BENEFITS

Reduces anxiety and depressive symptoms

-Bussell VA, & Naus MJ (2010). A longitudinal investigation of coping and posttraumatic growth in breast cancer survivors. Journal of Psychosocial Oncology, 28, 61–78.

-Andrew T. Gloster, Noemi Walder, Michael E. Levin, Michael P. Twohig, Maria Karekla (2020),” The empirical status of acceptance and commitment therapy: A review of meta-analyses”, Journal of Contextual Behavioral Science,18, 181-19.

-Peters M, Goedendorp M, Verhagen S, van der Graaf WTA, & Bleijenberg G (2014). Exploring the contribution of psychosocial factors to fatigue in patients with advanced incurable cancer. Psycho-Oncology, 23, 773–779. 

Linked to greater sense of happiness

-Hanson, R; 2009; Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom; New Harbinger Publications; Oakland, CA.

May become more mindful

-Williams, M; Teasdale, J; Segal, Z; Kabat-Zinn, J; 2007; The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness; The Guilford Press; New York, NY.

Fosters sense of connectedness

-S.M. Graham, J.Y. Huang, M.S. Clark, V.S. Helgeson (2008), V Psychology Bulletin, 34 (3) (pp. 394-406.

-E.L. Deci, R.M. Ryan Autonomy and need satisfaction in close relationships: Relationships motivation theory Human motivation and interpersonal relationships, Springer, Dordrecht (2014), pp. 53-73.

Improves the feeling that people are being themselves

-M.F. Lynch, J.G. La Guardia, R.M. Ryan On being yourself in different cultures: Ideal and actual self-concept, autonomy support, and well-being in China, Russia, and the United States The Journal of Positive Psychology, 4 (4) (2009), pp. 290-304.

We cite the downsides of procrastination defined as: a voluntarily delay of an intended course of action. Taking action now may help avoid these negative effects.

DOWNSIDES

Increases stress and anxiety

-Rozental A, Forsström D, Hussoon A, Klingsieck KB. Procrastination Among University Students: Differentiating Severe Cases in Need of Support From Less Severe Cases. Front Psychol. 2022 Mar 15;13:783570.

Associated with inferior academic performance

-Kim K. R., Seo E. H. (2015). The relationship between procrastination and academic performance: a meta-analysis. Personal. Indiv. Diff. 82 26–33.

Decreases overall wellbeing

-Sirios F., Pychyl T. (2016). Procrastination, Health, and Well-Being. Cambridge, MA: Academic Press.

Increases feelings of regret, shame, guilt, worry

-Giguère B., Sirois F. M., Vaswani M. (2016). “Delaying things and feeling bad about it? A norm-based approach to procrastination,” in Procrastination, Health, and Well-Being, eds Sirois F. M., Pychyl T. A. (Academic Press; ), 189–212.

Increases negatives thoughts and feelings

-Rozental A., Carlbring P. (2014). Understanding and treating procrastination: a review of a common self-regulatory failure. Psychology 5 1488–1502.

BENEFITS

Improves health

-Fujiwara, R. (2021, February 11). Overworking tanked my health—until I began to prioritize work-life balance. Science.

-Lockwood, N. R. (2003). Work/life balance: Challenges and solutions. Society for Human Resource Management.

-Eby, L. T., Butts, M., & Lockwood, A. (2003). Predictors of success in the era of the boundaryless career. Journal of Organizational Behavior: The International Journal of Industrial, Occupational and Organizational Psychology and Behavior, 24(6), 689–708

-Powell, K. Young, talented and fed-up: scientists tell their stories. Nature 538, 446–449 (2016).

Improves job satisfaction

-Chimote, N. K., & Srivastava, V. N. (2013). Work-life balance benefits: From the perspective of organizations and employees. IUP Journal of Management Research, 12(1), 62–73.

BENEFITS

Associated with improving mental health

-Seppala et. al. (2020), “Promoting Mental Health And Psychological Thriving in University Students: A Randomized Controlled Trial of Three Well-Being Interventions

-Seppälä EM, Nitschke JB, Tudorascu DL, Hayes A, Goldstein MR, Nguyen DT, Perlman D, Davidson RJ. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. J Trauma Stress. 2014 Aug;27(4):397-405.

-Ma et. al., (2017), The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults”, Movement Science and Sport Psychology, 8.

Increases mental clarity, energy, and focus

-Levinson et. al., (2014), “A Mind You Can Count on: Validating Breath Counting as a Behavioral Measure of Mindfulness”, Front Psychology, 4.

Used as an effective coping mechanism

-Bhasin MK, Dusek JA, Chang BH , Joseph MG, Denninger JW, et al. (2017) Correction: Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways. PLOS ONE 12(2): e0172873.

BENEFITS

Associated with improved mental well-being

-Milkie MA, Bierman A, Schieman S. How adult children influence older parents’ mental health: Integrating stress-process and life-course perspectives. Social Psychology Quarterly. 2008;71:86–105.

Provides emotional satisfaction

-Morgan SP, King RB. Why have children in the 21st century? Biological predisposition, social coercion, rational choice. European Journal of Population. 2001;17:3–20.

Associated with increased self-esteem

-Cowan CP, Cowan PA. When Partners Become Parents: The Big Life Change for Couples. New York: BasicBooks; 1992. 

Associated with increased life expectancy

-Modig K, Talbäck M, Torssander J, et al Payback time? Influence of having children on mortality in old age J Epidemiol Community Health 2017;71:424-430.

BENEFITS

Promotes mental and physical well being

-Ehsan, A. , Klaas, H. S. , Bastianen, A. , & Spini, D. (2019). Social capital and health: A systematic review of systematic reviews. SSM ‐ Population Health, 8, 100425. 10.1016.

-Fong, P. , Cruwys, T. , Haslam, C. , & Haslam, S. A. (2019). Neighbourhood identification and mental health: How social identification moderates the relationship between socioeconomic disadvantage and health. Journal of Environmental Psychology, 61, 101–114. 

Serves as a source of identify and belonging

-McNamara, N. , Stevenson, C. , & Muldoon, O. T. (2013). Community identity as resource and context: A mixed method investigation of coping and collective action in disadvantaged community. European Journal of Social Psychology, 43(5), 393–403.

Fosters meaningful bonds

-Easterbrook, M. J. , & Vignoles, V. L. (2015). When friendship formation goes down the toilet: Design features of shared accommodation influence interpersonal bonds and well‐being. British Journal of Social Psychology, 54(1), 125–139.

Linked to improving resilience

-Heath, S. C. , Rabinovich, A. , & Barreto, M. (2017). Putting identity into the community: Exploring the social dynamics of urban regeneration. European Journal of Social Psychology, 47(7), 855–866.

