Brain Link. Life Satisfaction appears to involve the brain’s evaluation and assessment of one’s overall life to date. Life satisfaction seems to come from within the brain, based on personal values and beliefs about what is important. It appears that you are the only person who can improve your brain-body health and level of life satisfaction. According to David Schnaiter, life satisfaction is one of the most decisive factors for healthy aging and longevity. However, the topic is more complex than some might realize at first glance. Beyond a recognition or evaluation of a person’s current level of happiness or accomplishment or a positive versus a negative event, studies in various cultures have shown that an emphasis on materialism—i.e., money, possessions, affluence, class, ‘things,’ technology, who you pride yourself on knowing—does not appear linked with higher levels of life satisfaction. Life satisfaction seems to increase as people grow older, especially as they become wiser, more knowledgeable, and practically apply what they have learned on a daily basis—especially in relation to choosing positive mindset and self-talk styles. Interestingly, studies have shown that morning-oriented individuals (sometimes referred to as larks) tend to show higher levels of life satisfaction than do evening-oriented individuals (often called night owls).
The Constitution only guarantees the American people the right to pursue happiness. You must catch it yourself. —Benjamin Franklin
When you clearly understand that each brain is different and each brain only has its own opinion, there is little if anything about which to jump to conclusions, overreact, or take personally. Become so self-aware that you catch yourself before you exhibit a JOT behavior, implementing a AAA replacement behavior immediately. Make a game of it.
Isolated people have vastly increased rates of premature death from all causes and are 3-5 times more likely to die early than people with strong social ties. People who are lonely, depressed, and isolated are 3-10 times more likely to get sick and die prematurely —Dean Ornish, MD
The human brain is a relational brain. Bernice Neugarten, PhD, found in her research that satisfaction in old age depends on active maintenance of personal relationships and endeavors. In the population group studied, she and her team identified five factors related to Life Satisfaction.
1) Zest: an enthusiastic response to life in general
2) Resolution: active acceptance of personal responsibility for one’s life rather than passively accepting whatever happens
3) Congruence: greater harmony between one’s desired versus achieved goal
4) Self-Concept: perceiving one’s self as wise and competent and not feeling ‘old’
5) Mood: high levels of gratitude and other positive affective states
Patrick Van Kessel, Senior Data Scientist at Pew Research Center in Washington D.C., led a study of nearly 4,500 adults in the United States. Researchers analyzed responses to 30 different topics, with common contributors to Life Satisfaction identified, using a Life Satisfaction Scale of 0-10. Reportedly, regardless of age, income, religion, or other demographic factors, Americans who mentioned the following four contributors as ‘meaningful’ were more likely to rate their lives as satisfying.
1) Health. Being healthy or having a healthy family clearly mattered to their sense of meaning, Those who mentioned health rated their lives more highly satisfying than references to any other topic, placing themselves 11% higher on the Life Satisfaction Scale.
2) Spouse/Partner. Regardless of their relationship status, those who mentioned their partner tended to rate their lives 9% higher than those who did not mention a partner. Gratitude for their relationship was a common theme. For some, it was the first thing that came to their mind!
3) Career/Job. One third of those interviewed mentioned their job or career. Those who did rated their lives 8% higher, regardless of any other topics they may have mentioned.
4) Friends. One in five Americans mentioned friends when describing where they found meaning in life, rating their Life Satisfaction 6% higher on the Life Satisfaction Scale.
Adults remain social animals; they continue to require a source of stabilization outside themselves. That open-loop design means that, in some important ways, people cannot be stable on their own—not should or shouldn’t—but cannot be … Stability means finding people who regulate you well and staying near them. —Thomas Lewis, MD
View the LLM Educational Video #12. If possible, stand and walk in place for at least a portion of the video to increase blood flow to your brain.
