Using the Science of Happiness at Work (CNN)

6 ways to be happier at work
This is no time to wallow in negativity. New brain science reveals why staying positive is your best defense against career stagnation.
By Anne Fisher, contributor
Last Updated: August 3, 2009: 10:58 AM ET

NEW YORK (Fortune) -- With widespread job cuts and a recession to deal with, it's not easy to maintain a positive outlook at work these days. But being upbeat, despite the stress, could actually help you thrive during a downturn.
"Most people make the mistake of thinking that success leads to happiness. In fact, our brains work precisely the other way around," says Shawn Achor, head of Aspirant, a consulting firm that advises clients like Microsoft (MSFT, Fortune 500), American Express (AXP, Fortune 500), Credit Suisse (CS), and UBS (UBS) on how to keep morale and productivity up in these extraordinarily difficult times.

A positive approach to the daily grind, he adds, "gives rise to resilience, energy, and the ability to influence other people -- all things that create success."So if you want to come through this downturn with flying colors -- and maybe even a promotion or a raise -- you need to think positive.Achor, who is also resident psychology tutor at Harvard, has done 5 years of research into "positive psychology," otherwise known as the formal academic study of happiness. The field itself has only been around 15 years, but it's made some interesting findings



Among them: "The two most important predictors of success are, first, whether we believe our behavior matters, that is, whether we think we can make a real difference -- and many people lose that belief in hard times, because so much is out of their control," Achor says. "And second, how do you manage stress? Does it paralyze you, or does it move you forward to action?"

Want to train your brain to stay upbeat? Here are six ways to get started:
1. Practice looking for the good. Achor cites studies showing that people who keep a daily "gratitude list" become happier and more successful over time. "For the next 21 days, every night before you go to sleep, think about three things you're grateful for. Say them out loud," Achor suggests. "If you try to make at least one of them work-related, you're training your brain to let go of the daily hassles and notice the good things about your job" - including, of course, having one in the first place.

2. Have some fun. "Many people think the words 'work' and 'fun' are mutually exclusive," Achor notes. But research shows that bursts of lightheartedness, whether from a smile shared with a colleague or a funny clip on YouTube, actually cause people to think more clearly and creatively.

"It turns out that, when we're happy, our neurons fire faster and more efficiently," Achor says. Even when you're working flat-out, use something you enjoy - photos of your last vacation, or reading a blog you get a kick out of - as a reward along the way, he suggests.

3. Brighten your office space. Everything around you affects your frame of mind. "Certain environmental cues can trigger your reflexive brain into needless panic, while others can prime you for creative thinking or calm reflection," Achor notes. "The good news is that you have the power to control much of this input. Surround your desk with pictures and objects that lead you toward positive thoughts. Your mood and your brain will thank you."

4. Keep a journal. If you find yourself worrying about bad news, a scary rumor, or a stressful deadline, take three minutes to write down how you're feeling. "Neuroscientists have discovered that verbalizing negative thoughts can act like a wet blanket on a fire of negative emotions," Achor explains. "The simple act of putting emotions into words immediately decreases their magnitude." So dust off that old diary, or open up a Word document, and try it. Just make sure no one else sees it.
5. Invest in people. "Smart people do stupid things during times of stress, like shutting down their social networks to focus on work," Achor observes. "But in working with companies around the world, I've found that the greatest predictor of success during stress and challenge is the quality and quantity of your relationships."

Decades of research have shown that close ties to family and friends are among the biggest contributors to happiness, and may even help people live longer. "Now more than ever, take the time to strengthen those connections in your life," urges Achor. "You can start small by reaching out to just one person a day."
6. Think of work as a series of sprints, not a marathon. You know what happens when you've been sitting at your desk too long: Your muscles tense up, your eyes glaze over, and your energy lags. What you may not realize, Achor says, is that after two hours of continuous work, your brain function actually slows and your body starts to rapidly accumulate stress and strain.

"So try to split up your workday into short sprints of 90 to 120 minutes each, with a 5-minute break in between," Achor says. "Walk down the hall or around the block, call a friend, listen to a calming piece of music, do some stretching exercises, or eat a high-protein 100- to 200-calorie snack. Not only will you feel less run-down and worn out, but you'll see a jump in your concentration and productivity."



