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Positivity: Top-Notch Research Reveals the 3-to-1 Ratio That Will Change Your Life Paperback – December 29, 2009

by Barbara Fredrickson (Author)

810 ratings

See all formats and editions

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World renowned researcher Dr. Barbara Fredrickson gives you the lab-tested tools necessary to create a healthier, more vibrant, and flourishing life through a process she calls "the upward spiral."

You’ll discover:

• What positivity is, and why it needs to be heartfelt to be effective
• The ten sometimes surprising forms of positivity
• Why positivity is more important than happiness
• That your own sources of positivity are unique and how to tap into them
• How to calculate your current positivity ratio, track it, and improve it

With Positivity, you’ll learn to see new possibilities, bounce back from setbacks, connect with others, and become the best version of yourself.

Editorial Reviews

Review

"Written by one of the most influential contributors to this new perspective in science, Positivity provides a wonderful synthesis of what positive psychology has accomplished in the first decade of its existence. It is full of deep insights about human behavior as well as useful suggestions for how to apply them in everyday life."
—Mihaly Csikszentmihalyi, Ph.D., author of Flow

"Positively wonderful! Offers surefire methods for transforming our lives from so-so to joyous." - Daniel Goleman, author of Emotional Intelligence

"Positivity is literally the feel-good book of the year, providing a scientifically sound prescription for joy, health, and creativity. Read one to two chapters daily as needed or until grumpiness subsides."
—Daniel Gilbert, professor of psychology, Harvard University, and author of Stumbling on Happiness

"Barbara Fredrickson is the genius of the positive psychology movement." - Martin E. P. Seligman, Ph.D., author of Authentic Happiness

About the Author

BARBARA L. FREDRICKSON, PH.D., is Kenan Distinguished Professor of Psychology and Neuroscience and principal investigator of the Positive Emotion and Psychophysiology Laboratory at the University of North Carolina at Chapel Hill. She is a leading scholar within social psychology, affective science, and positive psychology.

Excerpt. © Reprinted by permission. All rights reserved.

Chapter 1
Waking Up to Positivity
One’s own self is well hidden from one’s own self:
Of all mines of treasure, one’s own is the last to be dug up.
—Friedrich Nietzsche

TAKE 1
The morning sun streams through your bedroom window and wakes you from a fitful night’s sleep. After a long string of gray and rainy days, you appreciate seeing blue sky. But soon enough you realize the alarm didn’t go off. You’re disappointed because you’ve been meaning to wake up extra early so you can have time to yourself before the kids wake up and the morning race begins. With what little time there is, you decide to skip your planned exercise routine, spend some more time in bed, and write in your journal. You write,

I can’t believe I let myself down again by forgetting to set my alarm. How am I ever going to take charge of my days (and my
life!) if I can’t make this simple change? Without exercise, I’m going to feel like a slug today. Ugh. I’d better focus on why I write in this journal in the first place: to think about my larger goals and connect them to what I do each day. Is this really working? Is it worth my time when I could be sleeping? What I really should be doing with this extra time is checking for fires on e- mail or reviewing my ridiculously long to- do list. Isn’t our water bill past due? Where is it anyway?

At this point you close your journal, get out of bed, go to your computer, and open your e- mail. Sure enough, you find that your co- worker, Sharon, needs input from you before she can submit her proposal, and she needs it by this afternoon. You’ll be stuck spending at least part of your morning preparing forms for her. Feeling angry at her imposition, you open the next e-mail to see that the project you spearheaded received preliminary approval and you’ve got forty- eight hours to make a final set of revisions. “ Fortyeight hours!” you say out loud. “Am I supposed to drop everything to make these revisions?” How am I going to fit this in?” The nanosecond of joy you felt on learning the good news is squashed by your concerns about clearing this last hurdle.

Just then, your daughter, who’s nearly four years old, wakes up and calls, “Mommy!” You glance at the time: 6:42. You’ve told her time and again to wait quietly in her room until you come in for hugs and kisses at seven, and here she is, not listening, again. Your frustration is growing— far too many demands both at work and at home. Nobody understands how impossible your life has become with this career shift. You go to your daughter’s room, snap at her
about calling for you early, and then march off to make breakfast.

The whole morning is a grim race, and everybody’s losing. You’d have been out the door on time had your seven- year- old son not misplaced his favorite shoes. Then starts the parental nagging: “Why can’t you just wear a different pair!? If those shoes are so important to you, why don’t you keep better tabs on them?” Now all four of you— the kids, you, and your husband— are racing around the house trying to find those @#$% shoes!

