Happiness looks different for everyone. For you, maybe being at peace with who you are, having a secure network of friends who accept you unconditionally, or the freedom to pursue your big dreams.
Living a happier and more satisfying life is possible no matter how you define happiness, you only need to change a few habits.
It is critical to have positive habits. You know how difficult it is to break an ingrained bad habit.
The good habits, too, are deeply ingrained. So why not make positive habits a part of your routine?
Get rid of some of these habits if you find that they cause you extra stress or do not fit your lifestyle. It takes time and practice to figure out what works best for you.
Daily routines
Smile
You tend to smile when you’re happy. But it’s a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us feel happier.
That doesn’t mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. You can start each morning by smiling at yourself in the mirror.
Exercise
Exercise is good for more than just your body. Regular exercise helps reduce stress, anxiety, and depression symptoms while enhancing self-esteem and enjoyment.
Even a tiny amount of exercise can make a difference. You don’t have to train for a triathlon or scale a cliff unless those activities make you happy.
The key is to not overwork yourself. You are more tending to become frustrated if you immediately start with a hard routine.
Consider the following exercise ideas:
- Take a walk around the block every night after dinner.
- Sign up for a beginner’s class in Yoga or Tai Chi.
- Start your day with 5 minutes of stretching.
Remember any fun activities you once enjoyed but have fallen by the wayside. If you are a fan of golf, bowling, or dancing, you may want to try these activities.
Get quantity sleep
No matter how much modern society tells us to sleep less, sleep is a vital part of your health of overall health, brain function, and emotional well-being.
Adults need about 7 or 8 hours of sleep a night. If you are fighting the urge to nap during the day or feel like you are in a fog, your body might be telling you that it needs more sleep.
Here are a few tips for getting better sleep:
- Keep track of how much sleep you get each night and how rested you are. You should have a better idea of how you’re doing after a week.
- Every day, including weekends, go to bed and wake up at the same time.
- Set aside an hour before bedtime for quiet time. Relax by taking a bath, reading, or doing something else. Drink and eat in moderation.
- Maintain a dark, cool, and quiet environment in your bedroom.
- Purchase quality bedding.
- If you absolutely must nap, keep it to 20 minutes.
If you consistently have problems sleeping, talk to your doctor. You may have a sleep disorder requiring treatment.
Eat with spirit in mind
You’re probably aware that your eating habits could have a huge impact on your overall physical health. However, some foods can affect your mood.
For example:
- Carbohydrates release serotonin (feel good) hormones. Keep simple carbs and foods high in sugar and starch to a minimum because that energy surge is short, and you’ll crash. Complex carbs, such as vegetables, beans, and whole grains, are better.
- Lean meat, poultry, legumes, and dairy are high in protein. These foods release dopamine and norepinephrine, which boost energy and concentration.
- Highly processed or deep-fried foods tend to leave you feeling down. So will skipping meals.
Start by making one better food choice each day.
For example, instead of a large, sweet breakfast pastry, try Greek yogurt with fruit. You’ll still get your sweet fix, plus the protein will keep you from crashing in the middle of the day. Each week, try incorporating a new food change.
Be grateful
You can boost your mood by being grateful, among other things. Gratitude, it turns out, can have a good impact on feelings of happiness and hope, according to a recent study.
Begin each day by expressing gratitude for one thing. You can do this while brushing your teeth or just waiting for that snoozed alarm to go off.
Keep an eye out for pleasant things in your life as you go about your day. They can be significant events, such as discovering someone cares about you or receiving a well-deserved promotion.
It could be anything as simple as a coworker offering you a cup of coffee or a neighbor waving to you. Perhaps it is just the feel of the sun on your skin.
With some practice, you may also become more aware of all the positive things around you.
Give a compliment
According to research, committing acts of kindness can make you feel happier.
Giving a genuine compliment is a simple approach to making a person’s day while boosting your pleasure also.
