Actively engage in giving to others, either by donating money to charity or volunteering time, as this is a scientifically proven fast way to increase personal happiness.
Recognize and overcome the tendency to underestimate how good acts of kindness (like compliments or small gifts) feel for both the giver and receiver, then act on this understanding to boost happiness for all.
Focus on giving gifts of experiences (e.g., gift cards for activities or courses) or the experience of your presence, as these contribute more to happiness than material possessions.
Avoid the ‘I’ll be happy when…’ mindset by consciously savoring the present journey and moments, rather than constantly fast-forwarding to a predicted perfect future event.
Practice daily gratitude by writing down three to five things you are grateful for in a journal, which is a simple yet effective way to increase overall happiness.
Adjust your expectations for the holiday season to be realistic rather than expecting it to be ’the most wonderful time of the year,’ which can lead to feelings of stress, sadness, or inadequacy if things aren’t perfect.
Perform easy acts of service for others, such as texting a friend, giving a compliment, or expressing gratitude, to boost overall happiness without requiring a major project.
Don’t hesitate to ask for help, especially for easy tasks, as it allows others to feel competent and helpful, boosting their happiness and fostering a sense of connection.
Frame savoring as a gift to others by being fully present and engaged in shared experiences, even when personally frustrated, to create positive memories and connections.
Practice being a good gift receiver by verbally and specifically expressing gratitude for gifts, detailing why the item is helpful or appreciated, rather than just a generic ’thank you.’
Extend gratitude beyond the initial gift-opening by thanking people later when you are actually using their gift, reinforcing the relationship and fighting hedonic adaptation.
Shift focus from the material object of a gift to the intention, effort, and care of the giver, appreciating the relatedness and connection it represents.
Give yourself permission to be imperfect and aim for ‘85-89%’ completion, especially during busy times like the holidays, to reduce overwhelm and foster social connection.
Practice ‘scruffy hospitality’ by allowing imperfections in hosting (e.g., unfinished cookies, a messy house) to create a more comfortable and vulnerable atmosphere for guests, encouraging social connection.
Actively seek out awe-inspiring experiences, such as art, music, nature, moral actions, or collective effervescence, as these foster social connection and positive emotions.
Use the visual of a candle flame or fire to practice mindful breathing, allowing your breath to entrain to the slow movement of the flame, which activates the parasympathetic nervous system for relaxation.
Combat negativity bias by developing a ‘delight practice’ where you actively look for and share delightful things you encounter, ideally with others, to train your attention towards positive experiences.
Invent and embrace your own personal, even ‘dumb’ or absurd, rituals and traditions, especially if existing ones are frustrating, as these can create new meaning, connection, and positive feelings.
Create rituals for gift opening, such as opening one present at a time or expressing gratitude between gifts, to encourage savoring, especially for children.