Researchers use a similar method to measure happiness as automobiles do when calculating fuel consumption. They ask people to rate their current levels of happiness on a scale, from not happy at all to pretty happy.
Defenders of hedonistic or emotional state views might argue that life satisfaction alone cannot suffice for happiness. But that argument isn’t clear-cut.
1. Take care of yourself
It’s easy to let your own needs fall behind as you take care of family and work obligations. But making time for fun is crucial. In fact, it may help you become more productive by increasing your energy levels and reducing stress.
Self-care can be anything from a weekly bubble bath to saying no to things that aren’t essential. And it doesn’t have to be expensive, as long as you find something that brings sustained happiness.
It’s the same logic we hear on airplanes: put on your own oxygen mask before helping someone else. When you’re happy and healthy, you’ll be able to better support the people in your life. And that includes your relationships at work and in the community. You deserve it!
2. Make time for fun
The idea that fun is frivolous or unproductive may seem counterintuitive when you’re trying to build a life. But slowly, as you work on reshaping your beliefs, you will start to see that fun is a crucial part of living well. It boosts immune function, supports good health, and helps you unlock your full potential and become more resilient.
To make more time for fun, Price suggests freeing up space in your day by delegating low-impact tasks, removing distractions like screens and social media, or practicing the art of “grateful reminiscing.” She also encourages you to try activity bundling — pairing things that are naturally enjoyable together (think a dance party with friends, playing catch, or stargazing). You can also use tools such as precommitments or a fun jar to help you stick to these changes.
3. Do something you love
We have all heard the saying “Do something you love and you’ll never work a day in your life.” While it may not be true for every job or every hobby, it is important to find the things that bring you joy.
One of the most important ways to do this is by taking time for self-reflection. Ask yourself what your biggest dreams are and how you can turn them into reality. It is also important to know what you do not like so you can cross those activities off your list and focus on the ones you do.
It is also important to prioritize spiritual/non-materialistic values and to get enough sleep. Studies show that those who prioritize these factors tend to be happier and more successful in life.
4. Keep a gratitude journal
Writing about what’s going well in your life has been shown to elevate moods and improve overall wellbeing. Recent studies have also found that gratitude journals lead to better sleep, ease anxiety and boost immunity. Those who practice gratitude regularly may even be at less risk for heart disease, according to one study.
Carve out a few minutes each day to write about what went well that day. Some like to do this first thing in the morning, while others find that writing in bed before they fall asleep works best. Try both methods and see what feels most natural for you. In time, this daily habit will become a more permanent part of your wellness routine. Just remember that the benefits of this new habit may take a month or two to kick in fully.
5. Make a monthly habit
Even the happiest people have a full tank of emotional, mental and physical energy that will run out. It is important to know how to fill your tank back up so you can continue navigating life’s challenges and adversities with calm, clarity and resilience.
Meditation is a great way to fill your happy tank. It teaches you how to breathe in a way that promotes calm, sending a signal to your body and brain that all is well rather than triggering a fight or flight response.
It is important to start small, incorporating one new habit at a time. Using the “don’t break the chain” method helps track progress and provides motivation to keep going when you don’t feel like it. You’ll be amazed at how quickly your new habits can stick once you make them a part of your routine.