The Happiness Track Book Summary By Emma Seppälä

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The Happiness Track by Emily Esfahani Smith (2016)) is a book that outlines the steps you can take in order to be happier and more successful.

With an emphasis on debunking myths about what it takes to achieve success, the chapters provide practical instruction backed up by reliable scientific research.

You’ll find sections that discuss how to reduce stress and create a life full of joy and satisfaction in the process.

Whether you’re looking for the keys to greater success or just want simple methods for finding contentment, The Happiness Track offers concrete advice on how best to pursue your goals.

The Happiness Track Book

Book Name: The Happiness Track (How to Apply the Science of Happiness to Accelerate Your Success)

Author(s): Emma Seppälä

Rating: 4.6/5

Reading Time: 19 Minutes

Categories: Mindfulness & Happiness

Author Bio

Emma Seppälä is the leading expert in Happiness Research.

Not only does she have a Doctorate from Stanford University, but she also helps to lead one of the top research centers for Compassion and Altruism Research as well.

This has given her the opportunity to share her insightful knowledge in various articles for Harvard Business Review, Psychology Today, and others.

Now Emma Seppälä brings us her first book ever - The Happiness Track.

In this book, Emma delves deep into the science behind happiness and how one can achieve it and increase their overall wellbeing.

With research-backed tips and strategies, readers are certain to increase their positive vibes after reading this book!

How To Find Happiness Directly: Exploring The Science Of Mind And Body


Do you want to be happier? Who doesn’t? The Happiness Track by Emma Seppala is an incredible book that can show you how!

Instead of focusing on career, money or love – all of which may contribute to your happiness but not directly cause it – the book dives deeper into understanding how our minds and bodies work to be truly happy.

From pretending to be a child again in order to recapture a sense of joy, making sure both nostrils are working properly for better oxygen intake, and learning why it’s important for people to “be like antelopes” in order to feel contentment, the book covers valuable material that can help you find true happiness.

Planning ahead and constantly setting goals aren’t always beneficial when it comes to finding satisfaction either.

As the book explains in its inspiring sections, these activities can sometimes be counterproductive.

Seppàla’s research even includes shocking experiments with study participants who were inspired to give themselves electric shocks as they searched for contentment!

If you want real-life advice on how you can improve your mental health and well-being through unraveling life’s mysteries and opening yourself up for transformation — pick up this amazing book today!

Be happier!

Embrace The Present Moment To Increase Productivity, Happiness, And Awe

We tend to focus too much on what’s going on in the future, instead of staying present in the moment.

We think that by ruminating about the future or worrying about deadlines we are being productive, but that tends to pull our attention away from the here and now, leading to missed opportunities and strained relationships.

Instead of multitasking all the time, we should be more mindful and engaged in what we’re doing.

Research shows that people who stay 100-percent focused on a single task – even if it is mundane – experience higher levels of happiness.

So how can you train yourself to remain in the present moment? By removing unnecessary distractions; decluttering your workspace; blocking access to websites; silencing mobile devices while working; setting specific limited amounts of time for completing tasks; and practicing meditation.

Meditation can have tremendous results – not only will it help with your productivity and happiness, but some people say they experience a world that looks brighter and more vivid after meditating!

The Human Spirit Is Resilient In The Face Of Stress–But It Can Be Sapped By Too Much

For many of us, living in today’s world is synonymous with experiencing constant stress.

We often believe this to be a normal and beneficial part of life – it has been said that stress can help increase ambition and further our personal achievements.

But is this assumption true?

The reality is that there are two kinds of stress: the good, short-term kind and the bad, long-term kind.

Short-term stress can actually motivate us by activating adrenaline which boosts mental and physical performance.

However, too much stress can have harmful effects on our health, leading to chronic levels of stress which can negatively affect our well-being as well as impact those around us.

This is because we unconsciously pick up on emotions from people through pheromones, or chemicals produced when we sweat – a stressed out person at work will make everyone else uneasy, too!

