The Happiness Track by Emma Seppälä (Book Summary)


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When a companion or colleague asks you what you need, you may state “to be cheerful.” Well, don’t we all? 

However, notwithstanding our profound deep-rooted want for joy, a large portion of us invest our energy seeking after different things, for example, careers, money or love – despite the fact that these things are simply shades of what may fulfill us. 

Imagine a scenario whereas opposed to seeking after these subtle objectives, we concentrated on achieving happiness directly. 



These highlights investigate how your brain and body works and how you can utilize these realities to discover the rightful means to satisfaction. From imagining you’re a youngster to ensuring both your noses aren’t obstructed, you’ll learn commonsense approaches to carry on with a more glowy, more joyful life. 


1 – We concentrate a lot around the future, yet we can prepare ourselves to live in the “now”. 


What were you thinking before you began perusing these highlights? Maybe you were pondering over arrangements for the forthcoming end of the week or agonizing over a job deadline. 

Investing energy considering the future may make you feel as though you’re fruitful, however,  mostly the inverse is valid. 

Why? Concentrating on the future diminishes your consideration right now, making you bound to miss huge things that are occurring now. This absence of the “now” can cause issues with relationships at work and at home. Likewise, continually contemplating what’s to come can leave you less successful today and more awful, emotionally depleted. 

Remaining completely present right now will enable you to perform better at work and may even make enjoy your activities more. What’s more, disregard the conviction that performing multiple tasks is effective. It isn’t. Indeed, immersing yourself into numerous tasks simultaneously makes you complete each undertaking considerably less productively. 



One research, for example, checked individuals having discussions while driving. Researchers found that activeness in the area of the brain devoted to driving was decreased by 37 percent while the driver was talking! 

Other research demonstrates that individuals feel a lot more joyful when they are 100-percent occupied with an assignment, regardless of whether the undertaking is comparably mundane. 

So how can you live in the “now”, regardless of whether minor or major? There’s no alternate route. Being aware of the “now” is an expertise you have to make a habit of. 


The initial step is to get rid of pointless diversions. Work towards putting your workplace in order; additionally, nullify access to sites you like to browse on your laptop and switch your mobile devices to a silent mode while you work.

The following stage is to concentrate on assignments in short time increases. Setting a clock can be valuable. When you designate explicit, measured time amounts to finish assignments, you’ll wind up savoring each task more, and also, your feeling of accomplishment will soar. 

Indulging in meditation is another approach to remain in the present time. By getting rid of all thoughts, you’ll become more tuned in and increasingly mindful of your general surroundings. 

Notwithstanding boosting profitability and satisfaction, meditation can have other amazing outcomes. A few people who meditate say they experience a world that is apparently clearer, with more brilliant hues and more diverse tastes! 


2 – A significant number of us live in a world driven by incessant stress, which is said to enable us to flourish. However, it doesn’t! 


Numerous individuals think stress is a vital fuel to stir up certain behaviors, for example, aspiration or individual accomplishment. How about we analyze this presumption to check whether it’s valid. 

There are two sorts of stress: the great, transient kind and the terrible, long haul kind. 

Transient stress sends adrenaline coursing through the body and regularly motivates better mental and physical execution. Consider the invigoration an athlete may feel when individuals cheer, inspiring him to perform at his optimum. Practicing and playing in an “actual” game are distinctive especially because of this. 

An excess of stress, in any case, can hurt the body and in the end transform into ceaseless stress, which can result in sickness – and even give rise to stress in individuals around you. 

Emotions, both great and awful, are infectious. They are transmitted through pheromones, or synthetic compounds, that the body discharges when we sweat. So when an associate is on edge or apprehensive, that individual’s stress ultimately brings every other person down! 

Do not fear, however. Long haul pressure can be controlled through the body’s characteristic versatility. Think about an antelope that returns to grazing only minutes after barely eluding a predator. We also are talented with the capacity to quiet ourselves – without it, we’d scarcely be prepared to address life’s difficulties. 

You’ve surely seen how a little kid can switch again from tears to laughter. This is an ideal case of the flexibility of the human soul. 



Be that as it may, numerous individuals today have debilitated resilience in distressing circumstances. Think about how advertisers use stress to catch a purchaser’s eye, promising magnificence or an alluring partner in the event that you purchase an item. This plot stresses you by advising you that you may not have these things throughout your life.