First Published: August 3, 2009: 9:59 AM ET




Links referenced within this article

Anne Fisher
http://money.cnn.com/2009/08/03/news/economy/happy.fortune/mailto:Anne.Fisher@turner.com

Aspirant
http://www.aspirantworld.com

7 Costly Mistakes When Leaving a Job (Marketwatch)

Seven costly mistakes workers make when they leave a job
By Robert Powell, MarketWatch

Last update: 6:35 p.m. EDT March 11, 2009BOSTON (MarketWatch) -- There's many a slip twixt cup and lip. Most people, conventional wisdom might suggest, would roll their entire 401(k) over to an IRA after they leave their employer. But according to data released last week, many workers only roll a portion of their retirement funds into an IRA.
According to the Employee Benefit Research Institute, those with $50,000 or more in their 401(k) roll over on average 72.4% of their balance after leaving their employer while those with $1,000 to $2,499 in their 401(k) plan roll over on average just 19.5%.

There are plenty of reasons why someone might roll just a portion over to an IRA. But the consequences, in all but a few cases, can be severe. Uncle Sam will tax the distribution at ordinary income rates, plus assess a 10% penalty.
And that, say experts, is just one of seven easily avoided mistakes workers make after they part ways with their employer:
1. Failing to roll
The first big mistake is, of course, not doing a rollover at all, according to Beverly DeVeny, the IRA Technical Consultant at Ed Slott and Co. If you don't do a rollover, you'll be taxed. Plus, you'll fall even further behind in your attempt to build a nest egg.
2. Forgetting a direct rollover
DeVeny says plan participants should take direct rollovers in order to avoid the 20% withholding rules. "But, if withholding has been done, you do have 60 days to replace the withheld amount with personal funds and thus roll over the entire plan balance," she said. Make sure you talk to your HR or employee benefit department about your rollover before transferring any money.
3. Failing to account for plan loans
If you borrowed money from your 401(k) and there's an outstanding balance on your loan when you leave your employer, beware of this scenario playing out. In some cases, your employer will deduct the loan from the total distribution. You can, of course, replace the "paid off" amount with funds from other accounts and then roll over the entire balance.
But if you don't replace the "paid off" amount, Uncle Sam will view the amount of the loan as a taxable distribution. "If the funds are not rolled over, the participant will owe income tax on the loan balance that was paid off," said DeVeny.
Given what's happened to the market of late, there's another worst-case scenario for which there is seemingly no precedent. If a plan balance is no longer large enough to pay off a plan loan it might be time to call in an attorney or two.
4. Leaving money on the table
"Whether you have a 401(k), 403(b), or 457(b), be sure any profit-sharing and matching has been credited to your account before leaving your employer," said Aaron Skloff, a certified financial planner with Skloff Financial Group. This is especially true if you have the ability to time your departure from your employer. According to Skloff, profit-sharing and matching contributions typically aren't made on the same schedule as employee contributions.
What's more, consider your vesting schedule. It would be a big mistake to leave before all the money owed you hits your account or before the anniversary date on your vesting schedule. "You don't want to be a creditor of your former employer," said Skloff.
5. Failing to consider net unrealized appreciation options
In some cases, you might own company stock in your 401(k). And, as hard to believe as it may sound, that stock might be trading above the price you paid, or your cost basis. If that's true for you, consider taking advantage of the net unrealized appreciation rules, said Skloff.
Instead of rolling your entire 401(k) balance over to an IRA, roll everything but your company stock into an IRA. You would then distribute the stock to a taxable account and pay ordinary income tax on the cost basis of the stock. Then later on, if you sell the stock above the cost basis, you would pay a capital gains tax on the appreciated value -- the difference between the sale price and basis.
The rules can be tricky so be sure to consult with a qualified professional before trying this at home.
6. Eschewing a Roth conversion
It's not so much a mistake to avoid as it is a strategy. Yes, the new buzz phrase of the day is something called "tax diversification." You want to have the ability to withdraw money from accounts that provide you with the greatest after-tax amount of money. That means having a traditional IRA and a Roth IRA. So, for instance, if you don't have a Roth IRA, now might be the time to consider it. Consider doing a Roth conversion with all or some of the money in your 401(k), especially, DeVeny said, if there are after-tax dollars in the plan.
7. Other mistakes to avoid
Make sure you open all your mail. "If the plan sends you a check (either by accident or because you requested it), you only have 60 days to roll it over to another tax-deferred account, said DeVeny.
Make sure all your paperwork is in order, said Skloff. In some cases missing the employer's signature on this or that form could result in big tax problems.


