Happiness is like a vehicle with a full tank. When it is empty, it is easy to lose control of the situation and become frustrated.
Researchers measure happiness with surveys that ask people questions about their life satisfaction. Although the answers may be subjective, they do indicate a level of happiness that can be compared from person to person.
1. Take care of yourself
Happiness is a feeling of general contentment and wellbeing that can be achieved through healthy lifestyle habits, positive social connections and meaningful goals. Soaking up the good times can help to replenish your happiness bucket, but it’s also important to know that bad things will happen and that happiness can ebb and flow.
Taking care of yourself includes eating a balanced diet, exercising regularly and spending time with loved ones. It also means saying no when you need to and setting boundaries with others. Finally, it’s important to cultivate healthy relationships because studies have shown that helping others boosts happiness on a neural level.
2. Cultivate healthy relationships
Happiness is often fueled by positive social connections and meaningful goals, so fostering healthy relationships is important. Happiness also requires a willingness to let yourself feel good and an acceptance that happy moments may ebb and flow. It’s important to make time for hobbies you enjoy, eat well and spend quality time with loved ones. Practicing mindfulness and giving back (generosity boosts happiness on a neural level) are other great ways to build your joy bucket. Soaking in these positive experiences will help replenish your happiness tank and keep you from falling into the “arrival fallacy,” which is the belief that you’ll only feel satisfied once you achieve a certain goal.
3. Practice gratitude
Gratitude is a powerful emotion that increases your feelings of happiness and promotes positive self-esteem. It also decreases negative thoughts and feelings, such as stress and depression.
One way to practice gratitude is to keep a gratitude journal. Each day, write down people or situations for which you are thankful. This helps you stay in the present moment and shifts your thoughts away from ruminating about past mistakes or worrying about future problems.
Practicing gratitude also strengthens bonds with others. For example, saying thank you to a coworker or friend increases levels of oxytocin, a hormone that nourishes relationships and creates trust.
4. Focus on the positive
Research shows that being happy and thinking positively are both linked to life outcomes, like better health, more positive social connections and greater success in the workplace. Happiness is also associated with longer lifespans and greater overall life satisfaction.
Soaking up the good times helps build your “bucket of happiness,” which can help you cope when the going gets tough. Of course, that doesn’t mean you should hide from your problems or ignore negative emotions.
Instead, try focusing on the positive—for example, by concentrating on hobbies you enjoy, engaging in acts of generosity, or spending time with loved ones. These things boost happiness on a neural level.
5. Do things you enjoy
Doing things you enjoy, like spending time with loved ones and pursuing hobbies, can increase happiness. It can also help you get more done, as a study found that people who spend two hours a day on fun activities are more productive. Moreover, laughing and making time for relaxation have proven health benefits, including relieving stress, reducing physical tension, and boosting the immune system.
Happiness is a journey and it’s important to recognize that happy moments can ebb and flow. However, soaking up joy and replenishing your happiness bucket can help you be more resilient during difficult times. The key is to make it a daily practice.
6. Make time for yourself
Soaking up the happy moments helps fill your joy bucket and will help you feel more resilient when hard times come. You can increase your happiness quotient by eating well, exercising and spending time with loved ones. It’s also important to give back and volunteer; doing so boosts happiness on a neural level.
It can be difficult to make time for yourself because you have a long list of things to do. It’s helpful to create small goals like getting a certain amount of time alone each day. Even if you only get 15 minutes, it’s better than nothing. You can find these empty nooks of time by arriving a little early for appointments, going for walks or making dinner without a phone pressed to your ear.