Actively seek and prioritize social connection in your daily life. This is considered what makes life worth living, enriches your life, and makes you a happier person.
Consciously shift your focus away from self-absorption and rumination towards other people or engaging activities. This practice can reduce unhappiness, anxiety, and sadness.
Understand that achieving and maintaining happiness is a continuous, lifelong pursuit requiring consistent effort. This is similar to maintaining physical health or a strong marriage.
Aim to have three more social interactions than you normally would each week for a month. This practice has been shown to increase feelings of connection and positive emotions.
Practice performing three acts of kindness you don’t normally do, once a week for a few weeks. This can lead to increased happiness and feelings of connection.
Consciously act more extroverted by being more assertive, sociable/talkative, and spontaneous in your interactions. This behavior has been shown to significantly increase happiness and positive emotions.
Practice savoring by fully immersing yourself in positive experiences, extracting the maximum positive emotion, and avoiding thoughts about future tasks. This maximizes happiness and presence.
When you catch yourself ruminating (obsessively thinking in circles about problems), consciously shift your mindset to problem-solving by asking ‘What do I need to do next?’. This helps move from unproductive thought patterns to insight and action.
Foster deeper relationships by practicing self-disclosure, sharing something about yourself, and responding to others in a way that makes them feel understood, valued, and cared for. This builds connection and chemistry.
Initiate brief conversations with strangers, such as a barista or someone on public transport, even if you don’t expect to enjoy it. Research suggests this can surprisingly make you happier.
Offer genuine compliments to strangers, such as praising a cashier’s efficiency or someone’s appearance. This simple act can brighten their day and foster positive micro-connections.
Make a conscious effort to connect more deeply with the closest people in your life, such as your spouse or best friend, by truly listening and asking thoughtful questions. This helps avoid taking them for granted and enriches existing relationships.
Perform acts of kindness or offer support to others in a way that is not obvious or visible to them. This can be more effective as it avoids making the recipient feel patronized and provides personal satisfaction without seeking credit.
Select happiness strategies that align with your individual values, goals, job, and personality, rather than adopting a one-size-fits-all approach. This ensures the strategy is a good fit and effective for you.
Express gratitude to individuals you care about, for instance, by writing a heartfelt email, especially if general ‘counting blessings’ feels inauthentic to you.
If you experience setbacks or ‘fail’ at resolutions or practices, embrace the powerful ’life hack’ of simply starting again without shame or guilt.
If you are dealing with addiction or underlying psychological issues, explore incorporating meditation and mindfulness into your treatment plan. It is an increasingly promising approach in rehabilitation contexts.
During meditation, if you experience unusual sensations or positive states (like rocking or a body high), observe them without attachment. Understand that all experiences are impermanent.
Interact with service professionals by seeing them as individuals, showing respect and appreciation for who they are, rather than just their occupational role.
Consider using ride-sharing services like UberPool or LyftPool as an opportunity to engage in conversations and connect with fellow passengers.
Leverage social media to initiate connections, but prioritize making plans to meet in person. This fosters more meaningful interactions.
Consider attending a meditation retreat, acknowledging that it can be a challenging yet brave step to deepen your practice.
Pursue your own happiness with the understanding that it is not selfish. Being happier makes you a better, kinder, more productive, and more generous person, benefiting those around you.