Pursuing happiness is something that many of us strive for, but finding it can be challenging at times. However, there are things that you can do to support yourself on this journey. Tune in to the full episode and hear some actionable items with our special guest and Industrial Organizational Psychologist, Dr. Alan Whitehead. He founded the Mirthworks Institute in 2018 and currently serves as its Director. Mirthworks is dedicated to improving Workplace Wellness.
In this episode, we discuss:
- What is self-determination theory, and how can it actually help you?
- What can you do to support yourself while on your pursuit of happiness?
- How mirth enhancement training can help you.
- A movie: Hector and the Search for Happiness
Remember, happiness is a journey, not a destination. Be kind to yourself along the way and know that it’s okay to have ups and downs. By taking these steps to support yourself, you can increase your chances of experiencing greater happiness and fulfillment in life.
The Science of Self-Determination and Happiness
To set the stage, we started with a brief overview of self-determination theory, which explains why some people exude confidence and inner strength, while others feel powerless or reliant on external factors. Dr. Whitehead highlights three core components that fuel motivation and happiness:
- Competence – Feeling capable and skilled.
- Connection – Building meaningful relationships.
- Autonomy – Having the freedom to approach tasks in your own way.
These elements not only influence workplace satisfaction but also impact our personal sense of happiness. By fostering competence, connection, and autonomy, you can build a solid foundation for resilience and joy.
Reclaiming Joy and Playfulness
Life gets busy, and many of us lose touch with our inner joy. We’ve all been there—caught in the grind, running from task to task, and realizing we’ve forgotten how to have fun. Dr. Whitehead challenges us to reconnect with play and laughter, even if it feels uncomfortable at first.
Mirth Enhancement Training: A Pathway to Reframing
Dr. Whitehead developed mirth enhancement training to help individuals reframe experiences and cultivate joy. Here’s how it works:
- Look Back – Reflect on past events, especially those you wish had gone differently. Consider how you could reframe them or find humor in hindsight.
- Plan Forward – Anticipate future situations and brainstorm ways to infuse positivity, humor, or playfulness.
- Act in the Present – Strengthen your “mirth muscle” by choosing joy in the moment. Small actions, like complimenting a coworker or lightening the mood in a meeting, can shift your perspective.
Overcoming Fears and Self-Judgment
Dr. Whitehead’s honesty about his own fears, especially around parenting, was a powerful reminder that no one is immune to doubt or self-judgment. However, he also emphasizes the importance of embracing obstacles as opportunities for growth. Reframing challenges as valuable learning experiences can transform fear into motivation.
Letting Go of Perfectionism
For many of us, perfectionism is a major barrier to happiness. Whether it stems from cultural pressures or personal expectations, it’s easy to get stuck in a cycle of shame and self-doubt. Dr. Whitehead encourages us to see mistakes as stepping stones and to focus on mastering skills rather than achieving unattainable perfection.
Practical Takeaways for Happiness and Fulfillment
- Start Small – Pick one area of dissatisfaction and focus on improving it.
- Reframe Your Perspective – Find humor or positivity in everyday moments.
- Foster Connection – Strengthen relationships by showing genuine interest and appreciation.
- Pursue Mastery – Invest time in developing skills that boost your confidence and motivation.
- Stay Curious – Ask yourself, “How can I make this moment more enjoyable?”
About Dr. Alan Whitehead
Dr. Alan Whitehead founded the Mirthworks Institute in 2018 and currently serves as its Director. Mirthworks is dedicated to improving Workplace Wellness. Dr Whitehead holds a PhD in Industrial & Organizational Psychology and an MBA. His research interests center on workplace fun, job satisfaction, and performance improvement. In his spare time, Alan likes to curate his office collection of Science Fiction memorabilia (aka toys for semi-grown-ups).
