Professor Powdthavee specialises in well-being and behavioural economics.
Happiness surveys are often blunt instruments. For instance, they usually conflate hedonia (feeling good) and eudaemonia (finding meaning in life).
It’s also difficult to predict happiness. Many factors you might expect to be associated with happiness—for example, wealth and social status—don’t play a major role.
1. Be grateful.
The easiest way to cultivate gratitude is by focusing on the good stuff. But it’s important to remember that negative experiences can also be channeled through a grateful lens. In fact, one study that prompted participants to imagine their own deaths produced a dramatic increase in gratitude levels.
Other strategies include thinking about what you’re thankful for before sleep (which promotes better sleep, according to research) and expressing gratitude to others, which helps strengthen social bonds. Saying “thank you” releases oxytocin, known as the love hormone, and can even help people get along better in relationships.
To hone your gratitude skills, try to focus on the details of positive experiences, such as enjoying a meal or appreciating a friend’s help. And when you find yourself comparing, complaining or dwelling on the bad things in life, take a deep breath and remind yourself of all that you’re blessed with.
5. Have fun.
Having fun is a great way to take a break from the stress of everyday life. Try to add activities to your schedule that you know bring you joy. It could be as simple as spending time with a friend, making plans for a weekend getaway or simply taking 10 minutes a day to enjoy nature.
Rucker says that although genetics and other circumstances play a role in your happiness, you can learn to seek lighter moments. He suggests that you keep a happy list and refer to it when you’re waiting for a ride or just killing time.
Finding happiness can be a journey, so be patient and open to change as you explore what makes you happy. Keeping a happy list will help you rediscover joy and contentment.