“The Art of Happiness At Work”
The hand manual for happiness in the workplace
If you don’t know the Dalai Lama…. Idk maybe you should consider starting life over haha. Joking, of course. The purpose of covering this particular book was to further nourish my inner-personal-development and to give assistance to many of my friends as they transition from academia to the working force. I know that the transition is abrupt, and in many cases slightly traumatic as adulthood simply attacks us without much preparation time given. Emotions like anxiety and fear can be induced. As we navigate further into the working discipline emotions like greed, frustration, and jealousy can foster, especially if we are using our job as a career.
Since the book was short and the lessons in it pretty self-evident this supplementary article will be concise as well.
Happiness
/ˈhapēnəs/ — noun
A state of being happy, joy, or content.
Check out this video on the Dalai Lamas definition of Happiness. We are attempting to achieve this at work — in our careers.
I will be frank, I was surprisingly unimpressed with this book. I guess that I had greater expectations than what was provided. There were great lessons, and the complementary studies help us secular individuals better quantify or at least understand how and why we achieve happiness. Let’s just go straight into it.
Analysis
From my interpretation of the book, working posses 3 main objectives; Survival, Career, and Calling. The goal is to obtain and sustain happiness in all three levels but aim to fall under the 3rd objective: calling. The way to achieve happiness in the workplace is simply an extension from the previous book, “The Art of Happiness: A Hand Book for Living” which is simply the continuous development of the mind.
The Dalai Lama built this volume in addition to auxiliary volumes to support the first book as mentioned previously. He mentioned his personal struggles within the workplace, specifically the delays he experiences when flying from lecture-to-lecture and thought that this book can help alleviate many of the common problems individuals face in the workplace.
Mindset and Outlook*
Many of my friends, like the friends of Howard, mentioned that they had little autonomy and no room for personal initiative. They had little control about the work they did and how they were able to do it. The Dalai Lama combats this with a prisoner analogy. Firstly, he suggests try not to become a prisoner (lol duh, i.e. don’t work at a job you don’t like). In prison, even with rigid rules, the prisoner has the ability to make minor decisions. They can undertake spiritual practices that assist them in lessening their mental frustration. Internal development. If prisoners can achieve this in extreme conditions, then even the worker with the most tedious job and a draconian boss can achieve this as well.
From my interpretation of the book, this section is the prelude of the rest of whats to follow. It all starts with inner development. We must shift our perspective, our attitude, and paradigm of thought to focus on the positive while training our mind continually. This is probably the most important part of the book. It sets the stage for everything else and stresses the importance of developing yourself.
Worker Exploitation
Then they start talking about a common problem associated within the workforce and that is workers-overload. He gave a brief story on his studies for becoming a monk. He sacrificed sleep and placed himself in immensely stressful situations to achieve his desired goal. However, this was merely short-term. Howard educated the Dalai Lama on the truth that many struggles with this feeling daily, for years or life. The Dalai Lama suggests that, if possible, the employee admits the inability to tolerate this demand, initially. Then he reminds Howard that if the action would result in being fired, or not being hired, then one should consider knowing “thy self” and his or her limitations. Stop workers exploitation and negotiate terms for more pay (or less work) and if accepted than the worker has no basis to make a complaint in the future. We must constantly fight unfairness outwardly. However, our inward defense must continually develop so that we are not victim to frustration.
Analytic Mediation is recommended here. Analyze the emotion and its destructive or constructive outcomes.
He mentions our capacity to view things so binary, black and white (specifically in the west). Yet, if we broaden our perspective we will see that things are not 100-percent good or bad. There are “grey” areas. A job can have more pay but produce more stress.
Getting Along With People Around Us
This particular section in the book was rather interesting to me. The section talked briefly on viewing the world as a laboratory, a controlled study. In this mindset, we can experiment with the implement his lessons and principles, and investigate for ourselves the truth for his assertions.
Howard further illustrates his shopping experience as a case study. The variable was the two cashiers. Cashier A was smug and had a disdain for her job and clients. Cashier B was Dorothy, a loving happy lady who genuinely enjoyed her job. The two workers had the same job and both accomplished the same job (tasks) with similar efficiency, however, the contrast of attitude made all the difference.
Tense working environment and potential conflict with co-workers. Attempting to control our emotions like jealousy or frustration will yield varying success, yet realizing that we are inter-dependent is a great start towards building compassion for others.
