PDF Summary:The Power of Fun, by Catherine Price

When’s the last time you did something fun? For many of us, as we get older, fun starts to take a backseat to the neverending list of adult responsibilities. But what if it didn't have to be that way? In The Power of Fun, award-winning science writer Catherine Price uses research and personal anecdotes to explain why fun is fundamental to living a happy and healthy life and how everyone can start having more fun.

In this guide, we’ll define fun and why it matters and elaborate on how modern society has made it harder to prioritize fun. We’ll then outline Price’s step-by-step guide to invite more fun into your life. In our commentary, we’ll expand on Price’s research with insight from other writers and experts in the psychology of well-being, including Mihaly Csikszentmihalyi, author of Flow, Stuart Brown, founder of the Institute for Play, and Gretchen Rubin, author of The Happiness Project.

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(Shortform note: The impact of smartphones on our lives is particularly stark for the generation known as iGen, people born between 1995 and 2012. This generation has always had access to the internet and was likely on social media before they were in middle school. Psychologists who study generational differences have noted that while this generation is safer than previous ones in some ways (for example, less likely to get in a car accident or have unprotected sex), they have unprecedented rates of teen depression and suicide.)

How Can You Have More Fun?

Having explained the power of True Fun and why it has become harder to find it, we’ll now give Price’s tips to start incorporating more fun into your life.

Start With a Self-Assessment

Before making any major changes, Price suggests taking time to do a self-assessment (or “fun audit”) of your current relationship to fun to better understand what True Fun means for you.

(Shortform note: Self-assessment is a powerful tool to use before making any kind of life change, whether it be a career shift or implementing a new habit. Self-assessment allows you to make sure the change is right for you, identify potential challenges, and develop a plan, all of which will ultimately increase your chances of success.)

Step 1: Identify what fun feels like. Many of us are acutely aware of what stress and worry feel like. We spend less time thinking about what fun feels like. Ask yourself how you know you’re having fun. What does it feel like emotionally? Physically? True Fun is often associated with feelings of freedom, release, and excitement, but these feelings may vary in intensity and duration. Retraining yourself to focus on fun will allow you to notice experiences of True Fun, however small or brief.

(Shortform note: Identifying what fun feels like means being more mindful of your experiences. According to mindfulness expert Jon Kabat-Zinn, mindfulness is the practice of noticing the present moment and observing it without judgment. Practicing mindfulness will help you increase awareness of your thoughts, feelings, and bodily sensations, making you more likely to notice the things that you have fun doing, and more likely to remember the experience afterward.)

Step 2: Establish your baseline for fun. Consider how often you have fun. What activities or people do you have fun with? When was the last time you had fun? Is there anything fun you’re looking forward to this week? Do you feel like you’re having enough fun? (Price argues that if you don’t identify fun as a priority and set aside time every week specifically for fun, you’re likely not having enough fun.)

(Shortform note: Baseline data is used in numerous fields, from education to public health to product management. Establishing a baseline is important because it provides you a point of reference or comparison. Without establishing this baseline, you won’t know whether your attempts to integrate more fun in your life are successful.)

Step 3: Reflect on past experiences. Think about three experiences in which you experienced a combination of playfulness, connection, and flow. As you're reflecting on your experiences, take time to notice any common themes in your experiences. For example, does fun tend to occur with the same people or in the same places? Does it include small groups or one-on-one experiences? These themes are valuable information as you start to consider how to introduce more fun into your life.

(Shortform note: Your memories of your past experiences may not be as accurate as you think. Daniel Pink, author of When, explains that endings disproportionately shape the memory of an experience. For example, an experience that’s overwhelmingly positive but ends badly is more likely to be remembered negatively than a mediocre experience that ends on a high note. Knowing this can help ensure that when you reflect back on your experiences of fun, you think about them holistically, without putting too much weight on the ending.)

Step 4: Document fun when you have it. Moving forward, start to keep track of things that you do that are examples of playfulness, connection, and/or flow, in addition to any activities you did “for fun.” You may start to notice a disconnect between what you think of as fun and unexpected moments of playfulness, connection, and flow in your day. Circle any activity that involves all three variables, as this is likely a recipe for True Fun.

(Shortform note: Price’s fun journal is based on the “Good Time Journal” outlined by Bill Burnett and Dave Evans in Designing Your Life. The Good Time Journal is meant to help you track what activities in your life motivate you (and demotivate you). Like Price, the authors recommend that for each activity, you pay particular attention to who you were with, where you were, and what you were doing. There are online journal templates and an app-based version of the Good Time Journal that could be used for Price’s recommended journaling activity.)

