Prioritize and invest in good relationships with other people, as this is one of the strongest predictors of staying healthy and happy throughout your life, even influencing physical health.
Focus on improving your well-being and feeling happier now, rather than stressing about future job prospects, salaries, or other external circumstances. The science suggests that improving your current happiness can lead to better life outcomes more naturally.
Understand that happiness is not a quick fix or a one-time achievement; it requires consistent, deliberate effort and the creation of lifelong habits, similar to maintaining physical health through diet and exercise.
Avoid the misconception that wealth, career achievements, or ‘shiny baubles’ will bring lasting happiness. The Harvard study shows that once basic material needs are met, more money or career success does not make you appreciably happier.
Regularly engage in activities that foster gratitude (e.g., counting your blessings, writing down five things you’re grateful for) and kindness (pro-social behavior), as these are scientifically proven strategies to increase happiness.
Make a deliberate effort to spend time with friends and loved ones, scheduling these interactions as a ’to-do list’ item. Also, engage in brief, positive interactions with strangers, such as chatting with someone on your commute.
Engage in healthy habits like daily exercise, even when your mind resists, because the science shows these actions will make you healthier, fitter, and happier in the long run.
Reduce the number of exhausting choices you make on a daily basis to free up mental energy and potentially improve well-being.
Cultivate acceptance of both the bad emotions you feel and the obstacles you face in life, rather than resisting them.
Shift your focus from solely concentrating on the end goal to appreciating and thinking more about the process or journey itself.
Rely on peer-reviewed scientific research and tested strategies for improving happiness, rather than anecdotal evidence or intuition, as our minds often mispredict what will truly make us happy.
Commit to never giving up on your efforts to maintain happiness, understanding that it takes ongoing work and dedication.
If you are in truly awful circumstances, such as poverty, an abusive relationship, or a war zone, prioritize fixing these external life situations, as they will make a huge difference to your happiness.
If you have a genetic disposition towards being less happy, understand that you can still become happier, but you may need to work harder at it than others.
Refrain from smoking and excessive alcohol consumption, as these habits are detrimental to your health, shorten your life, and take a toll on relationships and job prospects.
Practice meditation for 10 minutes each day as a habit to improve your well-being.
Aim to get 8 hours of sleep each night as part of your daily happiness homework.