Broaden-and-Build: The Power of Positive Emotions in Our Work

The Upward Spiral: How Positive Emotions Shape Our Lives

You can amplify your success, health, and happiness just by cultivating more positive emotions. Skeptical? We often dismiss positivity as feel-good fluff - nice to have, but not truly transformative.

Yet groundbreaking research shows time and time again that positive emotions can actually set off a process of evolutionary change, propelling us to new heights at work and home.

In psychologist Barbara Fredrickson's Broaden-and-Build Theory, she found that simple positive emotions - like joy, interest, and contentment - broaden our awareness and encourage exploratory, innovative actions over time. This builds enduring personal resources and skills, sparking an upward spiral toward growth and meaning.

Understanding and harnessing this cycle gives us a science-backed method to boost our potential. By purposefully fostering positivity, we can become more creative, motivated, resilient, and fulfilled professionally and personally.

Curious what this looks like in action? Let's explore the stages of this uplifting process.

What is the Broaden-and-Build Theory?

At its core, the Broaden-and-Build Theory posits that positive emotions do much more than merely make us 'feel good'. They have the unique power to broaden our awareness, thinking, and behavior. When we're in a positive state, we tend to be more open-minded, creative, and willing to explore new avenues. Over time, this broadening effect helps us build valuable personal resources, be it intellectual, social, or physical.

Positive Emotions » Broadened Mindsets » Exploratory Actions » Building Resources » Even More Positive Emotions

The theory is based on the idea that positive emotions are inherently motivating and energizing. They make us want to explore, connect, and create. This can lead us to try new things, meet new people, and learn new skills. In turn, these experiences can help us to build our personal resources and become more resilient, resourceful, and successful.

The Spark - Positive Emotions Broaden

Positive emotions are the initial spark, expanding our vision and possibilities. In the moment, they:

• Broaden awareness - we become more perceptually attuned and notice fresh perspectives.
• Broaden cognition - we think more openly and see big picture connections. Mental flexibility increases.
• Broaden action - we engage in more exploratory, innovative behaviors and build new skills.

So on a day you feel cheerful, you see opportunities to approach tasks in creative ways. Feeling encouraged empowers you to take risks and learn new things. Interest makes you curious to explore ideas you’d normally dismiss.

These small, immediate mindset shifts compound over time to meaningfully shape our trajectories.

The Fire - Building Enduring Resources

Fredrickson found when repeated daily, those small sparks of positivity fire up lasting improvements known as building personal resources:

• Intellectual resources - you develop new problem-solving abilities from broadened thinking.
• Psychological resources - you gain resilience against adversity and inner strength.
• Social resources - you build deeper, wider support networks through openness.
• Physical resources - you recover better from illness and adopt healthy behaviors.

So after repeatedly choosing open-minded responses to challenges, you become more creative. Feeling recurrent love strengthens relationships. Pursuing interests provides a sense of meaning.

The Cycle - Upward Spirals Take Hold

The most powerful part of the broaden-and-build model is its self-reinforcing nature. Initial positive sparks begin a cyclic upward spiral:

Consider how increased workplace creativity fuels a sense of accomplishment and motivation for more creativity. Or how deepened intimacy with your partner leaves you feeling happier and more loving.

With this knowledge, we can intentionally seed positive emotion, leverage broadened mindsets, and build lasting resources as the cycle continues upwards.

How Does the Broaden-and-Build Theory Apply to Work?

The Broaden-and-Build Theory can be applied to work in a number of ways. Recognizing and creating an upward spiral of positive emotions can help us to:

1. Problem-Solve More Efficiently: With an expanded mindset, new solutions can be found for age-old problems.
2. Foster Better Relationships: Teams that laugh together, work well together. Shared moments of joy can lead to deeper trust and cooperation.
3. Boost Creativity: A positive mood can be the key that unlocks out-of-the-box thinking.

Teams that have a culture of positivity are

• More creative and innovative.
• More open to new ideas and perspectives.
• More resilient in the face of challenges.
• Productive and more motivated.

Applying Broaden-and-Build in Your Life

If this isn't making you eager to integrate more positivity in your life, consider this: consistent experiences of positive emotions can counteract the effects of negative ones. In a challenging professional landscape where stress can be the norm, wouldn't you want to arm yourself with the tools to bounce back faster?

Of course we would.

So, how do we actually integrate this theory into practice?

1. Prioritize Positive Interactions: Seek out colleagues or clients you enjoy interacting with. Share a joke, a light moment, or even a word of appreciation. These micro-moments of positivity can create a ripple effect.
2. Take Breaks: Step outside, enjoy nature, or simply engage in an activity you love. Short moments of joy can have lasting effects on your mindset. As you walk around, make note of the specific things you see around you that spark any joy at all. The more you notice the positives, the greater your positive thinking momentum will be.
3. Stay Curious: Approach tasks with an open mind. Even mundane tasks can become opportunities for learning and growth when approached with a positive mindset.
4. Celebrate Wins: No matter how small, celebrating achievements can set a positive tone and motivate you and others around you.

Embrace the Upward Spiral of Positivity

Barbara Fredrickson’s research reveals that our emotions are not just fleeting reactions. They set into motion an evolutionary process that shapes who we become, making emotions a springboard for self-development.

While negative emotions have value too, intentionally cultivating positivity launches us on upward trajectories toward growth, meaning and achievements. The sparks within each of us can set our lives aglow.

So reflect on when you feel most engaged, interested or joyful. Broaden that awareness. Take exploratory actions to build your resources and capabilities. Watch the upward spiral flourish, opening new paths for your career and relationships.

Reflection Time

• Awareness: Can you recall a recent workday when you felt particularly good? How did it influence your interactions and productivity?
• Broadening Moments: Think of a time when a positive emotion led you to a new insight, action, or relationship. How did that feel?
• Challenges: Remember a tough time at work. Could a shift in emotional perspective have changed the outcome?
• New Perspectives: What novel approaches can I try at work? Who outside my normal circle can I connect with for fresh perspectives?

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