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5 Ways To Increase Happiness (With Scientific Evidence)

5 Ways To Increase Happiness (With Scientific Evidence)

Happiness doesn’t just happen. At least, not for most of us anyway. Sure, some people seem to always be on cloud nine, but that’s not the case for many out there. Depression and anxiety are rising rapidly, with those needing and seeking treatment becoming younger and younger. According to statistics gathered by the NIH (National Institutes of Health), antidepressants were the most prescribed drug among 18-44 year olds from 2005-2008. A past president of the American Psychological Association even said this about depression:

“We discovered two astonishing things about the rate of depression across the century. The first was there is now between 10 and 20 times as much of it as there was 50 years ago. And the second is that it has become a young person’s problem. When I first started working in depression 30 years ago … the average age of which the first onset of depression occurred was 29.5 … Now the average age is between 14 and 15.”- Dr. Martin Seligman

With such an epidemic sweeping our society, we need all the happiness in our lives we can get. However, we can’t just sit around all day waiting and hoping to feel good. We have to take action and need to create happiness ourselves.

UCLA psychology researcher, Alex Korb, has found that there are 5 hacks you can start doing right now to increase your happiness.

Stand Tall, Smile Wide and Open Your Eyes

It turns out that your posture and facial expressions have a profound effect on your happiness levels. Slumped over, with a frown on your face is a sure fire recipe for feeling down. When in doubt stand up straight and SMILE – even when you don’t feel like smiling at all. Not only will you trick your brain into thinking all is right with the world, but you’ll also be more attractive – that alone should make you happier. As the old saying goes, “Fake it until you make it.”

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“That’s part of the ‘fake it until you make it’ strategy because when your brain senses, ‘Oh, I’m frowning,’ then it assumes, ‘Oh, I must not be feeling positive emotions.’ Whereas when it notices you flexing those muscles on the side of the mouth it thinks, ‘I must be smiling. Oh, we must be happy.’ When you start to change the emotions that you’re showing on your face, that changes how your brain interprets a lot of ambiguous stimuli” – Alex Korb

Dr. Korb also recommends wearing sunglasses. Not only because they look cool, but because you also wont squint. Squinting forces the corrugator supercilii muscle to fire. When that muscle fires you squint and the brain interprets this as you being worried. So, wear the shades and you’ll help short circuit the squint-worried feedback loop.

Wake up Refreshed

If you’re going to be happy you MUST get a good night’s sleep. However, too many people are not getting nearly enough sleep to actually refresh and rejuvenate the body and the brain.

“Very few Americans regularly obtain the eight or more hours of sleep that almost all adults need each night.” – American Psychological Association

Sleep and depression are closely linked. Which one comes first? Sleep issues or depression? It seems to be a chicken and the egg scenario.

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 “Depression causes sleep problems, but sleep problems are also more likely to lead to depression.” – Alex Korb

You may be wondering what are some things we can do to actually sleep better tonight?

Go to bed at the same time each night, begin a nighttime ritual, sleep in a completely dark room, and turn off the smart phone, tablet, computer, as well as the TV too. The blue light from those devices plays havoc with our natural sleep cycles.

“Participants who read on light-emitting devices took longer to fall asleep, had less REM sleep [the phase when we dream] and had higher alertness before bedtime [than those people who read printed books]. We also found that after an eight-hour sleep episode, those who read on the light-emitting device were sleepier and took longer to wake up.”- Anne-Marie Chang

Focus on Your Long-Term Goals

If (or more likely when) you feel overwhelmed, don’t focus on the here and now. Take a minute and remind yourself of your long-term goals. Reframing the focus from the challenges and struggles of right now to the eventual payoff you’re working towards can reframe the situation in your brain and make you happier. Just the feeling that you’re in control of the situation, and working towards your goals, is all it takes for the body to release dopamine (the feel good neurotransmitter) and begin the shift into a happier state.

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Build Good Habits…

…or you’ll just end up stressed out and less happy because you screwed up, or didn’t move yourself towards your long-term goals. Now you feel bad about your choices and ultimately your self.

Lets face it, we don’t always “do the right thing.” How often do we start a diet, know we should order the salad, and opt for the cheeseburger instead? More than we should – I know. One of the keys to increasing happiness is to build good habits and strengthen the good ones you’ve already got. By doing this, you’re going to make more choices that are in line with your long-term goals and strengthen your sense of belief in the control you have over those outcomes. As we learned earlier, focusing on your long-term goals is one way to quickly increase happiness.

