Just like a car, it’s important to regularly check your happiness tank. The less fuel you have, the more likely it is to run out.
Happiness brings many benefits, including greater physical and mental health, better work performance, career success and stronger social connections. It also has a ripple effect – people in our inner circle, and even complete strangers, benefit from our positive energy.
1. Be grateful for what you have
Research suggests that gratitude is related to increased happiness, greater life satisfaction and even stronger relationships. It also appears to be an antidote to feelings of envy and materialism, helping people focus on the positive aspects of their lives.
Counting blessings can be as simple as writing down what you appreciate in a journal or taking time to notice the things around you that bring you joy. It could be the health of your family, the pleasure you take in a delicious meal, a friendly gesture from a stranger or the beauty of nature.
Practicing gratitude also makes us more likely to turn challenges into lessons and to be empathetic toward others. It soothes our nervous system and may even lower blood pressure.
2. Take care of your health
Women often put their own needs at the bottom of the to-do list, but happiness and health experts say that it’s vital to do what you can to take care of yourself, including exercise, sleep and diet. These tenets will protect your health and energy now and in the future.
Spending time with positive people can also help to boost happiness and increase resilience. Avoid people who drain your energy by complaining or making poor choices, and try to make it a point to surround yourself with those who excite and energize you. This includes family members, friends and a support group or community help line.
3. Make time for yourself
In today’s busy world, making time for yourself often seems like an impossible task. There’s work to do, kids to care for, a house to clean, and so many other things that need to get done.
But the reality is, we can’t do our best work unless we take care of ourselves. And the key to that is figuring out how to make time for ourselves.
Try to carve out certain nights for yourself every week, and commit to them. If others need you on those nights, tell them that you have other plans. Or, simply close your door and use the time for reading, exercising, thinking, or a hobby you enjoy.
4. Spend time with your family
One of the best ways to fill up your family’s happiness tank is by spending time with them. Whether that’s going for a bike ride together or cooking dinner, doing things with your family can help create happy memories that will last a lifetime.
Family bonding is important for everyone, even the youngest members of the household. Being able to share your thoughts, feelings and struggles with loved ones can improve your mood and sense of belonging.
Shrout suggests families make it a priority to have fun together and plan regular activities such as vacations or games nights. This can even be done on a budget by having a “Saturday for everyone” where each member gets to choose an activity for the entire family.
5. Practice gratitude
Practicing gratitude involves intentionally focusing on and appreciating the positive aspects of your life, including people, experiences, and things. It can include writing in a gratitude journal, expressing appreciation to others, or simply taking moments throughout the day to notice and appreciate the good things around you.
Similarly, Moskowitz recommends varying your gratitude strategy to prevent it from becoming boring or exhausting. Just like brushing your teeth, you may not always feel enthusiastic about a gratitude practice, but it’s important to stick with it. Over time, your mind will train itself to notice more good things in your life.
6. Take a break
The quickest way to fill your tank is by doing things that make you happy. That could be anything from a quick meditation session to chatting with a friend to enjoying your favorite hobby.
But sometimes, it’s important to take a break. For example, if you are having relationship problems, taking some time away can help you work through them.
When you’re ready to return to your partner, be sure to show them how much you missed them and the ways they made your life better. And don’t forget to give yourself a little break from those things that drain your tank! Laughing and exercise are both great stress relievers.