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Do you feel overwhelmed with your todo list? Is "creating fulfilling happiness" missing from that list? Everyday Happiness with Katie Jefcoat is here to help you. In 2-minutes a day, over time, you’ll discover how to reduce overwhelm and create lasting happiness through Katie’s signature method of Intentional Margins, happiness science, and musings about life. Start your day with a positive mindset. Many of us can get deep in the feeling of overwhelm. The anxiety of our own ambition can weigh heavily on our thoughts and emotions. We lay down and close our eyes at night and our chest begins to feel heavy. More items on the to-do list than the day before. How will we ever going to get off the hamster wheel of to-dos? When are we going to start living life for more than the hustle? As a recovering lawyer and passion driven entrepreneur, Katie knew something had to change. What she found is that you can have harmony, be intentionally productive and create massive impact, all at the same time - without feeling guilty. So she asked herself a simple question: "How can I get off the hamster wheel and how can I show others how to do the same? She knew she'd had a system for herself, but she’d never put it into defining words. On August 15, 2019, she sat down at her dining room table with her friend Jenna (her business bestie). Post-It notes covering the table. This is where she first defined the concept of Intentional Margins. What are Intentional Margins? INTENTIONAL MARGINS™ (n): A buffer of space and time to create harmony between your to-do’s and your priorities. Now you can get the support you need to manage your overwhelm, one little tip at a time. Regardless of the industry, Everyday Happiness blends inspiration with a pragmatic approach to finding Harmony. You'll be encouraged to throw “balance” out the window for a more achievable approach called harmony. Through Intentional Margins™, you'll be encouraged to develop what harmony means to you, by identifying your priorities at work and at home. Every day, we'll end the podcast help you feel equipped to jump off the hamster wheel of overwhelm and go out there and crush your day. --About the Host-- Katie Jefcoat is a community curator, speaker, author and motivator who supports ambitious women (and a few good men) move from feeling hectic to harmonious. As a recovering trial lawyer, she knows first hand what it feels like to have a demanding job. As an entrepreneur with a passion that lights her hair on fire and a busy family she’s in the thick of it with you. Many people strive for balance and think overwhelm is just a part of life. Sadly, the hustle culture and our never-ending to-do list is creating a life where our priorities are getting the leftover scraps of time. Katie introduces people to what she calls - Intentional Margins™ - a kind of life in which they reduce randomness, create harmony between their to-dos and their priorities and intentionally enjoy the meaningful parts of life - without feeling guilty. Without exposure to a different way, we remain stuck on the hamster wheel of to-dos and never find the “balance” we yearn for. Katie works diligently to expose her community to different ways of doing things, because she fundamentally believes we deserve to make time for our priorities. We deserve to live a life of harmony. And it’s within our control to create it. Katie curates a smorgasbord of content related to managing your calendar, handling overwhelm, setting boundaries, reducing randomness, saying no, self-care, the power of your choices, and more in her Intentional Margins™ Membership Community -- which she calls the coziest virtual coffee shop (on Facebook). Connect and learn more at www.katiejefcoat.com.
Episodes
Monday Jun 27, 2022
Monday Jun 27, 2022
Today we are talking about the Hedonic Adaptation Prevention (HAP) method, this is the tool to combat your happiness returning to baseline.
Transcript:
Welcome to Everyday Happiness where we create lasting happiness, in about 2 minutes a day, through my signature method of Intentional Margins® (creating harmony between your to-dos and your priorities), happiness science, and musings about life.
I'm your host Katie Jefcoat, and today we are talking about the Hedonic Adaptation Prevention (HAP) method. I was recently reading about this concept in Sonya Lyubomirsky’s update article about her Happiness Pie Chart; I have attached the link in the show notes if you are interested.
Before diving into HAP, let’s take a quick moment to review what hedonic adaptation is. Hedonic adaptation is the natural process where heightened happiness due to some new circumstance inevitably loses its shine, and your happiness levels return to where they were before the change occurred.
For example, the change could be getting married, buying a new car, moving to a new place, etc. When these positive changes occur, you get a boost in happiness. Then, over time, you get used to this new circumstance, it becomes the new status quo, and it no longer initiates that happiness boost.
That seems unfair! Why shouldn’t we continue to get happiness from a positive change in our lives? Well, that’s where HAP comes in. The HAP theory assumes that hedonic adaptation is not inevitable as long as you continue to interact with the new circumstance in a positive way that continues to boost your happiness.
It is kind of like feeding a fire. If you don’t add anything to it, it will burn out. You have to keep adding in resources for it to be a big, bright, pretty flame.
In the update, two routes are given to keep that fire of happiness going. The first route is a button-up technique. This requires you to pursue positive emotions, both varied and sometimes surprising. For example, this would be like taking regular walks in your new neighborhood if you switched homes and even holding the occasional dinner party.
The second route is a top-down method that involves avoiding the tempting thoughts of bigger and better. Going back to that new house example, the happy new homeowner should continue appreciating their new home and all its features rather than dreaming ahead to the next house with even bigger and better features. Why? Well, doing so diminishes the happy thoughts about your current home…thus, making the happiness fade faster.
Now, will the HAP method work forever? Probably not. BUT, you can get your biggest happiness bang for your buck by using this theory. And I quote, “The HAP model merely shows how to slow down this restless and relentless process, so that one can fully enjoy the life benefits that one has already earned.”
I’m curious, what experiences have you had with this theory? Send me a DM on social. I’m over at @everydayhappinesswithkatie
And remember, kindness is contagious.
Get Everyday Happiness delivered to your inbox by subscribing at: https://www.katiejefcoat.com/happiness
And, let’s connect on social at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram
Links: https://onamission.bio/everydayhappiness/
Inspired by this article in http://sonjalyubomirsky.com/files/2019/11/Sheldon-Lyubomirsky-2019.pdf
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