How can you be happy every day? Are these possible? Is there evidence that they work? This post will show you 10 scientifically supported ways to do it. If that doesn’t convince you, we don’t know what will.
1. Exercise more
This topic has been the subject of many studies. Exercise releases endorphins that improve moods, so you’ll always be in a better mood after a workout. Never have I met anyone who was unhappy after a workout. Where is the scientific proof?
The University of Toronto did a great job on this and analyzed no less than 25 research studies. The conclusion was that physical activity can and does help to keep depression at bay.
My favorite study is one where three depressed groups are given anti-depressants or exercise. It’s not surprising that all three groups were happier. But, it lasted. Six months later, the exercise-only group had a very low rate of relapse at 9%.
How had the other two groups relapsed? They had rates ranging from 38% – 31%. This means that about a third were depressed again.
2. Positive thinking affects your performa
It sounds like a pie in the sky. Well, according to Shawn Achor, if he knows everything about what factors are impinging on your happiness such as stressors, hassles, successes, economic circumstances, relationships and so on, then he can only predict 10% of your long-term happiness.
The other 90% are how you perceive the world around you. Happiness is not the same as success. You will never achieve it if you don’t strive for higher grades and better salaries.
Positive thinking can increase creativity, productivity, and energy levels by up to 30% Positive thinking is key. now Instead of being famous and wealthy, be happy. This is a very entertaining overview.
3. Trash your negative thoughts
People can become overwhelmed by negative thoughts and have difficulty getting rid of them. A University of Madrid study found that actually writing these thoughts down on a piece of paper and then destroying them was effective. They recommended that you either tear them up, throw them in the trash or burn them!
It is possible to reduce their toxic effects by physically disposing of them. Psychologists recommend doing this on an ongoing basis.
4. Treasure your experiences more than your possessions
Thomas Gilovich, Cornell University psychologist, has done a lot of research on why it is better for us to treasure pleasant and memorable experiences than material possessions.
There are many reasons for this as outlined in his study published in the Journal of Personality and Social Psychology.
Comparing possessions and looking at better objects after purchase can be demoralizing and ruin the initial pleasure we got when purchasing and taking possession of that new car, TV, or computer.
5. Write down why you are grateful
It is a great way of building happiness.
Our brains are known to be prone to focusing on the negative aspects of life, such as failures, worries, and sadness. Negativity is the default state.
We need to be thankful for the good things in our lives. This can be done in many ways.
Here are some ideas:
- Remind yourself to be grateful each morning when you wake up
- Some people like to keep a list of three things that they can refer to whenever they need them.
- If you’re feeling inspired, use Twitter or Facebook. It is useful to remind your followers of the fact that this works.
- You can express your gratitude by calling your partner or inviting a colleague to coffee in appreciation of their assistance with a task or project.
- Volunteer for a few hours each week or help someone.
Is there scientific evidence that this works? This link will show you just a few of the many studies that have been done on gratitude.
6. Practice mindfulness
What is mindfulness? Mindfulness simply means to pay attention and be present in the moment. It is also about accepting it without judgment. It is becoming a popular trend within psychology and medicine. It can improve mood, reduce stress, and help you live a happier life.
You can enjoy the moment, touch, smell, and other sensations. This will allow you to feel happy. Focus on the joy they bring you. This is a great way to forget about the past and not worry about future, frightening scenarios.
Is this really possible? What is the scientific evidence? Matt Killingsworth, a Harvard researcher, explains in this video that mindfulness is key to happiness. Mindfulness can make us happier and keep our minds from wandering. After studying over 15,000 people, he came to this conclusion.
7. Don’t forget your beauty sleep
If you don’t get enough sleep, negativity can take over. After many experiments, researchers reached this conclusion. One of these experiments is especially interesting.
Researchers focused on the hippocampus, which is the part in the brain that processes positive thoughts. This function becomes less efficient when we’re not sleeping well. Negative thoughts are more common.
Researchers asked students who were sleep deprived to recall a list of words. While they scored well on the negative words (81%), only 31% were correct for the positive or neutral words.
Dr.Robert Stickgold has conducted similar experiments on sleep and memory. Now you know why people are always in a bad mood when they do not get enough sleep.
8. Give a little of your time to help others
Although it may cause some happiness, people tend to buy larger houses, cars, and phones. However, it doesn’t seem to improve their happiness over the long term. This is temporary. Research has shown that helping others can have a positive effect on your happiness.
9. Focus on the life you want to live
Many people talk about winning the lottery, what they would do and where they would go. Sometimes we even discuss giving to charity. We rarely or never talk about our mental state and how happy and free we’d be. It is important to focus on the priorities that will allow you to have the life you desire.
10. Concentrate on your strengths
Are you open-minded, curious, or brave? What can you do to make your life better? These are key questions but people who exploit their strengths rather than dwelling on their weaknesses are generally much happier.
Realizing our potential and leveraging our strengths is one way to find happiness and make the world a better place.
These 10 ways can help you feel happy. You might be thinking that your life is filled with responsibilities, and it’s too late to make a change. It is never too late for a happier, more fulfilling life.
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