Given that many of us will spend up to one-third of our lives at work, it’s not surprising that happiness at work is a topic of concern. Research shows that our happiness at work determines how motivated, productive, and engaged we are. As an ACHIEVE trainer for the Psychological Safety in the Workplace workshop, I have had many discussions with participants and teams about workplace well-being and satisfaction. I am often asked, “What actions and circumstances best lead to happiness at work?”
The answer? Happiness at work is complex. Various influences and factors contribute to our well-being at work including organizational culture, the alignment between our values and the organization’s, and the level of job compensation and security. While some of these factors may be beyond our control, happiness can be enhanced through specific behavioural and cognitive practices, referred to in positive psychology as “positive interventions.”
Here are three positive interventions you can use to increase your happiness at work:
Strive for the Happiness Zone
Research shows that 40 percent of personal happiness results from our own actions, behaviours, and thought patterns. This 40 percent zone is where you have some control over your happiness and where practicing positive interventions will be most helpful. However, this practice will be different for everyone. Some people are happiest when they accomplish a goal at work, while others feel most happy when they are connected and collaborating with colleagues. It’s important to understand which activities contribute to individual happiness at work.
One way to begin is to prioritize the behaviours, actions, and conditions that lead to a sense of well-being during the workday. Take note of activities that seem to uplift your mood during the week. Carefully observe your workdays, becoming mindful of the activities, behaviours, or situations that create a sense of a good day versus a bad day. Look for a pattern across the days and weeks. Are there certain activities, situations, or circumstances that consistently seem to contribute to a positive workday? Make a conscious effort to prioritizing doing more of them.
Focus on Meaningful Interactions
The importance of interpersonal connections at work is noted in ACHIEVE’s book, The Culture Question: How to Create a Workplace Where People Like to Work. People are more apt to feel satisfied and engaged when they have positive relationships at work.
A first step to creating meaningful connections at work is to improve your listening skills and increase the depth and value of your interactions. During a workplace interaction, consciously choose to actively listen to what someone has to say and invite them to share more during the conversation. Researchers refer to this as listening generously – we allow the person to have the entire spotlight to feel genuinely listened to and validated. Simple responses like “That’s great, I’d like to hear more,” or “It sounds like this is important to you, I’d like to learn more,” can make a team member feel more valued, resulting in increased well-being at work. As the listener, you feel good too because you are creating a more meaningful interaction. Remember, the more connected and positive interactions we have with work colleagues, the happier our work experience.
Generate Gratitude
Completing a gratitude exercise even once a week has been proven to increase happiness over time. There is no better place to practice gratitude than at work, given the amount of time we spend there.
One of the most simple and effective ways to practice gratitude is by keeping a gratitude journal. Record the things in your workweek you felt grateful for. Examples may include compliments you received about your work, small wins or accomplishments, or completing a difficult task. To make this team-based, try keeping a gratitude jar. Invite your colleagues to join you in recording things they are grateful for. Use sticky notes, or if you are a virtual team, post something on a virtual collaborative whiteboard. On Friday, go through the notes. The best part of this simple exercise is the immediate uplift in mood and perspective shift that occurs from recognizing just how many things went well during the workweek.
Workplace happiness takes effort and practice, but the result is improved well-being, greater productivity, and stronger workplace connections – all of which can result in decreased stress and more work satisfaction. Happiness at work is truly worth the effort.
Author: Jennifer Kelly
Trainer, ACHIEVE Centre for Leadership