BENEFITS

Improves well being

-Orth, U., & Robins, R. W. (2022). Is high self-esteem beneficial? Revisiting a classic question.American Psychologist, 77(1), 5–17

May reduce likelihood of depression and anxiety

-Sowislo, J. F., Orth, U., & Meier, L. L. (2014). What constitutes vulnerable self-esteem? Comparing the prospective effects of low, unstable, and contingent self-esteem on depressive symptoms. Journal of Abnormal Psychology, 123(4), 737–753.

Lead to more satisfying relationships

-Harris, M. A., & Orth, U. (2020). The link between self-esteem and social
relationships: A meta-analysis of longitudinal studies. Journal of Personality and Social Psychology, 119(6), 1459–1477.

-Murray, S. L., Holmes, J. G., & Collins, N. L. (2006). Optimizing assurance: The risk regulation system in relationships. Psychological Bulletin, 132(5), 641–666.

Improves professional and academic
achievement

-Swann, W. B., Jr., Chang-Schneider, C., & Larsen McClarty, K. (2007). Do people’s self-views matter? Self-concept and self-esteem in everyday life. American Psychologist, 62,
84–94.

-Rosenberg, M. (1979). Conceiving the self. Basic Books.

BENEFITS

Linked to better managing stress, frustration

-Mischel, W., Shoda, Y., & Rodriguez, M. L. (1989). Delay of Gratification in Children. Science, 244(4907), 933–938.

Associated with higher academic performance

-Bembenutty H. (2007). Self-regulation of learning and academic delay of gratification: gender and ethnic differences among college students. J. Adv. Acad.18 586–616.

-Rodriguez, M. L., Mischel, W., & Shoda, Y. (1989). Cognitive person variables in the delay of gratification of older children at risk. Journal of Personality and Social Psychology, 57(2), 358.

Promotes weight loss

-Davis C., Levitan R. D., Muglia P., Bewell C., Kennedy J. L (2004). Decision-making deficits and overeating: a risk model for obesity. Obesity12 929–935. 

Improves retirement savings

-Donoghue T., Rabin M. (2000). The economics of immediate gratification.J. Behav. Decis. Making13:233 10.1002

BENEFITS

Via the Centers for Disease Control

-May help you live longer

-Keeps skin, teeth, and eyes healthy

-Supports muscles

-Boosts immunity

-Strengthens bones

-Lowers risk of heart disease, type 2 diabetes, and some cancers

-Supports healthy pregnancies and breastfeeding

-Helps the digestive system function

-Helps achieve and maintain a healthy weight

BENEFITS

Extends longevity

-Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Netw Open. 2021;4(9)

Controls weight, combats health conditions and disease, improves mood, & promotes better sleep

-CDC

-MayoClinic

BENEFITS

Improves performance in subsequent attempts

-Eskreis-Winkler, L., Fishbach, A., & Duckworth, A. L. (2018). Dear Abby: Should I Give Advice or Receive It? Psychological Science, 29(11), 1797–1806.

-Eskreis-Winkler L, Milkman KL, Gromet DM, Duckworth AL. A large-scale field experiment shows giving advice improves academic outcomes for the advisor. Proc Natl Acad Sci U S A. 2019 Jul 23;116(30):14808-14810. 

Promotes learning

-O'Connor E, McCormack T, Feeney A. Do children who experience regret
make better decisions? A developmental study of the behavioral consequences of regret. Child Dev. 2014 SepOct;85(5):1995-2010.

-Wilson, R.C., Shenhav, A., Straccia, M. et al. The Eighty Five Percent Rule for optimal learning. Nat Commun10, 4646 (2019).

BENEFITS

Provides structure and meaning

-Lukoff D, Lu FG, Turner R. Cultural considerations in the assessment and treatment of religious and spiritual problems. Psychiatr Clin North Am. 1995 Sep;18(3):467-85. 

Associated with improved well-being

-PAUL S. MUELLER, MD; DAVID J. PLEVAK, MD; AND TERESA A. RUMMANS, MD (2001), Religious Involvement, Spirituality, and Medicine: Implications for Clinical Practice”, Mayo Clinic.

Associated with living longer

-W J Strawbridge, R D Cohen, S J Shema, and G A Kaplan (1997), “Frequent attendance at religious services and mortality over 28 years”, June; 87(6): 957–961. 

Increases sense of hope, connectedness

-Eric Scalise, Ph.D. & Tim Clinton, Ed.D., The Case for Faith: Celebrating Hope in Mental Health Care, The American Association of Christian Counselors

Promote resilience

-Smith, Bruce W. and others, ' Spirituality, Resilience, and Positive Emotions', in Lisa J. Miller (ed.), The Oxford Handbook of Psychology and Spirituality, Oxford Library of Psychology (2012; online edn, Oxford Academic, 21 Nov. 2012)

Increase the sense of control

-Harold G. Koenig (2012), “Religion, Spirituality, and Health: The Research and Clinical Implications”, International Scholarly Research Network ISRN Psychiatry Volume 2012, Article ID 278730, 33 pages.

BENEFITS

Shapes and improves well-being across the course of life

-Thomas et al,. (2017), “Family Relationships and Well-Being”, Innovation in Aging, 1(3).

-Merz E.-M., Consedine N. S., Schulze H.-J., & Schuengel C (2009). Well-being of adult children and ageing parents: Associations with intergenerational support and relationship quality. Ageing & Society, 29, 783–802.

-Umberson D., & Montez J. K (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51, S54–S66.

Provides a greater sense of meaning, purpose and self-worth

-Kawachi I., & Berkman L. F (2001). Social ties and mental
health. Journal of Urban Health Bulletin of the New York Academy of Medicine, 78, 458–467.

-Hartwell S. W., & Benson P. R (2007). Social integration: A conceptual overview and two case studies. In Avison W. R., McLeod J. D., & Pescosolido B. (Eds.), Mental health, social mirror (pp. 329–353). New York: Springer.

-Symister P., & Friend R (2003). The influence of social support and problematic support on optimism and depression in chronic illness: A prospective study evaluating self-esteem as a mediator. Health Psychology, 22, 123–129.

Provide social support and helps reduce stress

-Thoits P. A. (2010). Stress and health: Major findings and policy implications. Journal of Health and Social Behavior, 51, S41–S53.

Increases self-esteem

-Fukukawa Y., Tsuboi S., Niino N.,Ando F., Kosugi S., & Shimokata H (2000). Effects of social support and self-esteem on depressive symptoms in Japanese middle-aged and elderly people. Journal of Epidemiology, 10, 63–69. 

Associated with better mental and physical health

-Carr D., & Springer K. W (2010). Advances in families and health research in the 21st century. Journal of Marriage and Family, 72, 743–761. 

-Seeman T. E., Singer B. H., Ryff C. D., Love G. D., & Levy-Storms L (2002). Social relationships, gender, and allostatic load across two age cohorts. Psychosomatic Medicine, 64, 395–406.

-Symister P., & Friend R (2003). The influence of social support and problematic support on optimism and depression in chronic illness: A prospective study evaluating self-esteem as a mediator. Health Psychology, 22, 123–129.

