Tag: Psychology

Creativity and our environment

Priming and Creativity

Posted on by jabittan
Continuing with the idea of priming, Richard Wiseman in his book 59 Seconds researches the work of Jens Forster from the International University Bremen in Germany.  Forster asked people to participate in simple creativity exercises in environments that were specifically controlled and measured.  Forster began with an activity to mentally prime individuals by asking them to think about a certain stereotype, and measuring their creative ideas.  Following his mental priming experiment Forster executed a visual priming experiment. As Wiseman explains,

 

“Forster asked participants to take a standard creativity task (“think of as  many uses for a brick as possible”) while seated in front of one of two specially created art prints .  The two prints were each about three feet square, almost identical and consisted of twelve large crosses against a light green background.  In one picture all of the crosses were dark green, while in the other print eleven were dark green and one was yellow.  The researchers speculated that the unconscious mind would perceive this single yellow cross as breaking away from its more conservative and conventional green cousins and that this would encourage more radical and creative thinking.  The results were astounding.  Even though the participants didn’t consciously notice the picture, those seated in front of the “creative” picture produced significantly more uses for the brick.  A panel of experts judged their responses as far more creative.  The message is clear: if you want to fast track a group or and individual to think more creatively, use the power of visual priming.”

 

I find this experiment and idea to be really inspiring.  I have created my own simple art prints and placed them around my desk at work to help me generate more creative ideas throughout the day.  Prior to reading Wiseman’s book and beginning to listen to podcasts like Debbie Millman’s Design Matters, I never thought of myself as creative, but Forster’s experiments shows that everyone can be creative, especially if we prime ourselves for creativity both mentally and visually.
The Power of Our Environment - Priming Effects

The Power of Our Environment

Posted on by jabittan
While discussing the influence of small cues on our thought process, Richard Wiseman in his book 59 Seconds reflects on several studies that show how our environment can shape our thoughts and actions.  Wiseman explains the impact of small cues and the affect known as priming.  Priming involves triggers that lead to particular actions or thoughts becoming more prevalent or likely to occur.  A sneeze is a primer for someone to say bless you, the word hot is a primer for the word dog, and the Family Feud tv show is an experiment in priming with a cue or phrase priming responses from contestants.

 

Wiseman explains ways in which many situations in our lives can be impacted by primers, “Put people in front of a computer wallpaper showing dollar symbols, and they behave in a more selfish and unfriendly way, giving less money to charity and sitting farther away from others.  Give interviewers a cup of iced coffee, and unknowingly they rate interviewees as colder and less pleasant.  Add a faint smell of cleaning fluid to the air, and people tidy up more thoroughly.  Put a briefcase on a table during a meeting and people become more competitive.  The evidence points to a little counting for a lot.”

 

I find the idea of priming and our environment as very interesting since subtleties can have such a big impact on our actions.  I think most people can understand the situation where you are trying to cut back on sweets, yet in the office break room you see a pink box, and suddenly sugary foods are the only thing you can focus on.  These small cues seem to have a large impact on our behavior, and they seem to put decisions and actions beyond our control.
Changing our behavior is difficult, and the study by Wiseman shows that there are ways in which we can use priming for positive results. We can manipulate our environment to produce specific changes in our behavior, and help us act in ways we would like.  I am currently working through Dave Ramsey’s book on household money management and financial freedom, The Total Money Makeover, and one thing that Ramsey mentions is the myth that we only need a greater will power to change our actions and to achieve the goals we want.  What Ramsey explains, and what Wiseman’s research backs up, is that we are all motivated to make smart decisions (in this case financially) but we do not have systems in place to help us do so.  In the case of priming, we could say that our environment is set up to make it easy for us to go into debt and spend money, especially since our culture and environment lacks primers that lead us to save money and work on budgeting.

 

I think that it is worth the effort to study and practice simple priming methods that may help one create an environment that stimulates the desired lifestyle, actions, or thoughts that one is hoping to produce.  Understanding that small cues in our environment can have a big impact on our minds can help us feel better about ourselves when we have trouble reaching a goal, and can give us easy first steps to reach the goals we set out for.

