Understand that happiness is not just an emotion but a skill that can be taught and developed through consistent effort, much like working out a muscle.
Actively prioritize true social connections and relationships over career accomplishments, as research consistently shows these relationships are a greater predictor of happiness, even at work.
Every day, write down three to five things you are grateful for to counteract the brain’s natural negativity bias and gain emotional rewards from the good things in your life.
When your intuition about what will make you happy (e.g., more money, career success) conflicts with scientific data, choose to follow the evidence and observe the positive outcomes.
Prioritize real-time social interactions (e.g., talking, video calls) over asynchronous digital communication (e.g., texting, social media posts) for more nutritious social connection.
Reduce time spent on social media to minimize its opportunity cost on real-life interactions and improve overall happiness, especially for young people.
Ensure you get an appropriate amount of good sleep for mental health, actively avoiding late-night screen time that can disrupt sleep patterns.
Actively create and invest time in informal gathering places (not home or work/school) for consistent social connection, fostering community and reducing loneliness.
Actively savor positive experiences by paying mindful attention to details in the moment, which boosts positive emotion, gratitude, and overall well-being.
When experiencing any emotion, positive or negative, force yourself to become curious and pay attention to how it physically feels in your body, as this presence can help you process and feel better.
Incorporate practices like meditation or prayer, or find other secular rituals and communities that provide a sense of meaning, values, and connection to something bigger than yourself.
If you’re having a rough week or not naturally getting enough social interaction, intentionally plan to call or see a friend to boost your well-being.
Regularly notice and reflect on what activities and circumstances make you feel happy versus what doesn’t, using a scientific approach to understand your subjective experience.
Be very careful about what you say yes to, and actively say no to even good opportunities to protect your bandwidth and prevent burnout.
Actively express gratitude and give compliments to other people, as these social mindset shifts significantly contribute to your own happiness.