Who you are today is the outcome of the choices you have made in the past. Choices that you will make today will shape your future. —Vishwas Chavan
Psychoneuroimmunology (PNI) is the study of how your thoughts can alter levels of several chemicals in both the brain and body. Research has shown that as the brain’s neurochemistry changes, the chemical composition in both the brain and body change, as well. This impacts your energy levels and either enhances or suppresses immune system function.
A number of contributors are linked with Life Satisfaction.
1) A mindset that looks favorably on one’s life and overall accomplishments rather than current, fleeting, or momentary feelings
2) A balanced sense of self-esteem or self-worth
3) An ongoing sense of hope
4) A decision to choose joy and contentment
5) High Emotional Intelligence that helps to minimize conflict
Happiness is not a goal; it is a by-product. Paradoxically, the one sure way not to be happy is deliberately to map out a way of life in which one would please oneself completely and exclusively. — Eleanor Roosevelt
Joy and happiness have often been used interchangeably and often considered as synonyms. A growing awareness is concluding that joy and happiness are not synonyms.
1) Joy is internally based. A core emotion joy is a powerful, purposeful, internal choice. You can choose to be joyful regardless of what is going on outside of you. Joy is linked with the brain’s left hemisphere, and it can be quite consistent. Joy cannot simultaneously coexist in the brain with the protective emotions of anger, fear, or sadness. It is one at a time. A mindset of positivity and contentment seem to benefit cardiovascular health, the immune system, inflammation levels, blood pressure, and potential longevity.
Joy promotes hope. A mindset of joy and cheerfulness encourages congruence of thoughts, emotions, and feelings. All these lead to positive self-talk that improves problem solving, provides an antidote for fear, enhances both health and potential lifespan, and increases Life Satisfaction. Those who had high levels of well-being linked with a deep internal sense of purpose, showed low levels of inflammatory gene expression and favorable antiviral and antibody expression.
2) Happiness is externally based. It is something that happens to you from external sources, often related to how you are treated or rewarded by others. Many people seek happiness and never find it. Some feel happy one day and not the next. Because happiness depends on what happens to a person in relation to something in the external environment, it can be unpredictable.
Interestingly, studies have shown that people who searched for happiness through hedonistic, external self-gratification, had biochemical profiles that showed high levels of inflammation and suppressed immune system function with low antiviral and antibody expression.
Nothing can be done without hope and confidence. —Helen Keller
Patrick Van Kessel, Senior Data Scientist at Pew Research Center in Washington D.C., led a study of nearly 4,500 adults in the United States. Researchers analyzed responses to 30 different topics, with common contributors to Life Satisfaction identified, using a Life Satisfaction Scale of 0-10. Reportedly, regardless of age, income, religion, or other demographic factors, Americans who mentioned the following four contributors as “meaningful” were more likely to rate their lives as satisfying.
1) Health. Being healthy or having a healthy family clearly mattered to their sense of meaning, Those who mentioned health rated their lives more highly satisfying than references to any other topic, placing themselves 11% higher on the Life Satisfaction Scale.
2) Spouse/Partner. Regardless of their relationship status, those who mentioned their partner tended to rate their lives 9% higher than those who did not mention a partner. Gratitude for their relationship was a common theme. For some, it was the first thing that came to their mind!
3) Career/Job. One third of those interviewed mentioned their job or career. Those who did rated their lives 8% higher, regardless of any other topics they may have mentioned.
4) Friends. One in five Americans mentioned friends when describing where they found meaning in life, rating their Life Satisfaction 6% higher on the Life Satisfaction Scale.
A tree that is unbending is easily broken. ―Lao Tzu
The brain is designed to be very flexible. Innately it has a great deal of plasticity. Flexibility or plasticity is the quality of bending easily without breaking. When applied to the brain it is called neuroplasticity. It is an invaluable ability. It helps one grow older successfully and even gracefully, especially in relation to brain function. The brain can continue to learn and change over the course of our entire life—unless you allow your mindset and your interest in learning new things to harden and become brittle.
