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7 Scientifically-Proven Productive Things You Can Do to Boost Happiness

7 Scientifically-Proven Productive Things You Can Do to Boost Happiness

If you are more productive, can this really increase your happiness? The answer is a resounding yes from scientific studies. If you are more productive at work, and in social and personal relationships, the rewards multiply over and over. Read on for seven things you can do to boost your happiness.

1. You see stress as a challenge.

Instead of trying to reduce your to do list in hectic times and stressful periods, try to see it as a challenge. This is the advice that Shawn Archor gives in his book, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. He quotes research which shows that when people changed their mindset with regards to stress, they had 23% fewer stress-related symptoms such as backache, exhaustion and headaches. The next time you are going crazy about organizing a dinner party or a holiday, just reflect on the opportunities to connect with people and places, rather than thinking of all the negative factors which are elbowing their way into your mindset. Meeting people again will strengthen and deepen your relationships.

2. You practise gratitude.

Professor Sonja Lyubomirsky of the University of California has done a lot of research on how to be more productive and happier. One way is to practise gratitude, especially when on holiday. You should make a list of the positive, wonderful things that are surrounding you, such as loved ones and beautiful places. You have extra time on your hands so send an email expressing your appreciation or perform a simple act of kindness. This regular brain training helps to keep you optimistic in the months ahead.

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3. You learn how to be self-compassionate.

“When bad things happen to a friend, you wouldn’t yell at him.” – Prof. Mike Leary, Duke University

We are often so hard on ourselves and yet we tend to be more compassionate with others than with ourselves! We set incredibly high standards for our work and relationships, and then start beating ourselves up when we face problems and setbacks. Studies done by Professor Meredith Terry at Duke University on those over 65 showed that when they were more tolerant about their own loss of memory and arthritic pains, they were better able to manage the aging process.

4. You invest in friendships.

Real friends are like pure gold. They require time and effort, though. We all know that good friends are a bulwark when we suffer loss, sorrow and loneliness. They are also great company when we have to celebrate. Developing a prime quality friendship is neither easy nor automatic. But it is well worth it. Experts have even put a price tag on quality friendship and at the moment each one is worth $133,000, in terms of life satisfaction and happiness. Imagine that sum as a pay rise, yet it is friendship which is worth so much more. Friends will always be there for you. Looking at your bank balance when lonely will not make you any happier.

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5. You move your body.

Have you ever felt a high after a workout or brisk walk? There is a biological reason for this but you do not need to know all the chemical details. You just have to know that exercise releases endorphins in the brain. This is like a natural dose of morphine. They reduce pain, lift your mood, have an energizing effect on your mind and body and also increase self confidence. Check out this great infographic to see how much exercise you should be getting for the right dose of happiness. Lots of wonderful insights from research, led by Dr. Daniel Landers at Arizona State University, will also convince you.

6. You know the four-to-one ratio.

Yes, that is the ratio of positive emotions versus negative ones. You need at least four of those positives to overcome just one negative thought. The half full glass is not enough, it should be at least three quarters full. The work by Elaine Fox, a neuroscientist at Oxford University in this regard is fascinating and they are outlined in her book, Rainy Brain, Sunny Brain.

You have to be productive in getting these to dominate your mind. If you think negatively all the time, the neural pathways become embedded in your brain. Worries, anxiety and depression can take hold. Fox calls these the ‘fear brain’. It is time to forge new neural pathways so that the ‘pleasure brain’ can dominate by looking at the positive elements and helping them to win the match and, later on, the championship. The secret is being able to experience a wide range of emotions without letting either pleasure of fear dominate too much. Fox found that people who were depressed had barely one positive emotion for each negative one.

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7. You know when and how to say no.

When we are bombarded with information, we have to learn how to say ‘no’ and concentrate on what is going to be our top priority. Did you know that we are now bombarded with 60% more information across our phones, computers and tablets than we had in 1980? We have a menu of TV, games, emails, images, text messages, statistics, and music to keep us distracted from the real tasks at hand. In the 1980s, we spent up to 7 hours getting through all that stuff. In 2008, that figure jumped to almost 12 hours, excluding working hours, according to researchers at the UC San Diego.