On the flip side, we do possess an internal ability to bounce back from stressful situations – simply consider how small children go from tears to laughter in moments!

Yet this natural resilience has weakened over time due to the various advertising tactics that induce high levels of insecurity and thoughts related to lacking something in life which could otherwise be obtained upon purchasing a product.

The bombardment of emails, social media posts and news further exacerbate the damaging effects of increased stress today.

In conclusion, it’s obvious that many of us live in a fast-paced world where managing constant stress has become accepted as not only normal but useful…

but if someone claims this to be the case without acknowledging its potential dangers? Don’t hesitate to call them out!

How Deep Breathing Helps To Calm Stress And Improve Emotional Resilience

Emotional Resilience

The best way to reduce stress is not by talking yourself out of it or suppressing your emotions, as researchers have found these tactics don’t really work in the long run.

The answer? Learning how to breathe properly!

By changing your breathing patterns, you can actually change the way you feel and reduce the levels of stress hormones like cortisol in your body.

As Stanford University researchers agree, this can help towards greater emotional resilience.

The author of The Happiness Track book found that using breathing techniques helped her achieve positive outcomes with war veterans with Post Traumatic Stress Disorder (PTSD).

It just goes to show that if it works on them, it’s sure to work on anyone else suffering from stress.

Deep breathing not only helps reduce levels of stress but also energize you.

That might seem counterintuitive, but research proves it true!

So why not give it a go and see what happens?

Keep Calm And Carry On: Using Simple Breathing Exercises To Quiet Your Nerves

Breathing techniques and slow-paced activities can be incredibly effective in building resilience against stress.

If you ever find yourself overwhelmed, there are simple breathing exercises that you can practice to help calm down your nerves.

From conscious slow deep breaths to alternate nostril breathing, these methods not only help you relax but can also rewire your nervous system as you practice them.

Moreover, taking time out to do a calming activity – like a leisurely walk or doing yoga, meditation or tai chi—can be just as beneficial and have added benefits like improved memory.

Even something as simple as hugging someone you love has been shown to reduce stress!

So the next time you feel overwhelmed with anxiety or fear, don’t forget to take a breath and let yourself go slow—remember that breathing techniques and self-care activities can make all the difference in dealing with life’s stresses!

The Key To Avoiding Burnout: Finding The Positive In Every Situation

Burnout can happen when we’re over-exerting our minds and emotions.

It’s no secret that extreme emotional highs or lows, struggling to exercise self-control all the time, and worrying (or expecting to worry) too much can deplete a person’s mental energy.

Staying positive in situations can become an invaluable tool for preserving one’s energy.

One study found that people who took part in funny videos or received surprise presents showed no fatigue and had better ability to control themselves.

Even when faced with boring chores or unpleasant tasks, focusing on the positive aspects of why it needs to be done is vital.

The Happiness Track book explains how being able to stay composed and think rationally even in stressful situations will enable us to do better.

It provides readers with real life examples from patients who have used calming techniques under difficult circumstances; like a soldier who was injured during a firefight yet was still able to take orders by remaining focused and composed.

We needn’t exhaust our minds and nerves by worrying too much—remembering these helpful tips will certainly help prevent burnout in the long run!

The Power Of Doing Nothing: Ignite Your Creative Idleness For Greater Success

Greater Success

Do you tend to over-stimulate yourself rather than taking a break and allowing your mind to wander? Do you feel guilty when doing nothing, yet wonder where all the creative ideas come from? It’s time to learn three easy steps that can help increase your creativity by making time for idleness.

First, when you have free time between tasks that demand your full attention, it’s important to engage in mindless tasks instead of leisure activities.

Would-be activities such as data entry or writing are recommended, as these don’t hold your full attention but still allow for some background mental stimulation.

Second, make sure that you allow for moments of play throughout the day.

Playing trampoline jumping or hide and seek with children is an example of an activity not oriented towards a goal which works to expand one’s thinking horizons thereby increasing creativity.

