Think of an elderly or lonely neighbor and do something for them, such as having a 15-minute cup of tea (bring cookies) or digging in their garden. This altruistic act provides ‘free happiness’ and a sense of significance.
Focus on building and nurturing relationships with friends and family, as they are the best indicator of a long, happy, healthy life. Make an effort to reconnect with estranged friends or family members to strengthen these vital connections.
To achieve a state of flow, engage in activities that: Delete distractions, are Active, involve Risk, have clear Goals and provide Feedback, and are Unusual, New, and Complex. This approach leads to happiness and creativity.
Actively seek out adventures and accept that challenges or things going wrong create compelling stories. This aligns with the ‘hero’s journey’ and fosters connection, relationships, and happiness by firing mirror neurons.
Make plans with others for future events, such as lunch with a friend or booking holidays, several months in advance. The anticipation of these extraordinary experiences provides ‘free happiness’ and something to look forward to.
Go outside, be in nature (e.g., a park), and disconnect from devices. Being in nature (biophilia, fractals) lowers stress hormone cortisol, improves happiness, and allows you to be present.
Charge your phone outside the bedroom and use a separate alarm clock. This improves sleep, increases intimacy with your partner, and allows for complete disconnection from work and external pressures.
Disable notifications on your phone and put it on airplane mode frequently. This reduces distractions and helps you be more present in the moment, rather than constantly seeking something new.
Put yourself in situations where unexpected things can happen, rather than over-designing every part of your life. This creates opportunities for stories and connections, such as getting lost without your phone and asking for directions.
Opt for activities like trail running in a park or woods instead of a treadmill. This creates more opportunities for unexpected events, interactions, and stories, making the experience less sterile and more enriching.
Participate in activities like bouldering (indoor climbing) several times a week. The slight fear of falling forces you to be intensely in the moment and provides a contrast to sedentary work.
Engage in activities that are different from your normal routine and allow you to grow into the person you feel you could become. This aligns with the concept of transformation, a robust framework for happiness.
When meeting friends, turn your phone to silent mode and avoid constant texting about your arrival. This fosters genuine presence and connection in social interactions.
Dance to music or sing with your kids in the morning (e.g., to songs from The Greatest Showman or Frozen). These activities are hard, get you intensely in the moment, and contribute to flow.
Engage in challenging and regular activities (like Parkrun) that improve your health and fitness. Being healthy and achieving challenges builds self-esteem and self-worth, contributing to status, happiness, and longevity.
Prioritize and engage in leisure activities that are enriching and meaningful, rather than mindlessly frittering away time surfing the web. This helps avoid ’empty experiences’ and enhances happiness.
If you are busy and find it hard to get all your nutrition from food, take Athletic Greens each morning as an insurance policy. This helps ensure you meet your nutritional needs, improving energy levels and moods.
Use mobile phones and watch TV in moderation, avoiding excessive use. While some use is fine, abuse is detrimental to your well-being.