Later, having dropped the children off at school— late again—you arrive at work— also late. The first person you see is Joe, your collaborator on the project that was just accepted. He’s smiling broadly. At times you appreciate Joe’s good spirits, but today his smile makes you suspicious. You think, He’s trying to butter me up so I’ll do all the revisions! He approaches. “Did you hear the news? We got the money! We’re set for the year!” You say, “Yeah, but did you see that list of revisions— and just forty- eight hours to make them? I’ve also got to deal with Sharon’s proposal this morning.” Joe’s smile fades as he takes a moment to figure out how to respond to your negativity.

***

Sound familiar? If you’re like most people, you probably recognize this kind of morning all too well: Can’t do anything right. Can’t give myself the time I need. Can’t stick with my goal of journaling. Can’t stand that Sharon is making her emergency my emergency. Can’t fathom how I’ll meet a forty- eight- hour revision deadline. Can’t get on the same page with Joe. Can’t even teach my kids to stay in bed until 7:00 a.m. Can’t get through the morning “race” without yelling and fussing. Can’t get the kids to school on time. And if I can’t get myself to work on time—how in the world am I going to meet all these demands?

We all know negativity; it looms large and is easy to spot. Negativity pervades your self- talk and your judgments. It bleeds into your exchanges with your kids and your colleagues, eroding goodwill between you. Making matters worse, unchecked negativity breeds healthdamaging negative emotions— anger, contempt, and depression— that seep into your entire body. You can feel your simmering bitterness eating away at your stomach, raising your blood pressure, and turning your shoulder and neck muscles to stone. Even your face feels hard and tight, which may be why others steer clear if they can. What’s more, you move through your day as if you have blinders on. You find fault and blame everywhere. You see no solutions. Everything is painfully predictable. Negativity comes on fast and strong, hitting like a sledgehammer. And none of us is immune to it.

So what about positivity? Compared to negativity, positivity seems pale and weak. It’s hardly the mirror image of negativity. Positivity seems so puny that at times we don’t even notice it.

But what if positivity matters?

And what is positivity anyway?

Let’s start with what it isn’t. Positivity doesn’t mean we should follow the axioms “Grin and bear it” or “Don’t worry, be happy.” Those are simply superficial wishes. Positivity runs deeper. It consists of the whole range of positive emotions— from appreciation to love, from amusement to joy, from hope to gratitude, and then some. The term is
purposely broad. It includes the positive meanings and optimistic attitudes that trigger positive emotions as well as the open minds, tender hearts, relaxed limbs, and soft faces they usher in. It even includes the long- term impact that positive emotions have on your character, relationships, communities, and environment. Although some of this may sound like the vocabulary of greeting cards, the term positivity points to vital human moments that have now captured the interest of science. And the new scientific discoveries about the importance of positivity are stunning.

Your mild and fleeting pleasant states are far more potent than you think. We know now that they alter your mind and body in ways that can literally help you create your best life.

So let’s roll back time and do a retake on that same morning of yours, this time with positivity. Rest assured that no matter how good you are at negativity, you’re also capable of positivity. As you read, keep in mind that, like negativity, positivity goes beyond self- talk. Although subtle, it too infuses your mindscape and outlook, heart rhythms and body chemistry, muscle tension and facial expressions, and your resources and relationships.

Product details

Publisher ‏ : ‎ Harmony; 1st edition (December 29, 2009)
Language ‏ : ‎ English
Paperback ‏ : ‎ 288 pages
ISBN-10 ‏ : ‎ 0307393747
ISBN-13 ‏ : ‎ 978-0307393746
Item Weight ‏ : ‎ 7.7 ounces
Dimensions ‏ : ‎ 5.2 x 0.62 x 8 inches

Best Sellers Rank: #115,675 in Books (See Top 100 in Books)
- #328 in Emotional Mental Health
- #1,853 in Happiness Self-Help
- #3,125 in Personal Transformation Self-Help

Customer Reviews:
810 ratings

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Barbara Fredrickson
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Barbara Fredrickson
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Barbara L. Fredrickson, PH.D., is Kenan Distinguished Professor of Psychology and principal investigator of the Positive Emotion and Psychophysiology Laboratory at the University of North Carolina at Chapel Hill. She is a leading scholar within social psychology, affective science, and positive psychology.
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Customers say

Customers find the book well-written and engaging, with solid material that gathers long years of research and offers powerful knowledge to put into practice. Moreover, they appreciate how it introduces more positivity into life and teaches about building positive emotions, while keeping readers' attention. However, the reliance on research receives mixed reviews, with some finding it factual while others question its validity.

