Happiness is an inalienable right that should be pursued as part of one's human rights. Psychological researchers have established that happiness can have profound effects on health, productivity and relationships - benefits that go well beyond physical benefits alone.
Some things can help maximize your joy: social relationships, temperament/adaptation (including genetic components), money and positive thinking styles.
1. Cultivate a Positive Attitude
When faced with challenges, having a positive mindset can make a profound difference in how you respond. Not only does it boost resilience but it can improve relationships too - not to mention increase chances for success in life!
Negative attitudes breed fear while positive ones foster hope. Even in the face of cancer, cultivating an authentically positive outlook is vitally important. While it may be challenging without outside assistance, you can do it - for instance by avoiding negative breakroom gossip and drama or surrounding yourself with positive media (such as listening to upbeat music on your commute).
At any point during your day or week, you can add high points by doing things such as pausing to count your blessings or practicing acts of kindness. A study showed that those who engaged in multiple acts of kindness in a single day were happier than those who spread them throughout their week.
2. Focus on the Good
One of the most well-known proverbs states: "Focus on what's good, and you will make life better." Though it may sound cliche, research has proved this theory true; your outlook can have an immense effect on both your mood and ability to find joy in everyday tasks.
To focus on what's positive in life, try keeping a gratitude journal or reciting positive affirmations daily. Additionally, surrounding yourself with positive people and media is also helpful; avoid news reports focused on negative comparison traps for stories of scientific breakthroughs, random acts of kindness or adorable puppy photos instead - this will bring positivity into your day and help you find good in challenging situations more easily.
3. Practice Self-Care
Practice self-care involves consolidating your energy by decreasing time spent on frivolous activities that zap your vitality. With more mental, emotional, and physical energy at your disposal, it becomes possible to prioritize health, balance, happiness, and fulfillment as part of self-care practices.
De-clutter your home or work space so you can focus on what matters to you most, while prioritizing personal health by attending annual checkups or making exercise part of daily life.
While focusing on yourself may feel counterintuitive when you have so many other commitments to meet, finding ways to promote an inner state that makes you happier will ultimately benefit everyone around you. According to research studies conducted on individuals more self-aware tend to exhibit greater kindness and compassion toward others (Diener 1999). Finding balance can be tricky so make sure it works for you - whatever that might look like!
4. Practice Gratitude
Gratitude is one of the most effective and research-backed ways to boost your mood. Take some time each day to appreciate everything you have - this could mean counting all the blessings around you, such as sights, sounds, touches and smells!
Consider how scent affects you on an inhale; perhaps it soothes, uplifts, or inspires. Or when out and about on a walk, take time to reflect upon and appreciate all of the natural elements present around you while offering up gratitude.
Maintaining a gratitude journal (like those shown below) with prompts can help you form a beneficial habit and strengthen relationships. Research indicates that writing even just a few thoughtful appreciations each week increases happiness levels significantly.
5. Practice Empathy
Empathy--putting yourself in someone else's shoes--has been linked to greater levels of happiness and mental wellbeing, while supporting prosocial behaviors such as giving to charities, aiding friends in need and encouraging colleagues to collaborate on a project.
To increase empathy, try listening with curiosity and interest to others as well as seeking new experiences. For instance, when having arguments with your spouse about spending habits, empathizing may help diffuse conflict and lead to more productive communications in the future.
Research also suggests that ongoing exposure to people of diverse backgrounds can strengthen empathy. Students attending schools and communities that emphasize diversity tend to develop greater appreciation of other races, socioeconomic classes, religions and cultures - which in turn reduce prejudice and discrimination.
6. Practice Self-Discipline
Practice self-discipline can make you feel empowered and capable across all areas of life. It can help you improve grades at school, form healthy habits that lead to improved health outcomes, or advance in your career.
Reminding yourself of when your hard work paid off can help motivate self-discipline practice. Be it passing an exam or making that first sale, this momentous occasion should serve as a reminder that reaching goals always worth the effort!
Establishing a regular routine is the cornerstone of self-discipline. Doing this will eliminate distractions and allow you to focus on accomplishing daily tasks that support long-term goals, while cultivating healthy habits such as eating well and exercising regularly. Finally, this allows you to navigate challenges and setbacks more successfully.
7. Take Time to Recharge
Many people do not get enough restful sleep, which has an enormous impact on overall happiness and success. Sleeping well will allow your energy to recharge so that you can concentrate on work with greater success and happiness.
Happiness can be learned, and studies on happiness have demonstrated its power to become part of your everyday routine. When we feel happy, our brain releases healthy chemicals like endorphins and brain growth factors which may extend your lifespan.
Happiness thrives when it's accompanied by meaningful pursuits that provide fulfillment. If all you're doing is trying to squeeze one more thing in each day of touring Europe for seven days and only spending 24 hours in each city, your happiness might not reach its highest peak. Learning new things is an excellent way to expand joy.
8. Cultivate Relationships
Scientific research has confirmed the power of cultivating joyful moments to strengthen social ties and foster long-term well-being. Joy can be created in many different ways - spending time with loved ones, doing activities that bring you peace or even adding small pleasures throughout your day can all bring moments of pure delight!
Relationships are at the core of happiness, especially for coping with difficult emotions. Building connections within communities such as clubs or volunteering is also beneficial in increasing levels of happiness. Furthermore, having close friends at work increases levels of contentment significantly.
The Do Happy app features an important people organizer and relationship maintenance tasks, like calling friends or sending handwritten notes, to help foster happiness in relationships. Give it a try today - it's free!
9. Make Time for You
Becoming mired down in daily tasks and losing sight of what truly brings joy is easy, yet this can become particularly acute during times of illness, job loss or major life changes.
Happiness is something you have the power to create for yourself, so by engaging in activities that promote wellness you are taking steps towards being happier now.
Take steps like going for a stroll during your lunch hour, turning off notifications, and reading that page-turner you've been meaning to start - these small actions can help shift your mindset away from "I'll be happy when..." towards living life more joyfully while meeting all obligations more efficiently.
10. Exercise
Physical activity provides numerous health advantages, from stronger muscles and increased energy to better sleep quality and improving our mood. It has even been found to increase overall longevity!
Exercise releases endorphins, dopamine and adrenaline which have an immediate and positive effect on our emotions and brain function. Exercise produces endorphins which enhance feelings of happiness in response to its impactful brain stimulation effects.
Research indicates that exercise's happiness-increasing benefits are greatest for people who exercise regularly over a longer period. More isn't always better: find an activity you can maintain over time to maximize results.
Consider hiking, yoga classes and cycling - activities with low impact that you can do right from your backyard or local park. Volunteer to help others as a great way of increasing happiness (Ruut Veenhoven).
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