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You can’t be happy all the time, but you can make changes to build a life of joy.
Moreover, cultivating these habits will help you build resilience for the harder times.
We often think when a certain event happens, we will be happy. Unfortunately, research doesn’t back that up.
While major life events make us happier in the short term, in the long term, they make little difference. This isn’t bad though. People may think that if they just find love, win the lottery, reach a certain place in their career, have a baby, etc., they will finally be happy.
This belief has several issues.
For one, we can’t always control these things. They depend on other people or chance. Odds are, you’re never going to win the lottery. Does that mean you’ll never be happy? No.
Moreover, even if you knew that event would eventually happen, why should you wait to be happy? Nothing is guaranteed in this life. Tomorrow is not guaranteed.
Build for the future, but don’t do yourself the disservice of waiting for happiness to come.
You deserve to be happy. Not in some future that isn’t guaranteed. Now. You deserve to be happy now.
We are the sum of our habits. Your decisions in each moment culminate in your life. So, with that in mind, let’s examine the habits of happy people:
1. They nurture relationships
A Harvard study conducted over an 80-year period has shown that having strong relationships with family, friends, and the community is the top determinant of a life that is both happy and healthy. This study revealed that having meaningful connections with other people is more important than having wealth or fame when it comes to achieving a fulfilling life.
Furthermore, research has indicated that close relationships can help people cope with difficulty, as well as reduce the onset of physical and mental decline.
In fact, forming meaningful bonds is a more accurate predictor of a long and content life than social class, intelligence, or genetics.
2. They practice gratitude
Gratitude is strongly linked to increased levels of happiness.
Individuals who express their gratitude are more likely to experience:
- More positive emotions,
- better physical health, and
- stronger relationships.
Additionally, studies have found that expressing gratitude can help :
- Cope with difficult times
- Reduce stress
- Improve sleep
Couples who express their gratitude for their partner are also more likely to feel more positive towards their partners and feel more comfortable expressing their concerns.
A simple way of increasing your gratitude is to keep a gratitude journal. People who keep gratitude journals are more likely to be optimistic, feel better about their lives, exercise more, and have fewer doctor visits.
There are many gratitude journals out there. Here is one I have used in the past. I really appreciate its simplicity and affordability.
This 90 day journal offers a simple, yet powerful pen to paper method to invite positivity, gratitude and well-being into your life.
By investing just a few minutes a day with this journal, you will discover the power of positivity by consistently taking small steps - two to three minutes in the morning and evening - to integrate gratitude, affirmations, wellness check and review of goals that infuse positivity towards living a fantastic life.
They prioritize their physical well-being:
Research demonstrates a close connection of the mind and body. People who take care of their physical well-being are happier. Studies have shown that lifestyle factors such as exercise, nutrition, sunlight, and sleep are associated with improved mental well-being and lower incidence of depression and anxiety.
3. They exercise
Exercise releases endorphins, relieves symptoms of depression, and counters the effects of stress.
Exercise doesn’t even have to be strenuous to reap the benefits. Walking for 30 minutes a day can have a significant effect on your physical health and emotional well-being. And if you choose to play team sports or ask people to join you on your walks, you can benefit from both the exercise and building relationships with your teammates.
4. They prioritize nutrition
Studies have shown that nutrition plays a significant role in mental functions.
Poor nutrition doesn’t just impact how you feel. It impacts what you feel, negatively affecting mental health.
People with lower-quality nutrition report higher levels of anxiety and depression. This works in reverse as well. People experiencing depressive episodes consume more carbohydrates and show a heightened preference for sweets and fat-rich foods. It also shouldn’t be surprising that this cyclical relationship exists between mental health and alcohol intake as well.
5. They get enough sleep
Studies have shown that proper sleep:
- Improves memory
- Increases people’s ability to concentrate
- Strengthens the immune system
- Increases levels of happiness
- Decreases people’s risk of being killed due to accidents
Laboratory experiments on the effects of sleep deprivation have shown that failing to get enough sleep dramatically impairs memory and concentration while increasing levels of stress hormones and disrupting the body’s normal metabolism.
It can be tempting to reduce the amount of sleep you get in order to accomplish more (I am guilty of this,) but it doesn’t pay out in the long run. You are better off working for a shorter amount of time after getting a full night’s sleep than working longer while sleep-deprived.
