Happiness is a goal you can work towards every day. The key to happiness is a mix of mindfulness, self-care and building good relationships.
Embrace your unique qualities and strengths. Cultivate the cliche, but true advice of spreading joy: compliment a coworker, donate to charity or Venmo your sister for lunch.
1. Be grateful.
Practicing gratitude can help you focus on the positive aspects of your life and feel more hopeful. It can also encourage you to take care of your physical health, which in turn can make you happier (for example, if you eat well, exercise and manage stress, you’ll likely feel better physically).
You can practice gratitude by keeping a journal or listing three things you’re thankful for each day. It’s helpful to set a regular time of day for this, such as first thing in the morning or at bedtime, but you can also try noticing what you’re grateful for throughout the day, if that works better for you.
Another great way to practice gratitude is by focusing on the good things in others, which can help you build happy relationships and make others feel good too. In fact, this was the main finding of Waldinger’s happiness study—that people are happiest when they have strong relationships with loved ones. You can practice this by praising a friend for their accomplishments, complimenting them on their appearance or simply making plans to hang out.
Lastly, try to avoid comparing yourself to others, which can lead to feelings of envy and inadequacy. Remember that everyone’s path to happiness is different, and while it may seem like some people have more than you do, they may also be experiencing more challenges. Rather than feeling jealous of your friends’ successes, you can boost your happiness by focusing on the things you have to be thankful for—like your health, your home or even your parking spot! Jessica Cerretani is a writer and mental health advocate who believes that the best way to heal is through storytelling. She lives in Dorchester, Massachusetts.
2. Practice self-care.
The key to happiness is not escaping your problems but finding ways to work through them. You can do this by learning to be happy with yourself and practicing self-care. Self-care includes things like getting enough sleep, exercising regularly, and nourishing yourself with healthy foods. These activities can improve mood and overall health, which will make you feel happier.
A good way to practice self-care is to spend time doing the things you enjoy. It can be as simple as taking a few minutes each day to meditate or going for a walk outside. It can also be more in-depth, such as doing breathing exercises, visualizing positive emotions, or journaling. You can even try doing some strength training while you brush your teeth — this will get you a little bit of exercise, boost self-esteem, and make you feel better about yourself.
Another important part of self-care is establishing your core set of values. This will help you understand what’s most important to you, and it will serve as a guide for your decisions. It’s also helpful to write down your values so that you can refer back to them when you need a reminder.
Negative emotions are a natural part of life. However, denying them can lead to feelings of depression and anxiety. It’s important to acknowledge your negative emotions when they arise, but try not to dwell on them. Instead, use them as a motivating force to change your behavior and create a more positive cycle.
One of the most important aspects of happiness is having a strong support system. In fact, it’s the biggest predictor of life satisfaction. So, be sure to reach out to your friends and family members on a regular basis. It’s also helpful to have a hobby that you can do with your friends and family. This will give you something to look forward to and a shared experience that can strengthen your bonds.
3. Do things you enjoy.
The happiness research is clear: Spending time with people you love makes you happy. However, there is also something to be said for finding joy in things you enjoy doing on your own.
This could include activities that make you feel good, like exercise, reading a book or taking a walk. It could also be activities that inspire you, like learning a new skill or pursuing your passion. Whatever it is, try to find ways to incorporate it into your life on a regular basis.
When you do activities that make you happy, your brain releases feel-good chemicals called endorphins. This can help you feel better and may even help you sleep better at night. So, keep doing the things that bring you joy!
You can also try to add new activities into your routine. For example, you could start to try yoga or meditation. These practices can improve your flexibility, reduce stress and promote a healthy lifestyle. Additionally, it can be helpful to surround yourself with quality friends that support your health and well-being. This can help you feel happier and more confident when spending time on your own.
Lastly, you can try to stop comparing yourself to others. As the saying goes, “comparison is the thief of joy.” Instead, focus on your own journey and how you’re growing as a person.
If you’re having trouble feeling happy on your own, it may be helpful to talk to a therapist. A therapist can help you work through feelings of loneliness and anxiety that may be preventing you from enjoying your alone time. They can teach you the skills you need to become happier on your own.
4. Spend time with people you love.
A good way to boost your happiness is to spend time with the people you love. This can be anything from a simple meal with friends to going on an adventure. Just remember to really enjoy the moment — don’t think about work or errands or whatever else might be on your mind. Talk, laugh, and have a great time!
It can also help to eliminate negative people from your life. It’s not healthy to surround yourself with people who drain your energy. Life is too short to waste it on negativity.
Happiness is a feeling that can be triggered by many different things, including positive emotions like joy and compassion. But if you want to increase your overall level of happiness, it’s important to practice daily habits that cultivate these positive feelings and make them a regular part of your life.
Some of these include managing your stress levels, calming your mind, and building self-esteem. For most people, these goals are best achieved through small changes that gradually become part of your daily routine. Eventually, these habits can lead to greater happiness and a more fulfilling life.
The key to finding true happiness is accepting yourself for who you are. It’s not about chasing an ideal life or trying to be someone else. Happiness isn’t a destination, but rather a feeling that can be triggered by a particular set of ongoing life experiences. So instead of pursuing happiness, focus on the things that make you happy and let your happiness come naturally. This can be as simple as spending more time with the people you love and cutting back on screen time. When you do spend time with the people who matter most, spread a little happiness by giving a sincere compliment or simply telling them how much you appreciate them.
5. Take time for yourself.
Taking time for yourself isn’t just about self-care, it’s also about exploring what lifts you up, lights your fire and gives you peace, ease and happiness. Whether it’s spending time in nature, doing yoga, going for a long walk or reading a book, find out what gives you energy and joy. The more you learn about yourself, the better equipped you’ll be to sustain happiness in the long run.
You’ll need to be a bit creative to make this work in your busy schedule, but you can add some “me” time to your day. Start by identifying what makes you happy, then think of ways to do it more often. For example, maybe you like chatting with friends over coffee or enjoying a great book in a cozy corner of the library. Maybe you love cooking or trying a new exercise class. You might even want to take it a step further and join a group or club that revolves around a hobby, interest or passion.
Some people assume that their happiness level is completely out of their control, but scientists have found that about 40% of your happiness level is within your grasp. Happiness is a habit, and you can create positive emotions more frequently by consciously seeking out things that give you pleasure, like pride, nurturant love, contentment, flow, gratitude and awe. You can also build happiness by practicing the basics, such as showering and brushing your teeth every day, eating nutrient-rich foods, getting enough sleep, moving your body and taking care of your physical health. This can lead to a positive cycle where your happiness encourages you to keep up healthy habits.