Like to live happily ? Here are 25 habits to adopt
Happiness is seen differently for everyone. For you, maybe it’s being at peace with yourself. Or having a great number of friends who accept you unconditionally. Or the freedom to materialize your deepest dreams.
Regardless of your version of true happiness, living a happier, more satisfied life can be achieved. A few adjustments to your regular habits can allow you get there.
Habits matter. If you’ve ever tried to get rid of a bad habit, you understand perfectly well how stubborn it is.
Well, good habits are deeply rooted, too. Why not work on giving way to positive habits as part of your routine?
Here’s a look at some daily, monthly, and yearly habits to help kickstart your journey. Just remember that everyone’s version of happiness is somehow, a bit different, and so has his/her way to achieving it.
If some of these habits create additional stress or just don’t fit your lifestyle, shun them. With a little time and practice, you’ll figure out which one does and doesn’t work for you.
1. Smile
You generally smile when you’re happy. But it can be a two-way street.
We smile because we’re happy, and smiling can make the brain release dopamine, which makes us happier.
This doesn’t mean you have to go around with a fake smile plastered on your face all the time. But by the time you find yourself feeling low, crack a smile and see what happens. Or try starting every morning by smiling at yourself in the mirror.
2. Exercise
Exercise is not only for your body. Regular exercise can allow to reduce stress, feelings of anxiety, and symptoms of depression ,at the same time, boost self-esteem and happiness.
Even a little amount of physical activity can make a difference. You don’t have to train hard — unless that’s what makes you feel happy, of course.
The trick is not to overdo. If you suddenly throw yourself into a strenuous routine, you’ll probably just end up being frustrated.
Consider these exercise for a start:
- Take a walk around your vicinity every night after dinner.
- Start a beginner’s class in yoga or tai chi.
- Start your day with a few minutes of stretching.Here are some stretches you can start
Remind yourself of any fun activities you once enjoyed, but that you're no longer engaged in. Or activities you always wanted to try, like golf,playing guitar, or dancing.
3. Get enough of sleep
No matter how much modern society forces us toward less sleep, we know that having enough sleep is vital
Almost every adult needs around 7 to 8 hours of sleep every night. If you find yourself fighting the urge to sleep during the day or just generally feel like you’re in a cloud, your body may be reminding you of the need of more rest.
Here are some tips to help you build a better sleep habit:
- Write down the number of hours of sleep you have each night and how rested you feel. After a week, you could have a better idea how you’re doing.
- Go to bed and wake up at the same time every day, even weekends.
- Keep the hour before bed as quiet time. Have a bath, read, or do something relaxing. Shun heavy eating and drinking.
- Maintain your bedroom dark, cool, and quiet.
- Invest in some comfortable bedding.
- If you have to take some rest, try to limit it to 20 minutes.
If you consistently have difficulties sleeping, talk to your doctor. You might have a sleep disorder requiring some medication.
4. Mind what you eat
You already know that your choice of food has an impact on your overall physical health.And some foods can also affect the state of your mind.
For example:
- Carbohydrates release serotonin, a “feel good” hormone. Just have simple carbs — foods high in sugar and starch — to a minimum, since that energy surge is short and there’ll be lack. Complex-carbs, including vegetables, beans, and whole grains, are better.
- Lean meat, poultry, legumes, and dairy are very rich in protein. These foods release dopamine and norepinephrine, which can boost energy and concentration.
- Highly processed or deep-fried foods tend to make you be feeling down.
Start by making deliberate better food choice daily.
For example,exchange a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet taste, and the protein will aid you avoid a mid-morning energy drop. Try to add a new food option each week.
5. Be grateful
Simply being grateful can provide your mood a big boost, among other benefits. For example, a recent two-parts studies showed that practicing gratitude could have a significant impact on feelings of hope and happiness.
Start each day by acknowledging some thing you’re grateful for. You can do this while you’re brushing your teeth or simply resting in the parlour thoughtful.
As you continue your day, try to keep an eye watching for pleasant things in your life. They can be big things, like knowing that someone loves you or receiving a well-deserved promotion.
But they could also be little things, like a co-worker who offered you a cup of coffee or the neighbor who exchanged pleasantries with you. Maybe even just the beautiful weather prevailing.