Robert Powell has been a journalist covering personal finance issues for more than 20 years, writing and editing for publications such as The Wall Street Journal, the Financial Times, and Mutual Fund Market News.

From WSJ - Work at Home, Reputable Websites

WORK & FAMILY By SUE SHELLENBARGER
Nice Work If You Can Get It: Web Sites for At-Home Jobs
As gasoline prices soar and joblessness mounts, the nonstop stream of email I get from readers wanting to work from home is rising, too. Also multiplying are the online scam artists who seek to profit on that desire.
So like the ancient philosopher Diogenes searching for an honest man, I set out looking for a few honest Web sites that actually help people find real, paying home-based work. I selected only sites with a track record and users I could interview. Help in my search came from Tory Johnson, founder of WomenforHire.com1, an employment Web site, and co-author of a forthcoming book on working from home; and Peter Weddle of Weddles.com2, a researcher, consultant and author on recruiting and online employment.
YOUR QUESTIONS ANSWERED
3
Sue Shellenbarger answers readers' questions4 about work-at-home opportunities on the Web and U.S. states that plan to post child-care inspection complaints and reports online.
A word of caution: Although at-home opportunities are increasing, most are only for part-time, low-paid work without benefits; some people who use these Web sites make as little as $5,000 a year. Many work very hard at tasks most people would find difficult, such as telemarketing. Competition for at-home work is keen; prepare to wait months to get a client, project or assignment. That said, here are some options:
If you have professional skills and experience, and are prepared to slug it out for clients in the global marketplace, a free-lance site may be for you. Elance.com5 and oDesk.com6 each link clients with about 90,000 skilled free-lancers apiece, roughly half of whom are in the U.S. The sites post client feedback and publish results of optional professional-skills tests free-lancers can choose to take through the site. The sites also serve as secure intermediaries for clients' payments, in return for commissions of about 4% to 10% of free-lancers' fees. Information-technology workers, such as programmers and Web developers, are the sites' biggest market, but they're fast expanding into graphic design, writing, engineering, translation, marketing, accounting, administrative and legal services.
HOMEWORK

For information on finding trustworthy at-home work opportunities:
• bbbonline.org7 and click on "For Consumers."
• WomenForHire.com8, offers resources and ideas on working from home.
• FTC.gov9, type "work at home scam" in search box.
One exceptional success story comes from Arron Washington, 24 years old, a Hinesville, Ga., programmer who dropped out of college after realizing he could make as much as $60,000 a year on oDesk.com. "The offers just kept pouring in," he says.
If you like providing customer service, selling stuff by phone or in some cases making cold calls, companies that outsource call-center services for retailers, infomercial vendors and other clients are expanding use of at-home agents. Workers are typically paid by the hour, by the call or by the minute spent talking, plus incentives; most make a total of about $8 to $17 an hour.
West Corp. (west.com10), with 15,000 home agents, is undergoing "rapid expansion," says Dan Hicks, a senior vice president. LiveOps.com11, which claims to have 20,000 home agents working at least a few hours a week, plans to bring on several thousand more this year, says Jon Temple, president, world-wide operations. Arise.com12, with 8,000 home-business owners as agents, plans to add 4,000 more by year end, says Angie Selden, chief executive. AlpineAccess.com13, with 7,500 home agents, will hire 2,500 more people by December, says CEO Christopher Carrington. Executives at Convergys.com14, with 1,000 home agents, and VIPDesk.com15, with 300, also say they're expanding. WorkingSolutions.com16 claims 4,000 active agents and plans to hire as many as 600 more by December. In a new twist, a few of these companies, including West, are making home agents permanent employees with access to group benefits. Convergys and Alpine Access subsidize the benefits.
If you like the idea of being a "virtual assistant" -- a jack-of-all-trades who performs online many of the same services as an administrative aide in a brick-and-mortar office -- TeamDoubleClick.com17 offers links to clients. Pay is typically $10 to $20 an hour for taking calls, booking events or travel or other tasks. But entry barriers are high; some 80% of the site's 300 to 500 weekly applicants fail mandatory entry tests on typing, computer and phone skills. And only 10% of the site's 49,000 VAs are working, says co-founder Gayle Buske.
Other sites serve as job boards. Sologig.com18 says a sizable minority of the 8,000 screened free-lance opportunities it has posted can be done from anywhere. A smaller site, VirtualAssistants.com19, offers access to screened postings for $14.95 a month. And tJobs.com20 and teleworkrecruiting.com21 also charge a fee for access to screened work-at-home postings, which they collect from employers or elsewhere on the Web.
Write to Sue Shellenbarger at sue.shellenbarger@wsj.com22