Tips for Visualization

Posted on by jabittan
In his book 59 Seconds, Think a Little Change a Lot, Richard Wiseman debunks many myths about how to be effective, institute change in your life, and achieve your goals.  Wiseman is a professor of psychology at the University of Hertfordshire in the United Kingdom.  He studied the scientific literature searching for journal articles that outlined experiments related to the ideas in many self help books to see exactly which ideas and techniques had any true value.

 

Early on in his book Wiseman explains an often referred to study done at Harvard University.  In the study young men were asked if they had written down their goals for life, and then they were followed throughout their journey and their success levels were measured.  Incredibly the 3% of students who had clearly written out their goals had become more wealthy and successful than the other 97% combined.  This is a powerful story for visualization, goal setting, and writing out exactly what you want, but Wiseman explains that this study never happened.  He went searching for the research and the actual scientific journal article from the study, only to find out that it was all just a popular myth.

 

Wiseman then decided to look into what goal setting and visualization practices had been scientifically shown to produce results.  His findings for visualization are as follows:

 

“According to the researchers, visualizing the process of studying proved especially effective at reducing exam-related anxiety and helped students better plan and manage their workload.  Subsequent research has shown that the same effect occurs in several different areas, with, for example, tennis players and golfers benefiting far more from imagining themselves training than winning.”

 

The first study mentioned in Wiseman’s quote involved college students and their testing and studying strategies.  Psychologists Lien Pham and Shelly Taylor asked groups of students to either visualize themselves receiving a good grade on a test, or they asked them to visualize themselves studying so that they would get a good grade on the test.  This who visualized themselves acing the exam studied less and received worse grades than those who pictured themselves working hard and studying well.

 

Wiseman continues to explain that visualization has been shown to be even more powerful when we view ourselves from the third person perspective, as if we were someone else watching our actions.  Work by Lisa Libby at Ohio State University showed that individuals who viewed themselves going to the polls to vote were more likely to actually go vote if they pictured themselves from a third person perspective rather than from their own point of view.

 

The research seems to suggest that visualizing the process from a third person perspective as opposed to visualizing the outcome is more useful.  We will all hit hurdles and need a certain amount of grit to persevere, and Wiseman’s research shows us how to incorporate that “grit” mindset.  Visualization practices give us is the chance to imagine ourselves working hard to push past the obstacles and put in the effort necessary to reach our goals.  Focusing on just the outcome may drive motivation, but when the outcome seems to shift or be out of reach we can become more depressed than motivated, and we are more likely to abandon our path. Looking ahead and picturing the hurdles and seeing ourselves press through the hard work is the secret to visualization that gives us the grit needed for success.

An Eagerness to Connect

Posted on by jabittan
In his book 59 Seconds Richard Wiseman explains a very simple psychology experiment performed by Phillip Kunz and Michael Woolcott in 1970.  In an attempt to study reciprocity, the two psychologists sent christmas letters to randomly selected names and addresses from a local phone book.  Wiseman did not provide numbers, but he did say that a majority of the people who had been sent Christmas Cards responded to the letter they received from Kunz and Woolcott.  The study highlights that people have a desire to reciprocate the positive and considerate actions of other people. I read a little more from this study adding my own note to the section I just described.  To me, the entire experiment showed how eager people are to connect with others.

 

Sending someone a letter engages with them on their own terms.  We are sending them something that will meet them in their own comfortable home in a nonthreatening manner, and this makes it easy for people to respond and build a social bridge.  When we are willing to meet people on their own terms and engage with people in areas that are comfortable for them, we will get positive responses that build the social structure around us.

 

I think this would be an interesting experiment to perform in the United States today.  It was not clear from Wiseman’s writing whether Kunz and Woolcott performed their experiment in the United States or Wiseman’s home country of England, and I believe that the continental differences could have a large impact on the results.  I think the most interesting factor in a similar experiment today would be the social media, advertising, and identity theft impact on our social behaviors.  Receiving messages from strangers on Facebook can be a scary thing and having someone watch us through social media channels can be creepy to the point where you wonder if someone is following you to gain information that could be used to either harm you or market goods and services to you.