The day by day deluge of messages, social media updates and news further adds to today’s human’s high degree of stress. 

The most ideal approach to diminish stress is through the body, by figuring out how to inhale appropriately. 

Have you at any point been advised to “feel at ease” when you’re worried? It most likely didn’t feel quite helpful. Washing up or taking a stroll, then again, regularly quiets frayed nerves. 

So what do these activities reveal to us concerning the form of stress? 


Basically we’ve been deluded in how to manage stress. Two normal methodologies are either talking ourselves out of distressing, disquieting circumstances or bottling our feelings and assuming everything is in order. Is it unexpected that not a single one of other “tricks” truly works? 

Significantly, studies demonstrate that endeavoring to control or stifle an idea or feeling when you are stressed just makes the issue apparently bigger in your mind. Concealment can bring down confidence, escalate negative feelings and decline memory over the long haul. 

Analysts at Stanford University found that individuals who routinely stifle negative feelings, for example, by and large experience more negative feelings by and large than positive feelings. 

So how would we deal with stress in a sound manner? We currently recognize that the most ideal approach to calm down is really from the outside-in – as it were, through the body. 

Consider the manner in which you inhale when you’re on edge – you likely take shallow breaths. When you’re at ease, be that as it may, you inhale profoundly and regularly. Research backs this practice: by changing your breathing, you can change your emotions. 


The author effectively utilized breathing methods in her work with war veterans experiencing post-traumatic stress disorder (PTSD). Profound breathing standardizes levels of the stress hormone cortisol, which improves emotional strength. 

You can rehearse profound breathing activities too. As much as do these activities make you more settled they additionally improve your vitality! 

It might appear to be illogical that being more settled can stimulate you, yet it’s valid! How about we investigate how you can improve your breathing tendencies. 


3 – Breathing techniques and slower-paced exercises can help develop strength against stress


The British wartime motto, “Keep Calm and Carry On,” has turned into a prominent statement on T-shirts, coffee cups and other things lately. In any case, how can one try to avoid panicking in actuality? 

This is the place basic breathing activities become an integral factor. Doing so routinely causes you basically revamp your sensory system. 

Start by shutting your eyes and taking moderate, profound breaths for a couple of minutes daily. Give close consideration to your breath, seeing whether it is profound or shallow. Try to practice profound, cognizant breathing particularly on the off chance that you are furious or stressed. 

Breathing in such a way may make you feel self-aware from the outset, however, soon your training will turn into a instinctive reflex that will help calm your nerves! 



Another successful method is called alternate nostril breathing. 

You may be amazed at the knowledge that just one of your nostrils really “does” the breathing every day. To explore different avenues regarding substitute nostril breathing, have a go at obstructing the air current of one nostril, pushing down on it with your hand. After a while interchange, blocking the path of the other nostril. 

This activity will improve the airflow through the less active nostril. By working on your less dominant nostril, you’ll facilitate more airflow through your nose. More air implies simpler, quieter breathing – and thus, a more settled you. 


Try working on alternate nostril breathing for a couple of minutes daily and check whether you feel differently! 

Obviously, there are various other activities you can do to settle yourself: slow-paced exercises, for example, long strolls are useful. Truth be told, any movement that keeps you at a slower pace, for example, reflection, yoga or kendo, is suitable for your health. Long strolls in nature have been known to decrease nervousness, help the state of mind and even improve memory. 

Furthermore, on the off chance that you at any point required a reason to hug somebody you adore, here is a good one! Research has demonstrated that physical contact with a friend or family member decreases stress, as well. 


4 – Burnout happens when we stress excessively, overworking our brains and our nerves. 


Have you at any point felt “worn out” from an undertaking? In the working environment, this has turned into a common occurrence, and it is developing. What precisely leads to burnout? 

There are three principal ways by which you can deplete your brain.

The first is encountering extraordinary emotional ups or downs. Such occasions can deplete you both rationally and physically. 

The second is attempting to practice self-restraint constantly. Doing so tires your psyche, making you more averse to settle on good choices later on. Opposing the enticement of a morning meal doughnut in the morning, for instance, can reduce your capacity to take a pack of potato chips for supper. 

Lastly, on the off chance that you always stress (or stress over forthcoming occasions that you feel will make you increasingly stressed), you can encounter steady, frequently devastating, weariness. 

