1. Subjective Well-Being (2) Cicilia Evi GradDiplSc., M. Psi

2. Leisure How we spend our spare time, what we do to relax, the activities we engage in to have fun and how we exercise our passions and interests Adventurous? Traditional activities? Quiet activities?

3. Leisure & Life Satisfaction Time Warner/CNN poll (1992)  70% people would like to slow down and live a more relaxed life with their families “Life outside work”  strong predictor of WB At least one leisure activity is associated with changes in mood – ↓ damaging effects of Alzheimer’s disease – Aerobic = ↓ symptoms of depression and anxiety

4. But, the association is not direct/automatic Important to choose activities that are personally meaningful  connected at emotional level When activities turn into leisure (Argyle, 1987): – Fulfilled needs for autonomy – Allowed the enjoyment of family life – Provided for relaxation – Offered escape from routine

5. “Be in the Zone” Mihaly Csikszentmihalyi Flow  the holistic sensation when we act with total involvement Reading for pleasure, sports, religious rituals, using computer, teaching, driving, being with family, solitary retreat, cramming for exams Microflow  leisurely involved in a relatively simple, almost automatic activity  doodling

6. Characteristics of Flow 1.The merging of action and awareness 2.Complete concentration on the task at hand 3.Lack of Worry about Losing Control that, Paradoxically, Results in a Sense of Control 4.A Loss of Self-Consciousness 5.Time no longer seems to pass in Ordinary ways 6.Autotelic Nature of the Experience 7.Flow accompanies a challenging activity that requires skill 8.The activity has clear goals and immediate feedback

7. Flow is innate and universal  only need to learn on how to express flow Four stages from microflow to very intense flow experiences: 1.Paying attention  physiological processes 2.Interested attention  stay and enjoy 3.Absorbed attention  won’t be distracted 4.Merging  self = activity

8. Flow and Subjective WB Flow  significant component of many pleasurable leisure activities – Even without recognition or money Flowlike experiences  related to leisure and satisfaction – Lack of internal conflict between competing goals Ability to stay absorbed and interested in our daily experience is one of the key ingredients of a happy and fulfilling life

9. Produce More Flow Not entirely controllable, but we can increase the likelihood in certain circumstances All that required is to find a way to challenge oneself, make the task more interesting and pay attention to what one is doing Two conditions: – High demands  force us to concentrate – Demands  move beyond a state of self- consciousness  task and self-evaluation are one!

10. Not directly associated with better performance  but being engaged with the activities Happiness and flow often go together, but NOT always – Someone is experiencing positive experiences with the flow of his/her work, but feel less happy at work, compare to other contexts

11. Peak Performance Gayle Privette (1981, 1983) Those moments when we perform at a level that is beyond our normal level of functioning  being more efficient, more creative, more productive, better than ordinary behavior  in intellectual, emotional or physical activities It is a superior behavior at a task  NOT a subjective experience doing the task (Flow)

12. Four Parameters 1.Clear focus on self, object, and relationship 2.Intense involvement in the experience 3.A strong intention to complete a task 4.A spontaneous expression of power

13. Understanding Peak Performance Two types: 1.In a crisis situation  spontaneous  in a fire 2.Train to master specific skills to induce a moment of peak performance Most often found in activities or situations that a person is deeply involved with, committed to, absorbed in, or emotionally connected with

14. Eight Conditions 1.Mentally relaxed, a sense of calm, high concentration and a sense that time has slowed down 2.Physical relaxation with loose and fluid movements 3.Self-confidence and optimism 4.Focus on the present and a sense that one’s body performs automatically 5.High energy level along with positive emotions 6.Extraordinary awareness of one’s own body 7.A sense of total control without effort to create/maintain that control 8.“In the cocoon”

15. Differences with flow  not just what it feels to be ‘in the zone’ but what it takes to perform better Once a certain skill level is achieved, then 40-90% of athletic success is due to psychological factors (Williams & Krane, 1993) Peak performance = – psychological factors of commitment + dedication + intellectual and emotional involvement (obsession)

16. Mindfulness Paying attention to one’s own on-going experience in a way that allows openness and flexibility  being fully present and aware during our daily activities, rather than the goals and hoped for accomplishments Mindlessness  found in habit, premature cognitive commitments to categories, and in focus on future goals rather than immediate processes

17. Savoring An awareness of pleasure along with a quite deliberate attempt to focus attention on the sensation and relish it Four basic types of savoring: 1.Basking – receiving praise and congratulations 2.Marveling – getting lost in the moment 3.Luxuriating – indulging in a sensation 4.Thanksgiving – expressing gratitude

18. Five basic ways to enhance savoring and promote the possibilities of savoring: 1.Absorption – allowing oneself to be immersed in the experience 2.Sharpening the senses – focusing on one sensation and blocking our others 3.Memory building – do something to remember the experience later on 4.Sharing with others 5.Self-congratulations

19. Summary Focus on an appreciation of our current experience  decreased self-focused attention and internal dialogue – Antiflow is associated frustration and boredom  increase in negative “inner chatter” Two alternate pathways  greater WB: – Self-enhancement process (peak performance) – Temporarily forgetting awareness of self and appreciating the moment (flow, mindfulness and savoring)