Happiness isn’t a simple thing to gauge with a smile or giggle. It requires a broader emotional assessment to recognize trends.
Statistically speaking, fifty percent of your happiness is determined by genetics; ten percent by circumstances; and forty percent by your intentions. Luckily, you can do plenty to boost that last percentage!
1. Practice gratitude
Practicing gratitude isn’t just about being positive or looking on the bright side. It’s about transforming negative feelings into fruitful channels of appreciation.
One way to do that is by writing about the people and things for which you are thankful. Go for depth over breadth; a focused list of specific things has more impact than a general list of many things. It can also help to ponder what your life would be like without certain people or things.
2. Practice mindfulness
Mindfulness is the process of being fully present and aware of your experience. It involves paying attention to your thoughts and emotions without judging them.
Practice mindfulness on a regular basis to live a more fulfilled life. It doesn’t mean that you won’t experience negative emotions, but rather that you will be able to regulate them more effectively.
Studies show that mindfulness training increases observance and non-reactivity to experience (Baer, 2003). It also facilitates values clarification and improves behavioral self-regulation.
3. Practice gratitude for your life
A practice of gratitude shifts your focus from consuming material possessions to enjoying the intangible things that can make your life more fulfilled. This is a powerful counter to roadblocks like envy and materialism.
Think of the good stuff in your life as gifts that you don’t want to take for granted. Then remember that even the best of times come with their own hurts, disappointments, and losses. But that’s okay. You can still find happiness in the darkest of times.
4. Practice gratitude for your health
Practicing gratitude can help you be more fulfilled in your daily life by shifting your focus from materialism to more intangible things that matter, like fostering healthy relationships, nurturing career growth and maintaining a positive outlook in life. This kind of thinking decreases stress hormone levels and increases “feel good” hormones, which can combat depression and anxiety symptoms.
Practicing gratitude is also associated with getting better sleep because it causes the body to enter the parasympathetic nervous system, which is known to improve quality and duration of restful sleep.
5. Practice gratitude for your relationships
Research shows that expressing gratitude enhances romantic relationships. It’s the key to building a strong bond and fostering happiness in your relationship.
Try to practice gratitude for your relationships each day. Begin and end your day by writing a few things you’re thankful for.
Expressing gratitude for the positive aspects of your partner’s character can strengthen your bond and deepen intimacy. For example, when your spouse makes the bed or helps you clean, let them know that you appreciate their efforts.
6. Practice gratitude for your career
We all know how much sharing gratitude can make people’s day. Whether it’s at dinner with friends or during a professional meeting, showing appreciation has a big impact on happiness.
However, many people worry that expressing gratitude for their careers will stifle ambition. The truth is that both ambition and gratitude can coexist.
Practicing gratitude for your career shifts your perspective, eases burnout, and builds resilience. It also helps you find more meaning in your work and feel more fulfilled.
7. Practice gratitude for your financial situation
Gratitude shifts your focus to abundance and can dramatically improve your financial decision-making. It can also reduce financial anxiety, which often leads to impulsive spending.
Practicing gratitude can help you learn to be content with what you have, rather than feel the need to keep up with the Joneses. It can also help you set financial goals that align with your authentic values instead of societal expectations or fleeting desires.
Lastly, gratitude can encourage patience and self-control—two traits that are essential to developing healthy money habits.
8. Practice gratitude for your health
Studies show that grateful people have fewer aches and pains, sleep better and are less likely to overeat. Practicing gratitude also reduces toxic emotions like envy, resentment and frustration.
The best way to experience the benefits of gratitude is to make it a regular part of your day and to focus on the things that truly matter to you. But be careful not to overdo it, as too much gratitude can lead to a sense of falseness or even burnout.