Science Your Way to Happiness
The UN describes happiness as a fundamental human goal. And why not? Happier people live longer, make faster decisions, volunteer and vote. Factors outside our control can definitely affect our happiness, but science has also uncovered some pretty straightforward steps to creating your own.
Researchers say happiness is a journey that begins with intention and purpose. Embark on that journey anytime you want with these scientifically proven happiness inducing activities.
Do some exercise
Exercise eases anxiety, promotes satisfaction and boosts serotonin. Even lunchtime walks are show to “improve enthusiasm, relaxation and nervousness at work.” Lunchtime walks outdoors are also totally impractical in Tampa Bay for half the year, so figure something else out.
Get some sleep
According to Harvard Medical School, inadequate sleep causes irritability and stress, while healthy sleep enhances wellbeing. A separate 2018 study found that people who get good sleep are more satisfied with life. The current recommendation is seven hours of sleep for adults.
Embrace your family
Eating and playing together are common components of family bonding, and those routines have lasting influence. They’re associated with an increased sense of belonging and security. Another study shows routines help families build resilience, which is linked to happiness.
Build friendships
Emerging research shows friendships may be even more important than family bonds as we get older. Apparently, people with five or more close friends feel 60% happier than those without as many. And people who view their boss at work as a “close friend” are more than twice as likely to enjoy their job.
Be kind
Kindness can literally change our brains. The Mayo Clinic says doing a something kind boosts serotonin and dopamine, making us feel satisfaction and pleasure. One study showed performing acts of kindness for just one week is enough to measurably boost happiness.
Meditate
Practicing meditation is associated with feeling a sense of purpose. Psychology Todays says monitoring your experience makes you feel happier by slowing you down to notice the happy things going on around you. They say you’ll tune in more to nature and begin to notice things like the sun on your skin and the warmth of a loved one’s gaze.
Do something with your strengths
Identifying your strengths increases self-awareness and improves your relationship with yourself. Your strengths certainly include skills you’d put on a resume, but they can also be your unique qualities, like love of learning and civic mindedness to name just two.
Express gratitude
Simply put, being thankful makes you happier. One study showed that people who wrote a gratitude list were happier than those who wrote about daily irritations. Participants who wrote a thank-you note for a kindness experienced an immediate boost in happiness, and the benefits lasted a month!
Set achievable goals
The act of setting goals makes you happier! Wellbeing improves when you have goals that seem doable, whether you actually attain them or not. Start out with smaller goals and build from there as little steps make big goals more actionable.
Smile
When we smile, our brains can’t help but release dopamine and serotonin, even if we’re faking it. Not into fake smiling? Watch a comedian on Netflix, call somebody who puts you in a good mood or think about a joyful or funny memory. Like that time my kid thought the bed was… well, insert your own hilarious memory here!
