Happiness is a full tank, meaning it’s important to fill your life with positive emotions and a sense of contentment. It’s also a key driver of physical and mental health, career success and strong social connections.
One way to cultivate happiness is by not comparing your life to others. No two lives are alike and focusing on what other people have is a surefire recipe for envy.
1. Spend time with people you love.
Even the most introverted people crave the company of others. Studies show that people who have satisfying relationships are happier, healthier and live longer than those who don’t have close friends or family. So take the time to call or text your best friend or make plans for coffee. Or, drop in on someone you love and give them your full attention (avoid reading dumb Facebook articles). Those are moments you won’t get back. And you may be surprised by how much they really need it. They’ll thank you for it. (Scientific American, Oct. 2012).
2. Do something you love.
It’s a goal that people from around the world seek to attain. Happiness has been linked to better physical health, stronger coping skills, and even longer lifespans.
When researchers ask people to list things they love, the responses fall into five categories: material goods, activities that bring hedonic pleasure, exercise, spiritual practices, and social connection. Hannah Lucas and her team found that the two activities that mattered most to people’s happiness, meaning, and satisfaction were hedonic pleasure and physical activity.
Spend time this week doing something that genuinely makes you happy, and see how it changes the lives of those around you. Happy people tend to have greater career success, deeper and healthier relationships, and a positive impact on their community. So spread the joy, and be sure to include those closest to you.
3. Take care of yourself.
Research shows that happiness is contagious, and it can spread up to three degrees of separation in your social network. This is why it’s so important to make a conscious effort to be happy, even if only to help the people around you.
Taking care of yourself doesn’t have to be complicated or expensive. It can be as simple as saying no to requests from others, scheduling regular time for yourself and prioritizing self-care. It could also be as fun as a playlist of songs that lift your spirits, meeting a friend or going for a run.
Practicing healthy habits like exercise, sleep and eating well are also good for your mental health. Showing yourself the same kindness you would show a close friend is another form of self-care.
4. Take care of others.
If you have a full tank of happiness, you’re likely to want to help others. Research has shown that those who consistently help other people experience more “eudaimonic” happiness—a sense of meaning and purpose—than those who don’t. And that’s not just true for the people they’re helping; it’s also true for the person doing the giving. Just asking a neighbor how you can help them with something, or simply offering to carry groceries into their house if they’re struggling, can make both of you feel good. If you’re able to, try making your random acts of kindness consistent—calling a friend every Saturday, or volunteering at a soup kitchen a few times each year.
*This article originally appeared on the Harvard Business Review. It has been updated.
5. Be grateful.
Researchers have found gratitude to be a powerful predictor of happiness. It helps people relish good experiences, maintain a more optimistic outlook, deal with adversity and build strong relationships.
Grateful people can also be less likely to take things for granted. This makes them more likely to notice and appreciate things they normally take for granted, like a warm cup of tea or the roof over their head.
To cultivate gratitude, try keeping a “jar of joy,” where you write down little bits and pieces that make you happy throughout the week. When you’re feeling down, go through your jar of joy to remind yourself that there are always things to be grateful for. Alternatively, send someone a thank-you note, or simply give them a big smile and a quick compliment.