Like the gas pump at your local station, you can choose to fill up with a partial tank or a full one. But it’s important to understand the difference.
Happiness is a positive feeling of contentment and joy. However, happiness as an emotion is ephemeral and will never be permanent.
1. Make a list of things that make you happy.
Researchers have found that some simple things make people happy. These include:
Listening to music from your happiest time of life, smiling and laughing, walking outside in the sunshine (which stimulates the brain’s “feel good” system), getting enough sleep, eating a healthy diet, giving someone a compliment, and writing down three things you’re grateful for each day.
Having positive friends also makes us happier, but it’s important to avoid toxic people who drain your happiness. A good way to tell is if you feel like you’re always comparing yourself to others, because our brains have mirror neurons that can literally mimic what other people say or do. It’s a vicious cycle that can be hard to break. But it can be easier with a little practice.
2. Take a break.
Many people don’t come into this journey with a full tank of emotional, mental and physical energy. Fortunately, there are lots of things we can do to fill our tanks back up.
Breaks have been shown to help with a variety of issues, including skill fatigue, physical and mental stress, and depression. They also contribute to better health and a greater overall quality of life.
A break can be as simple as a walk outside or reading a book for 20 minutes. But research shows that breaks are most effective when they involve activities that use brain regions other than the goal-oriented prefrontal cortex. So try not to veg out on TV or a new episode of your favorite show; instead, go on a hike, paint, play music or learn a new language.
3. Do something you love.
Doing something you love is important because it makes life more enjoyable. It also gives you extra motivation to accomplish your goals. It’s easy to get caught up in the daily grind of doing things you merely like or have to do. It’s even more critical to make sure the things you love get a fair amount of time in your life.
It’s a lot easier to wake up in the morning and smile when you do something you love. Even if it’s hard work (as most sportspeople know), you can still look forward to your day when you love what you do. Hobbies like cooking, gardening, and crafting activate feel-good hormones in your brain and can increase positivity, happiness, and productivity. They can even be a great stress reliever.
4. Make time for yourself.
It’s important to remember that you are worth taking time for yourself. You are important enough to get a good night’s sleep, eat healthy meals and spend time on self-care.
You’re also important enough to say no when someone asks for your time when you’re already scheduled for something. It may feel like you’re a bad friend, but it’s OK to set boundaries for yourself.
Taking some alone time can help you reflect on your day to day life and give you the opportunity to work through any issues that are draining your energy. It can even be helpful in establishing clearer communication with your loved ones. This way, when you do need to talk with them they understand where you’re coming from and can offer support.
5. Be grateful.
Practicing gratitude, focusing on the positives in your life and appreciating those around you, is essential to happiness. Practicing gratitude can improve your mood and reduce feelings of depression, anxiety and stress. It can also help you sleep better and achieve your goals.
Gratitude is an antidote to materialism and can help counteract cynicism and narcissism. It is important to be grateful for the little things in life – whether it’s your healthy, functioning body, the beautiful weather outside or the fact that you have a TV to watch your favourite show on.
A good way to practice gratitude is to write a list each day of things you are thankful for. You can start your morning by completing this exercise or end your day by saying, “Today I’m thankful for…”.