BENEFITS

Help reach peak performance

-Gold J, Ciorciari J. A Review on the Role of the Neuroscience of Flow States in the Modern World. Behav Sci (Basel). 2020 Sep 9;10(9):137

More productive

-Cranston S., Keller S. Increasing the meaning quotient of work. McKinsey Q. 2013;1:48–59.

Improve creativity

-Canter D., Rivers R., Storrs G. Characterizing user navigation through complex data structures. Behav. Inf. Technol. 1985;4:93–102.

Increases learning efficiencies

-Canter D., Rivers R., Storrs G. Characterizing user navigation through complex data structures. Behav. Inf. Technol. 1985;4:93–102.

BENEFITS

A significant contributor to joy and happiness

-Dr. Robert Waldinger, Study of Adult Development. Harvard University.

Associated with living a longer life

-Yang, Clare, Yang et al., (2016), “Social Relationships and Physiological Determinant of Longevity Across Human Life Span”, Biological Sciences, 113(3), 578-583.

Help us feel safe, supported, and loved

-Eisenberger NI. The pain of social disconnection: examining the shared neural underpinnings of physical and social pain. Nat Rev Neurosci. 2012 May 3;13(6):

Associated with strengthened immunity

-Kiecolt-Glaser JK, McGuire L, Robles TF, Glaser R. Psychoneuroimmunology: psychological influences on immune function and health. J Consult Clin Psychol. 2002 Jun;70(3):537-47. 

Linked to improved financial success

-Robert A Baron, Gideon D Markman (2003), “Beyond social capital: the role of entrepreneurs' social competence in their financial success”, Journal of Business Venturing, 18 (1), 41-60.

Helps reduce stress

-Brotherson, Jane, Mary (2008), “Understanding Self-Determination and Families of Young Children With Disabilities in Home Environments”, Journal of Early Intervention, 31(1):22-43.

Improves feelings of safety

-Naomi I. Eisenberger (2012), “The neural bases of social pain: Evidence for shared representations with physical pain”, Psychosom Med. 2012 Feb; 74(2): 126–135.

BENEFITS

Lowers blood pressure

-Whillans et. al. (2016), “Is Spending Money on Others Good for Your Heart?”, Health Psychology, 35(6), 574-583.

Associated with a longer life span

-Oman D, Thoresen CE, Mcmahon K. Volunteerism and Mortality among the Community-dwelling Elderly. Journal of Health Psychology. 1999;4(3):301-316.

Reduces stress

-S Han and others, STRESS BUFFERING EFFECTS OF VOLUNTEERING ON SALIVARY CORTISOL: RESULTS FROM A DAILY DIARY STUDY, Innovation in Aging, Volume 2, Issue suppl_1, November 2018, Page 75

Combat depressive symptoms

-Wheeler, J. A., Gorey, K. M., & Greenblatt, B. (1998). The beneficial effects of volunteering for older volunteers and the people they serve: A metaanalysis. The International Journal of Aging Human Development, 47, 69 –79.

Buffers against declines in functional health

-Fried, L. P., Carlson, M. C., Freedman, M., Frick, K. D., Glass, T. A., Hill, J., Zeger, S. (2004). social model for health promotion for an aging population: Initial evidence on the Experience Corps model. Journal of Urban Health, 81, 64 –78.

BENEFITS

Linked with higher motivation, self-esteem, self-confidence, and autonomy

-Locke, E. A. (1996). Motivation through conscious goal setting. Applied and Preventive, Psychology, 5(2), 117-124.

Could lead to happier and more satisfying life

Locke, E. A. (2002). Setting goals for life and happiness. In C. R. Snyder & S. J. Lopez (Eds.), Handbook of positive psychology (pp. 299–312).

Increases likelihood of success

Nowack, K. (2017). Facilitating successful behavior change: Beyond goal setting to goal flourishing. Consulting Psychology Journal: Practice and Research, 69(3), 153-171.

-Matthews, G. (2015). Goal research summary. Paper presented at the 9th Annual International Conference of the Psychology Research Unit of Athens Institute for Education and Research ATINER), Athens, Greece.

Optimizing personal abilities 

-Latham, G. P., & Locke, E. A. (2007). New developments in and directions for goal-setting research. European Psychologist, 12(4), 290-300.

Drives us to take action

-Berkman, E. T. (2018). The neuroscience of goals and behavior change. Consulting Psychology Journal: Practice and Research, 70(1), 28-44.

We cite the same benefits and research associated with faith.

BENEFITS

Provides structure and meaning

-Lukoff D, Lu FG, Turner R. Cultural considerations in the assessment and treatment of religious and spiritual problems. Psychiatr Clin North Am. 1995 Sep;18(3):467-85. 

Associated with improved well-being

-PAUL S. MUELLER, MD; DAVID J. PLEVAK, MD; AND TERESA A. RUMMANS, MD (2001), Religious Involvement, Spirituality, and Medicine: Implications for Clinical Practice”, Mayo Clinic.

Associated with living longer

-W J Strawbridge, R D Cohen, S J Shema, and G A Kaplan (1997), “Frequent attendance at religious services and mortality over 28 years”, June; 87(6): 957–961. 

Increases sense of hope, connectedness

-Eric Scalise, Ph.D. & Tim Clinton, Ed.D., The Case for Faith: Celebrating Hope in Mental Health Care, The American Association of Christian Counselors

Promote resilience

-Smith, Bruce W. and others, ' Spirituality, Resilience, and Positive Emotions', in Lisa J. Miller (ed.), The Oxford Handbook of Psychology and Spirituality, Oxford Library of Psychology (2012; online edn, Oxford Academic, 21 Nov. 2012)

Increase the sense of control

-Harold G. Koenig (2012), “Religion, Spirituality, and Health: The Research and Clinical Implications”, International Scholarly Research Network ISRN Psychiatry Volume 2012, Article ID 278730, 33 pages.

BENEFITS

Improve mental health outcomes and well-being

-Robert A. Emmons, Robin Stern (2013), Gratitude as a Psychotherapeutic Intervention, Clinical Pyschology, June.

Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

Become less materialistic

-Polak, E. L., & McCullough, M. E. (2006). Is gratitude an alternative to materialism? Journal of Happiness Studies, 7(3), 343–360.

Protect against burnout

-Chan, D. W. (2011). Burnout and life satisfaction: Does gratitude intervention make a difference among Chinese school teachers in Hong Kong? Educational
Psychology, 31(7), 809–823.

Lessen the attention one pays to negative information

-Garland, E. L., Fredrickson, B. L., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience on the treatment of emotion dysfunctions and deficits in psychopathology. Clinical Psychology Review, 30(7), 849–864.

Increase self-esteem

Lin, C.-C. (2015). Self-esteem mediates the relationship between dispositional gratitude and well-being. Personality and Individual Differences, 85(October), 145–148.