Money
Money as a Motivator
The common attitude towards a job is to simply make money. This is not inherently bad, rather a very realistic perspective in modern society to live. This is especially true if you are supporting or other dependants. The pursuit of money for the sake of money alone cultivates never-ending greed. This is like a game with the goal post constantly shifting further ahead. There is no end, no contentment. Using external markers as a foundation for happiness creates instability as life’s unexpected nature can immediately obliterate your joy. Placing joy in money is dangerous as this can create a never-satisfied sense of greed.
Money as Power
Howard continued to press the Dalai Lama on the pursuit of money, this time as a means for obtaining power. The Dalai Lama countered by stating that true power is the respect that people give you — the power to impact the hearts of others. Power with money is superficial on the surface they only respect the value of money, not you. If you lose the money then you would lose respect, if money was the means for obtaining power. Like owning a gun, the power is temporary. You only wield the power when you have it.
Attitude on Money
Our attitude towards money, towards the accumulation, and possession of money is much more significant than the amount acquires or obtained. The Dalai Lama suggests that our inner-resources are much more significant than our material worldly resources. The gain and loss of material resources comes and goes in ebb-and-flow. Therefore placing happiness in a volatile resource can result in fluctuations in happiness or lack of satisfaction as greed consumes you.
The attitude on money, at least in America, as suggested by Martin Seligman the leading psychologist on positive psychology. We are shifting from money based values toward satisfaction. Although Law in America is the top-grossing professions the shift towards professions that are more satisfying (and less pay) is happening.
Take Away:
Unless we are in abject poverty, the pursuit of money for the pursuit of money is dangerous and ultimately bad. Placing happiness in something infinite and volatile leads to greed and depression if lost.
Striking a Balance: Boredom & Challenge
Person of Environment fit is the concept that states the basis of finding a balance in the dichotomy between too much challenge and boredom. Too much challenge and workers can experience strain, stress, and break. With too little challenge (boredom) hinders performance over time.
Bored is associated with non-satisfaction, lack of enthusiasm and even mental fatigue. The Dalai Lama gives his anecdotal experience as he performed a 3-week retreat where he had to recite a 6-syllable mantra. His last day all he could think about was the fact that he did not have to repeat this ceremony the following day. This is normal in humans. The way he combats this mental fatigue this boredom is by simply thinking of this mantra “For as long as this space remains, for as long as sentient beings remain may I too remain” as reminders to continue in the pursuance of altruism and mental inward development. This may not be as applicable to us, however, the underlying principle is: renew your enthusiasm mentally, inwardly, daily.
Hardship is the seed of happiness, the foundation for joy (when completed or overcome, in my interpretation). The goal is not to find or create more challenges but instead transform currently present challenges into opportunity. When you see challenges embrace them willingly as they are necessary for development, physical and mental. “Without challenges, the mind will become soft,” added the Dalai Lama.
In 1776 Adam Smith wrote “The Wealth of Nations” that states that individuals who are engaged in repetitive tasks lose exertion and momentum, ultimately becoming as stupid and ignorant as a human can become. This is a much more extreme depiction of the Dalai Lamas views, but the two echoed with the same accord.
Take Away:
Challenges come in multiple forms. The aptitude for challenge varies from person to person and the employer and employee alike should be self-aware at the rate of challenge that is satisfying and capable of them.
State of Flow*
The state of flow is a moment in time where an individual is totally absorbed in the state of work. This is not the source of satisfaction, rather the response is given post completion. So, how can we induce this state of flow? The Dalai Lama prescribes the practice of, “Stabilize meditation” The ratio of skills and challenge can play a role at achieving the mental state described. Becoming habituated or familiarized with a particular task. The last factor is the individuals’ interest level for a particular subject, this is arguably the most important factor, in my opinion, especially tandem with factor one.
Do not misconstrue this state with happiness. Pleasure and satisfaction are external, happiness is intrinsic and internally, constructed by continual efforts of kindness, tolerance, generosity, and compassion.
Flow can be used productively to create the formation of positive habits. The gratification or fulfillment associated with the state of flow is rewarding thus fostering the further development of skills, as suggested by researcher Jeanne Nakamura.
The drawback of placing fulfillment on one-dimensional external tasks, especially at work, can result in unhappiness. If you do not cultivate friendships at work or seek joy in outside hobbies, interests, and relationships then achieving happiness is almost impossible. You must once again, shift your mindset. You can use a job simply as a means to make money and have an uninteresting job but live an interesting life outside of work. Periodic boredom is normal, its human adaptation.
An Illinois study discovered that after 6 months happiness level go back to normal, similar to depression, no residual effects could be found. From a Darwinian perspective, this makes sense. Experiencing too much happiness can extinguish motivation, and inversely too little happiness over time is disabling and debilitating.
