Happiness can be a tricky customer—even if we have everything we want and need, it can still elude us! It’s important to remember that the road to contentment relies on small, positive, daily choices that bring us joy and are rarely dependent on material wealth or self-congratulation. Here are 18 unexpectedly simple ways to cultivate more happiness in your life, starting today.
Acts of Kindness
You know that warm feeling you get from helping others or coming to the aid of a helpless creature? Well, this is a scientifically proven phenomenon. Studies show that helping others, even just holding a door open or moving a hapless snail to a safe verge, triggers the release of feel-good chemicals in the brain. It’s a win-win, benefiting both the giver and the receiver!
Spend Time in Nature
According to Mind, “Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing.” Activities like walking outdoors, gardening, and nature spotting all reduce stress and help us feel more connected to our surroundings. We also benefit from fresh air, exercise, and appreciating the beauty of natural landscapes.
Express Gratitude
Being grateful for small pleasures and life’s joys is vital to your mental health. Science agrees and has shown that people suffering from depression often suffer a lack of appreciation and feel generally ‘unlucky.’ You can do things like keep a gratitude journal, write thank-you notes, or simply take a moment each day to mentally acknowledge the good things in your life.
Savor the Moment
Modern lifestyles can be hectic and stressful, but don’t let positive moments pass you by in a rush! Taking the time to savor positive experiences, however small, is important for happiness. This includes simple things like a delicious meal, laughing with friends, or enjoying a beautiful sunset. Try to slow down, appreciate the details, and be ‘present’ so you can fully enjoy the experience.
Get Enough Sleep
Many people make the mistake of prioritizing work commitments or extra leisure time over getting enough sleep, but The Atlantic reports that insufficient sleep causes unhappiness. Adults should get 7–9 hours of sleep per night for optimal health and well-being. Stick to a strict bedtime, establish a pre-sleep routine, and ensure your environment is comfortable, dark, and quiet.
Practice Mindfulness
Mindfulness meditation involves focusing on the present moment, such as what you can see, feel, hear, and smell. Studies suggest that mindfulness can reduce stress, improve focus, and increase overall happiness in adults who engage in it daily. Many mindfulness apps and resources are available to help you get started, and there’s a growing community of people who benefit from it.
Learn Something New
Keeping your brain stimulated and engaged is important, regardless of age or intelligence level. Try to learn something new or try a new technique every day, even if it’s just a single word in a foreign language or a fun fact about something that interests you. People who continually learn and set themselves challenges have improved cognitive function and overall happiness.
Exercise Every Day
Exercise isn’t just good for your body; it’s good for your mood, too! Studies show that physical activity releases chemicals called endorphins, which act as natural mood boosters in the brain. People who exercise regularly have better emotional regulation, reduced stress, and improved sleep. Find an activity you enjoy, even a gentle one, and make it a regular part of your routine.
Be Forgiving
Holding onto grudges and negativity can weigh you down and make you miserable, especially over time. CNBC reports that forgiveness and happiness go hand in hand, and psychologists recommend ‘letting go’ of past hurts, anger, and resentment to preserve one’s mental health. Forgiveness can also lead to lower blood pressure and improved immune function.
Express Yourself
Creative self-expression is an excellent way to feel connected to yourself, relieve stress, and boost your mood. Science has proven that activities like painting, writing, model building, playing music, or even coloring can improve emotional well-being and reduce symptoms of anxiety and depression. So, find something you like doing and unleash your inner artist!
Maintain Healthy Relationships
Happy people tend to be surrounded by supportive, positive people, and this isn’t just good luck! Take the time to maintain strong social connections with anyone who makes you feel good, and aim to reduce or cut out toxic, abusive, or generally negative influences. Setting boundaries can help you focus on people who deserve it and prevent manipulation, disrespect, or abuse.
Challenge Yourself
Stepping outside your comfort zone can seem unachievable, especially if you’re naturally shy or hesitant, but consider the potential excitement and thrilling new opportunities. Studies have found that trying a new activity or doing things like public speaking can increase feelings of accomplishment and self-confidence, leading to greater happiness (despite the initial stress).
Eat a Healthy Diet
The old adage “You are what you eat” applies to physical and mental health. If you eat processed junk, you’ll feel like trash, but if you nourish your body, you’ll feel ready for anything! Scientists recommend a diet rich in fruits, vegetables, whole grains, and healthy fats to improve mood and cognitive function, and plenty of water for hydration.
Practice Patience
Patience is a virtue that benefits both you and those around you, so try to avoid becoming frustrated or angry when there are delays or inconveniences in your daily life. Medical Xpress says people who are naturally patient (or learn to be) are happier, healthier, and more able to cope with life’s challenges, leading to greater resilience and reduced stress.
Set and Achieve Goals
Having a sense of purpose and direction can significantly boost your happiness and sense of life satisfaction. When you set yourself an achievable goal, you become more focused and productive, and once accomplished, you experience a significant boost in self-esteem and self-confidence. Just make sure you don’t set your sights too high!
Volunteer
Offering your time free of charge to help other people or animals can be incredibly rewarding, benefiting both you and those you help. Research suggests that spending time helping others can reduce stress, increase happiness, and provide a sense of personal value and purpose. So find a cause you care about and get involved in your community.
Spend Time with Family
Family is important to most people, so it’s not surprising that spending quality time with loved ones makes us feel more content and fosters a sense of belonging. So long as you enjoy family time and feel genuinely connected to your family members, making time for them can be a powerful way to boost your everyday happiness and reduce stress.
Focus on Your Pet
Companion animals are scientifically proven to improve your mood, reduce stress, and promote happiness. So, if you have a pet, take time out each day to play, cuddle, or interact with your animal friend. You’ll also get a mood boost from doing things that make your pet happier, like walking them, giving them treats, or cleaning out their enclosure. It’s a win-win for you both!
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