The answer to drawing rein on the loss of energy is to discover something positive in every single circumstance. 

Doing things that make you feel great is essentially beneficial. One research found that when individuals viewed an amusing video or got an unexpected present, they demonstrated no weariness and showed more versatility in keeping their self-restraint. 



Indeed, even an exhausting assignment can be relished on the off chance that you center around why the undertaking is beneficial – perhaps this task is helping you save up for a get-away or is helping you learn a new skill. 

Remaining positive and settled will likewise enable you to perform better in distressing circumstances. 

One of the author’s patients was a soldier wounded in a firefight. By utilizing calming techniques, the soldier said he was able to issue orders and complete commands while being wounded that he generally couldn’t have if he was overexcited or anxious. 


5 – Get familiar with these three simple stages leading to better creativity by figuring out how to set aside periods of inactivity. 


How do you feel when you’re doing literally nothing? Do you feel terrible, or blameworthy? However, inactivity may be the only medication your body and soul needs. 

In opposition to the prevalent view that you must be engaged to think of inventive thoughts, not concentrating may be what you have to do. 

In meetings, experts over various fields have said that inventiveness is profoundly prized. To be imaginative, be that as it may, you need to allow your mind a lot of freedom – at exactly that point would you be able to think of novel ideas. 

One research found that members performed better on a cumbersome assignment after they ventured away from their regular tasks and invested energy wandering off into fantasies. In the event that you’ve at any point had a “eureka” moment while in the shower, be sure that this is worth considering!

Yet, numerous individuals are so used to being overstimulated that it’s an awkward inclination to let the mind simply wander. 

Research undertaken at the University of Washington demonstrated one extraordinary variant of this powerlessness to simply be. Members could sit and laze around or pass electric jolts through themselves. Numerous members – even the individuals who said they’d pay to never encounter an electric shock again – still decided to agitate themselves, to do “something” rather than nothing. 



So how would you battle an antipathy for inaction? Stimulate your innovative inaction with three simple steps. 

In the first place, in the middle of assignments that require your complete consideration, perform thoughtless undertakings that just require fractional consideration, similar to data entry. Be that as it may, don’t mistake mindless for recreational undertakings, for example, surfing Facebook or Twitter channels, as these assignments really require your complete consideration. 

Second, set aside a period for play. It could include bouncing around on a trampoline or playing hide an seek with your kids, exercises that aren’t purpose-driven enable your mind to switch gears and in doing so, work to extend your reasoning boundaries. 


Lastly, allow for periods of quiet. Rather than filling all your time watching, tuning in or perusing, discover a space wherein your brain is permitted to be thoroughly burdenless – for example, through meditation. 

You’ll be increasingly imaginative and effective by and large on if you invest more energy sitting idle. Exercises unconnected with your work are every now and again the ones that can have the best positive impact on it. 


6 – The time has come to overcome the negativity bias. Less self-appraisal, more self-sympathy, and self-esteem. 


When a companion attempts something new and comes up short, what do you do? Most probably you decide not to condemn her or advise her to surrender. However, this is actually what a considerable lot of us do to ourselves. 

Being your own most notable critic can be great in little doses, however, being too self-critical is unfavorable. 

As opposed to boosting inspiration, consistent self-appraisal can result in depression. Pummeling yourself makes you concentrate excessively around your negative traits rather than on your positive ones. 

Why are we so difficult on ourselves? Researchers state that being tough may have been a survival apparatus for early humans. Concentrating on the negative most likely helped our predecessors stay away from risks in the wild.

Today, in any case, this negativity predisposition isn’t useful, as most mistakes don’t necessarily mean you will become food for a predator. Intemperate self-appraisal rather is devastating, making you terrified of failure, which thusly can prompt less desirable execution by and large – which turns into an inevitable outcome. 

Research done with students found that dread of disappointment was sufficient to cause a star athlete to come up short at important moments notwithstanding long periods of thorough preparing. 



The response to every one of these issues is to have more sympathy for yourself. 

Self-esteem and understanding will give you a more beneficial, increasingly balanced perspective on your abilities and your general surroundings. On the off chance that you become less fault-finding with respect to your own activities, you’ll be influenced less by inner and outer appraisals, and thus, become more resistant to day-to-day stress. 