BENEFITS

Increase motivation and effort

-O’Rourke E., Haimovitz K., Ballweber C., Dweck C., Popović Z. Brain points: A growth mindset incentive structure boosts persistence in an educational game; Proceedings of the 32nd Annual ACM Conference on Human Factors in Computing Systems; Toronto, ON, Canada. 26 April–1 May 2014; New York, NY, USA: ACM; 2014. pp. 3339–3348.

-Schroder H.S., Moran T.P., Donnellan M.B., Mose J.S. Mindset induction effects on cognitive control: A neurobehavioral investigation. Biol. Psychol. 2014;103:27–37.

Increase performance

-Blackwell L.S., Trzesniewski K.H., Dweck C.S. Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Dev. 2007;78:246–263.

-Grant H., Dweck C.S. Clarifying achievement goals and their impact. J. Personal. Soc. Psychol. 2003;85:541–553.

-Dweck C. Who will the 21st-century learners be? Knowl. Quest. 2009;38:8–10.

Shift mindset intelligence is not a fixed quality

-Aguilar L., Walton G., Wieman C. Psychological insights for improved physics teaching. Phys. Today. 2014;67:43–49

BENEFITS

Associated with improving well-being

-Green DJ. Exercise training as vascular medicine: direct impacts on the vasculature in humans. Exerc Sport Sci Rev 2009;37(4):196–202.

Promote healthier eating habits

-Rothman AJ, Sheeran P, Wood W. Reflective and automatic processes in the initiation and maintenance of dietary change. Ann Behav Med. 2009 Dec;38 Suppl 1:S4-17.

Improve self-control

-Galla BM, Duckworth AL. More than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes. J Pers Soc Psychol. 2015 Sep;109(3):508-25.

More likely to achieve goals

-Currey M. Daily rituals: How artists work. Knopf Doubleday; New York, NY: 2013.

Improve workplace performance

-Ericsson KA, Krampe RT, Tesch Romer C. The role of deliberate practice in the acquisition of expert performance. Psychological
Review. 1993;100(3):363–406.

HEALTH

Boost mood and reduce depressive symptoms

-Barbara Strasser, Dietmar Fuchs,
Role of physical activity and diet on mood, behavior, and cognition,
Neurology, Psychiatry and Brain Research, Volume 21, Issue 3,
2015, Pages 118-126.

Prevent disease

-LiY,SchoufourJ,WangD D,DhanaK,PanA,LiuXet al.Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort studyBMJ2020;368:l6669doi:10.1136/bmj.l6669

Promotes exercise

Physical Activity for Health: What Kind? How Much? How Intense? On Top of What?Kenneth E. Powell,Amanda E. Paluch,Steven N. BlairAnnual Review of Public Health201132:1,349-365

Help handle stressful times

-Seligman, M. (2011). Flourish: A new understanding of happiness and wellbeing and how to achieve them. London: Nicholas Brealey Publishing

Encourages feelings of being useful and relevant to society

=Snyder, C. R. (2021). The Oxford Handbook of Positive Psychology. New York: Oxford University Press.

BENEFITS

Linked to longer, happier and healthier lives

-Kelsey J. O'Connor, Carol Graham (2019), “Longer, more optimistic, lives: Historic optimism and life expectancy in the United States”, Journal of Economic Behavior & Organization, 168, 374-392.

-Basurrah, A. A., Baddar, M. A. H., & Di Blasi, Z. (2021). Positive Psychology Interventions as an Opportunity in Arab Countries to Promoting Well-Being. Frontiers in Psychology, 12.

-Levy HC, O'Bryan EM, Tolin DF. A meta-analysis of relapse rates in cognitive-behavioral therapy for anxiety disorders. J Anxiety Disord. 2021

-Hong, K. N., Kim, E. S., Chen, Y., Wilson, M. F., Worthington Jr, E. L., & VanderWeele, T. J. (2020). The role of Hope in subsequent health and well-being for older adults: An outcome-wide longitudinal approach. Global Epidemiology, 2, 100018.

More likely to achieve long-term goals

-Graham, C., Pozuelo, J.R. Do high aspirations lead to better outcomes? (2023), “Evidence from a longitudinal survey of adolescents in Peru”, J Popul Econ 36, 1099–1137.

BENEFITS

Linked to improving professional & academic performance

-Ownes, P. Bradley, Hekman, R. David (2012), “Modeling How to Grow: An Inductive Examination of Humble Leader Behaviors, Contingencies, and Outcomes”, Academy of Management Journal, 55(4).

-Megan K. Johnson, Wade C. Rowatt, Leo Petrini, A new trait on the market: Honesty–Humility as a unique predictor of job performance ratings, Personality and Individual Differences, Volume 50, Issue 6, 2011, 857-862.

-Wade C. Rowatt, Christie Powers, Valerie Targhetta, Jessamy Comer, Stephanie Kennedy & Jordan Labouff (2006) Development and initial validation of an implicit measure of humility relative to arrogance, The Journal of Positive Psychology, 1:4, 198-211.

Are more helpful

-Jordan Paul LaBouff, Wade C. Rowatt, Megan K. Johnson, Jo-Ann Tsang & Grace McCullough Willerton (2012) Humble persons are more helpful than less humble persons: Evidence from three studies, The Journal of Positive Psychology, 7:1, 16-29.

Improve relationship quality

-Don E. Davis, Everett L Worthington Jr., Joshua N. Hook, Robert A. Emmons, Peter C. Hill, Richard A. Bollinger & Daryl R. Van Tongeren (2013) Humility and the Development and Repair of Social Bonds: Two Longitudinal Studies, Self and Identity, 12:1, 58-77.

Benjamin R. Meagher, Joseph C. Leman, Caitlyn A. Heidenga, Michala R. Ringquist & Wade C. Rowatt (2021) Intellectual humility in conversation: Distinct behavioral indicators of self and peer ratings, The Journal of Positive Psychology, 16:3, 417-429.

Promotes learning

Tenelle Porter, Karina Schumann, Diana Selmeczy, Kali Trzesniewski, Intellectual humility predicts mastery behaviors when learning, Learning and Individual Differences, Volume 80, 2020.

BENEFITS

Promotes mental and physical health

-Dorota Weziak-Bialowolska, Piotr Bialowolski, Ryan M. Niemiec.(2021), Being good, doing good: The role of honesty and integrity for health, Social Science & Medicine, Volume 291.

-Christopher Peterson, Willibald Ruch, Ursula Beermann, Nansook Park & Martin E. P. Seligman (2007), Strengths of character, orientations to happiness, and life satisfaction, The Journal of Positive Psychology, 2:3, 149-156

-Schueller, S. M., & Parks, A. C. (2014). The science of self-help: Translating positive psychology research into increased individual happiness. European Psychologist, 19(2), 145–155.

-Schutte, N. S., & Malouff, J. M. (2019). The impact of signature character strengths interventions: A meta-analysis. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 20(4), 1179–1196.

Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive Psychology Progress: Empirical Validation of Interventions. American Psychologist, 60(5), 410–421.

Proposed to increase happiness

-Aristotle (1925) The Nicomachean Ethics (Oxford University Press, Oxford).

Buffer against the negative impact of adversities

-VanderWeele, J Tyler, (2017), On the Promotion of Human Flourishing”, Perspective, Social Sciences, 114(31), 8148-8156

Improvement in task performance and work satisfaction
-Pang, Dandan & Ruch, Willibald. (2019). Fusing character strengths and mindfulness interventions: Benefits for job satisfaction and performance. Journal of Occupational Health Psychology. 24. 150-162.

BENEFITS

Reduce symptoms of depression,
anxiety, and hostility

-K.M. Chan, K. Horneffer, (2006), “Emotional expression and psychological symptoms: A comparison of writing and drawing”, The Arts in Psychotherapy, 33(1), 26-36.

Boost mood

-Pantchenko Tania, Lawson Marie, Joyce R. Marie (2010), “Verbal and non-verbal disclosure of recalled negative experiences: relation to well-being”, Psychology and Psychotherapy: Theory, Research and Practice, 76(3), 251-265.

Associated with improving immune functioning

-Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346.

-Frisina, P. G., Borod, J. C. & Lepore, S. J. (2004) A meta-analysis of the effects of written emotional disclosure on the health outcomes of clinical populations. Journal of Nervous and Mental Disease, 192, 629–634.

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The research below cites acceptance research which we assert your journey is a part of.

BENEFITS

Reduces Anxiety and depressive symptoms

-Bussell VA, & Naus MJ (2010). A longitudinal investigation of coping and posttraumatic growth in breast cancer survivors. Journal of Psychosocial Oncology, 28, 61–78.

-Andrew T. Gloster, Noemi Walder, Michael E. Levin, Michael P. Twohig, Maria Karekla (2020),” The empirical status of acceptance and commitment therapy: A review of meta-analyses”, Journal of Contextual Behavioral Science,18, 181-19.

-Peters M, Goedendorp M, Verhagen S, van der Graaf WTA, & Bleijenberg G (2014). Exploring the contribution of psychosocial factors to fatigue in patients with advanced incurable cancer. Psycho-Oncology, 23, 773–779. 

Linked to greater sense of happiness

-Hanson, R; 2009; Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom; New Harbinger Publications; Oakland, CA.

May become more mindful

-Williams, M; Teasdale, J; Segal, Z; Kabat-Zinn, J; 2007; The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness; The Guilford Press; New York, NY.

Fosters sense of connectedness

-S.M. Graham, J.Y. Huang, M.S. Clark, V.S. Helgeson (2008), V Psychology Bulletin, 34 (3) (pp. 394-406.

-E.L. Deci, R.M. Ryan Autonomy and need satisfaction in close relationships: Relationships motivation theory Human motivation and interpersonal relationships, Springer, Dordrecht (2014), pp. 53-73.

Improves the feeling that people are being themselves

-M.F. Lynch, J.G. La Guardia, R.M. Ryan On being yourself in different cultures: Ideal and actual self-concept, autonomy support, and well-being in China, Russia, and the United States The Journal of Positive Psychology, 4 (4) (2009), pp. 290-304.

The research benefits below cite gratefulness research, as we believe life is something to be grateful for.

BENEFITS

Improve mental health outcomes and well-being

-Robert A. Emmons, Robin Stern (2013), Gratitude as a Psychotherapeutic Intervention, Clinical Pyschology, June.

Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

Become less materialistic

-Polak, E. L., & McCullough, M. E. (2006). Is gratitude an alternative to materialism? Journal of Happiness Studies, 7(3), 343–360.

Protect against burnout

-Chan, D. W. (2011). Burnout and life satisfaction: Does gratitude intervention make a difference among Chinese school teachers in Hong Kong? Educational
Psychology, 31(7), 809–823.

Lessen the attention one pays to negative information

-Garland, E. L., Fredrickson, B. L., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience on the treatment of emotion dysfunctions and deficits in psychopathology. Clinical Psychology Review, 30(7), 849–864.

Increase self-esteem

Lin, C.-C. (2015). Self-esteem mediates the relationship between dispositional gratitude and well-being. Personality and Individual Differences, 85(October), 145–148.

BENEFITS

Improves resiliency and mood

-Heller AS, et al. Reduced capacity to sustain positive emotion in major depression reflects diminished maintenance of fronto-striatal brain activation. Proc. Natl. Acad. Sci. U. S. A. 2009;106:22445–22450.

-Admon R, Pizzagalli DA. Corticostriatal pathways contribute to the natural time course of positive mood. Nat. Commun. 2015;6:10065.

Lessens cortisol response after stress exposure

-Speer ME, Delgado MR. Reminiscing about positive memories buffers acute stress responses. Nat Hum Behav. 2017 May;1(5):0093.

Reduces depression like behavior

-Askelund AD, Schweizer S, Goodyer IM, van Harmelen AL. Positive memory specificity is associated with reduced vulnerability to depression. Nat Hum Behav. 2019 Mar;3(3):265-273.

Boost feelings of happiness

-Bryant, F. B., Smart, C. M., & King, S. P. (2011). Using the past to enhance the present: Boosting happiness through positive reminiscence. Emotion, 11(4), 861–867.

BENEFITS

Improves quality of sleep

-Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(4):494–501.

Heightened sense of clarity

-Davis DM, Hayes JA. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198-208.

Reduces stress and anxiety

-Ivan Nyklíček, Ph.D. , Karlijn F. Kuijpers, M.A., Effects of Mindfulness-Based Stress Reduction Intervention on Psychological Well-being and Quality of Life: Is Increased Mindfulness Indeed the Mechanism?, Annals of Behavioral Medicine, Volume 35, Issue 3, June 2008, Pages 331–340.

Promotes fulfilling relationships

-Karremans, J. C., Schellekens, M. P. J., & Kappen, G. (2017). Bridging the Sciences of Mindfulness and Romantic Relationships: A Theoretical Model and Research Agenda. Personality and Social Psychology Review, 21(1), 29–49.

Creates a stronger sense of empathy

-Beddoe, E. Amy, Murphy, O. Susan (2004), Does Mindfulness Decrease Stress and Foster Empathy Among Nursing Students?, Journal of Nursing Education, 43(7), 305 – 312.

BENEFITS

Creates more time to build relationships

-Jeffrey J. Froh, Christopher J. Fives, J. Ryan Fuller, Matthew D. Jacofsky, Mark D. Terjesen & Charles Yurkewicz (2007) Interpersonal relationships and irrationality as predictors of life satisfaction, The Journal of Positive Psychology, 2:1, 29-39

Less stress and anxiety

-Saxbe D, Repetti RL. For better or worse? Coregulation of couples' cortisol levels and mood states. J Pers Soc Psychol. 2010 Jan;98(1):92-103.