Create the Conditions for True Fun

With a better understanding of what True Fun means for you, you can start prioritizing it in your life. Price explains that you don’t just start having more fun because you’ve decided to: You also need to create the conditions that are conducive to fun. To attract more fun into your life, Price recommends following these five steps: Make time, find your passions, invite fun, push boundaries, and stay committed.

Make Time

If you're going to prioritize fun, you need to make space for it to happen. The first step in making time is to give yourself permission to have fun. Many of us have been socialized to think of fun as self-indulgent or unproductive; we are convinced that our time would be better spent on more serious (often work-related) pursuits. But Price reiterates that fun isn't at odds with being a hard worker or making the world a better place. In fact, she adds, fun might actually support you to do these things better by helping you feel more energized, inspired, and creative.

(Shortform note: Price’s argument for the value of fun is supported by a 2020 study that found the key to a happy and fulfilling life is a balance of “hedonistic pursuits'' and a healthy work ethic. While self-control is crucial for aligning with long-term goals, the study emphasizes the need to pay equal attention to hedonism, or the ability to experience pleasure without guilt or shame. However, for many people, the guilt that comes with self-indulgence prevents them from reaping the benefits of these experiences.)

After you give yourself permission to have fun, think about how you can free up time in your day for fun. This might mean focusing on your high-impact tasks at work, saying no to obligations that aren’t necessary or fun, and setting boundaries with your phone and other devices. When you don’t fill your day with busy work, unnecessary obligations, or screens, you might be surprised at how much time you get back.

(Shortform note: In 168 Hours, Laura Vanderkam argues that there's enough time every week for you to work, spend time with family and friends, and have fun. The trick is to manage your time intentionally. To begin better managing your time (and free up time for fun), Vanderkam recommends documenting how you spend your time each week and then reviewing your time record to better understand if you're using your time in ways that align with your priorities.)

You might need some help making time for fun. If you're a parent or in a relationship, ask your family for support. Have a conversation with your partner about how you're sharing the burden of the mental and emotional labor of your household. Then carve out space for each of you to have independent fun every week. This will create a virtuous cycle of goodwill that you'll both continue to benefit from.

(Shortform note: If you want to talk about fun with your partner, invite them on a date. The authors of Eight Dates write that it’s crucial to talk about fun and playfulness with your partner because having fun with your partner builds trust and intimacy and strengthens your relationship. The authors recommend talking about past fun experiences you’ve had (alone or with your partner), your bucket list, and ideas of how to have more fun as a couple.)

Find Your Passions

Price recommends you use your reclaimed time to pursue your passions, which she defines as activities or hobbies that focus your attention and leave you feeling invigorated. Not everything you love to do is a passion. For example, you may love taking baths, but this is an activity that relaxes you, not one that inspires you; therefore it doesn't qualify as a passion.

(Shortform note: While pursuing your passions is an excellent use of free time, you shouldn’t feel any pressure to use your leisure time productively. According to some research, many people feel pressure to maximize their leisure time by choosing the most fulfilling and enjoyable activity, which can lead to unnecessary stress. Alternatively, the pressure to maximize leisure time can lead to a performative approach where individuals prioritize external validation, societal expectations, and the appearance of a perfect leisure lifestyle over their own authentic preferences and enjoyment. Ultimately, your passion won’t be fun if the pursuit of it isn’t intrinsically motivated.)

Price explains that our passions are often a great jumping-off point for True Fun because they lend themselves to opportunities for playfulness, connection, and flow. Passions are playful because they're voluntary and pursued for their own sake. They also often lead you to meet new people and make new connections, and they facilitate building skills and knowledge that allow you to experience flow.

(Shortform note: In The Happiness Project, Gretchen Rubin makes an important distinction between fun and passion. She explains that fun (and leisure) activities are activities you enjoy, while your passion is something you want to get better at. Unlike Price, Rubin recommends jumping into your passion by setting an ambitious goal. For example, if you’re passionate about playing music, you might commit to recording 10 songs by the end of the month. She argues that setting an ambitious goal will help you prioritize your passion, boost your confidence, and bring a new perspective to your life.)

If you've lost touch with what you’re passionate about, Price offers some guiding questions to help you get started:

• What are you interested in learning?
• What’s something you used to love but stopped doing?
• What’s something you’ve always wanted to try but never felt like you could?
• What’s something you do that lights you up?

Price recommends you brainstorm as many ideas as possible and then choose something (anything) to try. Even if it’s not the right fit, you’ll have learned something about yourself in the process.

(Shortform note: Rubin also suggests approaching a current hobby from a new angle. For example, if you paint, experiment with new materials or surfaces, or, if you’re a musician, try learning a different genre of music.)

Price cautions that many people avoid pursuing their passions because they're afraid of looking stupid or being bad at something. She says that if you're trying something new, you probably will be bad at it, but she offers the reassurance that if you stick with it through the awkward beginner phase, you may discover a new passion (and a potential source of True Fun).

