If you care about longevity, you need this

The science of purpose

When most people think about longevity, their minds go directly to diet, sleep, and exercise. All of those things are important, yes, but if you want to live a long and healthy life, the science suggests what you need first and foremost is a sense of purpose.

The good news is: your purpose doesn’t have to be gauzy or grandiose. It also doesn’t have to be the product of a shitload of suffering that earns you hard-won wisdom. It can be very down to earth and practical, and it can change over time. Moreover, purpose is a skill you can develop. And the rewards are immense.

Before I get to the how-to of it, two compelling scientific findings. First, among adults 65 and older, a strong sense of purpose is the single most important psychological predictor of longevity, after controlling for other factors. Second, and maybe more immediately useful, purpose is one of the biggest contributors to resilience, the speed with which you recover from adversity. The stronger your sense of purpose, the faster you bounce back.

Below are three ways to operationalize purpose in your life right now. These come from a pair of scientists named Richie Davidson and Cortland Dahl, who were recently on my podcast.

• Reframe the mundane. Before a daily chore — dishes, garbage, laundry — consciously connect it to an altruistic motive. Richie actually does this every night before scooping his cat’s litter box: he reflects on how that action benefits his wife and anyone who walks into the living room, not to mention the cat. The task is identical, but the inner experience is completely different.

• The One-Minute Motivation Reset. Before you start a new project, begin a difficult conversation, or embark on anything potentially meaningful, pause for sixty seconds to reset your motivation. Mentally state a brief aspiration, something like “may whatever comes of this do some good in the world” or “may this reach somebody who really needs it.” The point is that purpose isn’t just a warm, fuzzy thought — it’s about linking something you’re actually doing at that moment to a value that’s important to you.

• Use adversity as a cue. Often, when we feel anxious or frustrated, we get hijacked and lose our sense of direction. Richie suggests a mental shift: the uncomfortable feeling itself can be the reminder to check back in. Instead of a challenge being an interruption of your purpose, the stress becomes the signal to reconnect with what’s important. Over time difficult moments stop derailing you and start acting as triggers keeping you connected to your purpose and values.

For more on how to train your sense of purpose and the science of flourishing, listen to the full episode with Richie Davidson and Cortland Dahl.

Also out this week is my episode with bestselling author John Green who shares his toolkit for a noisy mind.

Over on the 10% with Dan Harris app:

Join me for a live meditation and Q&A tomorrow (Tuesday, March 31 at 4 p.m. ET) on Zoom. Drop your questions for me in the event post on the app here.

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On May 17, join me for a conversation with Allison Gilbert at 92NY in NYC about how self-awareness and self-compassion can transform not only our inner lives but our relationships. Get tickets here.

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