Your Past, Present, & Future Path to Happiness!

The path to happiness—aren’t we all on a journey to find joy, fulfillment, satisfaction, and contentment in our lives?  I just read about an interesting therapeutic approach, Time Perspective Therapy, created by psychologist Philip Zimbardo, who examines six outlooks a person can have about his/her life:

1)  Past –Positive (You look back on the past with happiness and loving memories)

        2)  Past-Negative (You have regrets or negative memories of bad experiences)

        3)  Present-Hedonism (You are satisfied in your present life and enjoy rewarding yourself)

        4)  Present-Fatalism (You feel that control is in fate’s hands, so why bother)

        5)  Goal-Oriented Future (You plan ahead and actively weight costs/benefits)

        6)  Transcendental-Future (You lead a moral, good life because you believe heaven is after death)

Click here to test your own Time Perspective!

As you may assume, Zimbardo suggests that the best combination to have is a mix of high past-positive, relatively high goal-oriented future, and moderate present hedonism.  This translates into looking back on your past with fond memories, being driven for your future and expecting a good outcome, and being satisfied with your present life and rewarding yourself when appropriate.  If you fall into this category, it sounds like you may be fairly high on the happiness scale!

The risky combination, which may be seen in people with depression, anxiety, and PTSD, is a combination of significant past-negative and present-fatalism, which translates into someone who has regret and traumatic past experiences, and who feels he/she can’t do anything to change it.  A common symptom in depression is hopelessness for the future, and someone with this combination would likely have low future orientation.

The relieving news is that you are not stuck with your current time perspective! Zimbardo showed that you can change your past-positive score.  For example, by letting go of the trauma and negative events, and focusing on the details of the positive past, such as by retelling happy experiences, creating photo albums, and writing gratitude letters to people who encouraged you.  In the present, research shows you can increase your happiness by doing things like exercise, helping a friend/volunteering, being appreciative of the little things, and increasing social support.  Reward yourself with fun activities, like going out to eat with a friend, or spoil yourself with a massage.  And as far as the future goes, plan things you can look forward to, such as a vacation or social event.

It’s really about changing your perspective from what’s bad in your life and out of your control, to what’s good in your life and what’s in your control.  Try not to ruminate on mistakes, and focus your energy on moving in a positive direction.  Taking baby steps and acknowledging small progress will help you feel more satisfied in the present and more hopeful for the future.

Check out this brief video on a fascinating marshmallow study (yes, I said marshmallow!) and "how your own relationship to time plays a significant role in your happiness."