Happiness is an emotion that’s difficult to measure. It’s like a full tank of gas: you can tell when your level is high, but it can be hard to gauge exactly how much you have.
Scientific attempts to define happiness usually involve surveys that ask people to rate their own happiness on a scale. But this is flawed, as happiness is inherently subjective.
1. Eat Right
Eating right has been linked to happiness. Exercise has also been shown to improve mood. Even low intensity strength training has a positive impact on happiness. It’s a fun way to increase your cardiovascular health and build self-esteem. Think back to when you were a kid and exercise was instinctive and often infused with pure joy. Play a team sport or take a walk around the block.
2. Practice Self-Care
Self-care is a vital practice for achieving happiness. It’s important to prioritize your mental health, and it’s also important to challenge societal pressures that may prevent you from taking time for yourself.
Meditation can be a great way to practice self-care. It allows you to watch thoughts, feelings, and external circumstances pass by without latching onto them or becoming restless about them.
3. Practice Meditation
Meditation has been shown to enhance the flow of constructive thoughts and emotions. Even just a few minutes of daily meditation can improve concentration. Exercise is also a form of meditation—think of the way you shed tension during a game of racquetball or a long hike.
The goal of meditation is not to wipe your mind clean but to notice what appears in it. Try counting to ten as you concentrate.
4. Exercise
Whether you go for a jog or play a high energy team sport, exercising is one of the most important things you can do to achieve happiness. Exercise increases the positive chemicals in your brain while reducing negative chemicals, which results in a greater and longer lasting impact on your happiness. Exercise also helps to build confidence and a sense of self-efficacy making it easier to overcome stressors.
5. Spend Time With Others
Getting absorbed in something that is enjoyable and challenging; cultivating strong social relationships; and finding meaning in life all promote happiness. However, some factors, like genetics and circumstances, are outside of our control.
It is important to find value in the things that make us happy and work on releasing those that don’t. It is also helpful to understand what happiness really means so that we don’t get caught up in toxic positivity.
6. Practice Gratitude
Gratitude is more than just saying “thank you” to others. It is a mindset that helps you focus on the positive aspects of your life.
Studies show that people who express gratitude are happier and more hopeful. Plus, gratitude encourages you to live in the moment instead of worrying about the future or comparing yourself to others. It also increases your patience.
7. Reframe Negative Perceptions
Encourage happiness by changing negative thoughts to more balanced, realistic ones. For example, if you experience all-or-nothing thinking (that things will go wrong and you’ll fail), challenge that thought by asking yourself how likely it is to occur in the current situation.
A great way to practice these techniques is through mindfulness and keeping a thought diary. Seek the support of a mental health professional if you are struggling.
8. Don’t Overindulge
Just like a car with limited fuel flow, when your happiness tank runs low, you can experience bodily aches and pains and impulsiveness. To help keep your tank full, eat right and consume lessening to feel happier throughout the day. Shorten meetings by 5 minutes to make time for a breather. This will reduce your stress. You’ll also sleep better. This will reduce your risk for high blood pressure and heart disease.
9. Stop Comparing Yourself to Others
There may be a deeper cause for chronic social comparison, but for most people, it is simply a habit that has built up over time. Changing this mindset is challenging but possible.
Practice noticing the triggers of your comparison habit, and then intentionally take steps to avoid them. Commit to being grateful each day, or engage in other mindfulness practices to shift your perspective.
10. Practice Self-Care
Practicing self-care and meditation helps you recharge and boost your mood. It also decreases stress and promotes healthy lifestyle habits, resulting in better health outcomes.
Soak in the good times and replenish your joy bucket. However, don’t hide from hard times as this can deplete your energy.
Avoid falling into the “arrival fallacy” by setting attainable and intrinsic goals that align with your values.