-Saxbe DE, Repetti R. No place like home: home tours correlate with daily patterns of mood and cortisol. Pers Soc Psychol Bull. 2010 Jan;36(1):71-81.

Increases productivity & focus

-Katharina N. Seidl, Marius V. Peelen, Sabine Kastner, (2012), Neural Evidence for Distracter Suppression during Visual Search in Real-World Scenes, Journal of Neuroscienc, 32 (34)

Associated with increased happiness and satisfaction

-Sirgy, M.J. Materialism and Quality of Life. Social Indicators Research 43, 227–260 (1998).

We associated nationality as a personal characteristic of cultural identify, which has been linked to numerous benefits.

BENEFITS

Linked to improved well being

-Williams AD, Clark TC, Lewycka S. The associations between cultural identity and mental health outcomes for indigenous māori youth in new zealand. Front Public Health. 2018;6.

May improve life choices including career and romantic

-Côté JE. The role of identity capital in the transition to adulthood: The individualization thesis examined. Journal of Youth Studies. 2002;5(2):117–134.

-Beyers W, Seiffge-Krenke I. Does identity precede intimacy? Testing Erikson’s theory on romantic development in emerging adults of the 21st century. Journal of Adolescent Research. 2010;25:387–415.

Can improve self-esteem

-Coopersmith S. The self-esteem inventories. Palo Alto, CA: Consulting Psychologists Press; 1981.

BENEFITS

Improves wellbeing, reduces stress and results in less work absences

-Cooper, Cary (2015), The Global Impact of Biophilic Design in the Workplace.

-Elzeyadi, Ihab (2011), Daylighting-Bias and Biophilia: Quantifying the Impacts of Daylighting and Views on Occupants Health.

-Shern et al., (2014), “Impact of Toxic Stress on Individuals and Communities”, Mental Health America.

-Gauderman et al., (2015), “Association of Improved Air Quality with Lung Development in Children”, The New England Journal of Medicine, 372, 905-913.

Associated with lower BMI

-Wolch et al., (2011), "Childhood Obesity and Proximity to Urban Parks and Recreational Resources: A Longitudinal Cohort Study”, Health Place, 17(1), 207-214.

Reduces depressive symptoms  

-Bratman et al., (2015), Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation, Psychological and Cognitive Sciences, 112 (28), 8567-8572.

BENEFITS

Associated with increased mental acuity

-Salimpoor, V., Benovoy, M., Larcher, K. et al. Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nat Neurosci 14, 257–262 (2011).

Facilitates learning

-Park, A.J., Harris, A.Z., Martyniuk, K.M. et al. Reset of hippocampal–prefrontal circuitry facilitates learning. Nature 591, 615–619 (2021).

Improves well-being

-Pressman SD, Matthews KA, Cohen S, Martire LM, Scheier M, Baum A, Schulz R. Association of enjoyable leisure activities with psychological and physical well-being. Psychosom Med. 2009 Sep;71(7):725-32.

Linked to boosting happiness

-Nico Bunzeck, Emrah Düzel, Absolute Coding of Stimulus Novelty in the Human Substantia Nigra/VTA, Neuron, Volume 51, Issue 3, 2006, Pages 369-379.

Improves memory

-Schomaker J, Meeter M. Short- and long-lasting consequences of novelty, deviance and surprise on brain and cognition. Neurosci Biobehav Rev. 2015 Aug;55:268-79.

BENEFITS

Associated with better health and lower chance of disease

-Rozanski A, Bavishi C, Kubzansky LD, Cohen R. Association of Optimism With Cardiovascular Events and All-Cause Mortality: A Systematic Review and Meta-analysis. JAMA Netw Open. 2019;2(9):e1912200.

-Eric S. Kim and others, Optimism and Cause-Specific Mortality: A Prospective Cohort Study, American Journal of Epidemiology, Volume 185, Issue 1, 1 January 2017, Pages 21–29.

-Hernandez R, Kershaw KN, Siddique J, Boehm JK, Kubzansky LD, Diez-Roux A, Ning H, Lloyd-Jones DM. Optimism and Cardiovascular Health: Multi-Ethnic Study of Atherosclerosis (MESA). Health Behav Policy Rev. 2015 Jan;2(1):62-73.

Improves coping skills

-Nes, L. S., & Segerstrom, S. C. (2006). Dispositional Optimism and Coping: A Meta-Analytic Review. Personality and Social Psychology Review, 10(3), 235–245.

BENEFITS

May lead to breakthrough performances

-Liu, L., Wang, Y., Sinatra, R. et al. Hot streaks in artistic, cultural, and scientific careers. Nature 559, 396–399 (2018).

Improve mental health

-Schnitker, S. A., & Emmons, R. A. (2007). Patience as a virtue: Religious and psychological perspectives. Research in the Social Scientific Study of Religion, 18, 177–207.

Become more empathic, equitable and forgiving

-R. Comer, Debra;E. Sekerka, Leslie (2014), “Taking time for patience in organizations,” The Journal of management development, 04 Feb 2014, 33(1), 6 – 23.

May become more selfless

-Oliver S. Curry, Michael E. Price, Jade G. Price (2008), “Patience is a virtue: Cooperative people have lower discount rates”, Personality and Individual Differences, 44(3), 780-785

Improve likelihood of delayed gratification

-DeSteno, D., Li, Y., Dickens, L., & Lerner, J. S. (2014). Gratitude: A Tool for Reducing Economic Impatience. Psychological Science, 25(6), 1262–1267.

We cite research on the topic of 'mental contrasting' as a proxy for the concept of perfection. Mental contrasting is defined as thinking about the positive outcomes of achieving a goal with the obstacles to attain it. Individuals that can visualize the whole picture – and not just the positive aspects of a goal are likely to appreciate the notion of imperfection.

BENEFITS

Improve physical and mental well being

-Stadler, G., Oettingen, G., & Gollwitzer, P. M. (2009). Physical activity in women: Effects of a self-regulation intervention. American Journal of Preventive Medicine, 36(1), 29-34.

Improve health of romantic relationships

-Schrage, J., Schwörer, B., Krott, N. R., & Oettingen, G. (2019). Mental contrasting and conciliatory behavior in romantic relationships. Motivation and Emotion, 44, 1–17.

-The Course of Love ; Author, Alain De Botton ; Publisher, McClelland & Stewart

Can increase initiative and enhance performance

-Oettingen, G., Marquardt, M. K., & Gollwitzer, P. M. (2012). Mental contrasting turns positive feedback on creative potential into successful performance. Journal of Experimental Social Psychology, 48(5), 990–996.

More likely to seek help when needed

-Christiansen, S., Oettingen, G., Dahme, B., & Klinger, R. (2010). A short goal-pursuit intervention to improve physical capacity: A randomized clinical trial in chronic back pain patients. Pain, 149(3), 444-452.