With a little practice, you may even discover more of all the positive things around you.
6. Make a compliment
Reasearch shows that performing acts of kindness can make you feel more satisfied.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while assuring a boost to your own happiness.
Look into the person’s eye and say it with a smile so they can see you mean it. You could be surprised by how good it makes you feel.
If you want to give someone a compliment on their physical appearance, ensure to do it in a respectful way. Here are some tips you may consider.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just may “lose everything” We all experience that feeling.
Instinct may ask you to take a long, deep breath to calm yourself down.
In fact, that instinct is a good
one. According to Harvard health, deep breathing exercises can play a significant role in reducing stress.
The next time you feel stressed, work through these steps:
- Close your eyes. Try to recall a happy memory or beautiful place.
- Have a slow, deep breath in through your nose.
- Slowly breathe out through your mouth or nose.
- Repeat this practice several times, until you start to feel yourself calm down.
If you find it difficult to take slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Accept the unhappy moments
A positive attitude is always a good thing, but bad things also happen to everyone. It’ssimply part of life.
If you get some bad news, make a mistake, or just feel like you’re in a bad mood, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a while. Then, direct your focus toward what caused you feel this way and what it could take to recover.
Could a deep breathing exercise help? A long walk outside? Or discussing it with someone else?
Allow the moment pass and take care of yourself. Remember, no one can be happy all the time
9. Have a journal
A journal is an important way to organize your thoughts, analyze your feelings, and make plans. And you don’t need to be a literary genius or write volumes to achieve this.
It can be as simple as jotting down a few thoughts before going to bed. If putting certain thoughts in writing can make you nervous, you can always tear it when you’ve finished. It’s the process that matters.
10. Face stress head-on
Life is full of stressors, and it’s impossible to do without them.
There’s no need to. Stanford psychologist Kelly McGonigal indicates that stress isn’t always harmful, and we can change our attitude toward it.
For those stressors that are unavoidable, remind yourself that everyone faces stress — there’s no reason to think it’s only on you. And chances are, you can be stronger than you think you are.
Instead of letting yourself get overwhelmed, try to face the stressor head-on. This could mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you tackle it, the the better you will feel.
11. Declutter
Decluttering sounds like a huge project, but setting aside just 20 minutes a week can have a significant impact.
What can you do in 20 minutes? Lots.
Set a timer on your phone and take 15 minutes to clean up a specific area of one room — It can be your closet or that out-of-control drawer. Put everything in its place and clear or give away any extra clutter that’s not serving you anymore.
Have a designated box for giveaways to make things a bit easier ,and avoid creating more clutter.
Use the remaining 5 minutes to have a quick walk through your living space, taking away whatever stray items you come across in your path.
You can repeat this trick once a week, once a day, or anytime you feel like your space is getting out of control
12. Meet friends
Humans are sociable beings, and having close friends can make us feel happier.
Who do you miss? Try to reach out to them. Fixe a date to get together or simply have a long phone chat.
In adulthood, it can seem next to impossible to make new friends. But it’s not about how many friends you have. It’s about having meaningful ,useful relationships — even if it’s only with one or two people.
Try taking part in a local volunteer group activities or taking a class. Both can allow you to connect you with like-minded people in your area. And chances are, they’re looking for friends, too.
Companionship can’t be limited to other humans. Pets can offer similar benefits, according to multiple studies
13. Plan your week
Feel like you’re undecided on what to do? Try sitting down at the end of every week and making a basic list for the weeks to come.
Even if you don’t stick to the plan, drawing out time where you can do laundry, go to grocery for shopping, or tackle projects at work may help to quiet your mind.
You can get a fancy planner, but even a sticky note on your computer or piece of scrap paper in your pocket may just be enough.
14. Switch off your phone
Switch off all the electronics and keep all those ear buds away for at least one hour, once a week. They’ll still be there for you later. If you still need them, that is.
If you haven’t unplugged them in a while, you might be surprised at the difference it makes. Let your mind wander freely for a change. Read. Meditate. Take a walk and pay attention to your vicinity. Be sociable. Or be alone. Simply be.
Sound too difficult? Try doing a shorter amount of time several times per week.