We must accept infinite disappointment, but never lose infinite hope. —Martin Luther King, Jr.
Hope has been linked with Life Satisfaction. Interestingly, there is no universally recognized definition of hope. Some suggest that hope is a mindset. A mindset that believes you are capable of setting and attaining realistic goals with practical pathways to reach them. Those with hope have sometimes been compared to “the little engine that could.” They repeatedly tell themselves, “I think I can, I think I can.” Or even “I know I can. I know I can.” This is in line with the understanding that the brain can only do what it thinks it can do, and it is up to you to tell it what it can do!
Hope never abandons you; you abandon it. —George Weinberg
In his research related to hope and forgiveness, Charles Richard Snyder, PhD, identified three main components encompassed in hopeful thinking.
1) Goals: approaching life in a goal-oriented way.
2) Pathways: finding diverse ways to achieve your goals.
3) Agency: believing that you are capable of instigating necessary change and achieving these goals.
People with hope tend to establish clear goals, imagine multiple workable ways to reach those goals, and persevere even when obstacles get in their way. Hope helps you stay open to new, creative possibilities, especially when a crisis arises. It may mean course- correcting, looking for new opportunities, and tweaking your goals to encompass them. Individuals who are hopeful tend to have greater Life Satisfaction.
Hope can be a powerful force. Maybe there is no actual magic in it, but when you know what you hope for most, and hold it like a light within you, you can make things happen almost like magic. —Laini Taylor
An attitude of gratitude is linked with Life Satisfaction. Thankfulness is an antidote to fear. It has been shown to help defer gratification, a critical requisite for almost any type of success.
The more you practice the art of thankfulness, the more you have to be thankful for. —Norman Vincent Peale
In one study, those who wrote gratitude letters to others who had made a difference in their lives were found to score higher on scales of happiness and lower on scales of depression—and the effects lasted for weeks! Since everything begins in your brain, be grateful that you have one, as well as a body to carry it around.
Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity … it makes sense of our past, brings peace for today, and creates a vision for tomorrow. —Melody Beattie
Cultivating gratitude can help you to break free from the rat race of endlessly pursuing more. Being grateful for what you have can gradually help you feel more contented with your life. You might even notice yourself experiencing more life satisfaction. Make a list of things for which you are thankful.
Gratitude is not only the greatest of virtues, but the parent of all others. —Cicero
Every day be diligent in expressing gratitude. How? Thank your brain for helping your raise your level of thankfulness. Thank someone for something they did for you or by texting someone special to share your appreciation for their presence in your life. Train yourself to be appreciative for little things—the more the better. Anxiety and worry are both part of fear, and an attitude of gratitude is the antidote!
We cannot change our past. We cannot change the fact that other people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. We are in charge of our attitude. —Charles Swindoll
Research by internationally-known cardiologist Herbert Benson, MD, revealed that being unable to forgive other people’s faults—or your own—is harmful to one’s health. Benson coined the phrase: “The Physiology of Forgiveness®.” Unforgiveness results in negative outcomes to your health and overall wellbeing. Forgiveness results in positive outcomes to your brain and body with increased health and overall wellbeing, adding to a positive impact on Life Satisfaction.
Forgiveness does not equal forgetting. It is about healing the memory of the harm, not erasing it. —Ken Hart
Studies by Dr. Benson suggests that the person who chooses to do the forgiving reaps the most benefits in terms of health and wellness. It is a type of healthy selfishness. It matters not if the person you are forgiving knows about it or even is still alive. You choose to forgive for your own wellbeing. Can you afford to be unforgiving?
Metaphorically, those who refuse to forgive build and staff an enemy outpost in their brain, which requires energy and resources to maintain—all of which could be better used in other ways. Forgiveness tends to contribute to increased Life Satisfaction.