Your brain has three regions that interact to build habits: the Prefrontal Cortex (which is focused on things like long-term goals), the Dorsal Striatum (which tries to get you to repeat the actions you’re used to doing), and the Nucleus Accubens (the trouble maker, that just wants you to do what feels good in the moment).

The key to building good habits, and being happy with your decisions, is to listen to the Prefrontal Cortex most often. This means limiting stress in your life. Doing so keeps the Nucleus Accubens muted and Prefrontal Cortex in control of the decisions your making, the actions you’re taking, and (ultimately) the habits you’re building.

“When the Prefrontal Cortex is taken offline by stress we end up doing things that are immediately pleasurable.” – Alex Korb

The easiest way to keep the Prefrontal Cortex online, and make the best decisions is to take one small step towards your goal – no matter how small.

“Instead of getting overwhelmed, ask yourself, ‘What’s one little thing that I could do now that would move me toward this goal I’m trying to accomplish?’ Taking one small step toward it can make it start to feel more manageable.”- Alex Korb

What Songs Remind You Of Happy Times?

Put them on and crank them up!

Playing music from the happiest times of your life reminds you of those places and how you felt when you experienced them. Music from happy times literally transports your brain to that time and place.

“Let’s say college was the happiest time of your life. If you start listening to the music that you were listening to at that time, it can help you feel more connected to that happier time in your life and makes it more present.” – Alex Korb

Conclusion

The pace of modern lifestyle is frantic. With so many stressors awaiting us, it’s easy to understand why so many are depressed, anxious, stressed out, and just plain blue all of the time. However, happiness doesn’t have to be this elusive thing that is outside your reach. With breakthroughs in neuroscience like those mentioned in this article, we’re learning we can have a profound affect on our happiness. Just by implementing simple strategies (like those highlighted here), we can lead happier and more enjoyable lives.

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Last Updated on October 5, 2020

How to Quit Your Boring Life and Start Living an Interesting One

How to Quit Your Boring Life and Start Living an Interesting One

We are given life with many opportunities to make it everything we want it to be and more. If you find that you’ve slipped into living a boring life, it’s time to take a hard look at what you’ve been doing and what you can start doing now to make it more interesting.

Maybe you’ve been doing the same thing and living the same life for too long, or maybe your daily routine is limiting your growth and happiness. Whatever your reason is, the following list can definitely make any day or life more interesting. Some of them are silly, while some are more meaningful, so hopefully just reading the list makes your life less boring and sparks your creativity.

Let’s dive in the list to quit your boring life and start living an interesting (and meaningful) one!

1. Channel Your 7-Year-Old Self

Imagine being a young child. Life was never boring, was it? That’s because children harness every ounce of creativity they have in order to try new things.

What would your 7-year-old self want to do in this moment? Maybe they’d pick up a paintbrush and try to paint the landscape around them. May they would go outside and build something with random materials around the yard. Maybe they would raid the fridge and put together a dish they’ve never seen before.

Just because you’re a grown-up doesn’t mean any of this stuff will be less enjoyable than you remember it. Give yourself permission to play and use your creativity to its fullest.

2. Go Play With Kids

Speaking of little kids, if you have your own (or a niece or nephew), go play with them!

Kids are absolutely hilarious, so it’s simply impossible to be bored when you’re around them. They also keep things so simple, and we can really stand to be reminded of this and stop allowing ourselves to get bogged down in boring details.

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3. Play Cell Phone Roulette

You’ll need at least one buddy for this, but this is a great way to avoid a boring life. Scroll through the contacts in your phone, stop on a random one, and (if it feels right) call the person.

You could spark an incredible catch-up session or, at the very least, remind someone that you’re thinking of them. Neither are boring.

4. Fill out a Pack of Thank-You Cards

This is a great part of a gratitude practice. We often forget to thank the people who do things for us, especially if we have come to expect those things. For example, have you ever thought about thanking your mom for that weekly phone call? Or thanking your sister for always sending you a homemade gift on your birthday?

Take time to think of at least 5 people you would like to say thank you to and write out a card. You could even write them out for random people in your neighborhood, like the local librarian, a teacher at your child’s school, or the accountant at your bank.

Anyone and everyone appreciates being thanked for their efforts.

