Expose your eyes to bright light (ideally sunlight) for 5-20 minutes within the first hour of waking and again for 2-10 minutes around sunset. During the day, keep indoor environments very bright, then dim all lights significantly from 6-8 p.m. until bedtime, and avoid bright artificial light between 10 p.m. and 4 a.m. (using dim lights or a flashlight for nighttime movement) to improve mood, focus, and sleep.
Engage in daily short meditation (5-13 minutes, eyes closed, focusing on breath) or NSDR protocols to train your ability to focus and remain present in activities, as a wandering mind is an unhappy mind, and focus dramatically increases happiness.
Prioritize quality social connections through both deep and brief, present interactions. Engage in dynamic eye contact during conversations, and occasionally close your eyes for intense listening, as seeing faces and engaged presence foster bonds and well-being.
Dedicate a portion of your income, effort, or time to help others, especially when you know the recipient genuinely needs and benefits from the help, as this significantly increases your own happiness.
Once a choice is made, commit to it fully by eliminating other options and actively investing in it, viewing it as good or great, to enhance satisfaction and happiness.
Adjust your home and work environments to be aesthetically and audibly pleasant (e.g., adding plants, aquaria, preferred music via headphones) to support the synthesis of happiness.
Engage in consensual, non-sexual physical touch with humans or pets (e.g., brushing hair, stroking pets) to stimulate c-tactile fibers and increase oxytocin, promoting strong feelings of bond and well-being.
Ensure adequate hydration with electrolytes, quality nutrition, and regular exercise, as these are fundamental for overall brain and body function, mood, and well-being.
Engage in purposeful work, whether paid or unpaid, as it is a critical factor for long-term happiness, meaning, and provides resources that can buffer stress and enable social connections.
Maintain a financial buffer (e.g., 2-12 months of living expenses) to buffer stress, reduce anxiety about potential catastrophic events, and enable access to desired social activities, aligning resources with your peer group and life stage.
Avoid nicotine smoking and chronic alcohol consumption (especially beyond two drinks per week), as these are strongly anti-correlated with happiness and overall health.