Hoi Kwan

Positive Psychology 4730-01

November 16, 2017

The Happiness Advantage Summary 6

This part of the book focuses on the 20-Second Rule. It starts off with a main idea in which common
sense isnt action. William James, an American philosopher and psychologist believes that the exercise
of creating good habits are daily strokes of effort. The reason why many of us have trouble
maintaining change is because many of us always try to rely on willpower. The issue is that the more we
try to use our willpower, the more worn-out that it becomes. Theres always this invisible pull that is
directed towards the path with the least resistance, which usually dictates our life more than most of us
realize and it creates a barrier to change and positive growth. Studies have shown that activities are
enjoyable and engaging for only 30 minutes. After that, they start sapping energy and creating what
psychologists refer to as psychic entropy, which is a listless and apathetic feeling. In physics,
activation energy is the initial spark to start ta reaction. The same, both mental and physical, is required
for people to overcome the inertia and catalyze a positive habit. The sheer number and volume of
distractions doesnt get us in trouble, but its the accessibility to them that does so. In order to enhance
our ability to jump-start positive change, we should lower the activation energy for the habits we want
to adopt, and raise it for those that we want to avoid. According to the 20-Second Rule, by adding 20
seconds to ones day, three hours is gained back. The key to lowering choice is setting and following a
set of rules. Psychologists refer to these rules as second-order decisions, because they are decisions
about when to make decisions. An example would be like deciding ahead of time, where and when
would one work out in the morning. These rules are helpful especially during the first few days of a
behavior-changing venture because it is during this period when its easier to stray off the path. As a
desired action becomes more habitual, one can become more flexible.