Forgiveness is a gift you give to yourself and to the people who love you. —Edward Hallowell, MD
Anger has many synonyms such as rage, indignation, fury, wrath, irritation, outrage, irritability, bitterness, revenge, hostility, and so on. No matter the descriptive synonym, anger tends to be linked with unforgiveness. Retained anger tends to gorge itself until there is little if anything left to feed a person’s brain or heart.
Studies have shown that unforgiveness can have a negative impact on both the brain and body. Following are several examples.
1) Increases stress levels, cortisol, and muscle tension
2) Raises adrenalin and dopamine that can become addictive
3) Can elevate blood pressure and increase heart rate
4) Increases a risk for depression, heart, disease, and cancer
5) Suppresses immune system functions
6) Impairs neurological functions including problems with memory.
Choosing forgiveness can help reduce the risk for these negative outcomes. Therefore, you forgive for your own health—not for the person you have chosen to forgive—because the one who forgives gets the greatest benefit.
Without forgiveness there is no future. —Desmond Tutu
Some say, “No one knows I’m unforgiving.” Think again! Your brain and body know, and this knowledge impacts your health. According to Doctors Arnold Fox and Barry Fox, when you say to yourself, “(your name)_______, you forgive so-and-so,” you are, in effect, saying that you choose to be healthy. The act of forgiving allows the body to turn down the manufacture of catabolic (stress) chemicals and instructs the subconscious to banish negative feelings from the mind.
When you forgive, you in no way change the past—but you sure do change the future! —Bernard Meltzer
Self-esteem—sometimes referred to as self-worth—is said to have fascinated researchers for a century or more. Although the exact location in the brain that houses self-esteem has not been identified, it does impact Life Satisfaction. Despite many different definitions, they all seem to link to a reflection of how you perceive yourself and your sense of worth.
Balanced self-esteem is neither abysmally low nor unrealistically high. A solid sense of self-worth appears vital to one’s mental and physical wellbeing. As research has confirmed, self-esteem improves performance in areas such as education and positively impacts mental, physical, emotional, and psychological health and social acceptance.
No one can make you feel inferior without your consent. —Eleanor Roosevelt
Global self-esteem represents an overall summary of your perceived self-worth, while domain-specific self-esteem relates to a single area or activity, e.g., looks, work success, performance at school, social relationships, and so on. Metaphorically, think of global self-esteem as the entire world, while specific self-esteem is one of the continents. A person individual can have a low self-belief in their ability to perform a specific task (self-efficacy) that does not negatively impact their overall sense of self- esteem. Higher global self-esteem influences one’s perception of abilities in specific domains.
Low self-esteem is often associated with mental health problems, while an inflated sense of self-worth—narcissism comes to mind—can increase relationship conflict. Studies estimate that about 50% of your personal self-worth may be inherited. The rest relates to epigenetics or environmental contributions involving everything that is not genetics. This means human beings have an enormous opportunity for growth, development, and positive change as needed.
People strive to feel good about themselves or seek or maintain their self- esteem, and this is fundamental to human nature. Self-esteem is a judgment or self-evaluation of our work or goodness and how well we feel we are doing in areas of our life that we rate as important. —Juan Yang
Listen to Chapter #14 of Just the Facts audiobook. If possible, stand, walk around, or walk in place for at least part of it to increase blood flow to the brain.
Emotional Intelligence is designed to help you manage your emotions effectively and successfully. EQ also can help you be more empathetic. High EQ is key to becoming a strong leader. A study led by Joseph C. Rode, PhD, found that Emotional Intelligence was linked to higher salaries and increased job satisfaction in the workplace, impacting overall Life Satisfaction.
A high EQ is needed for effective decision-making and stress management. Connelly Hayward, a master trainer in EQ, has outlined what he considers to be the five most important components of Emotional Intelligence in the workplace.
1) Self-awareness: an ability to recognize and understand your emotions and the effect they have on you and those around you.
2) Self-regulation: an ability to think before acting; to suspend judgment about a situation, person, or experience; to redirect any disruptive impulses.
