What is happiness? What is this feeling? Or is it a condition?
The exact definition of happiness has been debated and developed throughout history. But, whatever it is, there is no denying that happiness plays a major role in our daily lives.
For starters, happiness is important for our physical health. Why? Because it reduces stress, strengthens the immune system and is associated with better heart health. In addition, happiness improves relationships and sparks creativity. And, at work, happiness increases productivity.
In short, happiness can change your life for the better. But, how can you increase your level of happiness on a consistent basis? Well, here are 12 happiness things you can practice every day after begging in your calendar.
1. Start your morning on your own terms.
Michelle traveled to all 50 states in 2019 to understand how Americans achieve inner happiness regardless of their circumstances. The American Happiness Documentary chronicles his journey and education during interviews with more than 500 self-described happy people.
He discovered that the happiest people start their days on their own terms.
“Starting your morning on a positive note is one of the most effective things you can do to develop everyday happiness,” he wrote. Fast company. “It doesn’t require hours of your time, but it does have the power to transform your day.”
“Instead of rushing through the day to immediately scroll through social media or grab your phone, take a minute for yourself without any confusion to set goals for the hours ahead,” he added. “What do you want to achieve, how do you want to achieve it and with what attitude?”
Deliberately choose your response to the situation instead of being constantly reactive. By doing this exercise, you will become more present and intentional with your actions, Wax explains.
2. Reflect good and bad.
Jonathan Adler, a psychologist at the Franklin W. Olin College of Engineering, said, “Recognizing the complexities of life can be a particularly rewarding path to psychological well-being.” In other words, a range of positive and negative emotions can contribute to happiness, he believes.
Adler and his colleague Hal Hershfield examined this experience of mixed emotion and how it relates to positive mental well-being. Participants completed the questionnaire before each of the 12 weekly therapy sessions they went to. They found that depression and cheerfulness simultaneously preceded the improvement of mental health.
For example, one might say, “I’m sorry for the recent loss of my life, yet I’m happy and excited to be able to work through them for a positive outcome.” Adler explained, “Take the good And Bad things together can detoxify bad experiences, allowing you to interpret them in a way that supports psychological well-being. “
In a follow-up study, Hershfield examined the link between mixed emotions and health. Over the course of a 10-year study, he and his team discovered that taking mixed emotions (e.g., “taking good with bad”) is directly linked to good physical health.
What does all this mean? Well, don’t ignore your negative feelings. Block time to recognize and embrace them, such as writing in a journal in the morning or evening. When you do, you will be able to find ways to overcome the obstacles that you need to overcome.
3. Deal with your most difficult task first.
As the founder of the Inner Mammal Institute and author of “Habits of a Happy Brain,” Loretta Graziano Bruning claims that humans can rebuild their brains.
How? Acknowledging that we have some “happy chemicals” inherited from previous species, and using that knowledge to develop habits that activate them, explains Katherine Pearson Huffington Post.
Dopamine is one of those chemicals that Bruning describes as a “feeling of accomplishment.” To stimulate it, your most difficult task is to tackle the first thing in the morning.
An example is returning an email that you are closing or completing a task with a deadline. To make sure you tackle these items before anything else, add them to your calendar. And, ideally, you should block your time for these when you are most alert and energetic. For most of us, that would be morning.
4. Become a social butterfly.
Daniel Gilbert, a professor at Harvard, author of the widely read comic book “Stumbling happily, ”he said;
We are happy when we have family, we are happy when we have friends and almost everything else that we think makes us happy is actually a way to have more family and friends.
Of these happiness hacks, this is probably the easiest. In addition, it is arguably the one that gives the most. After all, who else can make you happy like your family or friends?
With this in mind, you can use your calendar to stay close to your nearest and dearest. For example, you can schedule appointments, set reminders for check-ins, or set up a tradition. And, you can make sure to turn off your calendar when you have a quality time set, such as having dinner with your family.
5. Remove 11 minutes daily.
Put aside the excuse that you don’t have time for exercise. According to a recent study, 11 minutes of moderate exercise can extend your lifespan. In addition, physical activity proves to increase your mood and increase your energy levels.
Exercise can be as simple as walking or using a treadmill. A combination of yoga, dance, or squat, push-ups, and running in place would also be great options.
So, even if you have a packed schedule, you will be able to push through some physical activity. Personally, I always go for a walk after lunch. In addition to burning some calories, it clears my mind. And recharges me for the rest of the day.
6. Spend more time outside.
“The Happiness Advantage,” said Shawn Achar, a lecturer at Harvard University and the Wharton School of Business. Spending 20 minutes outside in nice weather can improve your mood. It can expand thinking and help improve work memory.
