n

    Focus on the small joys in life<\/strong>\u00a0<\/span><\/p>\n\n

    \n
    \n

    The big milestones in life are absolutely worth pursuing and celebrating. But when you fixate on them as your source of happiness, you risk feeling\ndisappointed or underwhelmed during the long stretches between these milestones.<\/p>\n

    On the other hand, a few minutes of mindful reflection per day can help you identify and better appreciate the little things that make your life\nbrighter. And once you\u2019re more aware of the small things that make you happier \u2013 a coffee date with friends, a homecooked meal with family,\na walk through the forest \u2013 you can take active steps to make them a bigger part of your life.<\/p>\nWith the end of the year fast approaching, this is one way you can charge up for a happier year ahead.<\/span>\n\n<\/div>\n

    \n
    \n
    \n
    \n
    \n
    \n
    \n
    \n
    \n
    \n
    \n
    <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

    With one year coming to an end and the start of another […]<\/p>","protected":false},"author":3,"featured_media":13572,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6999","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nFinding Happiness Through Mindful Observation - Emerge Performance<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/emergeperformance.net\/zh\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Finding Happiness Through Mindful Observation - Emerge Performance\" \/>\n<meta property=\"og:description\" content=\"With one year coming to an end and the start of another […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/emergeperformance.net\/zh\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\" \/>\n<meta property=\"og:site_name\" content=\"Emerge Performance\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-20T09:37:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-06T12:58:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"975\" \/>\n\t<meta property=\"og:image:height\" content=\"418\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"wordpress\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u4f5c\u8005\" \/>\n\t<meta name=\"twitter:data1\" content=\"wordpress\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u9884\u8ba1\u9605\u8bfb\u65f6\u95f4\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 \u5206\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\"},\"author\":{\"name\":\"wordpress\",\"@id\":\"https:\/\/emergeperformance.net\/#\/schema\/person\/a23e0822b4b5bbf7be89675e718c447b\"},\"headline\":\"Finding Happiness Through Mindful Observation\",\"datePublished\":\"2017-12-20T09:37:26+00:00\",\"dateModified\":\"2023-08-06T12:58:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\"},\"wordCount\":781,\"publisher\":{\"@id\":\"https:\/\/emergeperformance.net\/#organization\"},\"image\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg\",\"articleSection\":[\"Blog\"],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\",\"url\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\",\"name\":\"Finding Happiness Through Mindful Observation - Emerge Performance\",\"isPartOf\":{\"@id\":\"https:\/\/emergeperformance.net\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg\",\"datePublished\":\"2017-12-20T09:37:26+00:00\",\"dateModified\":\"2023-08-06T12:58:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#breadcrumb\"},\"inLanguage\":\"zh-Hans\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage\",\"url\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg\",\"contentUrl\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg\",\"width\":975,\"height\":418},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/emergeperformance.net\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Finding Happiness Through Mindful Observation\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/emergeperformance.net\/#website\",\"url\":\"https:\/\/emergeperformance.net\/\",\"name\":\"Emerge Performance\",\"description\":\"Human capital and corporate wellness consultancy\",\"publisher\":{\"@id\":\"https:\/\/emergeperformance.net\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/emergeperformance.net\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/emergeperformance.net\/#organization\",\"name\":\"Emerge Performance\",\"url\":\"https:\/\/emergeperformance.net\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\/\/emergeperformance.net\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2023\/08\/ep-favicon-.png\",\"contentUrl\":\"https:\/\/emergeperformance.net\/wp-content\/uploads\/2023\/08\/ep-favicon-.png\",\"width\":196,\"height\":196,\"caption\":\"Emerge Performance\"},\"image\":{\"@id\":\"https:\/\/emergeperformance.net\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/emergeperformance.net\/#\/schema\/person\/a23e0822b4b5bbf7be89675e718c447b\",\"name\":\"wordpress\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\/\/emergeperformance.net\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/6122eb3cd29d65b89c60e735f679cd47902fbf0db24f4d484aa3d658436a30f3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/6122eb3cd29d65b89c60e735f679cd47902fbf0db24f4d484aa3d658436a30f3?s=96&d=mm&r=g\",\"caption\":\"wordpress\"},\"url\":\"https:\/\/emergeperformance.net\/zh\/author\/wordpress\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Finding