The simplest definition of happiness is a feeling of well-being or contentment. It can also be a sense of joy or satisfaction with life.
Genetics, circumstances, achievements, marital status and social ties all influence how happy we feel. But research also shows that much of happiness is under our control.
1. Focus on the positive
Happiness is an internal state that we can cultivate with our actions. In fact, research on happiness interventions like writing gratitude letters or practicing kindness shows that intentionally engaging in pleasant activities reliably increases happiness.
People who value positivity – sometimes called prioritizing positivity – are more likely to find joy in simple pleasures, like relaxing with friends or taking a solo stroll. Their positive emotions are also more likely to be long-lasting than negative ones.
It’s no wonder happy people make better employees! Companies that prioritize employee happiness see higher productivity and profitability. Happy employees are more engaged and less absent, which can result in lower turnover and costs for a company. (Source: Forbes). Happy organizations are healthier and safer, too. (Source: World Happiness Report). Interested in putting your happiness to work?
2. Invest in yourself
Investing in yourself is one of the best things you can do for your happiness. It can help you grow as a person, learn new skills or develop your hobbies. It can also help you reach your goals and achieve your dreams.
Often, people put off investing in themselves because they worry about the cost. They may think that therapy, life coaching or marriage counseling are too expensive. However, when you consider the cost of not taking care of yourself or the cost of not being happy, the investment in yourself starts to make more sense.
Start by setting goals and tracking your progress. This is one of the easiest and most inexpensive ways to invest in yourself. For example, setting a goal to read 10 books a year can lead to personal and professional growth.
3. Take care of your body
Taking care of your body is a key step in happiness. Your mind and body are connected in a complex way, and your physical health can have a huge impact on your mental well-being.
Getting enough sleep, eating healthy meals, exercising, and smiling can all improve your mood. Also, try to notice the little things that make you happy each day, like a good cup of coffee, a smile from a friend, or the warmth of the sun on your skin.
Some people also find that doing a small act of kindness each month makes them feel happier. This could be as simple as volunteering at a food bank on the third weekend of every month or sending a thank-you card to someone once a week.
4. Be kind to yourself
Just as a hug from a friend can calm your nerves, being kind to yourself can have the same effect. Being kinder to yourself can help combat depression and anxiety and can also increase self-worth.
Being kind can also boost happiness by releasing oxytocin, a chemical that promotes feelings of trust and safety. Practicing kindness can also decrease loneliness and fight low mood and it can lower blood pressure and cortisol, which is a stress hormone. People who practice balanced self-giving are found to be healthier and live longer.
Being kind to yourself can also help you be more resilient during difficult seasons of life by preventing you from tying your self-worth to accomplishments and failures. Those who are kind to themselves in the face of setbacks and obstacles can reframe their experiences as opportunities for growth.
5. Make time for yourself
There’s a certain amount of pressure to put others before yourself, but you can make time for your happiness by prioritizing self-care. Start by identifying the times you want to spend alone and plan those into your schedule. You may need to let other people know that this is your time and they should leave you alone during that time.
Invest in experiences rather than material things to find long-term satisfaction. This can include anything from a night out with friends to a new hobby, and even just enjoying a warm cup of coffee.
Keep in mind that your life circumstances will change, so it’s important to regularly evaluate whether you need more solitary time or socializing. You can also work on being able to better relax by practicing mindfulness and finding ways to de-stress.