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Readability Information quality Positivity Interest Material quality Reliance on research

80 customers mention "Readability"68 positive12 negative

Customers find the book well written and engaging, with one mentioning that the instructions are fun to read.

"This book is a very worthwhile read. I would disregard the reviews slamming the author as an over-privileged, white, upper-class yada yada yada etc...." Read more

"...The writing is very clear and pleasant...." Read more

"...Positivity illustrates her findings and conclusions in an easy to understand way that left me wondering what the research has shown since..." Read more

"...Positivity is grounded in solid research while being very easy to read and chocked full of practical and very useful how-to advice...." Read more

63 customers mention "Information quality"63 positive0 negative

Customers find the book well-researched and informative, with one customer noting how the author impressively relates scientific evidence to the reader.

"...but if she ever does, I'd like to say "thank you" for your wonderful work and research and thank you for taking time out from your laboratory to..." Read more

"...At the same time, everything that is being written is linked to scientific findings (which are mentioned explicitly)...." Read more

"...It's always important to understand that science is always evolving...." Read more

"...grounded in solid research while being very easy to read and chocked full of practical and very useful how-to advice...." Read more

44 customers mention "Positivity"44 positive0 negative

Customers appreciate the book's focus on positivity, describing it as an outstanding 21st-century work that teaches how to build positive emotions.

"...funny thing is, when you shift your perspective and find your inner wellspring of positivity, and when you do practices to increase your positivity,..." Read more

"...of what positivity is, she mentions ten forms of positivity: joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love...." Read more

"...The second part of the book is all about raising our positivity ratio. It starts with a Positivity Self Test. You can take the test online at[...]...." Read more

"...the scientific details a bit dense, the actionable advice and uplifting message make it a valuable read for anyone looking to foster a more positive..." Read more

22 customers mention "Interest"22 positive0 negative

Customers find the book stimulating and compelling, keeping their attention throughout.

"...on it, and am so excited to get there and maintain it and live a life rich with joy, appreciation, and goodness...." Read more

"...This book describes in an accessible and captivating way what the research by her and her colleagues has taught her about what positivity is and..." Read more

"Positive psychology is an exciting new and rapidly expanding movement pioneered by Martin Seligman, Fox Leadership Professor of Psychology in the..." Read more

"...brilliant scholar in her field, and writes clearly and in an interesting manner...." Read more

7 customers mention "Material quality"7 positive0 negative

Customers appreciate the material quality of the book, describing it as good and solid.

"...you to see the big picture, greater flexibility in your thinking, resilience, and happiness in general...." Read more

"...between the ratio and the positive effects of broaden, build and resilience...." Read more

"...Women particularly will enjoy that emotion means strength, not weakness, as a way of sensing the world...." Read more

"Good solid material based on sound research. If you want to understand your negativity and how it can be reveresed this wil help. Thumbs up!" Read more

7 customers mention "Reliance on research"4 positive3 negative

Customers have mixed opinions about the book's reliance on research, with some finding it factual and real, while others criticize it as being based on flawed research.

"I love this book and can't put it down. It is very scientific, very real and very useful...." Read more

"...basis of this book is on a study that was later turned out to be a flawed study...." Read more

"Scientific. Factual. Dry. Informational, but not uplifting." Read more

"Too much research and stories of people used in the research really detracts from what I was looking for in this book...." Read more

Top reviews from the United States

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Me
Most worthwhile, useful book I've read in some time.
Reviewed in the United States on March 16, 2013
Verified Purchase

