Actively learn research-based strategies to navigate tough times, improve emotional health, and feel happier, as these methods have been scientifically proven to significantly enhance overall well-being.
Prioritize and actively invest in your connections with other people, as strong relationships are identified as a definitive factor for achieving a healthier, happier, and longer life.
Cultivate a clear sense of purpose in your life, as this is a key finding from the longest study of adult life for achieving overall well-being.
Be mindful of and actively avoid the ‘happiness traps’ that come with striving solely for money and possessions, as these do not lead to a healthier, happier life.
Engage in the simple act of noticing all of life’s blessings, especially what’s right about other people, as this practice can change your mindset, make you feel better, and improve your physical health.
Make your own well-being a priority, because if you do not take care of yourself, you cannot effectively care for other people.
Begin practicing happiness habits as early as possible in life, as doing so can significantly reduce stress and emotional difficulties over your lifetime.
Adults should seriously adopt and model happiness strategies in the home, as children are ’total sponges’ who learn both good and bad habits from observing their caregivers.
Authentically follow the advice you give to young people by practicing self-care and approaching interactions with equanimity, as children learn valuable emotional communication from the feelings you convey.
Recognize that personal growth, building new friendships, and learning new skills continue throughout adult life, even into old age, so always be open to new possibilities.
Develop the skill of emotion regulation (monitoring and managing your feelings) from a young age, as it significantly influences adult happiness, school performance, relationships, and reduces later anxiety and depression.
Recognize that core happiness principles apply across all life stages and situations, allowing you to use the same fundamental ideas whether in school, at work, raising a family, or in retirement.
Consistently practice finding blessings when life is smooth, as this builds a strong foundation that makes it easier to appreciate good things and people during tough times, enhancing resilience.
Practice gratitude by acknowledging challenges while also actively looking for goodness and kindness, using this positive focus not to avoid difficulties but to energize yourself to cope with them.
Actively acknowledge the nice things people do for you, as this practice of gratitude creates virtuous cycles that strengthen your bonds and relationships with others.
Cultivate gratitude for other people, as this practice can significantly reduce feelings of loneliness and foster a greater sense of connection, especially during challenging times.
To cultivate gratitude, consistently take a moment to consciously notice the good things around you, as noticing is the fundamental first step to experiencing thankfulness.
When overwhelmed by negative events or feelings, intentionally hit pause to redirect your attention away from what’s going wrong and ask yourself, ‘What’s going right?’
To counteract the negativity bias, make a conscious effort to notice the good things in life, as this ‘dose of gratitude’ is essential for well-being.
Introduce family rituals, such as asking ‘What’s one thing that went well today?’ or ‘Who did something kind for you today?’ at dinner, to reinforce gratitude practices.
Model gratitude by taking time to notice and appreciate your child’s positive behaviors, even routine ones, to help lay the groundwork for them to cultivate gratitude in their own lives.
When someone is experiencing negative emotions or difficult situations, help them identify things that are still going well, without dismissing their negative feelings.
Actively use your senses (sight, sound, touch, etc.) to look around and identify things in your immediate environment to be grateful for.
Think about specific people and complete the sentence ‘X is kind to me when they…’ to articulate and appreciate their particular acts of kindness.
Cultivate gratitude to motivate yourself to spontaneously perform kind actions for the people you love, fostering a cycle of positive and supportive behavior.
Employ the ‘Find, Remind, and Bind’ theory by finding examples of kindness from others, reminding yourself that you matter to them, and allowing this to bind you closer to the people you love.
When feeling upset or facing a difficult situation, take time out to pause and take a few breaths to calm down, which helps in coping better with challenges.
Integrate gratitude into your daily routine, like brushing your teeth, to consistently notice more things to be grateful for and enhance your happiness over time.
As a parent, convey to your children that what is truly meaningful in life are connections with other people and engagement in activities they genuinely care about.