There is a growing body of research showing that happiness boosts health, productivity and career success. Happiness is also a key part of personal resilience.
But some people still doubt the importance of happiness. Their objections tend to focus on relatively weak conceptions of the concept, such as the idea that happiness is only about pleasure and emotions.
1. Be grateful.
Cultivating gratitude is a key to happiness. Studies show that those who regularly feel thankful are happier, less stressed and less depressed.
A gratitude practice also helps balance out negative emotions like anger, envy and cynicism. The practice can even help people better handle the inevitable pains and losses of life.
The benefits of gratitude may be especially helpful for those who struggle with stress and depression. Research shows that grateful people are more resilient and less prone to suicidal thoughts.
Creating a nightly list of things you’re thankful for is an easy way to start. Your list doesn’t have to include expensive items or monumental accomplishments — it could be as simple as a delicious dinner, a playtime with your dog or an enjoyable song on the radio.
2. Do something you love.
It isn’t always easy to find or do something you love. But that doesn’t mean you should give up.
Athletes, artists, and writers spend time on their craft because they love it. Their passion shows in their work and inspires others to do the same.
Hobbies also offer stress relief and can activate areas of your brain that aren’t normally used, which can improve learning, memory, motivation, and productivity.
Make a list of all the things you love to do (even if they don’t bring in extra money). Think about how these activities or hobbies give you a deep satisfaction and meaning that makes you feel good on a consistent basis. Then start incorporating them into your daily routine. You may be surprised by how much happier you’ll be.
3. Make time for yourself.
You have a lot to think about: work, chores, keeping up with friends, spending time with family, caring for pets, etc. Find ways to do things for yourself that aren’t just productive, but also fun or fulfilling – such as exercising with friends, taking a walk, eating a healthy meal, reading, listening to music, painting or drawing, meditating and more.
Make it a non-negotiable that you’ll do something for yourself every day and each weekend. This will help to ensure that it becomes a habit and you begin to understand your worth and value yourself. It might mean declining an invitation to a social event, leaving work on time, or muting your phone for an hour in the afternoon for some peace and quiet.
4. Be kind to yourself.
Being kind to yourself can seem like a no-brainer but can actually be quite difficult to do. This includes recognizing and challenging the toxic voice in your head that compares you to others or blames you for mistakes.
It also means not making yourself feel bad when you do something harmful to yourself, like binging on junk food or skipping exercise. Instead, you can make yourself clear that it wasn’t helpful to your health and then try again.
Finally, it also involves fostering healthy relationships and cultivating positive social connections. Studies show that people with strong social support have higher levels of happiness. So, reach out to those you love and be sure to include yourself in the circle of those who support you.
5. Take care of yourself.
Taking care of yourself means doing things that are healthy for your body, mind, and soul. It includes eating well, getting enough sleep, and exercising regularly. It also includes having a supportive social network, engaging in hobbies and activities that you enjoy, and practicing mindfulness and gratitude.
Pleasure and happiness have a close connection, but it’s important to distinguish between the two. Pleasure can contribute to happiness, but happiness also has a lot to do with feeling like your life has meaning and value. This is a feeling called eudaimonia and is associated with fulfilling your responsibilities, making progress on long-term goals, and living up to personal standards of morality.
Happiness can seem like an impossible goal, but it’s possible to cultivate a more joyful life through small steps. Start by identifying the things that make you feel happy and work on building them into your routine.