This book is a very worthwhile read. I would disregard the reviews slamming the author as an over-privileged, white, upper-class yada yada yada etc. You know, some people are a little too attached to their position of coming from the School of Hard Knocks. A bit too proud of their misfortune, which only chains them to it.
I have lived through plenty of trial and tribulation - some of it was pretty hellish - and the reserves of positivity I had in me carried me through. I didn't have a high enough + ratio so I was still surviving, but I knew I wanted to thrive and not just survive. I've worked to be cognizant of my thought patterns and change them, and have read much on the brain, the mind, the subconscious mind, etc. I like some of the self-help genre of books, but I deeply value books with scientific and medical background which are credible and provide some backbone to the information presented. I also like that, while the author is an academic and scientist, her writing is very readable, it flows well, and it's not dry. I enjoyed reading it, and eagerly looked forward to absorbing a few more pages on my lunch break every day!
This is a valuable work, and it's no wonder it received some fantastic reviews from experts in the field of psychology. This is what we need. I have been using her (free) online tool to track my positivity for some time now, and I love it, do it daily over my coffee. I've raised my ratio by a whole point! And, no she doesn't try to make you join her site and buy things, some people seemed to think she did. I have seen authors do that, it's slimy. She give you the option to use the positivity tracker forms provided in the book, or use her website (without even joining it) or you have the option to create a user log-in and you can choose whether or not to allow her to (anonymously) use your data (if you choose to sign up and provide it) in her research. I chose yes because why not, it will benefit her research, which benefits us all.
Anyway, I love the way she explains how positivity and negativity work, I clearly see precisely what she describes when I look at my life, and the lives of those I know - people I love, strangers, coworkers. I can see exactly what she describes. I also saw how positivity & negativity acted in my life. The funny thing is, when you shift your perspective and find your inner wellspring of positivity, and when you do practices to increase your positivity, you truly realize what you thought was bad, really isn't that bad at all! My relationship improved and began to flourish again. Old friendships that had taken a wrong turn a long while back (due to negativity) were rekindled with forgiveness and gladness since reading the book! Work opportunities opened up for me, and when I tried to get those same connections and opportunities a year ago, in a less positive state, I got absolutely nowhere. With my new, higher positivity ratio, I was able to make contacts, doors opened, people began to work with me gladly. It's wonderful. A phrase I commonly heard was "I like your energy!" People really notice your energy - positive or negative.
I haven't reached the 3:1 ratio but I will! I'm working on it, and am so excited to get there and maintain it and live a life rich with joy, appreciation, and goodness. I always wished to flourish, I spent a few decades surviving and wanting to thrive, and this book shows the way. Very glad I read it, and it's dog-eared and underlined and I'll be using the material for years to come, and spreading it to others to benefit from, too.
I don't know if the author ever reads her reviews here, but if she ever does, I'd like to say "thank you" for your wonderful work and research and thank you for taking time out from your laboratory to share your findings with the rest of us.

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Coert Visser
Positivity is a wise choice
Reviewed in the United States on May 8, 2009
Verified Purchase
Barbara Fredrickson, Professor of Psychology at the University of North Carolina, and a pioneer of positive psychology, specializes in research on positive emotions and human flourishing. She is best-known for her so-called broaden-and build theory of positive emotions.

This book describes in an accessible and captivating way what the research by her and her colleagues has taught her about what positivity is and what is does. In her explanation of what positivity is, she mentions ten forms of positivity: joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love. As to what positivity does, maybe it is best to start with six facts she mentions about positivity: 1) positivity feels good, 2) positivity changes how your mind works, 3) positivity transforms your future, 4) positivity puts the brakes on negativity, 5) positivity obeys a tipping point, 6) you can increase your positivity. A briefer way of describing what positivity amounts to is that it opens your mind and helps you get on a positive trajectory, an upward spiral. In other words: it makes you flourish. Flourishing is more than being happy. In Barbara Fredrickson's words: "Flourishing goes beyond happiness, or satisfaction with life. True, people who flourish are happy. But that's not the half of it. Beyond feeling good, they're also doing good -adding value to the world. People who flourish are highly engaged with their families, work, and communities."

But that is not the whole story. The effects of positivity are not simple and linear. Rather, they are subtle and non-linear. Human flourishing works like a nonlinear dynamic system. In nonlinear systems, there are one or more tipping points at which the properties of the system can suddenly change dramatically. An example of such a non-linear system with a tipping point is how ice melts at zero degrees Celsius. Consultant and researcher Marcial Losada has helped Barbara Fredrickson uncover a tipping point in the positivity ratio. The positivity ratio is the ratio of people's experiences of positive to negative emotions. Fredrickson's and Losada's research show that there is a tipping point above which flourishing starts and below which it doesn't. This positivity ratio tipping point is 3-1. When there are three times or more as many positive experiences than negative ones, flourishing will start with all of its beneficial consequences. There also turns out to be a second tipping point, by the way, of 11-1, which is the upper bound of flourishing. Above this upper bound it seems that there is too much positivity. In other words, there will always remain a useful role for some negativity. Fredrickson has found that most people have more positive than negative experiences but are below the 3-1 tipping point. Fortunately, there are many known ways to raise your positivity (many of them are described in the book) so that flourishing is attainable for anyone.