Like a diet, we obtain a different source of nutrients from different items. Happiness is no different. Make a list of things you like to do (talents or interest) or things that you like to learn more about (interests). If we are in a state of unfulfillment or boredom at work we can shift our primary source of satisfaction from work to outside interests and relationships. Then the enthusiasm for work is sure to transpire once again.
Job, Career, & Calling*
Our attitude towards work is honestly the most important factor in achieving happiness. This is going back to the root of his first book. Our attitude changes our satisfaction levels, thus our happiness or lack thereof. In 1997 Dr. Amy Wrzesniewski performed a study that placed workers into 3 categories. Workers either; 1) consider their profession as just a job, something with financial rewards (little interest/pleasure), 2) consider their job as career, they seek advancement, social status, prestige, and higher status, (interested in growth), and lastly 3) view their job as a calling — they’d do their work for free (higher purpose meaning more satisfaction).
Howard gives his anectodical experience from a job he had canning. One employee totally hated the job and that attitude was contagious making his time on the floor go by very slow. Then the next day another individual was working with him, someone who took tremendous enthusiasm in his job. He even extended that enthusiasm into a calling by saying things like “ this juice will be served to the president,” or “this juice is for a thirsty child after a hard day of playing”. The mindset shift from thinking of the job as a means for money too considering the job as a calling made all the difference.
Once again shifting our mindset to think critically is a way to convert menial jobs into something with more purpose, a calling. After asked ho we can achieve this conversion the Dalai Lama answered by suggested that those who need to work to make a living should consider themselves members of society, a good citizen, indirectly making a positive contribution to the entire society. What is other alternative, drugs, gangs, destructive actions?
That opened up my mind, even when I do tasks for my work that I don’t necessarily enjoy. Sure discipline right through, stay stoic. That helps, and I get shit done but what if I shift my attitude and consider these truths? Our attitude has the ability to affect our immediate surroundings as well. So, remember if you are thinking one-way chances are you are influencing others to think similarly.
Take Away:
Using a job as a means for survival is okay. You can still practice internal development to become happy by focusing on areas of your life outside of the workplace. Ultimately, consider making your job into a calling by doing what you love or realizing it is productive for the greater good of society.
Self-Understanding
Some of the research has suggested that self-awareness and self-understanding are imperative components necessary for achieving happiness at work. The Dalai Lama said that in Buddhist psychology says that a sense of self-grounded in reality. How we see ourselves correlates with how we react to our surroundings. After careful analysis, we can see that there is a gap from how we conceive yourself to exist versus how we truly exist, I think he is alluding to the ego here. The gap between appearance and reality is the destructive “I”.
Howard asked how do you achieve this sense of self-discovery? The Dalai Lama suggests that we voluntarily take tests on self-knowledge, self-awareness on a deeper level — to receive an undistorted view of oneself an accurate appraisal of one’s abilities. Once again Martin Seligman correlates positive emotions with understanding ones’ “Signature Strengths” which are unique virtuous or traits. There are six main categories: wisdom, courage, humanity, justice, temperance, and transcendence. Seligman suggests you find work that compliments these strengths and if you cannot do that then craft your work to express these strengths when applicable and possible.
This concept actually ties in with Dalio’s book on the section of hyperrealism and open-mindedness. Explore your strengths but objectively find your weaknesses. Create an accurate appraisal of yourself, one that is not exaggerated. Be open-minded to real criticism and feedback. Barry Goldman Ph.D. conducted a study at UoA that concluded that individuals who had accurate self-assessments and knowledge were more satisfied in the workplace and in life in general.
Arrogance vs Confidence:
This brings us to arrogance and confidence. The line between the two is blurred and hardly distinguished, that is until I read the Dalai Lamas perspective. Discovering where you ly on the spectrum is determined by retrospect reflection, I can guess that you lean towards arrogance more than you’d like to believe. An Inflated self-image is dangerous, this conceives arrogance as your self-knowledge your personal identity does not have self-awareness in a grounded reality backed by skills and achievements. Rather your exaggerated your abilities create a false sense of existence.
Take Away:
Discern your true self-awareness. Do not conflate that with an inflated self-assessment. Humble yourself and be confident rather than arrogant.