 

I am sure that in our very connected world, sending electronic correspondence, depending on the social media channel, would show very different reciprocity results than sending a holiday letter in the 1970’s.  Randomly messaging/mentioning a person on twitter is far more accepted and will get greater rates of response then messaging a stranger on Facebook.  Outside of the electronic world, sending a letter through the mail would still be an interesting experiment.  Our lives may be more complicated and busy than the lives of British citizens in the 1970’s, and we are less accustomed to receiving letters from people whether we know them or not. Having Americans take the time to sit down and read a letter from a stranger and then actually reply could be a rare occurrence in 2015 even though we are wired to reciprocate or at least by social.

Buying Happiness

Posted on by jabittan
In his book 59 Seconds Richard Wiseman examines people’s attempts to buy happiness. He takes a scientific approach to the question by studying academic experiments aimed at studying how money impacts happiness, and if purchases can really increase happiness.  Wiseman also considered how long different types of purchases will sustain your happiness in an attempt to find the best way to spend your extra money. An experiment by psychologists Leaf Van Boven and Thomas Gilovich served as the base for Wiseman’s research, and not surprisingly, Wiseman found that experiences made people happier for longer periods of time.  Van Boven and Gilovich asked people to rate the way an act of purchasing an item made them feel at that moment, and how they felt later on. Wiseman summarizes why purchasing experiences had a greater happiness factor than purchasing items,

 

“Our memory of experiences easily becomes distorted over time (you edit out the terrible trip on the airplane and just remember those blissful moments relaxing on the beach).  Our goods however tend to lose their appeal by becoming old, worn-out, and outdated.  Also, experiences promote one of the most effective happiness-inducing behaviors — Spending time with others.  Sociability might be part of the experience itself, or it might happen when you tell people about the occasion afterward.  In contrast, buying the latest or most expensive new product can sometimes isolate you from friends and family who may be jealous of the things that you have.”

 

Wiseman shows that the best way to be happy is to connect with others, and that those who emphasize material gains risk pushing others away.  He continues on in his book to explain the differences between highly materialistically driven individuals and those who are not as driven by material goals.  Those who view success as a community effort are more likely to want to spend time with those around them and also enjoy the successes of others as much as their own.  These people are more likely to spend their money on others or group experiences that bring people together instead of purchasing personal items. Wiseman and the research he studied suggested that this use of money will help connect people and build positive memories of the past. Buying fancy items however will lead to decreased happiness in the long run with the item purchased becoming worn out or out of style and serving as a constant reminder of the money that went toward the purchase.

An Exercise of Gratefullness

Posted on by jabittan
In my previous post I wrote about keeping a luck journal and the many ways in which a process for gratefulness can assist an individual with building happiness.  In his book, 59 Seconds, Richard Wiseman explains a very simple luck diary that is designed to provide different reflective ideas for each day of the week. Monday starts off by having the reader think about things they are thankful for, and Wiseman gives examples of the kinds of things many people have to be thankful for, but often overlook.  One of the examples Wiseman gives really made me stop and think about my own life,
“There are many things in your life for which to be grateful.  These might include having close friends, being in a wonderful relationship, benefiting from the sacrifices that others have made for you …”
He continues on with his list, but I was instantly struck by the idea of reflecting on and writing about our thankfulness in having others make sacrifices for us.  After highlighting the section when reading I left myself a note, “seeing the sacrifices others have made for us is so difficult” and I believe  that I was correct, and  that my sentiment at the time of reading Wiseman’s quote is exactly why reflecting on and writing about the sacrifices of others is so important.  I have 145 entries in my personal luck journal at the time I write this, and I am willing to bet that a much higher percentage of my entries focus on things, experiences, and my own accomplishments than things that others did to benefit me.
Moving forwards I will leave myself a note so that I remember to focus on the sacrifices that others have made for me.  I believe that a new focus on the actions of others will help me to build my awareness in a way that is more inclusive of those around me.  Rather than focusing in on my self, this awareness will broaden my horizon and help me see that my successes are truly the successes of those who are around me.  145 days of being grateful for things that I have done on my own shuts out the most important piece of my happiness, the relationships I have with others.  Focusing on these sacrifices of others will allow me to see the ways in which I can build relationships and serve others.
I recently read the book, Insight Out, and then listened to a presentation by the book’s author Dr. Tina Seelig.  At the end of her presentation Dr. Seelig was asked about luck, and she responded by explaining some of Dr. Wiseman’s research on the subject.  In her mind luck is a product of engagement in the world combined with deep awareness of the world around you.  The type of awareness one can receive by focusing on others will help you to engage with those around you in new ways. Seeing their sacrifices allows you to make sacrifices to help them, and positive experiences from those relationships become the luck that propels you in life.

