Professional Documents
Culture Documents
Solve For Happy2
Solve For Happy2
FOR HAPPY
MEMORIZATION BOOKLET
Mo Gawdat
WHY YOU NEED TO FILL OUT THIS BOOKLET!
Watch the video online or on your USB Flash 3. No matter how stressful your current life,
Drive. there are easy-to-follow, guaranteed ways of
becoming happier. So why not take advantage
Pause the video as needed to fill out the of them?
booklet.
NOTE
Look at a child playing in an orphanage or on the Solve For Happy, then, isn’t trying to get you
banks or a polluted river under the bombs of a civil anywhere—it’s trying to get you back to where
war. If a baby is not in need of food, water, you came from.
warmth, or a cleaning—is it not curious, in love
with its new world, and…happy? Stress causes overeating, high blood pressure, cardi-
ac arrest, and most importantly—interferes with our
There are countless “meanings of life” which could ability to perform optimally when at work. If you’re
be pondered over and debated upon until the ends ruminating about some small incident that happened
of time, and most likely will be, but one universal yesterday or fearful of a conversation that hasn’t
truth is surely this—it is our desire to be happy. even happened yet—you’re not focused on what you
need to be focused on—which is your next task at
Success? Wealth? Community? Comfort? Travel? Lei- hand.
sure? Play? Are these all not synonymous with happi-
ness? They are means to an end. But what if we skip
the in-between and solve directly for happy?
4
APPLICATION TO LIFE
QUESTION QUESTION
Imagine yourself free of any worry, care, problem, or What has been your experience with children? Are
pain. How do you feel? they naturally excitable, curious, and happy? Why do
you think that is?
Worried Before we allow ourselves to be consumed by the frus-
Angry trations and comparisons of modern society, it’s true that
we just get along with seemingly everything. This must
Self-conscious be due to our lack of something more universal at play.
We’ve forgotten something along the way…
Happy
5
BIG IDEA #2 SECRET PRODUCTIVITY
Studies have shown that workers are 12% more pro- “If you take exactly the same steps,
ductive when they are happy. That’s 12% more work.
12% higher sales. 12% healthier. you will always reach exactly the
Whether it’s for your own career or business ad- same outcome regardless of your
vancement, or for that of your employees—ignoring expectations, frustrations, pres-
happiness as an important metric is costly.
sures, or joy. The quality of your
You must, therefore, take decisive action in order
to improve the overall well-being and happiness of
actions should not vary, and nei-
yourself and those around you. ther should your persistence in
It’ll pay off not only in a more enjoyable life, but also the face of challenges.” - M. G.
on the stat sheet.
Either way—the best way of dealing with these
stressors is to first acknowledge that they are hap-
pening. Without a firm understanding of what is
actually the problem, it is impossible to activate a
reasonable solution.
6
APPLICATION TO LIFE
QUESTION QUESTION
Imagine yourself angry, frustrated, and upset about Now for your own business—would you rather have
something that happened at home. Then you arrive your employees helplessly ruminating over their de-
at work and you take something personally that a pressions, unable to get out of their own funks? Or
coworker said about you, rather than viewing it as would you rather cultivate an environment of posi-
a productive critique. How do you think you’ll per- tive creativity, one where each employee feels com-
form that day? fortable and excited at work. Why?
Not well. My mind will be on what happened rather than Well I think the answer is fairly obvious. The trick
what needs to be done… though—is to make sure that this actually happens. I
can only control my own emotions, but if I’m the boss, it
is my duty to cultivate the happiest environment I can for
my team…
7
BIG IDEA #3 MAKE IT PERSONAL
“You’ll never please everyone. Find those who like the real you and invite
them closer. All others don’t matter to you.” - M. G.
8
APPLICATION TO LIFE
ACTIVITY ACTIVITY
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6.
7.
8.
9.
10.
9
BIG IDEA #4 WHAT IS HAPPINESS?