Work & Identity
Losing a job is probably one of the most devastating experiences as asserted by Ronald Inglehart who surveyed thousands of individuals in the late 1900s. Although this is radically impactful for overall life satisfaction this is more of a “western” problem. However, the problem is increasingly becoming more problematic as the 9–5 work style started spreading throughout the world. Emotions like fear and anxiety can be induced because there is little control over the decision of losing a job. We do, however, have control over our mind — our attitude and outlook. Our attitude can be affected and changed when we become unemployed. The loss of a job has many factors. This is important to remember unless you are at fault (i.e. lazy, not doing your job) you should not eternalize the situation. Even if you were fired for being lazy or incapable use this pain as a reflective moment to realize self-awareness once again. Reassess and correct your current plan of action.
One may see this situation of misfortune as fear or anxiety while others may view it as an opportunity for improvement and challenge. That is a proactive way to reduce mental anxiety. He brings up the concept of Karma. It has little effect in changing the physical situation it can change your attitude and perspective. Karma: is a root of the Sanskrit word action. The action of the pasts led you to your present and action of the now can change your future.
Howard ends this section by mentioning his experience as a high-level executive. If you are using the job as a career (not terrible) the likelihood of you associating the work with your identity increases with every promotion. Then he did some mental exercises that challenged himself by asking what he would do if he lost his job that day. Over time the anxiety and fear dropped as he realized that he could easily sustain himself (survival) and stripped away his ego by assessing his abilities and weaknesses honestly and objectively (career). As a result, most of his negative valence emotions dissipated almost immediately. He was able to take more bold moves as he didn’t fear to lose his job, which paid off immensely.
Take Away:
Similar to placing happiness in materialistic items, placing happiness in a volatile instrument like a career is ultimately detrimental for the mental state and happiness factor. Use situations of misfortune as opportunities for growth and development and realize that you will be fine fired or without the promotion.
Right Livelihood
“If you can serve others, if not try to refrain from harming them”
This is a phrase stated by the Dalai Lama regarding work and careers. Additional factors that one should consider before choosing a job besides aligning the job with their self-understanding such as salary and personal strengths, to ensure long-term happiness you should consider something else. Ask yourself, “Does my job create benefit or harm for others”. The way you go about making a living is much more important than the amount you make. Choosing something you love, a calling, is a great way to create eternal happiness however asking yourself those questions may expose things you were simply unaware of.
Happiness at Work
He wraps up the book with the chapter titled, “Happiness at Work” (so clever hehe). They discuss the definition of productive activity. The word by definition is neutral, possessing both a positive and negative valence. The Dalai Lama extends this definition by giving his perspective for productive work that cultivates happiness. Productive work, as defined by his holiness is simply a positive goal in mind with continual efforts towards that goal. The goal should incorporate the benefit of the greater good as well. Similar to reading and learning without action the action itself is productive but it does not lead to happiness (usually). It is solely a waste of time, as suggested by the Dalai Lama. A productive activity should be purposeful and constructive and not harmful to the general society.
A study from the “Quality of the American Life” funded by the Russel Sage foundation suggested that work contributed between 20% — 25% of our overall life satisfaction. So it is safe to assume that we are attempting to create as much satisfaction at work so that we can have a truly happy life. Work will undoubtedly consume a major portion of our day-to-day life, so it is important to choose a career that you will enjoy or at least learn how to cope with he career by shifting your mindset and attitude
Howard asked the Dalai Lama multiple times throughout the book what he did for work. To Howard’s frustration, the Dalai Lama consistently responded with, “I do nothing”. It was not until the last session with His Holiness did Howard finally realize what he meant. The Dalai Lama actively avoids self-appraisal, mainly he has a lack of self- — self-absorption. Additionally, the Dalai Lama integrated his work life with his personal life, fully infusing the two domains. Because he did not separate the particular functions of his home, work, or spiritual life into isolated compartments the interconnected nature of the separate elements of his life fused as one conglomerate. Therefore, he does nothing. He carries himself with the same level of charisma regardless of the setting. There is no “off duty” setting.
The more we can reduce the gap between who we are and what we do the more effortless our work will become.
Conclusion
I decided to change my initial opinion. Although I admit that I was anticipating more “value” I realize that the deeper lessons and principles extrapolated in this book proved to be invaluable in themselves. I definitely want to challenge myself to first become aware of moments of negative emotions more effectively then try to log them and practice continual “spiritual” development — inward mental development.
The books ends with the Dalai Lama giving a quick meditation lesson. The purpose is to build mental discipline. The neurological studies have suggested that studying (praying) is inducing the state of awareness and reflection. This type of internal development and exercise is needed to build a heart of compassion and tolerance. Just like his previous book, the first in this volume, happiness all starts in the mind, our attitude and outlook on the world.