Multiple studies have confirmed this claim from Acho. Researchers at Cornell University have found that spending at least 10 minutes a day in natural places, such as parks or walkways, increases students’ mood, focus and physiological markers such as blood pressure and heart rate. The authors of this study believe that “nature therapy” can help patients who are anxious, stressed or depressed.
7. Take the microbreak.
Alison Mango says it has been found that watching funny videos online during a quick break from work has a high emotional benefit and makes people feel more energetic, happier and less stressed.
In addition to improving your mental health, it is also extremely easy to do if you are in a bad mood. And, while you’re at it, you’ll be boosting your metabolism.
8. Focus on your favorite song.
Researchers have found that happy music can improve your mood and increase your awareness when you practice mindfulness meditation.
“Listen to a song of your choice over and over again, each time focusing on a different level, such as solo, harmony, guitar, bass, and more” University of Texas Southwestern Medical Center. “Not only will your favorite song bring a lot of fun, it will also develop mindfulness as you listen to a certain part and filter out the others.”
9. No matter the stress, learn something new.
Could learning a new skill be stressful? Absolutely. But, in the long run, it can enhance your happiness. In fact, you will be happier every hour, every day and long way.
Journal of Happiness Studies Published a survey in 2009 detailing the benefits of this investment in time and effort. According to the survey, participants who increased their performance by meeting their autonomy needs or helping them build relationships with others reported less happiness at the moment. However, they finally felt increasing happiness every hour and every day.
The key? Choosing the right new skills to master. Or, that pushes you out of your comfort zone. Happiness is most enhanced when you learn a skill of your choice that you don’t think you should or need to learn.
10. Limit your screen time.
12 hours 9 minutes.
How much time did Americans spend with the media in 2019? It was predicted that this amount would increase four more minutes before COVID-19.
Is this a problem? Yes
You may feel anxious or depressed when you spend too much time on your phone. It can also disturb your sleep. It can also negatively affect your performance in the workplace.
However, studies have shown that reducing screen time results in;
- 75% of people believe that they work harder and are more productive.
- 57% say they are motivated to do their best.
- 51% feel more confident.
- 49% reported that they are happy.
- 44% claim that they provide high quality work.
Still, keeping yourself away from your phone and computer is not easy. Some easy ways to get started are listed below;
- Organize your tasks in batches. Stay connected and avoid FOMO by blocking a time before morning, afternoon or evening for email and social media. When you are not doing this, turn off your notifications or set up apps to block them
- Establish technology-free zones. Your bedroom, bathroom and dining area should be free of electronics.
- Find ways to confuse yourself. Take a walk, clean your house, or read when you’re bored.
- Do social media apps. Social media can be harmful and addictive. Logging in to your PC / Laptop and batching these tasks can be useful for branding or networking.
- Meet in person or pick up the phone. Whenever possible, arrange more private meetings or catch-ups. Or, if necessary, make a phone call instead of using a chat or email thread.
- Leave your phone behind. Do not take your phone with you when you go out for shopping or grocery shopping. Don’t worry. If you disconnect for a few minutes, the earth will continue to rotate.
11. Help others.
Buying things for yourself increases happiness less than spending money for other people. This is known as “procedural costs”.
In 2012, Harvard researchers paid participants to study. In one half, they were told to spend money for themselves, and in the other half, for others.
Here are the results;
“Participants assigned to commemorate a purchase made for someone else said they felt significantly happier immediately after the recall; most importantly, the happier participants felt, the more they would like to spend compensation on someone else in the near future.” While a positive feedback provides initial evidence of the loop, these data provide a potential path to sustainable happiness: social spending increases happiness which in turn encourages social spending. “
Giving to others does not always mean spending money. You can donate your time by volunteering or advising others. There is a study in Zurich, Switzerland that supports the idea that volunteering can lead a more fulfilling life.
How much time should you devote to helping others? Well, according to Adam Grant’s book “Give and Take: A Revolutionary Approach to Success”, 100 hours a year – or 2 hours per week.
12. Be flexible.
Todd Kashdan, a professor of psychology at George Mason University and an expert on well-being, says;
“Humans have the ability to better tolerate and effectively use emotions, thoughts and behaviors to find the best possible outcome in different situations. This wide range of dynamic capabilities constitutes the essence of health.”
After all, a healthy person is one who can manage in an uncertain, unpredictable world around them, where innovation and change are the norm, rather than the exception. “
Believe it or not, your calendar can help. How? Leaving your schedule free time block. This way you can make your day more chaotic if you have to deal with an emergency or delay.
Image Credit: Juan Mendez; Pixels; Thanks!
Twelve Happiness Hack posts appeared on the first calendar to add to your calendar.