It can be difficult to quantify happiness. And while longstanding nostrums like “be grateful” can help, they risk cookie-cutter impersonality.
Some researchers use a subjective happiness scale, while others track behavior and biological data. The goal is to get a better sense of peak happiness and the day-to-day level of serenity that’s typical for each person.
1. Take care of yourself
In a culture that encourages working until you drop and skipping vacation days, it can be easy to forget to take care of yourself. But, this is important and can help you feel happier overall.
Self-care includes activities that support physical health, emotional well-being, and spirituality. Some examples include exercise, healthy eating habits, adequate sleep, and socialization.
Studies have shown that people who regularly engage in self-care experience improved mental and physical well-being. It is also a great way to reduce stress, improve focus and productivity, and cultivate stronger relationships. Self-care can help us cope better during stressful times, like the COVID-19 pandemic, by reducing the impact of the traumatic stressors we encounter on our bodies and minds. It can also be an effective method of addressing mental health challenges like depression or anxiety.
2. Do something you enjoy
It may sound cliche, but enjoying the little things is one of the best ways to enjoy life. Savoring your food, stopping to smell the roses, replaying happy memories, laughing and being silly with friends – all of these are great examples of small moments you can create that will boost your happiness.
Trying new activities or expanding your interests can also be a good source of joy. Some people find satisfaction through building a website, writing about topics they are passionate about, publishing a podcast or painting. Whatever you like to do, try to dedicate a few hours a day to doing it. It will make you happier in the long run. Especially when money is tight, doing something you love will give your life meaning and purpose.
3. Spend time with people you love
Whether they’re supporting you in your goals or kicking your butt when you need it, quality people are essential for happiness. And while it can be tempting to fill your time with people who bring you down, it’s much healthier in the long run to surround yourself with supportive friends who encourage you to be the best version of you.
Remember, the people who love you will always be there for you – they won’t be offended when you cancel or postpone plans. Instead, focus on spending quality time with them – even if it’s as simple as going out for that coffee you always say you’ll do or having a night in playing video games (assuming that’s something they enjoy). It will make their day and it’ll definitely brighten yours.
4. Focus on the future
A key to happiness is focusing on your future self. This is easier if you have a clear purpose and vision of your desired future, and set goals that align with and support it. Keeping these goals visible to you, having regular discussions about them and reviewing them on a regular basis helps keep a future focus.
Some worry that a focus on happiness could lead to a form of paternalism, whereby states would be required to ensure their citizens were happy (though this argument fails to address the fact that the current focus in psychology is on pathology). Other worries include the assertion that life satisfaction does not suffice for happiness and that other things, like knowledge or achievement, matter for human well-being.
5. Be grateful
Cultivating gratitude can be as simple as taking a moment to notice things that give you pleasure. Whether it’s a nice sight, the smell of a good meal or an interaction with someone who makes you feel respected and appreciated.
Gratitude can also help balance out negative emotions, such as stress and envy, by shifting attention away from what you lack to the things you already have. For example, instead of focusing on the misfortune of a flat tire, you could consider how lucky you are to have friends willing to drive you home.
Practicing gratitude can also boost your self-esteem by reminding you that what you have is meaningful and valuable to others. That said, it’s important not to deny the reality that life is also full of pain and suffering.