A full tank of happiness is an important goal for anyone. But it is hard to define and even harder to measure.
Using self-reported surveys, sentiment analysis and testing saliva for hormones like oxytocin are just a few ways researchers try to determine happiness.
But skeptics argue that these methods are flawed.
Meditation
There’s a longstanding theory called your happiness set point that suggests 50% of your mood is inherited and 10% is determined by circumstantial factors (like a stressful day at work or a refreshing walk outdoors). However, experts say 40% can be influenced through intentional choices like eating a balanced diet, exercising, volunteering, spending time with loved ones and meditating.
The ancient mind practice’s consciousness-shifting power has been rumored for millennia, but now hard scientific proof abounds. Researchers found that meditation increases your ability to empathize and boosts feelings of compassion—it also strengthens relationships, which contributes to overall happiness.
The goal of meditation is to clear the mind and cultivate a sense of calm, but many beginners struggle with thoughts rushing in and out of their heads. Don’t get discouraged if you can’t completely still your thoughts; just focus on your breath and let the rest go.
Gratitude
Gratitude is one of the most science-backed ways to increase happiness. Practicing this habit daily can help you focus on the good things in your life and reduce the effects of stress, depression and anxiety.
In one famous study, people who wrote down three things they were thankful for each week reported higher satisfaction with their lives than a control group that wrote about daily irritations and frustrations.3
Try writing down one thing you are grateful for each day. It can be as simple as appreciating a sunny morning, the food you have to eat or the phone call from a friend. The more you practice, the better you’ll feel. Adding depth to your gratitude, such as the farmer who grew your food or the person who made your phone, has greater benefits than simply tallying many things.
Self-care
Practicing self-care can increase happiness. Self-care is the idea that you should put your own health and well-being first, which includes taking time to recharge, get enough sleep and eat healthy.
Physical self-care can include things like getting a massage, going on a long hike or eating healthy foods. Emotional self-care involves activities like journaling, having a one-on-one talk with someone you trust or even making a “no list” of things that are not good for you.
It can also involve going to the dentist or doctor to ensure your health is on track and avoiding unhealthy habits like smoking, drinking too much or skipping exercise. But the definition of self-care is very personal and can change over time as you discover what makes you feel happy and fulfilled.
Relationships
Research has shown that the quality of your relationships is a huge predictor of happiness. In fact, after 80 years of studying people, researchers have discovered that the best predictor of happiness is not social class, IQ, or genes; it’s your close relationships.
In the study, students who had more satisfying social relationships rated their happiness as “exceptional.” The good news is that anyone can increase the happiness of their relationship by not sweating the small stuff and moving past disagreements.
Of course, this doesn’t mean you should slap a Band-Aid on a toxic relationship. Instead, work on yourself and make healthy relationships your priority. Caitlin Sullivan is a life coach and happiness writer who helps women find peace with themselves and their lives. She believes that everyone deserves to be happy, and she has made it her mission to help them get there.
Community
In addition to nurturing your relationships, community is another way to increase happiness. Studies show that people who are socially engaged and help others feel happier than those who don’t. Try volunteering for a cause you believe in (or one that you haven’t before). Habitat for Humanity, for example, brings people together to build safe and affordable homes around the world.
The idea is to cultivate a new, gentler culture where you get happiness by making other people happy. You can find many examples of this online and in real life. The important thing is to avoid happiness that comes from chasing external goals like getting a good education, marrying the right person, and catching up with the latest trends. Instead, focus on what you can control.