I can hardly say how impressed I am with this book. This book presents the best that positive psychology has to offer. The writing is very clear and pleasant. At the same time, everything that is being written is linked to scientific findings (which are mentioned explicitly). My suggestion is: do yourself a favor and buy yourself this book.

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T. L. Cooper
Notice and Appreciate Positivity
Reviewed in the United States on August 14, 2023
Verified Purchase
Positivity: Discover the Upward Spiral That Will Change Your Life by Barbara L. Fredrickson explains her research into how positivity affects people's lives. I took a Coursera course taught by Fredrickson several years ago, but I didn't read Positivity until recently. Positivity illustrates her findings and conclusions in an easy to understand way that left me wondering what the research has shown since Fredrickson wrote Positivity. It's always important to understand that science is always evolving. Fredrickson's underlying principles of positivity's effect on one's life seem to be sound and, frankly, just make a lot of sense. I enjoyed reading Positivity even during the moments when I felt skeptical and found myself at my keyboard looking up things to see what the science has revealed since it was published. Fredrickson's work and presentation inspired me to look for the positive in my life.

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Devansh
Truly positive!
Reviewed in India on September 7, 2020
Verified Purchase

This book is an absolute delight and a scientific journal in itself. Barbara follows a very good structure of listing and explaining the theories laid down by her and her team. And then gives the tools to make what she explained work. Loved this structure of hers. The tools are really nice in themselves and can be used almost immediately. And most importantly, scientifically backed. I have great number of exercises to do even after I have finished going through the book. One of the best things coming out of Positive Psychology. Give this a read and she will help you launch yourself in upwards spiral of positivity.

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HSP Olivier
Génial
Reviewed in France on October 26, 2016
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Intéressant, inspirant, c'est l'un de mes rares livres de référence !

Qualité de l'expression : irréprochable, précise, claire. Les anecdotes sont les bienvenues, car elles apportent un côté humain tout à fait pertinent.
Qualité du fond : il s'agit à mon avis d'un apport fondamental et très riche. Les outils sont éclairants et opérants.

Bref un livre génial !

Un grand merci à Barbara Fredrickson.

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gurubooks
Awesome book
Reviewed in Australia on November 8, 2017
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In depth exploration into the world of positivity - awesome book giving me a lot of positive energy - and many ideas and projects to make my life a better, more positive place for me and for others - thank you

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BALZANO GENNARO
Inspiring and detailed guide to personal development
Reviewed in Italy on April 26, 2015
Verified Purchase
I found this book very inspiring, rich in examples, recommendations and stories that really made me turn my attention to this relatively new world of positive emotions. The author's theory is presented with passion, detail and interest in giving readers a perspective on how to work for personal flourishing. Thanks

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shirley rolland
Inspiring and Informative Book on Positivity Barbara Fredrickson
Reviewed in Canada on March 18, 2015
Verified Purchase
Barbara Fredrickson is inspiring, a dynamic force within the field of Positive Psychology. This is the most comprehensive and empirically-grounded account of Positivity that I have ever read to date. Reading this book with it's clearly presenteed scientific evidence for becoming more positive,was totally informative and enjoyable. Her perspective provides guidlines for improving our quality of life and interactions with people.

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Positivity: Top-Notch Research Reveals the 3-to-1 Ratio That Will Change Your Life Paperback – December 29, 2009

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Top reviews from the United States

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5.0 out of 5 stars Most worthwhile, useful book I've read in some time.

5.0 out of 5 stars Positivity is a wise choice

4.0 out of 5 stars Notice and Appreciate Positivity

Top reviews from other countries

5.0 out of 5 stars Truly positive!

5.0 out of 5 stars Génial

5.0 out of 5 stars Awesome book

5.0 out of 5 stars Inspiring and detailed guide to personal development

5.0 out of 5 stars Inspiring and Informative Book on Positivity Barbara Fredrickson

Most worthwhile, useful book I've read in some time.

Positivity is a wise choice

Notice and Appreciate Positivity

Truly positive!

Génial

Awesome book

Inspiring and detailed guide to personal development

Inspiring and Informative Book on Positivity Barbara Fredrickson