Lastly, take some time out of each day to be silent and allow your mind its own space.

This can be accomplished through meditation or simply sitting in nature without any distractions.

By employing these three techniques and allowing yourself more moments of idleness throughout each day, we can grow more creative and build up our ability to articulate ideas clearly and better understand how we relate to work in general.

Stop Being So Self-Critical: How To Show Yourself Compassion Instead

It’s time to put an end to our self-criticalness and start showing ourselves a little more compassion and understanding.

Studies have shown that being too hard on yourself can be counterproductive and lead to depression.

Not only that, but it also makes you focus too much on what’s not working instead of what is going right.

This negative outlook may have been an evolutionary survival mechanism, helping our ancestors avoid dangers in the wild.

However, today this negativity bias is more harmful than helpful – most mistakes won’t lead to us becoming dinner for a hungry predator!

In fact, it’s often these same fears of failure that prevent us from taking the challenges necessary for success.

The answer? Start practicing more self-love and understanding; this will give you a healthier, less critical view of yourself and the world around you.

And with more self-compassion comes resilience: you’ll be affected less by both internal and external criticisms, making it easier to bounce back from any lows you experience.

So let’s conquer negativity bias by being less self-critical; let’s replace it with self-compassion and self-love instead – after all, we deserve it!

Express Gratitude To Yourself And Others For Lasting Benefits: The Benefits Of Writing With Self-Compassion

Expressing gratitude is one key way to help focus on what we have rather than what we may feel like we don’t have.

Studies show that only around half the people in the United States regularly express gratitude for one another so it’s important to be more mindful of this habit.

It has been scientifically proven that expressing gratitude can significantly improve our overall emotional well being and lead us down a path of positivity and happiness.

Additionally, it can help us sleep better, become less materialistic, and even give us a different perspective on our failures or mistakes.

One actionable step you can take to express more gratitude is simply repeating supportive phrases to yourself or writing them down – this will help create a cheerleader-like attitude towards your efforts no matter how small they are.

You could also try journaling with the intention of writing down your list of daily achievements along with focused expressions of thanks.

Even writing letters as if you were talking about a friend can be helpful for regulating emotions in order to put life events into better perspective.

Gratitude truly is an act of self-compassion, so it’s beneficial to not forget expressing thanks each day!

The Proven Benefits Of Compassion: Healthier, Happier, And More Successful


Our culture often teaches us to focus solely on ourselves, overlooking the importance of being kind and compassionate to those around us.

But it’s clear that this mentality has more drawbacks than benefits.

It can make you egotistical, a trait shared by narcissists, leading to poorer judgement of others and an inability to form meaningful connections.

Whether it’s in your personal relationships or in the workplace, looking out only for yourself just doesn’t pay off in the long run.

On the other hand, displaying kindness towards others brings with it many rewards.

Studies have shown that compassion can promote improved company performance levels and profit margins as well as increase employee well-being and extend life expectancy.

In addition, forming better bonds with those around you can have a positive influence on both mental and physical health.

It’s time we start thinking beyond ourselves; be kinder with an open heart and reap the many rewards that come from looking outward instead of focusing inward.

Wrap Up

The Happiness Track by Emma Seppala is a valuable book that encourages us to be kind, caring and compassionate.

The main takeaway from this book is simple: be present in the moment, let go of stress and tap into your own creative potential.

Self-care is essential for a healthy lifestyle, but equally important is showing compassion towards others.

In order to thrive as individuals and as a society, it is essential to practice kindness – both for ourselves, and for each other.

To sum it up: think before you speak, show care with words and act compassionately even during difficult times.

Following these actions will help reduce stress in our lives and bring us closer together as a society.

So don’t delay: pick up The Happiness Track and start living with kindness today!

Arturo Miller

Hi, I am Arturo Miller, the Chief Editor of this blog. I'm a passionate reader, learner and blogger. Motivated by the desire to help others reach their fullest potential, I draw from my own experiences and insights to curate blogs.

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