I posted the image above on my social media accounts a while ago and was amazed to find how much it resonated with people. Maybe you’re not tired, maybe you’re just doing too little of what makes you come alive. It’s a theme that has kept cropping up in my coaching sessions and in random conversations with people over these last couple of months, as well as something that has been particularly close to my heart this past year.
I don’t know about you, but my energy typically comes in bursts – often in moments of palpable connection and chemistry when I find a kindred spirit, when I’m talking about things I care about a great deal, or when I’m completely absorbed in making a project that matters to me happen. It’s also a running joke in my family about my ability to sleep anywhere, at any time, and for rudely long periods. There are days when I’ve simply had no energy for anything at all, yet also others when I’ve been on fire.
You have, most likely, experienced what it feels like to just get by in a job, your work environment or just life in general – your energy levels dip, motivation wanes and productivity suffers. I hope, however, that you will also have had moments of alchemy when everything seemed to be working out – when you believed yourself to be happy, you were surrounded by the hope of possibility, and your energy levels and motivation were correspondingly high.
There’s a complex relationship between energy, motivation, productivity and happiness. I’ve written before about motivation and how we’re all driven to achieve three things: autonomy (the ability to behave with a sense of volition, endorsement, willingness and choice), competence (mastery of our environment), and relatedness through purpose (the ability to care about and connect to others and to a bigger cause). When those three conditions of autonomy, competence and purpose are in place, there’s a much higher chance that you’ll be able to find yourself in the zone of what positive psychologists call ‘flow’: the mental state of being completely immersed in what you’re doing, where your skill is equal to the challenge and you are enveloped in the focus of the present moment – a space for you to be more productive, creative, and yes, happy. Mihaly Csikzentmihalyi (credited with having popularised the concept of Flow) has described it thus:
“(Flow is) being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.” (Wired interview, 1996)
“You know that what you need to do is possible to do, even though difficult, and sense of time disappears. You forget yourself. You feel part of something larger.” (Csikszentmihalyi, 1990)
You’ll see from the images above that Flow has a number of key characteristics, but I like a bit of simplification, so where all these concepts come together for me is in recognition of this one thing: tapping into what, for you, is the meaning that makes life worth living.
Meaning, I think, is the ultimate intrinsic motivator. We catalyse our own happiness when we have meaningful goals that challenge us, yet are within our grasp, and when we’re able to direct and control our own actions in pursuit of those goals.
In coaching I sometimes find that people feel happiness to be quite elusive, mainly because they’re looking for it anywhere but right here, right now. The thing about the energy of happiness, however, is that – unlike many of the events and things around us – harnessing this energy is very much within our control.1 Rather than expending energy on places, people and things that drain us, we can choose to direct our energy and presence into the optimal experience and ease of pursuing mastery of an area we care deeply about.
So where do you start? When working with my coaching clients we often look at the question of values pretty early on. ‘Values’, in straightforward terms, are the things that we stand for and how we want to behave as we move through life – they’re not something to be achieved, but rather what we want our lives to be about. Your set of values is individual to you, and when you connect with and set goals based on those values, you become able to take your life in meaningful directions even when the going gets tough.
It’s helpful to think of them as a compass, giving you direction and keeping you on track as you go through life, setting and achieving goals along the way. Or perhaps like a lighthouse, guiding you on your way – your goal never being to obtain the lighthouse itself. Valuing is about the process and the journey, rather than the destination.
There are plenty of tools and techniques to help people identify and clarify values. With my clients I like working with values card sort exercises (e.g. Carriochi and Bailey’s (2008) Survey of Life Principles) and questionnaires like Crace and Brown’s (2002) Life Values Inventory, but you can also do this old-school with a pen and paper, thinking about what matters to you in your life – you can split your life into as many areas as you like, or you may want to keep it simple with just a few key domains: work and education, love and relationships, health and wellbeing, and leisure and recreation. The values you identify might be obvious to others, or deeply personal to you, and there are no right or wrong answers. Perhaps your list might contain connecting with nature or having a life filled with adventure, or being self-sufficient, working with your hands, and making a lasting contribution to this earth. And then, perhaps the trickiest part: once you’ve clarified your values, it’s time to take a good close look at them and think about whether the life you’re leading is one that aligns with what you care about.
What really matters to me, deep down?
What kind of person do I want to be?
What personal strengths or qualities do I want to develop?
What legacy would I like to leave?
And what am I going to do with these answers?
Plenty of people think of success in terms of goal achievement. If you do, I invite you now to consider an alternative to this, and see how it changes your thinking: success is living by your values. No matter how far your goals reach into the future (and no matter whether you ever achieve them), just like how happiness can be right here for you in this moment, so too can you have success right now – all that is required of you is that you choose to commit to your values, and start to work in the service of what really matters to you.2
This isn’t always going to be easy. You may have heard the adage that ‘fear and desire are two sides of the same coin’. If something really matters to you, when there’s a lot riding on something, the more it also matters if you don’t get what you want: what you desire is also what you fear to lose.
British theologian John Henry Newman said, “Fear not that thy life shall come to an end, but rather that it shall never have a beginning.” So ask yourself this question: Are you willing to face whatever comes when you’re heading in the direction you desire? Self-doubt, distress and anxiety are common when we’re seeking meaning. Willingness takes strength, but if you summon the strength to say ‘yes’ to overcome your fears, there is a whole world beyond what you think you already know, filled with possibility.
And finally, that image I posted at the top of the article? This was the accompanying caption.
Life is fleeting. One day you may look back and see how you let time march on inexorably, passing you by. But it doesn’t have to be that way. Happiness doesn’t only come about through grand gestures; it is in the moment of unguarded laughter, finally learning to be who you are, the willingness to be vulnerable, the seeing of joy in the mundane, the purpose in the pain, and living out what really matters to you. Go big or small, as long as you go.
– Written by Natalie Snodgrass Tan, Quiet Space Ltd
Carriochi, J. & Bailey, A. (2008). A CBT practitioner’s guide to ACT: How to bridge the gap between cognitive behavioral therapy and acceptance and commitment therapy. Oakland, CA: New Harbinger.
Crace, R. K., & Brown, D. (2002). Life Values Inventory. Williamsburg, VA: Applied Psychology Resources.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. New York: Harper and Row.
For more on this, you may want to read some of my previous articles on control:
For more on goal-setting, take a look at https://quietspacecoaching.co.uk/2019/01/18/january-and-that-new-year-resolution-jazz/