Like a car, a full tank of happiness is essential for life. Happiness is a powerful and elusive state that philosophers, theologians, economists, and psychologists have sought to define.
Everyone’s version of true happiness is a little different. However, there are a few habits that can help move you closer to happiness.
1. Appreciate what you have
One of the most basic ways to find happiness is to appreciate what you have. This can be anything from your favorite hobbies to your cherished possessions or even the simple act of waking up and breathing. Adding a daily habit like jotting down things that make you happy can help to reinforce this mental practice.
It may also be helpful to gain some perspective. If you’re interested in reading, “Hillbilly Elegy: A Memoir of a Family and Culture in Crisis” by JD Vance offers an in-depth look at poverty in the rural areas of America and can help us to empathise with those less fortunate than ourselves.
In terms of physical wellbeing, a good place to start is by prioritising nutrition and exercise. Taking the time to enjoy a healthy meal, a workout or a glass of wine can help to boost your mood. As can ensuring you get plenty of rest, avoiding stress and prioritising activities that give you joy.
2. Take care of yourself
Research shows that happiness depends on three things: having a good job, a supportive social network and taking care of your physical health. That means eating well, exercising and getting enough sleep.
The happiest people also play to their strengths, which could include kindness, curiosity, creativity, love of learning and perseverance. In addition, they seek out activities that energize them, such as volunteering at a food bank or watching their favorite movie with a friend.
It can feel selfish to shift your focus from caring for others to yourself, but the payoff is worth it. For example, instead of zoning out on TV or numbing yourself with junk food and alcohol, try a weekly habit like writing down happy memories in your journal or taking the scenic route to work each morning. It’s also worth trying new things every now and then. One study found that changing up your routines can improve happiness, whether it’s trying a new restaurant or workout class every few weeks.
3. Connect with others
Whether it’s your family, friends or complete strangers, people around the world can feel the energy of your happiness. Research shows that being happy has many benefits: it enables you to connect with others, creates emotional and social bonds, helps you feel balanced and calm and even boosts your physical health.
Happiness isn’t a feeling you can simply “get,” but it’s something that requires constant attention and practice. Thankfully, we know that much of it is within our control. Regularly indulging in small pleasures, getting absorbed in activities you enjoy, setting and meeting goals, finding meaning in life, having close relationships, finding community, and having a spiritual practice all increase well-being and satisfaction with life.
Another important aspect of happiness is to be grateful and avoid comparing yourself with others. No two lives are alike and focusing on what others have can be an instant recipe for envy and regret. If you are struggling to connect with others, talking to a therapist can help.
4. Make a difference
There will be days when your happiness tank feels more empty than full, but the key is to catch it before it starts to run on empty. Take some time out of your day to fill up. Try deep breathing (breathe in through the nose to a count of four, then out through the mouth to a count of eight). It’s been shown to increase the levels of serotonin and dopamine.
Getting to know what drains your emotional energy can also help you top up. If there are certain events, people or places that seem to have a negative impact on your well-being then limit or avoid those as much as possible.
There are many ways to measure happiness, but one of the most common involves asking people to self-report how happy they feel. This is challenging because happiness is such a subjective feeling. Instead, researchers have used various behavioral measures such as smiling, laughing and helping others to gauge happiness.