
“Fifteen minutes of fun exercise each day is the equivalent of one anti-depressant.”
Shawn Achor, The Happiness Advantage

“Fifteen minutes of fun exercise each day is the equivalent of one anti-depressant.”
Shawn Achor, The Happiness Advantage

“Nobody makes you upset. Your mind makes you upset. It’s time to ask the question, Why do I allow people or experiences or things to determine how I’m going to think, feel, or act?”
Eric Butterworth

“When you’re grateful, you can’t be angry.
When you’re grateful, you can’t be worried.
Anger and fear are what screw people up most…in their relationships and in their business.”
Tony Robbins

A month ago, they were fighting so much we had to muzzle them when they were in the same room.
What changed?
A slow transition to unmuzzled company.
Daily exercise.
Firm but loving handling: sitting before going out a door, sitting before feeding, etc.
Immediately redirecting any aggressive behavior.
Lots of positive reinforcement of good behavior.
Dogs are a lot like humans!

One could be grumpy, but why?

ornery goldfish
in search of the next nibble
never satisfied

The following is a continuation of my notes on Paul Tough’s book, How Children Succeed:
Chapter 2 HOW TO BUILD CHARACTER p. 49
Climb the Mountain to College – college was always the goal
But only 8 got a college degree
Culture shock – overwhelmed
While in KIPP, they felt and acted like a family
KIPP did not prepare them for high school emotionally or psychologically
Nobody checks your homework
Levin noticed that the kids who succeeded in high school and graduated from college were not necessarily the highest academically. They possessed other gifts: optimism, social agility, resilience. Levin called these CHARACTER STRENGTHS.
Martin Seligman – Learned Optimism – it’s a skill that can be learned, not innate
Pessimistic adults and children can train themselves to be optimistic
Will lead to more happiness, health and success
Seligman – depression is simply a severe low mood
Pessimists react to negative events by explaining them as permanent, personal and pervasive
(e.g. failed a test because you’re stupid, not because you failed to prepare)
Seligman yelled a lot, in his class
Levin did a book study with his staff. Why do some of our students feel not well-liked?
Levin grew up in a ritzy area of Riverdale – he was a standout student in math and science AND the captain of the basketball team; Director of his boarding school believes CHARACTER is missing in today’s qualifications in school (grit, working hard, perseverance).
Daniel Goleman – Emotional Intelligence
Randolph, Seligman and Levin had a meeting – the beginning of a fruitful alliance
Character Strengths and Virtues: A Handbook and Classification by Seligman and Peterson
A study in character; an effort to identify (concretely) what character is
Finalized 24 character strengths they believed to be universally respected
includes : bravery, citizenship, fairness, wisdom, integrity; love, humor, zest, appreciation of beauty; day-to-day interactions (social intelligence), kindness, gratitude
–These virtues were chosen because they could lead to the “good life” of fulfillment and meaning – had practical benefits
Seligman and Peterson – defined character as malleable – skills you can learn and practice and teach
Seligman, Levin and Randolph turned to Angela Duckworth (in her PhD dissertation, after working in schools, she said the problem was not just in schools, but students themselves) “Learning is hard…it can be daunting, exhausting and sometimes discouraging…character is at least as important as intellect.”
Duckworth started her research with self-discipline: 164 8th graders.
Self-discipline levels were more indicative to GPA than IQ.
Collaborated with Walter Mischel, famous for his marshmallow test with four-year olds (delayed gratification study).
Duckworth was intrigued by this study – how did those with more self-discipline strategize or help themselves to delay gratification?
“Children who did best at this test created their own distractions.” [Talked, sang, covered their eyes, one kid took a nap]
With simple prompts, children were able to think of the marshmallow abstractly, which led to higher success.
After a six week long course to help students develop self-discipline, students believed they improved, but they didn’t.
Marshmallows were easy…very clear goals.
High school and college graduation are not as clear or tangible.
Duckworth divided the mechanics of achievement into two: motivation and volition. BOTH are requisites.
What if students just aren’t motivated to achieve the goals their teachers or parents want them to achieve?
All the self-control tricks in the world will not help.
But motivation can still occur. It’s just highly complex. Rewards sometimes backfire.
Reward systems in schools (stickers, candy, prizes) have not been successful.
No one really knows how to motivate people well.What motivates us is hard to explain and hard to measure.
Different personality types respond differently to different motivations.
The coding-speed test (Segal) actually tested the test-takers’ inclination to force themselves to care about the world’s most boring test.
It was proof that they TRIED harder. The low-stakes, low-reward test predicted how well someone is going to do in life. Over decades, Segal gave the test to the same people and in their forties, he compared their salaries. Those who scored high on this test made considerably higher salaries.
What Segal’s study measured was conscientiousness.
Brent Roberts, U of IL (Urbana-Champaign) – reigning expert on conscientiousness
This was not studied much by researchers because it denoted “control” and nobody wants to talk about people being controlled. However, Industrial/Organizational Psychology grew into everyone’s consciousness – because companies want to hire the most productive, reliable and diligent workers they can find. They found that conscientiousness was critical.
Roberts found that people high in conscientiousness:
The Downside of Self-Control (p. 71)
People who are critics of the education setting are not swayed by conscientiousness findings.
“Strength of character” – includes conscientiousness, responsibility, insistently orderly, determined and persevering.

Endorphins are your body’s natural painkillers. These chemicals reduce pain and diminish the effects of stress. Good news, one of the things you can do to increase endorphin activity is to eat chocolate!
Dopamine is one of your body’s most important neurotransmitters. According to Livestrong.com, “Dopamine has the enormous job of regulating mood, behavior, sleep and cognition. It also is associated with motivation and reward.”
Caffeine can actually increase dopamine levels. This explains why I feel better after a cup of coffee! However, too much caffeine can disrupt the levels of serotonin (another chemical in your body) which will affect your mood.
Good things in moderation is the key.