BENEFITS

Improvements in attitudes towards the other individuals

-Clore, G. L., & Jeffery, K. M. (1972). Emotional role playing, attitude change, and attraction toward a disabled person. Journal of Personality and Social Psychology, 23(1), 105–111.

-Galinsky, A. D., & Ku, G. (2004). The Effects of Perspective-Taking on Prejudice: The Moderating Role of Self-Evaluation. Personality and Social Psychology Bulletin, 30(5), 594–604.

-Batson CD, Polycarpou MP, Harmon-Jones E, Imhoff HJ, Mitchener EC, Bednar LL, Klein TR, Highberger L. Empathy and attitudes: can feeling for a member of a stigmatized group improve feelings toward the group? J Pers Soc Psychol. 1997 Jan;72(1):105-18.

Foster trust

-Batson CD, Lishner DA, Stocks EL. The empathy—altruism hypothesis. In: Schroeder DA, Graziano WG, editors. The Oxford Handbook of Prosocial Behavior. Oxford library of psychology; 2015:259–281.

Reduce selfish behavior

-Epley N, Caruso E, Bazerman MH. When perspective taking increases taking: reactive egoism in social interaction. J Pers Soc Psychol. 2006;91(5):872–889.

BENEFITS

Increase likelihood of exercise

-https://www.cdc.gov/healthypets/keeping-pets-and-people-healthy/how.html#:~:text=There%20are%20many%20health%20benefits,depression%20by%20giving%20us%20companionship

Improvements in children's social skills, prosocial behaviors, and
problematic behaviors

-Schuck SE, Emmerson NA, Fine AH, Lakes KD. Canine-assisted therapy for children with ADHD: preliminary findings from the positive assertive cooperative kids study. J Atten Disord. 2015 Feb;19(2):125-37.

Helps reduce anxiety

-O'Haire ME, McKenzie SJ, Beck AM, Slaughter V. Animals may act as social buffers: Skin conductance arousal in children with autism spectrum disorder in a social context. Dev Psychobiol. 2015 Jul;57(5):584-95.

Aids in blood-sugar control

-Maranda L, Lau M, Stewart SM, Gupta OT. A novel behavioral intervention in adolescents with type 1 diabetes mellitus improves glycemic control: preliminary results from a pilot randomized control trial. Diabetes Educ. 2015 Apr;41(2):224-30.

Findings showed evidence of
improvement academic performance

-Syrnyk C, McArthur A, Zwack A, Handelsman A. Supporting Young Readers: A Mixed-Methods Study of Their Literacy, Behaviour, and Perceptions When Reading Aloud to Dogs or Adults. Early Child Educ J. 2022 Oct 21:1-15.

BENEFITS

Linked to happiness

-Proyer, R.T. (2012b). Examining playfulness in adults: Testing its correlates with personality, positive psychological functioning, goal aspirations, and multi-methodically assessed ingenuity. Psychological Test and Assessment Modeling, 4, 103– 127.

-Proyer, R.T. (2014b). Playfulness over the lifespan and its relation to happiness: Results from an online survey. Zeitschrift für Gerontologie und Geriatrie, 47, 508– 512.

Improves relationship satisfaction

-Aune, K.S., & Wong, N.C.H. (2002). Antecedents and consequences of adult play in romantic relationships. Personal Relationships, 9, 279– 286.

Linked to improved well being

-Proyer, R. T., Brauer, K., Gander, F., & Chick, G. (2021). Can playfulness be stimulated? A randomised placebo‐controlled online playfulness intervention study on effects on trait playfulness, well‐being, and depression. Applied Psychology: Health and Well-Being, 13(1), 129–151.

-Bertenshaw, E.J., & Brauer, K. (2018). The positive relationships of playfulness with indicators of health, activity, and physical fitness. Frontiers in Psychology, 9, 1440.

BENEFITS

Reduce symptoms of anxiety

-David Shadinger, John Katsion, Sue Myllykangas & Denise Case (2020) The Impact of a Positive, Self-Talk Statement on Public Speaking Anxiety, College Teaching, 68:1, 5-11

Improve professional performance

-Park SH, Lim BS, Lim ST. The Effects of Self-Talk on Shooting Athletes' Motivation. J Sports Sci Med. 2020 Aug 13;19(3):517-521.

-James Hardy, Aled V. Thomas & Anthony W. Blanchfield (2019) To me, to you: How you say things matters for endurance performance, Journal of Sports Sciences, 37:18, 2122-2130.

-Van Raalte J.L., Brewer B.W., Lewis B.P., Linder D.E., Wildman G., Kozimor J. (1995) Cork! The effects of positive and negative self-talk on dart performance. Journal of Sport Behavior 3, 50-57.

Helps regulate thoughts, feelings, and behavior under social stress

-Kross E, Bruehlman-Senecal E, Park J, Burson A, Dougherty A, Shablack H, Bremner R, Moser J, Ayduk O. Self-talk as a regulatory mechanism: how you do it matters. J Pers Soc Psychol. 2014 Feb;106(2):304-24.

BENEFITS

Associated with improved psychological well-being

-The Psychology of Purpose, Claremont Graduate University and the John Templeton Foundation

Less likely to abuse drugs

-Harlow, L. L., Newcomb, M. D., & Bentler, P. M. (1986). Depression, selfderogation, substance use, and suicide ideation: Lack of purpose in life as a mediational factor. Journal of Clinical Psychology, 42, 5-21.

Improved physical functioning

-Kim ES, Kawachi I, Chen Y, Kubzansky LD. Association Between Purpose in Life and Objective Measures of Physical Function in Older Adults. JAMA Psychiatry. 2017;74(10):1039–1045.

Associated with longer life expectancy

-Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270.

Helps cultivate grit

-Hill, P. L., Burrow, A. L., & Bronk, K. C. (2014). Persevering with Positivity and Purpose: An Examination of Purpose Commitment and Positive Affect as Predictors of Grit. Journal of Happiness Studies, 1-13.

BENEFITS

Associated with improved health

-Baker DW, Parker RM, Williams MV, Clark WS. Nurss J. The relationship of patient reading ability to self-reported health and use of health services. American Journal of Public Health. 1997;87:1027–1030.

Linkedin to improved academic performance

-Duncan GJ, Dowsett CJ, Claessens A, Magnuson K, Huston AC, Klebanov P. Duckworth K. School readiness and later achievement. Developmental Psychology. 2007;43:1428–1446.

-McGee R, Prior M, Willams S, Smart D. Sanson A. The long-term significance of teacher-rated hyperactivity and reading ability in childhood: Findings from two longitudinal studies. Journal of Child Psychology and Psychiatry. 2002;43:1004–1017.

Associated with higher socioeconomic status

-Ritchie SJ. Bates TC. Enduring links from childhood mathematics and reading achievement to adult socioeconomic status. Psychological Science. 2013;24:1301–1308.

