The Fun Habit

1. Fun is the antidote to the happiness trap and modern life's challenges

"Fun is a direct neurological route to improving our well-being—and yet, as I would find, it is also a skill that requires some training, at least for anyone deeply engaged in the serious business of adulting."

Fun vs. happiness. While happiness is often elusive and subjective, fun is action-oriented and within our control. Many of us fall into the "happiness trap," constantly chasing an ideal state of being rather than enjoying the present moment. Fun, on the other hand, is immediate and tangible.

Benefits of fun:

• Reduces anxiety and stress
• Enhances self-esteem and motivation
• Improves respiration and circulation
• Lowers pulse and blood pressure
• Releases endorphins
• Relieves loneliness and boredom
• Promotes vitality as we age

Modern challenges to fun: Our "always-on" culture, driven by technology and work pressures, has led many to abandon fun after early adulthood. The author argues that this is a mistake, as fun is essential for well-being and can be a powerful antidote to burnout, anxiety, and the pressures of modern life.

2. The PLAY Model: Revolutionize your calendar for more enjoyment

"Time to get curious: How are you really spending your time?"

The PLAY Model categorizes activities into four quadrants based on their level of challenge and degree of fun:

1. Pleasing: Easy and enjoyable
2. Living: Challenging but fun
3. Agonizing: Challenging and not enjoyable
4. Yielding: Easy but not enjoyable

Implementing PLAY:

1. Track your activities for a week
2. Categorize each activity into one of the four quadrants
3. Aim for a healthy balance of time spent in Pleasing and Living quadrants
4. Decrease time in Yielding and Agonizing quadrants where possible

Goal: Aim for at least two hours of intentional fun per day. This is based on research suggesting that 2-5 hours of leisure time daily is optimal for well-being.

3. SAVOR: A system to maximize fun and create lasting memories

"Fun is the magical balm that makes the slings and arrows bearable."

The SAVOR system consists of five elements:

1. Story editing: Reframe your personal narratives to prioritize fun
2. Activity bundling: Combine enjoyable activities with necessary tasks
3. Variable hedonics: Introduce variety to enhance enjoyment
4. Options: Expand your repertoire of fun activities
5. Reminiscing: Relive and appreciate past experiences

Implementing SAVOR:

• Create a "Fun File" with 8-15 achievable, enjoyable activities
• Use variable hedonics to prevent hedonic adaptation (e.g., taking breaks from pleasurable activities to enhance enjoyment)
• Practice intentional reminiscing to extend the benefits of fun experiences

Benefits: The SAVOR system helps create a positive feedback loop, where fun experiences lead to better choices and more opportunities for enjoyment.

4. Escape and adventure: Gateways to perspective and self-transcendence

"Escapes are portals to a state of being with a powerful potency to improve every aspect of our lives."

The power of escape: Temporary escapes from daily life, whether through travel, new experiences, or challenges, can provide valuable perspective and personal growth.

Benefits of adventure:

• Breaks routine and expands perception of time
• Provides opportunities for self-discovery
• Challenges comfort zones and promotes growth
• Creates memorable experiences and stories

Tips for meaningful escapes:

• Prioritize psychological distance (e.g., disconnect from work and technology)
• Balance planning with spontaneity
• Consider solo travel for introspection
• Embrace the unknown and be open to new experiences

5. The Mystery: Connecting to something greater through fun

"Fun at its best transcends the dichotomy of unhappy and happy. There is a special pocket of fun you cannot find on a linear scale."

The Mystery refers to experiences of awe, wonder, and transcendence that can occur through fun activities. These moments connect us to something greater than ourselves and provide a sense of meaning and purpose.

Accessing The Mystery:

1. Cultivate curiosity and openness to new experiences
2. Embrace surprise and uncertainty
3. Engage in activities that challenge your skills and perceptions
4. Seek out experiences of beauty and wonder in nature or art
5. Practice mindfulness and presence in enjoyable activities

Benefits: Connecting to The Mystery through fun can lead to personal growth, increased empathy, and a deeper sense of life satisfaction.

6. Building a Fun Habit: Strategies for overcoming obstacles

"Fun doesn't distract us from work, as was long thought. It helps us get the work done."

Common obstacles to fun:

• Time scarcity and overwork
• Social pressure and guilt
• Fear of appearing childish or unproductive
• Addiction to technology and social media

Strategies for building a Fun Habit:

1. Schedule fun activities in your calendar
2. Use activity bundling to combine necessary tasks with enjoyable ones
3. Practice saying "no" to non-essential obligations
4. Set boundaries on technology use and create tech-free zones
5. Reframe fun as essential self-care rather than a luxury

Mindset shift: Recognize that prioritizing fun can lead to increased productivity, creativity, and overall well-being in both personal and professional life.

7. Fun as a force for positive change and collective action

"Fun is a great way to get yourself started on the path as a contributor and changemaker—and a great way to keep you moving forward even at times when the process is arduous."

Fun and social impact: Incorporating fun into activism and collective action can sustain motivation, attract supporters, and create positive change.

Benefits of fun-driven activism:

• Increases engagement and participation
• Sustains motivation during challenging times
• Creates memorable experiences that inspire continued action
• Builds community and social connections
• Reduces burnout among activists and volunteers

Examples:

• Charity runs and walks
• Creative protest art and performances
• Community-building events with a social impact focus
• Gamification of environmental or social challenges

8. Parenting with fun: Balancing child-centric play and personal renewal

"Play isn't play if you're not both having fun."

Child-centric approach: Research suggests that parents who prioritize their children's well-being, even at a cost to themselves, report higher levels of fulfillment.

Balancing act:

1. Follow children's lead in play, but negotiate for mutual enjoyment
2. Recognize the developmental importance of play for children
3. Use play as an opportunity for personal connection and stress relief
4. Set boundaries and make time for personal renewal

Strategies for fun parenting:

• Develop transition rituals between work and family time
• Inject playfulness into everyday tasks and chores
• Celebrate both successes and failures in learning
• Engage in physical play and outdoor activities
• Practice mindful observation of children's play

9. Bringing fun to work: Autonomy, competence, and relatedness

"Work becomes more fun when we become better observers and managers of our own arousal."

Key factors for workplace enjoyment:

1. Autonomy: Control over tasks and work environment
2. Competence: Feeling capable and effective in your role
3. Relatedness: Positive connections with colleagues

Strategies for workplace fun:

• Retake control of breaks and lunch time
• Define your creative space and work process
• Communicate clearly with supervisors to build trust and gain autonomy
• Manage arousal levels to match task requirements
• Foster genuine social connections without forced interactions

Benefits: Incorporating fun at work can lead to increased productivity, creativity, job satisfaction, and overall well-being.

10. Achieving goals through fun: The power of intrinsic motivation

"Fun is the fuel of the machine."

Intrinsic motivation: Goals pursued for pleasure or to help others are more likely to lead to sustained happiness and success than those driven by necessity or ego.

Strategies for fun-driven goal achievement:

1. Choose goals aligned with personal values and interests
2. Use the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) to define goals
3. Identify personal Key Performance Indicators (KPIs) that resonate with your motivations
4. Apply gamification principles to make progress enjoyable
5. Celebrate small wins and milestones along the way

Mindset shift: Reframe challenging goals as opportunities for growth, learning, and enjoyment rather than obligations or potential sources of failure.

Last updated: September 20, 2024