(Shortform note: As Price says, trying something new likely means you’ll be bad at it for a while. As such, being a beginner requires you to have an open attitude, ask questions, and be OK making mistakes. That’s why Tom Vanderbilt, author of Beginners, argues that the willingness to be a beginner is a sign of courage, creativity, openness, and humility—something to be embraced rather than avoided.)

Invite Fun

You'll also inevitably have more fun if you become someone who attracts fun to you. For many of us, when someone describes “a fun person,” they picture a person standing on a table in the middle of a party convincing everyone to play charades. But what if charades isn’t your cup of tea? According to Price, not a problem. Price explains that you don’t have to be “the life of the party,” or even an extrovert, to be considered fun. When asked to describe someone fun, people describe a person who makes them feel included, laughs easily, and isn’t afraid to try new things or be silly. These are qualities that you can have regardless of where you fall on the introverted/extroverted spectrum.

(Shortform note: Many people think personality is fixed (for example, you’re either fun or you’re not), but, according to Benjamin Hardy, author of Personality Isn’t Permanent, that’s a myth. Hardy explains that personality is fluid and malleable. To change your personality, he says, you must first decide who you want to be and then choose a single goal to work toward. For example, if you want to become a more fun person, your primary goal could be to try one new thing every week. These incremental steps will lead to long-lasting changes in who you are.)

Price identifies two ways you can become more fun: You can adopt a fun attitude, and you can create a fun environment.

To adopt a fun attitude, you need to practice noticing or seeking out opportunities for fun, however small. The ability to laugh at yourself, to look for the absurd in the ordinary, to smile more, to be present, and to notice unexpected and delightful moments of pleasure are all examples of ways to hone your fun radar.

(Shortform note: Rubin (The Happiness Project) points out that adopting a more fun-loving and positive attitude won't just improve your mood but also the moods of the people around you. She explains that your laughter, in particular, goes a long way to making other people happy, which will in turn amplify your happiness, creating a virtuous cycle of joy.)

You can also facilitate environments that are conducive to fun (what Price refers to as “playgrounds”). Fun environments are spaces where there's an understanding that the space is meant to be fun, where everyone is 100% in, and where judgment isn't welcome. Your fun environment might be a dinner club with friends, a virtual Dungeons & Dragons tournament, or an adult kickball league. The activity doesn’t matter, as long as the space invites people to let go and be themselves.

How to Create a Memorable (and Fun) Experience

Even when you intentionally gather people together to have fun, the experience doesn’t always live up to expectations. In The Art of Gathering, Priya Parker outlines five steps you can take before an event to ensure the experience is fun and meaningful for everyone.

• Identify the reason for gathering and use it as a guideline for decision-making.

• Curate your guest list to include only those who support the purpose of the gathering.

• Select an appropriate venue that enhances the guest experience and encourages desired behavior.

• Create directives or rules for behavior during the event to make diverse gatherings more comfortable and encourage engagement.

• Set clear expectations with guests before the gathering to help them get into the right mood and prevent disappointment.

By putting in the work ahead of time to build an environment with the right crowd and clear expectations, you're more likely to have fun during the experience itself.

Push Boundaries

In her research, Price noticed an unexpected theme in many people’s experiences of True Fun. She found that fun often goes hand-in-hand with breaking rules, however harmless. She explains that play is often about behaving outside the norms of expected behavior or social structure, which often means engaging in small acts of rebellion.

(Shortform note: For most people, breaking rules is easier said than done. Psychological research suggests that people have an innate tendency to conform. Studies show that conformity is hardwired in the structure of the brain. For example, brain-based punishment warning systems are activated when we violate social norms, and individuals with damage in the prefrontal areas of the brain show an inability to behave in accordance with social norms even when they comprehend them. So while we often admire people who are able to think or act outside the norm, our own instincts are often to stick to the norm.)

But, as Price explains, to push boundaries, you need something to push against. She offers a few suggestions of opportunities to push back and suggests finding mini acts of resistance that fit your personality.

You can push back against established patterns (what Price calls “habits and routines”). Many of us operate under a predictable schedule. You can rebel against this predictability by breaking with your normal pattern and introducing some novelty into your day. This can be as simple as changing up your regular takeout spot or taking a walk after dinner instead of turning on a TV show.

(Shortform note: Some argue that the key to happiness is finding a balance between novelty and routine. According to Arthur Brooks, host of the How to Build a Happy Life podcast, "neophilia"—the tendency to seek out new experiences—stimulates interest and curiosity, which promote overall well-being. However, neophilia can also lead to restless or impulsive behavior. To find a healthy balance, he suggests regularly challenging and experimenting with preferences, choosing curiosity over comfort, avoiding newness for its own sake, and making deliberate decisions rather than acting impulsively.)