My Luck Journal

Posted on by jabittan
I decided to purchase Richard Wiseman’s book, 59 Seconds, after I listened to him have a conversation on one of my favorite podcasts, Smart People Podcast.  On the show Wiseman discussed luck and neuroscience, and I was fascinated throughout the entire episode.  Afterwards, I knew I wanted to buy one of Wiseman’s books, especially since there was a piece of advice from the show that I was able to implement immediately.  Wiseman talked about creating a “luck diary” to increase your awareness and focus on the lucky and positive parts of your life, and he discussed the benefits that could come with the increased awareness and positivity.  Once I dove into 59 Seconds I came across a section about gratitude, and I saw a more in depth explanation of the importance of my small luck diary.

 

Regarding a study on gratitude Wiseman wrote, “those expressing gratitude ended up happier, much more optimistic about the future, and physically healthier – and they even exercised more.”  The idea of the study was to ask people to journal for a few minutes each week on various topics. One group wrote about things that annoyed them, another group journaled about events and things that happened in the day, and the third group reflected on things they were grateful for. The human brain learns to adapt to its environment and to stop noticing the things that are always around.  Wiseman argues that this loss of conscious awareness occurs even with our own happiness leaving us without a sense of appreciation for the opportunities, luck, and positive events around us as they begin to feel common place and normal. Journaling about luck brings those positive moments back to the forefront of our minds, and helps us remember and be aware of the positives.

 

I don’t know that my luck journal has made me happier, healthier, or helped me exercise more, but I do enjoy the reflective nature of the process.  I enjoy sitting on my bed each night and thinking about what I am  grateful for or what lucky things happened during my day.  Often times I had forgotten about how much went on in my day until I finally sit down and focus to remember each little event that I could describe as a lucky moment.  I enjoy remembering the luck and the positive moments, but I also enjoy working my memory and sifting through all that happened in a day.

The Benefit of Journaling and Writing

Posted on by jabittan
In his book 59 Seconds Richard Wiseman continually returns to the idea of writing and journaling when trying to overcome obstacles, become more creative, and reach ones goals.  Towards the beginning of the book Wiseman discusses a study in which participants were asked to either talk to another person to express themselves, journal for a few minutes a few days a week, or just continue on as they always had while the experimenters examined them over long period of time.  The study found large benefits for those who spent their time writing as wiseman explains,

 

“Thinking can often be somewhat unstructured, disorganized, and even chaotic.  In contrast, writing encourages the creation of a story line and structure that help people make sense of what has happened and work toward a solution.  In short, talking can add to a sense of confusion, but writing provides a more systematic solution-based approach.”

 

The subjects of the experiment had all experienced a traumatic event in their lives, and those who spent time writing through what happened, as opposed to those who had done nothing or talked to another about their feelings, found the most traction in getting to a new way of thinking about the traumatic experience.  I believe that this plays into every part of our lives and can make a big impact in how we are feeling on a day to day basis.  Wiseman returns to studies related to journaling throughout his book and explains how anticipating obstacles and writing about them can help one be more prepared for the journey towards their goals. He also writes about the benefits of journaling about the things you love about your loved ones as a way to move forward in your relationships with a more open and loving attitude.

