Suzie Pileggi Pawelski and James Pawelski are the co-authors of a new book, Happy Together: Using the Science of Positive Psychology to Build Love That Lasts
They’re both positive psychology experts, and they’re also married to each other — very fitting, given their subject! In their book, they use the principles of positive psychology to help people figure out how to create thriving romantic relationships.
I was very interested to hear what they had to say about happiness, habits, and making more loving relationships.
Gretchen: What’s a simple habit or activity that consistently makes you happier?
James: Reading together quietly or playing family games with our adorable seven-year-old son Liam.
Suzie: Tackling — or ideally completing — the New York Times crossword puzzle.
Gretchen: You’ve highlighted fascinating positive psychology research in your book Happy Together and your Romance & Research workshops you’ve conducted across the world. What has surprised or intrigued you the most?
In most areas of our lives we understand that it takes hard work to achieve our goals. For example, we don’t just land a job and sit back coasting along thinking it’ll turn into our dream job without effort. Or we don’t buy a gym membership and only go once expecting to have a fitter and more toned body overnight. Instead, we work hard by taking training classes to excel in our career, and training at the gym to help strengthen our body. Yet when it comes to our romantic relationships we seem to think that after meeting our special someone and committing to him or her that “happily ever after” just happens. That’s not the case, except in fairy tales. It’s healthy habits that helps build love over the long term.
Gretchen: Which habits are most important to you? (for health, for creativity, for productivity, for leisure, etc.)
Suzie: For optimal health, creativity and productivity having a daily routine that consists of exercise and spending time in nature is crucial for me. It calms my nerves and helps me to focus better. While I can get by without them, I find that I don’t thrive without these two key habits.
James: Having a regular sleep schedule and waking early and starting my day with meditation is what makes me feel focused, creative, and productive. These habits are life-fueling. They energize me and provide me with the clarity that I need throughout the day to make the best decisions at work and at home.
Gretchen: Does anything tend to interfere with your ability to keep your healthy habits? (e.g. travel, parties)
One ongoing challenge we have is James’s teaching and speaking schedule. Every few weeks, he teaches weekend classes in the masters program he directs, and he travels frequently to give talks and attend conferences. In light of this schedule, we try to be flexible and plan in advance to figure out how we are going to maintain our healthy habits like regular exercise, reading time, and meditation. One thing we do is try to stay at hotels with gyms or access to outdoor running paths, and we optimize our air time by reading and meditating.
Gretchen: Have you ever been hit by a lightning bolt, where you made a major change very suddenly, as a consequence of reading a book, a conversation with a friend, a milestone birthday, a health scare, etc.?
We discovered after getting together that we both had a very similar lightning bolt moment after reading Marty Seligman’s fascinating book Learned Optimism. The book talks about how we have the ability to teach ourselves to choose healthy thoughts, thereby enabling us to choose happiness. The book was what lead each of us on our own individual journey to delve into the science of positive psychology. And it’s what brought us together.
Gretchen: What is one of the most important habits you recommend in your book to people on how to be “Happy Together?”
We recommend couples focus on what is going right in the relationship, rather than dwelling on what’s going wrong. One way to do that is to focus on our partner’s strengths and see your relationship through a lens of strengths. Positive psychology researchers have identified 24 strengths that have been valued across time and cultures that each of us possess to varying degrees. Things like: creativity, zest, love of learning, leadership, kindness, etc. It’s what make us unique. We invite readers to find out what their top five strengths are by taking the free Via Survey that is here on our website.
Gretchen: How can people actively practice using their strengths every day?
Once people have discovered their top 5 strengths, commonly referred to as one’s “signature strengths,” we recommend they practice using them in new ways. First, select one of your signature strengths. Next, brainstorm some ways you can use this strength more in your life, and write down a list of specific steps you could take for applying this strength in healthy ways. Use this strength in a new way every day for the next week. Each day, choose a different activity from your list or you could come up with a new idea. The point is to experiment with seven new ways you can use this strength over the course of the week.
Gretchen: Can you suggest one healthy habit couples can do together to help practice using their strengths?
We suggest couples go on a “strengths date.” A strengths date is where you pick a top strength of yours (say, zest) and one of your partner’s (say, love of learning). And you organize a date that will enable you each to use your strength. A personal example from our own lives is that we rented Segways to do a guided tour of the historical part of Philadelphia. At the end of the date Suzie’s sense of adventure, or strength of zest, was sated and James’s love of learning was fulfilled. A mutually satisfying date for both of us! Remember to take turns arranging the dates (or plan them together) — and the important thing is to have fun while connecting in new ways.