6. They get sunlight
Numerous studies have shown that light affects our mood. People who don’t get enough sunlight experience:
- Lower energy
- Depressed mood
- Increased sleepiness
- Increased appetite
For some, where you live can make it difficult to get enough sun. I grew up in Alaska, where we definitely don’t get optimal amounts of sunlight in the winter, but there are resources available if you can’t get enough sunlight naturally. If you don’t get enough sun, it may be worth it to talk to your doctor about whether you might benefit from taking vitamin D supplements.
Another resource is to get a SAD (Seasonal Affective Disorder) light. Using these lights in the morning when you get up can help regulate your circadian rhythm, resulting in increased morning alertness and better sleep at night. These lights also increase vitamin D production and stimulate the production of serotonin.
Light therapy lamp with 3 modes, respectively emitting 4000-7000-10000 Lux, Each time it is turned on, the luminous flux gradually increases to the memory level from weak to strong. Most up to 10,000 lux light therapy lamp, Delivers signals to the body to make you feel energized, focused and revitalized.
Lamp has 3 timer setting, you can choose 30/60/90/ minutes settings. Also, this full spectrum light therapy lamp has memory function, Press the start up helps you turn on the light quickly from last setting you used.
7. They express kindness and compassion
People who regularly express acts of kindness and compassion demonstrate increased happiness and well-being.
It doesn’t matter if the acts of kindness are planned or spontaneous. Small acts of kindness, such as expressing gratitude or assisting someone with a household task, can boost the mood of both parties involved.
The wonderful thing about acts of kindness is that they not only aid us in living a life of joy, they help others as well.
8. They live in the moment
Living in the moment, also known as mindfulness, is crucial for building a life of joy.
Of course, planning for the future is important, but dwelling on the past or the future too much is damaging to our mental health. Even when working towards building a better future, while your goal is your motivation, it is important to focus on the step that is right in front of you.
Living in the moment has numerous benefits, including:
- Reduced stress
- Increased productivity
- Increased energy levels
- Improved mood
- Increased self-awareness
- Better sleep
- Increased resilience
- Improved relationships
Some ways of building mindfulness include:
- Meditation
- Journaling
- Breathing exercises
- Keeping a gratitude journal
- Go on a walk
9. They embrace challenges
Mindset truly is everything. I’ve talked about this on the blog before, and this certainly won’t be the last time. If you don’t believe you will succeed, you will probably give up at the first roadblock. Conversely, if you decide that success is the only option, you will be ready to take on any challenges you come against along the way.
Challenges provide us with opportunities to learn and grow in ways we never would otherwise. People who choose to embrace challenges are:
- Happier
- More successful
- More resilient
- Inclined to increased problem-solving skills
- More creative
- Apt to greater critical thinking
- Experience greater self-discovery
- More motivated
10. They act according to their values and priorities
Happy people act core values, beliefs, and priorities.
It can be a slippery slope, especially when we are younger, to make choices that push us further and further away from our core values. However, if your actions don’t reflect your authentic self, you aren’t going to be happy. Taking the time to reflect and understand your values can also reduce stress and make decision-making a lot easier. This is true when it comes to your priorities as well. Life is complicated. Often, our actions don’t reflect our priorities and values.
Here is a simple exercise to help you align with your values and priorities:
Take time to think about what things in life are most important to you. Rank them from most important to least important.
Now, make a list of all the things that you do in a day. Estimate how much of your time is spent on each thing (i.e., cleaning, time with friends, studying, reading, work, etc.)
Compare the two lists. Is the thing that is most important to you the same thing you spend the most time on? What about the rest of the list? Taking the time to audit your life and priorities can help you to realign with your truest self.
Building happiness today
Happiness affects our habits, and our habits affect our happiness.
We have the power to create a domino effect that influences every area of our lives through the choices we make. While building a lasting life of joy requires attention to every area of our lives, we have the power through one small habit to create a ripple effect that aids every aspect of our journey.
You have the power right now to make a choice that will build happiness. You could go for a walk, connect with a friend, start a gratitude journal, etc. What will you do today to move towards a life of greater joy?
