Researchers measure happiness in different ways, but the most common is asking people to self-report. That works well for smaller samples, but it can be misleading when observing large groups of people around the world.
Many of the first things that come to mind as predictors of happiness don’t play a big role. For example, money is correlated with happiness, but only to a limited extent.
1. Pay attention to your thoughts
Many people treat their thoughts like a finite resource to be rationed. When anxiety or panic arise they can feel that it’s the only thing happening and they don’t have any other attention to give.
However, when we are able to practice paying attention to our thoughts without getting caught up in them we can realize that they are not the only things that happen. The next time you have a hard thought, notice that it doesn’t stay and that it is easily replaced by something else. This can help keep difficult thoughts and emotions in perspective.
2. Make a list of things to be grateful for
Practicing gratitude can help you recognize things that are going well in your life and feel a sense of peace and wellbeing. Start by writing down one thing you’re grateful for every night. You can write about anything: people (like family and friends), experiences (like laughter or a sunny day), achievements, and more.
It’s important to remember that millions of people do not have the things you take for granted. Practicing kindness can be difficult, but it’s worth it. It’s also an opportunity to learn and grow from your mistakes.
3. Take care of yourself
Taking care of yourself can feel selfish at times, but it’s not. Self-care is essential to maintaining a happy and healthy life. Without it, we are more likely to cope with negative feelings by denying them, burying them, projecting them onto others, and developing unhealthy relationships with food and alcohol.
Practicing self-care can be as simple as prioritizing sleep, scheduling weekly bubble baths, or saying “no” when you’re feeling overwhelmed. It can also be more complex, such as identifying and challenging unhelpful thought patterns or creating a daily exercise routine.
4. Don’t compare yourself to others
We all compare ourselves to others, and this can be a problem because it usually creates an unfair playing field to start with. If you see someone buying a new car or having an incredible vacation, it’s easy to feel like you are less fortunate.
But you need to remember that everyone is on their own unique path to success. If you can learn to embrace your own journey, it will be easier to be happy for your friends when they get a promotion or find their dream job.
5. Practice gratitude
Gratitude isn’t just for good times or holidays. Practicing it regularly improves sleep, reduces stress and depression, and can even boost productivity.
Try writing a gratitude letter to someone who made an impact on you. This could be an email or a letter that will be mailed, but make sure you write clearly and include specific details of why they mattered to you.
Alternatively, take a walk and notice the little things that you’re thankful for. For example, consider how much work went into making something you use every day – from the initial conceiving to the final delivery.
6. Do something you enjoy
It may sound strange, but doing something you enjoy can actually help you feel happier. This could be anything from practicing yoga to picking up a new hobby. Try to make it a priority each day to do one thing that makes you happy.
This will give you the energy to tackle your other responsibilities with a positive attitude and increased productivity. Plus, it’s just too short to spend your life doing something that makes you miserable. So why not find a career or hobby that brings you satisfaction?
7. Be kind to yourself
Being kind to others doesn’t necessarily come naturally for everyone. However, anyone can learn to be more kind to themselves and those around them.
One way to practice kindness is to be mindful of negative self-talk and to be more forgiving of mistakes. Forgiving yourself and others helps us to avoid stress that can lead to illness such as headaches and colds.
Studies have shown that those who are kind to themselves have higher levels of happiness than those who aren’t. Learn to be kind to yourself and see how your life improves.