Recognize that happiness is like a ’leaky tire’ and requires constant attention and effort to ‘pump it back up,’ rather than being a state you can achieve and then forget.
Capitalize on ‘fresh start’ moments like new years, new weeks, birthdays, or specific holidays (e.g., Labor Day, Yom Kippur, Easter) to initiate new goals, as these periods naturally boost optimism and motivation.
Engage in self-reflection and big-picture thinking when approaching new decades (e.g., turning 39 and about to turn 40), as this psychological transition period increases questioning of life’s meaning and motivates new, meaning-building behaviors.
Set up your environment to remove temptation entirely, such as living next door to the gym or sleeping in gym clothes, as this is the most effective way to achieve goals without relying on willpower.
Pair a desired but difficult activity (e.g., exercise, chores, dissertation writing) with a tempting, enjoyable activity (e.g., audio novels, favorite podcasts, scented candles, specific TV shows) by only allowing yourself to do the tempting activity while engaging in the difficult one.
Engage in regular exercise, such as 20 minutes of cardio, to significantly reduce negative moods (tension, anger, depression, fatigue) for over 12 hours, decrease anxiety, improve cognitive performance, and enhance overall well-being.