Can boost creativity

-Ritchie SJ, Luciano M, Hansell NK, Wright MJ. Bates TC. The relationship of reading ability to creativity: Positive, not negative associations. Learning and Individual Differences. 2013;26:171–176.

-Wang AY. Exploring the relationship of creative thinking to reading and writing. Thinking Skills and Creativity. 2012;7:38–47.

Linked to higher intelligence

-Gottfredson L. Why g matters: The complexity of everyday life. Intelligence. 1997;24:79–132.

BENEFITS

Frees up brainpower

-Babd-Avni, Dinah, Ritov, Ilana (2003), “Routine and the Perception of Time”, Journal of Experiential Psychology, 132(4), 543-550.

Promotes good health

-Gorin AA, Phelan S, Wing RR, Hill JO. Promoting long-term weight control: does dieting consistency matter? Int J Obes Relat Metab Disord. 2004;28:278-281.

Increased functioning and improved sleep

-Mindell JA, Leichman ES, Lee C, Williamson AA, Walters RM. Implementation of a nightly bedtime routine: how quickly do things improve? Infant Behav Dev. 2017;49:220-227.

-Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: sleep, development, and beyond. Sleep Med Rev. 2018;40:93-108.

Improved social skills and academic success

-Spagnola M, Fiese BH. Family routines and rituals: a context for development in the lives of young children. Infant Young Child. 2007;20:284-299.

Improved resilience during times of
crisis

-Black K, Lobo M. A conceptual review of family resilience factors. J Fam Nurs. 2008;14:33-55.

The benefits below cite the negative effects of rumination. By working to stop rumination, one may avoid these negative effects.

BENEFITS

Feel worse, leading to more rumination

-Lori M. Hilt and Seth D. Pollak. Getting Out of Rumination: Comparison of Three Brief Interventions in a Sample of Youth. Journal of abnormal child psychology. 2010.

Feelings of hopelessness

-Tartakovsky, M. Why Ruminating is Unhealthy and How to Stop. July 2018, PsychCentral

Leads to poor problem solving

-Watkins ER. Psychol Bull 2008;134:163‐206.

Leads to biased problem solving

-Nolen‐Hoeksema S, Wisco BE, Lyubomirsky S. Perspect Psychol Sci 2008;3:400‐24.

Impairs interpersonal functioning

-Watkins ER. Rumination‐focused cognitive‐behavioral therapy for depression. New York: Guilford, 2016.

BENEFITS

Lower blood pressure

-Bernardi L, Porta C, Sleight P (2006), “Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: the importance of silence,” Heart, 92:445-452.

Improve concentration and focus

-Radun J, Maula H, Rajala V, Scheinin M, Hongisto V. Speech is special: The stress effects of speech, noise, and silence during tasks requiring concentration. Indoor Air. 2021 Jan;31(1):264-274.

Stimulate brain growth

-Kirste, I., Nicola, Z., Kronenberg, G. et al. Is silence golden? Effects of auditory stimuli and their absence on adult hippocampal neurogenesis. Brain Struct Funct 220, 1221–1228 (2015).

Reduce insomnia and fatigue

-Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. (2015), “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial”. JAMA Intern Med, 175(4):494–501.

Better decision making

-Sun Sai, Yao Ziqing, Wei Jaixin, Yu Rongjun, (2015), “Calm and smart? A selective review of meditation effects on decision making,” Frontiers in Psychology, 6.

BENEFITS

Necessary for our healthy functioning and survival

-Cirelli C, Tononi G. The sleeping brain [published online May 1, 2017] Cerebrum. 2017. pp. cer-07–17.

Improves mental functions

-Puderbaugh, M. and Emmady, P. D. (2022, February 8). Neuroplasticity. In StatPearls. StatPearls Publishing., Retrieved April 5, 2022.

Restored immune system

-National Heart, Lung, and Blood Institute. (n.d.). How sleep works., Retrieved April 5, 2022

Improve athletic performance

-Halson, S. (2020, May 1). Overtraining syndrome in athletes. In F. G. O’Connor (Ed.).

Maintaining Healthy Weight

-Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. (2021, January 1). Healthy weight, nutrition, and physical activity. Centers for Disease Control and Prevention., Retrieved April 5, 2022

BENEFITS

May help us to act with greater clarity, momentum, and impact 

-Cashman, K. (2012). The pause principle: Step back to lead forward (Vol. 35, No. 1). Berrett-Koehler Publishers.

-Rowe, M. B. (1986). Wait time: Slowing down may be a way of speeding up!. Journal of teacher education, 37(1), 43-50.

Improvements in both anxiety and depression

-Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical psychology review, 33(6), 763-771.

Associated with reduced caloric intake

-Shah M, Copeland J, Dart L, Adams-Huet B, James A, Rhea D. Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects. J Acad Nutr Diet. 2014 Mar;114(3):393-402.

Become more empathic

-Arthur P. Claramicoli, The Stress Solution: How Empathy and Cognitive Behavioral Therapy Combine to Reduce Anxiety and Develop Resilience.

The research below cites celebrations research which we use as a proxy for the concept of step-by-step.

BENEFITS

Feel more socially supported

-Brick, D. J., Wight, K. G., Bettman, J. R., Chartrand, T. L., & Fitzsimons, G. J. (2023). Celebrate Good Times: How Celebrations Increase Perceived Social Support. Journal of Public Policy & Marketing, 42(2), 115–132.

Supports the development of a growth mindset

-Yeager, D. S. and Dweck, C. S. (2020) ‘What can be learned from growth mindset controversies’, American Psychologist.

Improves feelings of connectedness

-Di Malta, G., Moller, N. (2022) ‘University connectedness, relational depth, wellbeing, anxiety and academic achievement in FASS students’, FASSTEST Final Project Report. (Internal only)

Improve cognitive performance

-Dehaene, S. (2020) How We Learn, Penguin Books Ltd.

Reduces stress and anxiety

-Geurts, S. A. E., Beckers, D.G.J., Tucker, P. (2014) ‘Recovery from demanding work hours. An introduction to contemporary work psychology’, 2014 ;196–219.

BENEFITS

Linked to improved performance

-Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Punishment: Issues and experiments, 27-41.

-Cole, L. W. (1911). The relation of strength of stimulus to rate of learning in the chick. Journal of Animal Behavior, 1(2), 111.

-Broadhurst, P. L. (1957). Emotionality and the Yerkes-Dodson law. Journal of experimental psychology, 54(5), 345.

-Hebb, D. O. (1955). Drives and the CNS (conceptual nervous system). Psychological review, 62(4), 243.

-Teigen, K. H. (1994). Yerkes-Dodson: A law for all seasons. Theory & Psychology, 4(4), 525-547.

Promotes learning

-Massi, Bart, Donahue, H. Christopher, Lee, Daeyeol (2018), “Volatility Facilitates Value Updating in the Prefrontal Cortex”, Neuron, 99(3), 598-608.