Recognize that significant increases in happiness are possible by intentionally changing your behaviors and mindsets. This understanding can help you move from a dark place and improve your overall well-being by a significant margin.
Actively seek out and engage in more social connection, as it is one of the fastest and most powerful ways to increase happiness. Reach out to other people and connect with them regularly.
Incorporate at least a half hour of cardio exercise into your daily routine, as research shows it can be as effective at treating depression as some antidepressant medications. This physical activity is a powerful behavior for happiness.
Prioritize getting enough sleep, as it is a fundamental behavior that significantly impacts your happiness and overall well-being.
Shift your mindset by actively paying attention to the positives and practicing gratitude. This can improve overall happiness levels and even enhance physical health, such as leading to better sleep.
Adopt a mindset of compassion towards yourself by giving yourself grace and a break. This not only boosts happiness but can also help you achieve other goals by reducing self-criticism.
Actively schedule and protect unstructured, unscheduled free time for rest and breaks, referred to as ’time affluence.’ This is a powerful way to free your schedule and give yourself a much-needed break, contributing significantly to happiness.
Partner with a friend or join a group to make commitments and hold each other accountable for new behaviors. This social support can increase the longevity and stickiness of positive changes.
When implementing new habits, focus on taking small, manageable steps rather than trying to do everything at once. Give yourself grace if things don’t work out perfectly, as this approach is most effective for lasting change.
Be mindful that your instinct for passive leisure (e.g., watching Netflix or scrolling social media) often doesn’t lead to genuine happiness or challenge. Recognize that activities with a small ‘startup cost’ like calling a friend or learning a hobby will ultimately provide a better boost in happiness.
Intentionally plan and engage in activities that are social, fun, and have no external reward, especially things you’re not good at. This involves an attitude shift to find delights and share them, embracing goofiness without seeking achievement.
Strive to be present in the moment, like monkeys who are fully engaged in their current activity. This practice of presence is a significant insight for happiness, helping you avoid distractions.
Actively practice kindness towards one another, especially in a world that often pushes anger and division. Being kind can be a radical act of opposition to negative cultural and technological influences.
Create structures, such as using social support or scheduling activities in your calendar, to consistently integrate positive behaviors into your daily life. This helps ensure that common wisdom about happiness becomes common practice.
Take a serious look at your relationship with technology, especially regarding constant connectivity and social media, as it can contribute to anxiety and the feeling of never being able to shut off.