Happiness is a full tank. It’s a feeling of contentment and satisfaction that’s important to all of us. Feelings of happiness have a multitude of perks including improved health, better relationships and more career success.
The things that make you happy may change over time. However, there are some key factors that are consistent.
Focus on the positives
Studies have shown that being thankful and focusing on the good in your life can make you happier. Practice gratitude daily by listing things you appreciate, from a loving partner to the delicious dinner your spouse cooked, on a note on your phone or in a journal. Laughing is also known to boost happiness, so spend time with friends who make you laugh or watch your favorite comedy show. You can even try texting positive affirmations to loved ones.
Be grateful for what you do have
Gratitude can feel like the last thing on your mind when life’s curveballs are throwing you for a loop. But allowing yourself to wallow wisely can pave the way for new perspectives and gratitude.
Start by noticing the small things you take for granted. For instance, consider how much effort must have gone into bringing you the ice in your refrigerator. People in other parts of the world may not even have ice to begin with.
Writing a list of gratefulness can also help shift your perspective. But try for depth rather than breadth. Studies show that writing about one specific person or thing carries more impact than tallying up many things. Identifying where the gratitude feeling occurs in your body can also heighten your awareness of it.
Take time out for yourself
Sometimes it can feel like a challenge to find time for yourself, especially if you’ve been busy with work or if you haven’t made self-care a priority before. However, taking care of yourself is important because if you don’t fill up your own tank first, you won’t have anything to give others. This is why it’s important to focus on the basics of self-care, such as showering every day, eating nutrient-rich food, getting good sleep and exercising regularly. Make a list of small goals for yourself to achieve these basics and then work towards them slowly over time. Carving out this “me” time will help to keep your stress levels low and your happiness high.
Make time to do the things you love
You may find that you don’t have the time to do all the things you love, but a few small changes can make a big difference. Try setting aside a couple hours a week to do one thing that makes you happy. It’s likely that over time it will become a habit that helps you feel good each day.
It could be taking a leisurely walk instead of running, baking a simple dessert or hanging out with a friend for an hour. There are always snatches of time throughout the week to do something that will make you smile.
Try retraining yourself to take advantage of those moments rather than wasting them on social media or worrying about the busy workday ahead. You’ll be rewarded with positive energy that will carry you through to your next happy moment.
Be authentic
A culture that promotes filtered perfection can make it challenging to be yourself. However, authenticity-living true to your core values and unique quirks-can be one of the most powerful paths to happiness.
Authenticity isn’t easy and requires some effort to shed old patterns. But it can lead to stronger relationships, greater self-esteem, and a sense of freedom that no filtered image can offer.
When you notice a behavior or thought that doesn’t align with your Authentic Self, try to consciously let it go. This can be done with meditation or through a visualization exercise such as placing the thought in a bubble and then watching it disintegrate. This can be repeated until the pattern is fully released. Similarly, when making decisions in life, choose to consider whether the choice supports your Authentic Self.