URL for this article:http://online.wsj.com/article/SB121564902139141075.html

Hyperlinks in this Article:(1) http://WomenforHire.com (2) http://Weddles.com (3) http://online.wsj.com/article/SB121564872600341053.html (4) http://online.wsj.com/article/SB121564872600341053.html (5) http://Elance.com (6) http://oDesk.com (7) http://bbbonline.org (8) http://WomenForHire.com (9) http://FTC.gov (10) http://west.com (11) http://LiveOps.com (12) http://Arise.com (13) http://AlpineAccess.com (14) http://Convergys.com (15) http://VIPDesk.com (16) http://WorkingSolutions.com (17) http://TeamDoubleClick.com (18) http://Sologig.com (19) http://VirtualAssistants.com (20) http://tJobs.com (21) http://teleworkrecruiting.com (22) mailto:sue.shellenbarger@wsj.com

Preparing for a Layoff (or other Cash Squeeze) from the WSJ

Take Seven Steps So You Survive A Cash Crunch

By BRETT ARENDSApril 12, 2008; Page B1

No one wants to get caught in a cash crunch. Look at what happened to Bear Stearns.
Investors can't go running to the Fed.
Sometimes all it can take is a surprise bill, or a sudden loss of a job, to put your family's liquidity in peril. And these are treacherous times. The economy is rocky. Employers are cutting jobs. And some investments -- including home values -- are turning wobbly just when you may need them most.
The Federal Reserve, alas, isn't going to bail you out if you get hit by a liquidity crisis.
So where can you turn? If you're worried, check out your emergency lines of credit now, before there's a crisis.
Here are the seven habits of highly liquid people.

1. Refinance your mortgage over 30 years. Just switching your remaining debt from, say, a 20-year schedule will slash your monthly outflows by nearly a fifth. Borrowing against your home is the cheapest form of consumer debt.

2. Set up a home-equity line of credit. They're usually cheap to arrange, and you can draw on it when you need it. Right now, rates are as low as 5.25%.

3. Get a free float from a new credit card. Some still offer zero-percent interest on balances transferred from your current card. As always with the credit-card sharks: Watch out or they'll find a way to sock you with fees anyway.

4. Get your money back early from the IRS. Most Americans prepay too much tax, and the average refund is nearly $2,500. File a new W-4 with your employer to cut your monthly withholding. You have to estimate your likely bill in good faith. If you end up prepaying too little, you can make it up by Dec. 31. If you don't, you will have to pay 7% or so in penalties. The rate fluctuates, but it's a lot cheaper than an unsecured loan.

5. Set up unsecured financing sources now, while you don't need them. Ask your bank for an overdraft facility, of course. And apply for some emergency credit cards. Yes, the rates are usurious, so don't use them unless you have to. But someday you may have to.

6. Check out how to borrow from your 401(k) retirement plan. Most plans allow this, though the rules vary. The limits are often 50% of your balance, up to $50,000. It can take anywhere from a few days to a few weeks to get the money. Note: You may end up paying taxes, plus a 10% penalty, if you don't repay the money when you leave your employer, or within a specified period. It is usually five years. Check the rules ahead of time.

7. And, most obvious: Start saving. Most middle-class families can save thousands a year just by paring back on discretionary bills. This is a good time to slash those bills to the bone.
• Email brett.arends@wsj.com1

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