3) Social awareness: an understanding of the emotional temperature and state of those around you and how your words and actions affect them.
4) Social regulation: an ability to influence the emotions of others and know when it is appropriate to do so.
5) Self-motivation: your personal passion for work that goes beyond money, recognition, or promotion.
Grit is passion and perseverance for long-term goals. —Angela Lee Duckworth, PhD
Studies have shown that components of EQ account for variances in Life Satisfaction that are not accounted for by personality. For example, studies by Noor Ul Ain, PhD, and colleagues found that Emotional Intelligence and grit are directly associated with one another. In addition, researchers reported that together, EQ and grit positively influence a person’s Life Satisfaction.
Research led by Małgorzata A. Basińska, PhD, evaluated the impact of Emotional Intelligence (EQ) on Life Satisfaction in study participants with psoriasis, a chronic skin disease. The study Abstract confirmed the existence of a link between Emotional Intelligence and various aspects of human functioning, including satisfaction with life events in the presence of a chronic disease. High EQ helps protect the psychological and physical health of individuals, assist them in adapting to new conditions, and consequently contribute to the increase in life quality expressed in overall Life Satisfaction.
The secret of genius is to carry the spirit of the child into old age, which means never losing your enthusiasm. —Aldous Huxley
The use of digital devices has changed the way people communicate, gather information, and access the world through the Internet. Research has yielded initial evidence for a negative association between empathy, Life Satisfaction, and Internet Use Disorder (IUD)—defined as “problematic, compulsive use of the internet.”
Recent studies led by Bernd Lachmann, PhD, examined the relationship between empathy, Life Satisfaction, and the related phenomenon of Smartphone Use Disorder (SUD)—defined as the “compulsive overuse of one type of technology.” While a positive association between Life Satisfaction and general Internet use was found, study results show a negative association with Life Satisfaction for SUD.
Envy is more irreconcilable than hatred. —Francois de la Rochefoucauld
Hanna Krasnova, PhD, and team studied 584 Facebook users and their level of Life Satisfaction. They found that the number-one emotional experience reported by Facebook users was envy. Envy can trigger feelings of emotional pain when seeing that others have something desirable. The study also found that the envy people experience on Facebook decreases their life satisfaction. Envy may be part of the emotion of anger or lead to anger.
Spiritual fitness is a new concept in medicine that centers on how psychospiritual wellness can reduce the risk of memory loss, mild cognitive impairment, and Alzheimer’s disease. According to BMJ Open, scientific evidence suggests that spirituality and religious involvement can preserve cognitive function as we age. —Daniel Amen, MD
Spirituality can be defined as the spirit with which a person lives life. Spirituality is not synonymous with religion, which is an affiliation with a church or denomination or other entity who’s dogma you agree with in the main. Studies have shown consistently that those who attend religious services tend to be healthier and live longer than those who don’t—and that was after correcting for those who smoked or had other unhealthy habits. For those who live alone, attending a church is an opportunity to interact with others.
Hone your spirituality—the spirit in which you live life. Avoid allowing an unchangeable past or an uncertain future to ruin the gift of today. —Old Saying
However, studies have shown that there are many unchurched who consider themselves very spiritual. There are atheists and agnostics who pray, and church goers who are not very spiritual. Most clergy likely wish church attendance and spirituality were synonymous.
Although spiritual health can be difficult to define, McKinsey Health Institute’s Global survey of 41,000 people found that spiritual health matters to many people regardless of age, country, or religious beliefs.
Saying ‘thank you’ is more than good manners. It is good spirituality. —Alfred Painter
Some say that spiritual health involves at least three aspects of being human:
1) A belief that their life has meaning
2) A sense of purpose and gratitude
3) Being connected with something outside of and larger than oneself. This is generally associated with strong mental, emotional, physical, and social health. For some it includes reading scripture on a regular basis. For Christians it includes a belief in an all-powerful being they refer to as God.
