Your relationships, work, hobbies, and even doing the things that are bad for you are all in pursuit of joy. If you want to really know the things that assure you of happiness, here are some habits scientifically proven to work.
Practice Gratitude Daily
Penn Medicine Princeton Health reports that feelings of gratitude release dopamine and serotonin chemicals from the brain, both responsible for happiness. Reflecting on positive experiences can bring more joy to your daily routine, so write down three things you’re thankful for every day.
Practice Mindfulness and Meditation
Happiness and joy sometimes need to be intentional. No matter the hardships you’re facing, you can find a few moments to clear your thoughts and let go of the stress. Start with short, daily meditation sessions to calm your mind, and do mindful breathing exercises throughout the day to stay present.
Engage in Creative Activities
Try creative activities like drawing, writing, or crafting to express yourself. Allow yourself to experiment and make mistakes without judgment. Plus, sharing your creations with others or keeping them as personal achievements can be extremely rewarding.
Build Strong Relationships
Human connections are an essential part of our lives. Friends and family can advise you when you have problems, be your emotional support when you need it, or just be there to talk and have fun. Quality time with people you love is never a bad idea.
Help Others and Practice Kindness
You get a lot of satisfaction from helping others. It can be big gestures or small acts of kindness, but seeing the joy you bring to someone else brings fulfillment and satisfaction. Volunteering for local charities or community projects could lead to joy and a sense of purpose.
Get Regular Exercise
Physical activity has been shown to improve your mood and many people find it relaxing when they go to yoga or for a walk. According to the Mayo Clinic, exercising reduces stress and anxiety and makes you feel happier. Being in good shape can also give you more confidence and improve your well-being.
Practice Time Management
Staying calm is easier with a schedule of planned activities, so organize your day with a to-do list, prioritize important tasks, and delegate when possible. Breaking tasks into smaller parts can also help prevent procrastination. Effective time management not only reduces stress but also boosts your productivity, giving you a sense of control.
Foster Optimism
Focus on the positive aspects of your life and practice positive thinking. It’s important to surround yourself with optimistic and supportive people to lift your spirits and challenge negative thoughts by replacing them with positive affirmations. Optimism helps you approach life with a positive outlook and resilience, making you happier.
Cultivate a Hobby
Find a hobby you enjoy, such as painting, gardening, or playing an instrument, and dedicate time each week to practicing and improving your skills. It could also be anything that requires no learning, like watching TV, playing video games, or going out to parties. Engaging in new hobbies provides an outlet and boosts your happiness in the long term.
Limit Screen Time
According to Statice Health International, too much screen time is linked to depression and anxiety. Monitor the time you spend on your phone and other gadgets. If you work a lot with computers, find ways to minimize the impact of the light by reducing the brightness and using glasses designed to filter the light.
Eat a Balanced Diet
Food is a big part of our lives, and it can bring us so much joy. Eating right has a big effect on your health and improves your well-being, so it’s important to consume a balanced diet containing plenty and a variety of fruits, vegetables, whole grains, and lean proteins and avoid excessive sugar and processed foods.
Practice Self-Compassion
We can be our worst critics, and sometimes, the drive to improve ourselves can make us too tough on ourselves. Treat yourself with kindness and understanding, especially during difficult times. Remember to avoid self-criticism and maintain a positive outlook. Acknowledge your achievements and celebrate your successes.
Prioritize Sleep
News in Health reports that while we sleep, our bodies shut down, giving us time to reset, balance our energy levels, and repair our organs. This resting time is good for your health and improves your mood. Create a relaxing bedtime routine to help you wind down and maximize your sleep.
Set and Achieve Goals
Attaining goals brings great satisfaction. Start with small, achievable objectives and make incremental progress. Clarify your short-term and long-term aspirations, then break them down into steps with a clear plan. Remember to celebrate and reward yourself with each milestone you reach.
Take Breaks and Relax
Regular breaks during work or daily activities help you rest and recharge. Practice relaxation techniques like deep breathing, stretching, or taking a walk. All these methods are scientifically proven to help improve your mood, and they’re, for the most part, easily accessible and free.
Spend Time Outdoors
Nature has many things that can improve your mood. UC Davis Health says being outdoors, and having regular access to green spaces has been associated with a reduced risk of depression. Doing more activities outdoors like gardening and even exercising outside such as hiking and walks in the park.
Embrace a Growth Mindset
You don’t have to break down with every obstacle. View challenges as opportunities for growth and learning and celebrate your efforts and progress, not just the outcomes. Learn from failures and use them as stepping stones for improvement. A growth mindset keeps you motivated and resilient, helping you achieve more.
Spend Time with Pets
Spending time with pets reduces feelings of loneliness and stress, making you feel happier and more connected. Play with your pets, take them for walks, or engage in fun activities together. Your pet likely loves spending time with you, and you should take advantage of all the fun times you have together.
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