Section 1.1 Resilience

Davidson defines resilience as “the speed at which we bounce back from difficulties.” Reflect on your own experiences—have you felt the exhilaration of overcoming a challenge? Perhaps you turned a game around after a tough start, excelled in a challenging class, or triumphed over a health issue. During difficult times, you face a choice: to sink or swim. Your ability to swim effectively is linked to your resilience. World-class athletes often emerge from considerable adversity, which contributes to their high resilience levels. However, Davidson cautions that “building resilience takes time; it doesn’t happen overnight.” So, how do you enhance your resilience? Instead of succumbing to challenges, seize the opportunity to cultivate your inner strength. A recommended read on this topic is Chop Wood Carry Water by Joshua Medcalf, which emphasizes lifelong learning and resilience through the journey of a samurai archer and his mentor.

Section 1.2 Outlook

Davidson’s second element of well-being is outlook, which refers to “the capacity to perceive the good in others, enjoy positive experiences, and recognize the innate goodness in every person.” During stressful times, I often find myself narrowing my perspective. When life is smooth, it’s easier to maintain a positive view, but challenges can cloud our outlook. One strategy I employ is what I call “coffee walks.” It’s surprising how a simple walk to a nearby coffee shop can shift your mindset. Often, just a brief ten-minute stroll can rejuvenate your perspective.

Section 1.3 Attention

According to Davidson, “the third building block of well-being may surprise you: it’s attention.” A notable study by psychologists at Harvard University revealed that people spend nearly 47% of their waking hours not fully engaged in their current activities. This revelation was astonishing! While previous research lacked practical tools for improving attention, we now have several methods to enhance our focus. Personally, I find it helpful to set a timer and put my phone away. Mobile devices can be significant distractions. Occasionally, I challenge myself to leave my phone in a drawer for an entire day, which encourages me to be more present and attentive. What if simply focusing better could help you achieve your performance goals? Practicing mindfulness about when you’re attentive versus when your mind wanders is crucial. Cal Newport’s book, Deep Work, serves as an excellent resource for those seeking to stay focused in a world full of distractions.

Section 1.4 Generosity

The last component of well-being identified by Davidson is generosity. “There is ample evidence that engaging in kind and altruistic actions activates brain circuits vital for well-being. These neural responses are often more enduring than those triggered by traditional rewards, like winning a game or receiving a prize.” One practice I enjoy is buying the meal or coffee for the person behind me in line. This small gesture not only brings joy to me and the cashier but also lights up the day of the person receiving a free order. Simple acts of kindness can have a profound impact on someone’s life, sometimes even just a smile or a friendly greeting.

Davidson emphasizes that “by intentionally shaping our thoughts, we can alter our brains in ways that enhance these four core aspects of well-being.” While we might seek help from professionals like doctors, coaches, or therapists, the ultimate responsibility for improving our well-being lies with us.

Keep thriving.

Cheers,

Noah Cracknell

In this insightful talk titled "Well Being a Skill We Can Each Learn," Dr. Richard Davidson discusses the importance of well-being as a skill and how it can be cultivated.