Similarly, you can push back against traditions. Traditions are a powerful tool of connection, but only when you get to choose them. Changing traditions that you don’t like or that are no longer fun is a prime opportunity for rebellion.

(Shortform note: In Eight Dates, the authors suggest that starting new traditions also builds stability and intimacy in your relationships. If you’re feeling stuck in the traditions you grew up with, explore this list of 27 ideas for new family traditions, which includes ideas like family game nights or watching the sunrise together on the first day of summer.)

Stay Committed

The last step of sparking more fun is committing to it. Price insists that to have fun, you have to prioritize fun—not once, but over and over. She outlines several steps you can take to ensure that you continue to keep fun at the top of your priority list.

First, find your people (what Price calls your “fun squad”). This is a group of people that help you have fun, either by holding you accountable to make time for fun or by having fun with you. You might already have a group of people in mind, or you might need to create one. Either way, fellow fun lovers are a key resource in your effort to prioritize fun.

(Shortform note: When it comes to forming your group of people, more isn’t necessarily better. Consider how you plan on using this group. For example, if the focus is accountability, consider limiting your group to four or five people. Research suggests that groups of five or less are more conducive to conversation. However, if you plan on forming a soccer team, you’ll probably need a few more friends.)

Next, prioritize the things in your life that tend to lead to fun (what Price calls your “fun magnets”). Make an effort to spend time around the people, in the places, or doing the activities that you know tend to lead to fun. The more time you spend with things or people that lead to fun, the higher the likelihood that fun will ensue.

(Shortform note: Prioritizing the things in your life that are fun will often mean saying no to things that aren't fun or necessary (for example, being on an extra committee at work). In Essentialism, Greg McKeown argues that saying no is an essential skill when you're trying to refocus your time and energy on your biggest priorities. Acknowledging that people often are uncomfortable saying no, he offers several helpful tips. First, remember you're saying no to a proposal, not a person. Second, know that saying no to one thing allows you to say yes to something else. And third, don’t put off the conversation. Be direct. People will appreciate your candor.)

Price also recommends incorporating different levels of fun in your life. That means making an effort to have daily and weekly fun fixes but also prioritizing opportunities for more time-intensive experiences that leave you feeling energized and rejuvenated. For example, if you love playing in water, you might join a weekly water aerobics class but also plan an annual rafting trip with your closest friends.

(Shortform note: Rubin makes a similar recommendation in The Happiness Project, emphasizing that it's possible to infuse your day with small moments of fun simply by allowing time for goofiness. She explains that many people, consciously or unconsciously, shut down moments of goofiness or play because they feel busy or rushed. When you catch yourself sacrificing fun for efficiency, she recommends asking “Does this need to be done now?” and “Can we spare time to be goofy?” If you can, then do it. You, and everyone around you, will have more fun as a result.)

These bigger experiences often require a bigger financial and time commitment. Price explains that prioritizing fun sometimes requires an investment, but she emphasizes that investing in experiences (instead of stuff) will have a bigger impact on your happiness.

Why Experiences Make You Happier Than Stuff

The illusion that more stuff will bring you more happiness is referred to as the “paradox of possession.” Psychologists have identified three reasons why the happiness that we get from acquiring new possessions is fleeting and ultimately unsatisfying.

• The novelty of new stuff quickly wears off. We become accustomed to new possessions, and what once seemed exciting or different becomes normal and routine.

• It fuels our desire for more or better. Our purchases set new standards, leading us to seek out even better possessions as we get used to the ones we have.

• We get jealous. Owning possessions naturally encourages us to compare ourselves to others, making us jealous when other people have better or more impressive things than we do.

On the other hand, research has found that experiences lead to more and longer-lasting happiness. Experiences, unlike our possessions, become a part of our identity and therefore we value them more deeply. Furthermore, experiences are subjective, making them less likely to invite comparison. The anticipation of and memory of experiences also adds to their enjoyment, while the anticipation of stuff makes us feel impatient and often doesn’t live up to expectations.

Finally, use technology in a way that increases fun in your life rather than distracting you from it. Price recommends assessing your relationship to your devices and implementing extended screen-free periods in your life.

(Shortform note: Before writing The Power of Fun, Price wrote How to Break Up With Your Phone, which offers a 30-day step-by-step plan on how to build a different relationship with your smartphone. Price begins by recommending that you become more aware of when you use your phone and why, including installing a screen time tracker app. She then outlines daily incremental steps you can take to practice using your phone intentionally rather than out of habit. The plan culminates with a digital sabbath in which you practice spending 24 hours without your smartphone.)