A three-second exercise from a former Google employee who teaches you how to be happy


A simple, but ingenious formula of Chad-Meng Tan.

Who is this guru?

Chad-Meng Tan is a former developer of Google, and now a self-development guru who daily teaches employees of the largest IT corporations personal growth, meditation, empathy, and development of emotional intelligence.

Chad says that he used to feel unhappy all the time. But he managed to change this state of affairs and learn to find joy in every living day. How did he do it? When Chad was about 25 years old, he discovered that not everything is so bad and you can work on a feeling of hatred towards yourself.

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How to become happy

It turned out that you can change your thinking not only with the help of psychotherapy sessions, but also with a special exercise. Chad says that it helps to experience small flashes of happiness.

For example, you feel thirsty, so drink a glass of cold water. It is very pleasant, and you experience joy and pleasure. This feeling can not be characterized by the exclamation "Hurray!", Rather "Mmm, not bad".

Similar flashes of happiness usually go unnoticed: eat a piece of chocolate for the first time in a day, go into a cool room from the heat, get a long-awaited answer to the message. It's so nice!

    The moment of pleasure and joy lasts 2-3 seconds, but it helps to cheer up. If you learn to notice it, fix it, then the effect will only increase.

Chad says: "Little flashes of happiness occur all the time. When you notice them one day, miracles will begin to happen, you will see more and more such joyful moments - always, everywhere. Now you can count on joy and happiness every day. " Count as a best friend.
Why it works

The idea behind this advice is simple. The same mechanism is working, thanks to which we form habits. The habitual behavior is controlled by the basal ganglia, which also participate in the creation of memories and emotions. The more familiar the action that we perform, the easier it is to implement it and the less it is necessary to use the brain.

Exercise "flash of happiness" contains a trigger, routine and reward. These are the three components necessary to form a habit.


  •     Trigger is a pleasant moment.
  •     Routine is the fact that you notice this moment.
  •     A reward is a feeling of joy and happiness.


Exercise is also useful for those who practice meditation. It helps to get into the right state before starting the practice. However, Chad believes that doing this exercise is in itself a meditation. In addition, first we begin to notice the details around ourselves, then - to really see.

There is also scientific evidence supporting the idea of ​​Chad. A small study conducted by psychologists at the University of Loyola showed that most people over 55 years old, capable of savoring pleasant moments, showed high satisfaction with life, regardless of their financial situation or state of health. Those who could not notice the small joys, felt bad, and any illness only made the mood worse.

This exercise should be worth learning right now. After all, the older we become, the more often we need to savor our life. In 2014, a study was conducted that showed: older people easily describe themselves by listing pleasant experiences from life. But young people tend to call only rare, "most-most" dates: graduating from the university, obtaining rights ... But the truth is that all these extraordinary moments seem incredible only to you. And they do not bring happiness. The number of happy days spent in pleasure, the number of good events - that's what really matters.
What in the end


  •     Learn to notice and appreciate the slightest pleasure.
  •     Feel how they bring you joy and happiness.
  •     Repeat until a sense of joy is included in the daily habit.



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