Mo became a very successful day trader at a rather Mo describes it in his happiness equation:
young age, allowing him to buy almost anything his
heart could desire. In one particularly interesting Happiness is when your expectations for what life
point, be bought a classic Bentley (online!). He’d al- should be matches or exceeds how it actually is.
ways enjoyed cars, though once it arrived—he felt
as though nothing had changed. There was still an And on the contrary—unhappiness is when
emptiness within him. reality falls short of what your expectations for
life are or should be.
Moral?
Think of it this way—if everything is generally easy
Studies show that in the United States happiness in your life, a rude taxi-driver may take you into a
only increases until someone makes $70,000/year. tailspin, because your expectation is that the taxi-
After that, the marginal gains are hard to come by. ride will be easy and pleasant. Though if you’re
Therefore, no matter how “successful” you end up starving in a desert and a rude taxi driver picks you
being, you’re going to have to face the same chal- up—I bet you’re pretty happy right? This is because
lenges as everyone else. your expectations was not for the taxi ride to be
pleasant, your expectation was that you were going
So if not traditional success to die alone in the desert! See how this perspective
changes the same event?
—what is happiness?
“And yet—and I expect I’m not the first
person you’ve heard tell this tale—the
“mo’ money” I made, the more
miserable I became. Which led me to
simply work harder and buy more toys
on the misguided assumption that, sooner
or later, all this effort was going to pay off
and I’d find the pot of gold—happiness—
thought to lie at the end of the high-
achievement rainbow. I’d become a
hamster on what psychologists call the
“hedonic treadmill.” The more you get,
the more you want. The more you
strive, the more reasons you discover
for striving.” - M. G.
10
APPLICATION TO LIFE
QUESTION QUESTION
If you expected to get an A on a test and you get a B, What is a situation in your life where you objectively
are you happy or sad? Why? “succeeded” though you were still unhappy because
your level of success did not match or exceed your
Sad. Because… expectations?
I remember one year my company did $250,000 in
sales, though our target was $400,000, so even though I
had far exceeded the previous year’s numbers…
11
BIG IDEA #5 THOUGHTS VS. REALITY
THOUGHTS PERMEATE
“We wear different masks and hide our reality from every-
one, including ourselves. Our assumed identities becomes
our whole lives, and we start to believe them—even more
than others do.” - M. G.
12
APPLICATION TO LIFE
ACTIVITY ACTIVITY
Let’s imagine this thought experiment: Now let’s imagine an incredible event in your life—
one that you look back upon with pride and impor-
Think of a terrible event in your past. Really dive into tance. How does that make you feel? Write it down.
it for about a minute. How does that make you feel?
Write it down.
13
BIG IDEA #6 SUFFERING VS. PAIN
Pain is a pin prick, a scrape of the knee, a sudden Mo explains it this way: imagine you need a
death of a family member, a bad breakup. No matter root canal and the dentist offers either (a) the
how severe it seem—it happens, it occurs, and then standard procedure with a few days of recovery or
it stops. (b) a root canal with additional bonus days of
extensive excruciating pain.
It’s actually quite useful. It triggers necessary biolog-
ical responses in order to help your body fight in- Why would you choose (b)? This is what suffering is.
truders, heal wounds, and deal with stressors. It’s useless and avoidable.
14
APPLICATION TO LIFE
QUESTION QUESTION
What’s a past event in your life that you haven’t let Does ruminating on this past pain have any benefit
go? That has caused you continuous suffering? on your life? If you could—would you choose to not
suffer in this way?
When I was young my sister died in a car crash. I was
supposed to pick her up from school that day but I Of course I would, but so often I feel like I just can’t help
didn’t—so instead of safely riding with me… it.
15
BIG IDEA #7 STATES OF THOUGHT
“Once the thought goes, the suffering disappears! When a rude per-
son offends you, he can’t really make you unhappy, unless you turn
the event into a thought, then allow it to linger in your brain, and
then allow it to distress you. It’s the thought, not the actual event,
that’s making you unhappy.” - M. G.