 

One small area in which I have taken Wiseman’s advice for writing and applied it to my own life is in a simple journaling exercise that helps me be aware of the lucky things that happen in my life. I keep a luck journal and every night before I go to bed I reflect on what happened that day that was positive and in some way lucky for me.  This puts me in the right mindset as I prepare to go to sleep and helps me be thankful for the good things that have happened.  I can feel more content with my “luck” at the end of the day and instead of going to bed fearful for something that is coming up.

 

Throughout 59 Seconds Wiseman explains that writing, more than any other activity, helps build new connections in the brain.  It is slower than speaking, even when you are typing at a million miles per hour, and it forces your brain to slow down and be more considerate.  When writing you have the time to think an idea through and find the best way to communicate that idea.  This reinforces the thoughts and connections you had already developed, and gives you a new chance to combine thoughts and ideas and to find new connections.

Control in our Lives

Posted on by jabittan
In his book 59 Seconds, Richard Wiseman writes about psychology and the ideas behind many self help books and strategies.  Early on in his book Wiseman discusses the problems with self help strategies that are built on myths and a scientific backing.  When people invest in scientifically backed strategies and funnel their efforts toward productive habits their happiness can be boosted. However, if these strategies do not have a scientific backing, then they can ultimately do more harm to the individual than good, and Wiseman writes that the failure associated with following poor self improvement strategies leads to a lost sense of control in ones life.

 

Regarding the loss of control in ones life Wiseman writes, “The message is clear — those who do not feel in control of their lives are less successful, and less psychologically and physically healthy, than those who do feel in control.”  He provides this quote after a study that followed individuals in a nursing home who were asked to look over a houseplant.  The individuals who had control and responsibility in regards to the plant seemed to be living healthier at the end of the experiment than those who had a house plant that was taken care of by the nursing home staff.

 

In my life I think I can find ways to implement the idea of building a level of control.  The fist step to me seems to be a basic level of self awareness where one identifies what they do and do not have control over in their daily life.  Recognizing what is in your domain allows you to more closely consider the choices that you make so that you can decide to make better decisions.  Focusing on what aspects of your life you do control, and then maximizing those moments gives you a real sense of meaning.  Time spent idly distracted by social media or entertained by television is time that we do control, and it is time that we can better use to give our lives more meaning.

Mind Myths

Posted on by jabittan
Richard Wiseman wrote the book 59 Seconds: Think a Little, Change a Lot to bring science to the ideas of self help books.  His book examines many popular ideas about how to improve our lives, and provides scientific evidence for what works and what does not work when it comes to self improvement principals.  Wiseman is Professor for Public Understanding of Psychology in Britain and has performed many experiments that directly test the efficacy of popular ideas such as positive self projections, writing down goals, and ideas for building creativity.  He became interested in studying this angle of psychology because many self help ideas have permeated through society and can have very positive and negative consequences for those who implement actions into their lives.  Wiseman writes,

 

“Both the public and the business world have bought into modern-day mind myths for years and, in so doing, may have significantly decreased the likelihood of achieving their aims and ambitions.  Worse still, such failure often encourages people to believe that they cannot control their lives.  This is especially unfortunate as even the smallest  loss of perceived control can have a dramatic effect on people’s confidence, happiness, and life span.”

 

Wiseman’s quote shows how important it is to not follow bad advice from self help books, quotes, or guides.  By following ideas that do not have any scientific backing you may just be frustrating yourself even more.  When promised results do not materialize through a poor practice, frustration will increase, and a greater sense of inability will ensue.

 

Throughout Wiseman’s book he looks at different areas that are popular in self help communities.  He examines what it takes to be creative and how we can build our creativity. Wiseman looks at what practices help us build self awareness to change habits, but in a way that helps us understand the challenges and obstacles we will face on our journey so that we are prepared to handle them.  The book reveals not just what works and what does not work in psychology and self help books, but it explains theories as to why some practices are helpful, and why some damaging practices have become so popular.