When it comes to boosting happiness, science says you need to do more than just make a few changes. It requires you to work toward a goal on a daily basis and cultivate positive habits.
Happy people still have negative thoughts, but they know how to manage them and turn them into positive moments, experts say. They adopt a growth mindset and reframe those feelings as opportunities to learn and improve.
1. Identify your roadblocks
When you’re looking for ways to be happier, it’s important to identify your roadblocks so that you can overcome them. Think of them as the potholes on the road that prevent you from moving forward.
For example, you may have a fear of rejection. This can stop you from getting involved in relationships with people who could bring you happiness. It’s a common problem, but it’s one that can be easily addressed by talking to someone about your fears and finding out how they feel when rejected.
You can also avoid these problems by choosing friends who are positive, encouraging and supportive of your efforts. You’ll be happier in the long run when you’re surrounded by friends who support your life goals and help you achieve them.
Another common roadblock is to compare yourself with others. There’s always going to be a person who is more attractive, smarter, richer or popular than you are, and this can create emotional roadblocks that keep you from reaching your goals.
If you want to be happy, you need to focus on your strengths instead of trying to become good at everything. This will lead to more accomplishments and balance in your life, which will make you feel more content.
Creating a list of your values is a great way to help you stay on track. It also helps you remember why you are doing what you do and the things that make you happy.
2. Focus on your strengths
According to positive psychology research, focusing on your strengths can improve your happiness and overall wellbeing. It also increases your confidence, success, resilience and makes you feel more purposeful.
Using your strengths on a regular basis has been shown to make you more happy and less depressed than control groups. It can also help you become more productive and develop your skills.
One way to identify your strengths is by taking a CliftonStrengths assessment. This will allow you to see what your strengths are, how they rank and what you can do to develop them.
Strengths are a multiplier, so if you spend time and energy on something that doesn’t play to your strengths, it’s going to cost you a lot more than if you put the same amount of effort into a project that does.
For example, if you’re high in the Focus StrengthsFinder theme, your strengths are being goal-oriented and making conscious decisions about what to do next. This can be a huge advantage at work, where you can plan your work and set milestones that keep you on track.
In order for you to truly leverage your strengths, you need to have strong leadership behind you. The support of your company’s leaders can make a big difference in how your strengths-based focus works and how much it will impact your team.
3. Be grateful for what you have
Gratitude is one of the most powerful ways to make you feel happy and boost your mood. It helps you focus on the positive things in your life and reminds you of the good times. Studies have shown that gratitude can increase your well-being, reduce stress, and improve sleep.
Think of all the things that you have in your life to be grateful for and take time out every day to notice them. It may not seem like much, but it can make a big difference in your mood.
For instance, if you have a job that pays the bills and brings some variety into your life, you should be grateful for that. Many people in this world don’t have a job or can’t afford to pay for one, so it’s important to be thankful for what you have.
If you have a loving family, you should also be grateful for them. These are the people that you can turn to in difficult times and who are there to help you. They’ll support you through all your life’s ups and downs, so it’s a good idea to express your gratitude for them.
Research has also found that focusing on gratitude can lead to fewer negative emotions and improved feelings of closure. In other words, you might not be able to stop thinking about the things that have happened to you in the past, but you can try to see them in a more positive light.
4. Make time for friends
If you’re looking for ways to be happy, one of the best things you can do is make time for friends. Having close friends can make your life easier, improve your mood, and boost your physical health.
But if you’re busy with work, soccer practices or family commitments, making time for friends can feel like a challenge. Luckily, there are some simple ways to make time for friends that don’t require much effort on your part.
Start by scheduling times for friendships just like you would with errands. Put it on your calendar and try to stick with it every week or month.
Alternatively, you can also make friends a priority by asking them what activities they want to do and inviting them to join you when possible. Consider joining their workout class, bringing them lunch at work or even offering to run an errand for them.
Another option is to host a friend’s night. Plan a picnic or watch a movie together, cook a meal together, or go on a hike.
Finally, it’s important to keep in mind that friendships take time to develop and cultivate. It takes around 120 hours of communication, sharing and connections before most people reach a level of intimacy that they would call a true friendship.
It’s a shame when someone you care about leaves you, but it’s important to remember that your friends are going through their own challenges and struggles. If you’re always venting about them, or telling them how to fix their issues, you might not be able to keep them in your life long-term.
5. Practice gratitude
Practicing gratitude is a simple and effective way to become happier. It can transform common days into thanksgivings, routine jobs into joy, and ordinary opportunities into blessings.
Gratitude is also a practice that can help you overcome hardships. According to psychologists, expressing gratitude can help you cope with difficult situations and make you more resilient when things get tough.
It can also boost your mental health and improve your relationships. Studies have shown that expressing gratitude for others can strengthen your bond with them and make you feel more positive toward them.
Try keeping a gratitude journal to record all the things that you appreciate in your life. You can use a physical journal or simply keep a digital diary. You can even write a letter to someone you are grateful for or a poem about what you are thankful for.
If you are feeling sad, think about the good things in your life and try to find the silver linings in your situation. It will help you overcome depression and other emotional problems.
Practicing gratitude can also boost your physical health, including your immune system and overall health. It has been linked to fewer aches and pains, better sleep, stronger relationships, and increased happiness. In addition, practicing gratitude can make you more optimistic about your future.
6. Take care of yourself
Self-care isn’t selfish; it’s a healthy practice that boosts your immune system, strengthens your emotional health and reduces the risk of burnout. It also makes you stronger and more resilient in the face of setbacks.
It doesn’t have to be expensive or take up a lot of time — even a few tweaks to your routine can help you feel happier and healthier.
For instance, if you’re feeling tired after a long day, a short nap can do wonders for your energy levels. If you need a break from work, ask your coworkers for permission to let yourself rest and relax.
When it comes to your diet, don’t be afraid to treat yourself if you need a little extra something sweet. But be sure to balance your treats with good choices, such as fruits, veggies and whole grains.
Another important self-care practice is to limit your stress level. If you feel overwhelmed, try to find ways to relax or meditate instead of worrying about the problems you’re facing.
Finally, make sure to spend time with positive people you love and trust. These people may be family members, friends or someone you’ve gotten to know through a support group.
While taking care of yourself isn’t easy, it can be a lifelong habit that will benefit you for the rest of your life. So don’t wait to start! Follow these six steps to be happy and you’ll see that it’s easier than you thought.