In the past, studies on spirituality were combined with affiliation with religion. More recent research is endeavoring to study these two concepts separately. In part, this is due to the fact that people who attend church are not necessarily very spiritual, while many people who are not affiliated with a religious organization perceive themselves as very spiritual.
Spirituality is a broad and inclusive concept that encompasses various personal beliefs and experiences related to the transcendent. Spiritual Intelligence is a more focused term that denotes a particular aspect of human intelligence associated with navigating and making sense of spiritual or existential aspects of life. —Andréa Fidelis et al (2024 Multiple perspectives of spiritual intelligence)
For ages humans have been described as having at least three descriptive components: brain/mind, body, and spirit. Gradually there came to be some consensus that the Intelligence Quotient (IQ) described the cognitive perspective while Emotional Intelligence (EQ) represented the body’s heart perspective. Around the turn of this century, several researchers began talking about a third type of intelligence that would represent spirit. Out of research and discussion grew the belief that Spiritual Intelligence represented the third perspective—spirit.
Spiritual Intelligence is associated with psychological well-being and purpose in life so that an increase in spiritual growth can act as a base for a better and more coordinated life of individuals … There is a significant association between Spiritual Intelligence and Life Satisfaction especially in elderly life. —Naderi et al (2019 study)
View the short Birds ‘n Brains video #12. If possible, stand or walk in place for at least part of the video to increase blood flow to the brain.
Who you are today is the outcome of the choices you have made in the past. Choices that you will make today will shape your future. —Vishwas Chavan
Maintain your gains! If hunger is not the problem, then eating is not the solution. If unmanaged emotions or relationship issues are the problem, then learning effective skills for managing emotions, relationships, and communication is the solution. If sleep deficit is the problem, then giving your brain the sleep it needs is the solution.
Leave your old habits behind you even as you embrace the new and healthier replacement behaviors.
One word can end a fight. One hug can start a friendship. One smile can bring Unity. One person can change your entire life! ―Israelmore Ayivor
Find ways to give back to Planet Earth, its inhabitants (people as well as creatures), and the environments needed to sustain life. Think ahead. Do whatever you can to help ensure a quality life for the next generation, and the next, and the next.
Continuing to strive for advancement and improvement without anxiety and negativity about what presently exists can lead to increased levels of health, joy, and higher levels of Life Satisfaction.
No one can steal contentment, joy, gratitude, or peace—we have to give it away. —Kristin Armstrong
As you grow and mature, practice healthy selfishness, healthy self-care, and minimize over-reactions and drama. Paul Auster has pointed out that adolescence feeds on drama. Those who are more mature avoid drama whenever possible. Dump JOT behaviors and embrace AAA replacement behaviors.
Analyze your mistakes. You have already paid the tuition—you might as well get the lesson. —Tim Fargo
Nature does not hurry, yet everything is accomplished. —Lao Tzu
Concentrate on Module #12 during this entire week. Reread the sections; relisten to the audiobook excerpts, and review videos. It takes the average adult four times through to really absorb the material and turn it into a new behavior. If you want positive results, rushing through the material, just because you can, may not provide the desired results. Practice, practice, and practice the 14 strategies in the 12 modules of the Health, Wellness, & the Brain course. Use them on a daily basis—and thrive!
Slow and steady wins the race, not the person who wants to climb the whole stairs in one stride. —Michael Bassey Johnson
You have arrived at the end of Module 12. True success involves maintaining the 14 components for the rest of your life. To do this, regular reviews are needed to keep your brain enthusiastic, committed, and on target.
Go through at least portions of each module 4 times during the next 12 months. That will even more firmly embed the strategies in your brain. After that, review any section where you notice yourself slipping in terms of consistency. Make staying healthier and younger for longer a lifetime priority.
Realize that now, in this moment of time, you are creating. You are creating your next moment based on what you are feeling and thinking. That is what is real. —Doc Lew Childre HeartMath
The End—which is really the Beginning of the rest of your life.