Grab the person’s attention and say it with a smile to show that you mean it. You might be shocked at how fantastic you feel afterward.
If you want to compliment someone on their appearance, make sure you do so in a respectful manner.
Breathe deeply
You’re stiff, you are stiffing your shoulders, and you’re afraid you’re about to “lose it.” We’ve all experienced it.
To calm yourself, instinct may tell you to take a long, deep breath.
It turns out that instinct was correct. Deep breathing exercises, according to Harvard Health, might help you relax.
The next time you feel stressed or at your wit’s end, work through these steps:
- Close your eyes. Try to envision a happy memory or beautiful place.
- Take a slow, deep breath in through your nose.
- Slowly breathe out through your mouth or nose.
- Repeat this process several times until you start feeling yourself calm down.
If you are having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
Recognize the unhappy moments
Although having a positive attitude is generally beneficial, awful things do happen to everyone. It’s simply a fact of life.
Don’t try to pretend to be joyful if you’ve received terrible news, made a mistake, or are simply feeling down.
Recognize your dissatisfaction and allow yourself to feel it for a moment. Then turn your attention to what caused you to feel this way and what it might take to get back on track.
Would practicing deep breathing be beneficial? A long walk in the park? Discussing it with someone?
Allow the moment to pass and focus on yourself. Remember that no one is always happy.
Maintain a journal
A journal is a helpful tool for organizing thoughts, analyzing feelings, and making plans. You don’t have to be a writer to reap the benefits.
It might be as simple as scribbling down a few ideas before bed. If writing down things makes you nervous, you can shred it once you’re done. It’s the method that matters.
Face stress head-on
Life is full of pressures, and avoiding them entirely is impossible.
There’s no need to be stressed; stress isn’t necessarily detrimental, and we can even adjust our stress attitudes. Find out more about the benefits of stress.
For those pressures you can’t avoid, remember that stress affects everyone; there’s no reason to believe it’s all your fault. And there’s a high possibility you’re stronger than you think.
Rather than allowing oneself to become overwhelmed, confront the stressor head-on. This may include starting an awkward conversation or doing extra work, but the sooner you get started, the less the pit in your stomach will become.
Declutter
Decluttering may appear to be a time-consuming task, but even 20 minutes a week can make a significant difference.
Set your phone’s timer for 20 minutes and clean up a specific area of one room. Put everything back where it belongs, and throw or donate any extra junk that isn’t helping you.
You can do it once a week, once a day, or anytime you feel like your space is getting out of control.
Meet with friends
Humans are social creatures, and having a close circle of friends can make us happier.
Making new friendships as an adult can seem nearly impossible.
However, it is not about the number of friends you have. It’s all about making meaningful connections.
Companionship does not have to be limited to humans. Pets can provide similar advantages.
Plan your week
Do you feel like you’re messing around? At the end of each week, sit down and make a simple list for the following week.
Even if you don’t follow the schedule, setting out time to do things like washing, grocery shopping, or working on projects will help you relax.
You can buy a posh planner, but a sticky note on your computer or a scrap of paper in your pocket will suffice.
Ditch your phone
Unplug. Really.
Once a week, turn off all technology and put those earbuds away for at least an hour. They’ll be waiting for you later. That is if you still want them.
You might be amazed at the impact unplugging makes if you haven’t done it in a while. Allow your mind to wander for a while. Read. Meditate. Take a stroll and observe your environment.
Sounds too difficult? Try doing it multiple times a week for a shorter period.
Consider therapy
When we learn to deal with challenges, we are much happy. Consider what got you through a comparable situation in the past when you’re faced with a challenge. Would it work in this situation? What other options do you have?
Consider meeting with a therapist every week if you feel like you’ve hit a brick wall. To seek treatment, you don’t need to have a diagnosed mental health illness or be in the midst of a major crisis.
Therapists are educated to assist people in improving their coping abilities. Furthermore, once you begin, you are under no commitment to continue.
Even a few sessions can help you expand your emotional toolkit with new tools.