15. Have touch with nature
Spending 30 minutes or more per week in green spaces may help lower blood pressure and depression, according to a study
Your green space can be anything from your neighborhood park, your own backyard, or a rooftop garden — anywhere you can enjoy some nature and fresh air.
Better yet, add some outdoor
exercise into the mix for more benefit
16. Explore meditation
There are several methods of meditation to explore. They can include movement, focus, spirituality, or a combination of all three.
Meditation doesn’t need to be complicated. It can be as simple as sitting quietly with your own thoughts for 5 minutes. Even the deep breathing exercises mentioned earlier can be used as a form of meditation.
17. Consider therapy
We’re certainly happier when we learn means to cope with obstacles. When you’re faced with a challenge, think about what got you through something similar in the past. Could it work here? Or what else can you try?
If you feel like you can't find the way out, consider speaking with a therapist on a weekly basis. You don’t need to be with a diagnosed mental health condition or overwhelming crisis to go for therapy.
Therapists are trained to aid people improve coping skills. Further more, there’s no obligation to continue once you start.
Even just a few sessions can allow you add some new gooddies in your emotional toolbox.
18. Find a self-care strategy
It’s common to neglect self-care in a fast-paced world. But your body ,the vehicle of your thoughts, passions, and spirit through this world, deserve a little more of our care.
Perhaps, it’s unwinding your workweek with a long, hot bath. Or adopting a skin care routine that can make you feel indulgent. Or simply setting aside a night to put on your softest sports wear and watch a movie from start to finish.
Whatever it is, create time for it. Put it in your planner if you can, but endeavor to do it.
19. Give back
If you realize that giving daily compliments provides a needed boost to your mood, consider making a monthly routine of giving back on a larger scale.
That could be helping out at a food bank on the third weekend of every month, or offering to watch your friend’s kids one night per month.
20. Have for yourself some time out
Their is no one to go out with? Well, what keeps you from going out alone?
Go to your favorite restaurant, take in a movie, or go on that trip you’ve been always planning but never accomplished.
Even if you’re a social butterfly, spending some deliberate time alone can still help you reconnect with the activities that truly make you happy.
21. Have a thought list
You arrive for an appointment with 10 minutes ahead. What do you do with that time? Pick up your cell phone to scroll through social media? Or worry about the busy week you have ahead of you?
Take control of your thoughts during these brief moment of the day.
At the start of each month, make a short list of happy memories or things you’re expecting on a small piece of paper or on your phone.
When you find yourself waiting for a ride, standing in line at the grocery store, or just with a few minutes to kill, break out the list. You can even use it when you’re just generally feeling down and need to change up your thoughts.
22. Spare time to reflect
The start of a new year is an ideal time to stop and take inventory of your life. Set aside some time to catch up with yourself the way you would with an old friend:
- How are you doing?
- What have you been up to?
- Are you happier than you were last year?
But try to avoid the trap of judging yourself too harshly for your answers. You’ve made it to another year, and that’s enough.
If you find that your mood hasn’t improved much over the last year, consider booking an appointment with your doctor or talking to a therapist. You my be dealing with depression or even an underlying physical condition that’s affecting your mood
23. Reexamine your goals
People change, so think about where you’re heading and consider if that’s still where you want to go. There’s no shame in changing your way.
Let go of any goals that can no longer serve you, even if they look nice on paper.
24. Mind the the way you take care of your body
You hear it all the time, including several times in this article, but your physical and mental health are closely related.
As you build habits to improve your happiness, make sure to follow up with routine appointments to take care of your body:
- see your primary care physician for an annual evaluation
- take care of any chronic health conditions and seek specialists as recommended
- see your dentist for an oral exam and follow up as recommended
- haveyour vision checked
25. Get rid of grudges
This is usually easier said than done. But you don’t need to do it for the other person.
Sometimes, offering forgiveness or dropping a grudge is more of self-care than compassion for others.
Take stock of your relationships with others. Are you keeping any resentment or ill will toward someone? If yes, consider reaching out to them in an effort to seek peace.
This doesn’t have to be a reconciliation. You could just need to end the relationship and move on.
If reaching out isn’t an option, try having your feelings out in a letter. You don’t even have to send it to them. Just having your feelings out of your mind and into the world can be freeing your heart.
Comments
Post a Comment