Self-sympathy will likewise make you bound to engage in difficult tasks you figure you may come up short at – which is vital for progress. 

When you better comprehend your missteps and disappointments, you’ll get back up more easily, rather than allowing your inner voice to hold you down. 


7 – Offering thanks cause you to center around what you have rather than what you might suspect you need. 


For some, Thanksgiving is a day of appreciation and feasting on customary dishes. Roasted turkey and pumpkin pie aren’t terrible with some moderation, obviously. Be that as it may, appreciation is a meal we ought to consistently eat a greater amount of. 

Research demonstrates that just around half of the people in the United States routinely show appreciation to each other. As the advantages of demonstrating appreciation are so overpowering, it’s astonishing we don’t express thanks quite frequently. Truth be told, offering thanks is potentially the best demonstration of self-empathy there is. 

Appreciation causes us center around what we have rather than what we need, and in this manner makes us as individuals not so much materialistic but rather more positive-thinking. Indicating appreciation normally can even enable you to rest better, basically on the grounds that as you float off, your positive contemplations will make you feel more serene. 

Other basic steps involved in becoming more affectionate to yourself incorporate rehashing supportive expressions. Be your own cheerleader, and remember that slip-ups are aspects of life. 

Without a doubt, “to err is human” – so recall that everyone has encountered failure at a point. On the off chance that you recognize this reality, it will enable you to accept your disappointments as a learning experience.



You could even explore by composing a letter to yourself, yet write as if you were talking about companion. Making this distinction between your emotions and thoughts may enable you to see life from a different angle. 

You may also attempt recording a day by day rundown of accomplishments or things for which you are appreciative. 

Penning something down is a straightforward activity that can have positive, long haul health impacts. Ongoing investigations have demonstrated what scholars have constantly known – that you can manage feelings by writing about them. 


8 – Receive the numerous benefits that originate from being benevolent to others as opposed to concentrating on yourself. 


Growing up, you may have been informed that you have to pay special attention to yourself before any other individual. To what extent is this advice truthful? 

Concentrating a lot on yourself can have negative impacts. It makes you have more bad judgments of individuals, by and large, less preferred by others and can even devastate you. 

Working towards the position of “number one” can likewise make you selfish, a typical characteristic of narcissists. Such individuals are blinded by their self-pride, causing them to overstate their own capacities. While narcissists may feel unrivaled, when they fail, as everybody must, it normally devastates them worse than it would the individuals who are modest. 

The conduct of egotistical individuals frequently makes them loathed by people. Narcissists are also less inclined to form beneficial individual bonds, which can result in health problems, for example, depression. 

The counteraction to acting naturally consumed is to search externally with an empathetic, open heart. Compassion means being responsive to people around you and recognizing the pain of others. Being empathetic is, actually, instinctive to humans. 



This may come as something unexpected given the “dog-eat-dog” world we live in. Yet, German researchers found that chimpanzees and small kids, without information about learned social practices, will make a special effort to help a friend in need. 

Strangely, being empathetic can likewise be beneficial to a business. A 2011 report from Michigan University that concentrated on empathy in the working environment found that demonstrating sympathy improved company execution levels and net revenues and improved worker satisfaction.

Inquisitively, those same workers were more joyful as well as also wholesome. The same report discovered that caring people, by and large, lived longer and were more resistant to stress. 

A large number of us are instructed to pay special attention to ourselves, yet the evidence of the pudding is in the eating; being more affectionate improves business achievement, relationship bonds, total wellbeing, and personal joy. 


The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success by Emma Seppälä Book Review 


The way to happiness is being present right now, getting rid of stress and allowing your imaginative energies stream openly. Self-care is significant, yet so is demonstrating empathy for other people. Just by being benevolent to ourselves and each other would we be able to flourish both as people and as a community. 


Show you care with words. 

At the point when a companion seems, by all accounts, to be bothered, verbally correspond that you see she may be in pain. Doing so indicates you care about her sentiments and allows her to correct you if it happens that you’ve misread her feelings. Speaking with and thinking about one another sympathetically in the midst of difficult situations lessens stress for everybody included.


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Savaş Ateş

I'm a software engineer. I like reading books and writing summaries. I like to play soccer too :) Good Reads Profile: https://www.goodreads.com/user/show/106467014-sava-ate

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