Happiness Through Mindful Observation - Emerge Performance","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/emergeperformance.net\/zh\/2017\/12\/20\/finding-happiness-through-mindful-observation\/","og_locale":"zh_CN","og_type":"article","og_title":"Finding Happiness Through Mindful Observation - Emerge Performance","og_description":"With one year coming to an end and the start of another […]","og_url":"https:\/\/emergeperformance.net\/zh\/2017\/12\/20\/finding-happiness-through-mindful-observation\/","og_site_name":"Emerge Performance","article_published_time":"2017-12-20T09:37:26+00:00","article_modified_time":"2023-08-06T12:58:00+00:00","og_image":[{"width":975,"height":418,"url":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg","type":"image\/jpeg"}],"author":"wordpress","twitter_card":"summary_large_image","twitter_misc":{"\u4f5c\u8005":"wordpress","\u9884\u8ba1\u9605\u8bfb\u65f6\u95f4":"4 \u5206"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#article","isPartOf":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/"},"author":{"name":"wordpress","@id":"https:\/\/emergeperformance.net\/#\/schema\/person\/a23e0822b4b5bbf7be89675e718c447b"},"headline":"Finding Happiness Through Mindful Observation","datePublished":"2017-12-20T09:37:26+00:00","dateModified":"2023-08-06T12:58:00+00:00","mainEntityOfPage":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/"},"wordCount":781,"publisher":{"@id":"https:\/\/emergeperformance.net\/#organization"},"image":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage"},"thumbnailUrl":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg","articleSection":["Blog"],"inLanguage":"zh-Hans"},{"@type":"WebPage","@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/","url":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/","name":"Finding Happiness Through Mindful Observation - Emerge Performance","isPartOf":{"@id":"https:\/\/emergeperformance.net\/#website"},"primaryImageOfPage":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage"},"image":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage"},"thumbnailUrl":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg","datePublished":"2017-12-20T09:37:26+00:00","dateModified":"2023-08-06T12:58:00+00:00","breadcrumb":{"@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#breadcrumb"},"inLanguage":"zh-Hans","potentialAction":[{"@type":"ReadAction","target":["https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/"]}]},{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#primaryimage","url":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg","contentUrl":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2017\/12\/Finding-Happiness-Through-Mindful-Observation-header.jpg","width":975,"height":418},{"@type":"BreadcrumbList","@id":"https:\/\/emergeperformance.net\/2017\/12\/20\/finding-happiness-through-mindful-observation\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/emergeperformance.net\/"},{"@type":"ListItem","position":2,"name":"Finding Happiness Through Mindful Observation"}]},{"@type":"WebSite","@id":"https:\/\/emergeperformance.net\/#website","url":"https:\/\/emergeperformance.net\/","name":"Emerge Performance","description":"Human capital and corporate wellness consultancy","publisher":{"@id":"https:\/\/emergeperformance.net\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/emergeperformance.net\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"zh-Hans"},{"@type":"Organization","@id":"https:\/\/emergeperformance.net\/#organization","name":"Emerge Performance","url":"https:\/\/emergeperformance.net\/","logo":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/emergeperformance.net\/#\/schema\/logo\/image\/","url":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2023\/08\/ep-favicon-.png","contentUrl":"https:\/\/emergeperformance.net\/wp-content\/uploads\/2023\/08\/ep-favicon-.png","width":196,"height":196,"caption":"Emerge Performance"},"image":{"@id":"https:\/\/emergeperformance.net\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/emergeperformance.net\/#\/schema\/person\/a23e0822b4b5bbf7be89675e718c447b","name":"wordpress","image":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/emergeperformance.net\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/6122eb3cd29d65b89c60e735f679cd47902fbf0db24f4d484aa3d658436a30f3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6122eb3cd29d65b89c60e735f679cd47902fbf0db24f4d484aa3d658436a30f3?s=96&d=mm&r=g","caption":"wordpress"},"url":"https:\/\/emergeperformance.net\/zh\/author\/wordpress\/"}]}},"_links":{"self":[{"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/posts\/6999","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/comments?post=6999"}],"version-history":[{"count":0,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/posts\/6999\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/media\/13572"}],"wp:attachment":[{"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/media?parent=6999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/categories?post=6999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emergeperformance.net\/zh\/wp-json\/wp\/v2\/tags?post=6999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}