16
APPLICATION TO LIFE
QUESTION QUESTION
17
APPLICATION TO LIFE
QUESTION QUESTION
18
BIG IDEA #8 THE SIX GRAND ILLUSIONS
19
APPLICATION TO LIFE
What’s something that, when you think about it, al- When you are angry or unhappy because reality
ways makes you happy? is not matching up with one of your perceptions,
beliefs, or modes of existing in the world—remind
My daughter. yourself that your beliefs are not who you are. They
change.
QUESTION
QUESTION
What’s a belief that you once held dear that you now
completely disbelieve?
When does time seem to stand still for you? When
I used to be against gay-marriage until my nephew came
does it go by quickly? Is there a difference in the ac-
out…
tual time that passes?
When I’m playing a sport time seems to fly by,
though when I’m in a particularly boring meeting at
work…
20
APPLICATION TO LIFE
The next time you’re ruminating about something What’s your worst fear? What’s the worst that could
from the past, remind yourself that neither the past happen if you face it? How likely is this to happen?
nor the event exists any longer. It only exists if you Could you recover from the worst-case scenario?
allow it to exist in the present moment. What will happen if you do nothing? What is the
best-case scenario?
QUESTION I’m afraid of spiders. The spider could bite me. Unlike-
ly, especially if it’s small. Unless it’s a deadly spider, yes.
Imagine you’ve got all your “ducks in a row” as they And even if it was—I could call poison control. So yes,
say.Your financial plan is set, your business is running I could recover. If I do nothing—I’ll forever be
on auto-pilot, and your family is happy and healthy. worried about spiders. Best-case scenario is I get over
Does this mean the market will not crash? That your my fears and move forward. This would certainly help
biggest customer will pull out? That a loved one will me during camping trips…
not suddenly get sick? What are you actually in con-
trol of?
The only thing I can really control is how I react to events.
21
BIG IDEA #9 THE SEVEN BLIND SPOTS
Memories
“It begins when you believe that Memories are just a record of what we “think hap-
you are the center of the pened” but are often not the whole truth. This can
be troubling when deciding upon false pretenses.
universe,
that good things happen because Labels
you’ve earned them and bad things We quickly label events or people when the reality
happen just to annoy you. And is much more complex and nuanced.
Exaggeration
We exaggerate nearly everything to fit our precon-
ceived notions of reality. Though this can lead to
false optimism and a separation between expecta-
tion and reality (unhappiness).
22
APPLICATION TO LIFE
OF THE FOLLOWING
23
BIG IDEA #10 THE FIVE ULTIMATE TRUTHS
To reach the penultimate State of constant Joy All of life is here and now.
—there is still one step farther to go.
The end of the line is in understanding the five ul- Change is constant.
timate truths, and embedding them in our Do not resist it, be grateful for your ability
deepest selves. to experience it.
Death is real.
So enjoy yourself while you’re here.
24
APPLICATION TO LIFE
QUESTION EXERCISE
Which of the Five Ultimate Truths speak to you What can you do every day to remind yourself of
most powerfully? Why? the larger picture? To dive deeper into your true-self,
your true purpose, and awareness?
Death is real. Seems morbid but reminding myself of
this truth really gives me the proper perspective that I I remember from a previous MentorBox, the idea of hav-
need in order to calm myself down, to fight against the ing a growth mindset. This really fundamentally changed
urge to sway with life’s everyday punches. the way I view the world. This idea that “change is con-
stant” is, I think, the same idea, but written in a different
phrasing. For me—accepting that I can only affect my
actions. It may feel like less power, but in fact, I feel much
more powerful after this realization. I can choose every-
thing—even happiness.
25
MY OWN NOTES
26
MY OWN NOTES
27
MY OWN NOTES
28