You see the problem. The wrong things are coming into focus and that is a barrier to being more productive and happier at work. Once you master the art of putting the non-urgent tasks down the list, you can get much more done. The secret is, of course, in your ability to say ‘no’ when these tasks come in the form of requests for help, meetings, and trivial distractions. The satisfaction of staying on track and developing your essential skills is worth its weight in gold.

Let us know in the comments how you manage to stay productive and happy in your work and relationships.

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Featured photo credit: Girl Writing in her Moleskine Diary/Viktor Hanacek via picjumbo.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on September 17, 2019

10 Simple Ways To Always Think Positive Thoughts

10 Simple Ways To Always Think Positive Thoughts

Positive thinking can lead to a lot of positive change in your life. Developing an optimistic outlook can be good for both your physical and mental health.

But sometimes, certain situations arise in life that makes it hard to keep a positive outlook. Take steps to make positive thinking become more like your second nature and you’ll reap the biggest benefits.

Here are 10 ways to make thinking positive thoughts easy:

1. Spend Time with Positive People

If you surround yourself with constant complainers, their negativity is likely to rub off on you.

Spend time with positive friends and family members to increase the likelihood that their positive thinking habits will become yours too. It’s hard to be negative when everyone around you is so positive.

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2. Take Responsibility for Your Behavior

When you encounter problems and difficulties in life, don’t play the role of the victim. Acknowledge your role in the situation and take responsibility for your behavior.

Accepting responsibility can help you learn from mistakes and prevent you from blaming others unfairly.

3. Contribute to the Community

One of the best ways to feel good about what you have, is to focus on what you have to give.

Volunteer in some manner and give back to the community. Helping others can give you a new outlook on the world and can assist you with positive thinking.

4. Read Positive and Inspirational Materials

Spend time each day reading something that encourages positive thinking. Read the Bible, spiritual material, or inspirational quotes to help you focus on what’s important to you in life. It can be a great way to start and end your day.

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Some recommendations for you:

5. Recognize and Replace Negative Thoughts

You won’t be successful at positive thinking if you’re still plagued by frequent negative thoughts. Learn to recognize and replace thoughts that are overly negative. Often, thoughts that include words like “always” and “never” signal that they aren’t true.

If you find yourself thinking something such as, “I always mess everything up,” replace it with something more realistic such as, “Sometimes I make mistakes but I learn from them.”

There’s no need to make your thoughts unrealistically positive, but instead, make them more realistic.

6. Establish and Work Toward Goals

It’s easier to be positive about problems and setbacks when you have goals that you’re working toward. Goals will give you motivation to overcome those obstacles when you encounter problems along the way. Without clear goals, it’s harder to make decisions and gauge your progress.

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Learn to set SMART goals to help you achieve more.

7. Consider the Consequences of Negativity

Spend some time thinking about the consequences of negative thinking. Often, it can become a self-fulfilling prophecy.

For example, a person who thinks, “I probably won’t get this job interview,” may put less effort into the interview. As a result, he may decrease his chances of getting the job.

Create a list of all the ways negative thinking impacts your life. It likely influences your behavior, your relationships, and your feelings. Then, create a list of the ways in which positive thinking could be beneficial.

8. Offer Compliments to Others

Look for reasons to compliment others. Be genuine in your praise and compliments, but offer it frequently. This will help you look for the good in other people.

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9. Create a Daily Gratitude List

If you start keeping a daily gratitude list, you’ll start noticing exactly how much you have to be thankful for. This can help you focus on the positive in your life instead of thinking about all the bad things that have happened in the day.

Getting in the habit of showing an attitude of gratitude makes positive thinking more of a habit. Here’re 40 Simple Ways To Practice Gratitude.

10. Practice Self-Care

Take good care of yourself and you’ll be more equipped to think positively.

Get plenty of rest and exercise and practice managing your stress well. Taking care of your physical and mental health will provide you with more energy to focus on positive thinking.

Learn about these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

More About Staying Positive

Featured photo credit: DESIGNECOLOGIST via unsplash.com

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