5. Sign up for a Class

Nowadays, there are classes for everything. To make it as interesting as possible, try finding one that you wouldn’t normally consider doing, like salsa lessons, improv, or boxing.

Otherwise, try to find a course on something you’ve always wanted to learn, like pottery, photography, or a foreign language course.

What’s good about joining an interest class is that you will also meet new people, which will add even more interest to your life!

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6. Talk to Your Grandparents About Their Lives

We often underestimate how interesting the elderly are. You can rest assured that any elderly person you talk to will not have had a boring life! Take some time to talk to them and hear their interesting stories. You may even find that this motivates you to go out and find your own interesting experiences.

7. Get up on Stage at an Open Mic Night

Whether you’re funny or not, get up on stage. If you’re not into comedy, find an open mic that focuses on reading poetry or short stories and bring your own. These groups tend to be incredibly supportive for anyone who is willing to be brave enough to get up and try.

8. Do Something for Someone Else

Showing kindness automatically makes you feel good, but doing these small acts will also help to ensure that you don’t have a boring life. Try doing one or two things each week that are outside your normal routine.

For example, you could make a batch of cookies for the mailperson or help your elderly neighbor organize one of their rooms. There are a million ways to show kindness to those around you. Tap into your creativity and find your own or use some of the ideas from the image below[1].

Do random acts of kindness to avoid living a boring life.

    9. Start a DIY Project in Your Home

    If you have your own place, there is always a project that needs to get done. Many people simply pay for someone else to do it in order to avoid the hassle, but taking on a DIY project can make a boring life much more interesting.

    It doesn’t have to be super complicated. Maybe you repaint an old vase or build a spice shelf out of used pallets.

    If you need ideas, you can also check out these 30 Awesome DIY Projects that You’ve Never Heard of.

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    10. Plan a Weekend Trip or an All-Out Vacation

    This will give you something to look forward to. One study actually found that most travelers are happiest before a vacation[2]. Therefore, simply planning a trip will boost your mood, even if you can’t actually take the vacation right now.

    Even if you don’t have the time or money to go on a vacation, plan for a staycation, which is also fun and relaxing!

    11. Go People Watching

    Find a bench in a crowded area (centers of transportation like airports, bus stops, and train stations are great for this!) and just observe[3].

    People are infinitely interesting. Try to imagine what their lives are like, what they’re thinking, or where they’re going. You’ll never know if you’re right, but it will give you something to focus on and also help you practice empathy.

    12. Eat Something You’ve Never Eaten Before

    You can try that new Moroccan restaurant down the street and pick the most interesting dish on the menu. Or, you can raid your own fridge and throw together a dish you’ve never made before.

    If you’re up for a trip to the grocery store, try picking up a new fruit or veggie from the produce section. You may find a new food that you love!

    13. Dance

    You can get your friends together for a night on the town or just pull up a video on YouTube and bust a move from your own living room.

    If you’re feeling extra brave, you can even dance in public or join a flash mob.

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    14. Pick up a Book and Start Reading

    Reading a good book can keep you occupied for hours. It will also transport you to a life that isn’t your own, and one that likely will be the opposite of a boring life. You’ll be amazed by what you can learn from those pages.

    Pick on of these inspirational books to start reading: 10 Best Inspirational Books That Can Change Your Life

    15. Spend Some Time With People You Care About

    Facebook stalking doesn’t count as real social interaction. Call up a friend you haven’t seen in a while, or bring a coffee over to your parent’s place and catch up. They’ll appreciate the gesture, and you’ll avoid boredom.

    16. Check out a Museum You’ve Never Been to

    Some people are bored by museums, so if that’s you, skip to the next one. However, if you love art, history, or culture, this one is for you!

    17. Write a List of Things You Desire and Truly Want

    This is a great way to help you figure out the real reason why you’re feeling bored about your life. Maybe you haven’t really done things that you truly enjoy? Maybe what you’ve wanted to do all the time has been left behind?

    Think about the list of things you really want to do, and ask yourself why you aren’t doing these things (yet). Then, start taking your first step to make it happen.

    Now, go make your life interesting and live your dream life!

    More on How to Quit a Boring Life

    Featured photo credit: Alex Alvarez via unsplash.com

    Reference

    [1] FECAVA: Random Acts of Kindness
    [2] Applied Research in Quality of Life: Vacationers Happier, but Most not Happier After a Holiday
    [3] Psychology Today: The Expert’s Guide to People Watching

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