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10 Science-Backed, Simple Ways to Be Happier Today

10 Science-Backed, Simple Ways to Be Happier Today

Happiness can’t be bought. Yet if we could, everyone in the world would line up to buy it. While the source of happiness has been studied for decades, it still remains a mystery. No one can share with you how you can personally lead a happy life, because getting to happiness is different for each person.

I’m fascinated and obsessed with delivering happiness to others, and it’s one of my top indicators of success. It’s why I’m constantly researching which habits, actions, and methods can make someone happier.

I’ve done the hard work and curated 10 science-backed, simple ways you can be happier today.

1. Spend time with your loved ones – family and friends.

I’m fascinated with spending as much time with old people (I’m talking 80 to 90 years old), and absorbing the wisdom they’ve gained over the past century of their lives. The one question I always ask is, “what is the one thing you would do differently, or more of, if you had twenty more years to live?” Without a doubt, the most consistent answer I get back is, “spend more time with my family and loved ones.”

Staying in touch with friends and family is one of the top five regrets of the dying. It’s never “make more money”, “work longer hours”, or “travelled more for work.”

According to a study published in the Journal of Socio-Economics, your relationships are worth more than $100,000:

“Using the British Household Panel Survey, I find that an increase in the level of social involvements is worth up to an extra £85,000 a year in terms of life satisfaction. Actual changes in income, on the other hand, buy very little happiness.”

This goes to show that spending that extra few hours with your friends and family is worth far more than spending it trying to get more work done. Choose how you spend your time wisely, and most importantly who you spend it with.

2. Start a task you’ve been putting off

We all know the consequences of procrastinating, but we still do it anyways. Our brain naturally seeks immediate satisfaction because that’s what releases dopamine (feel-good hormones), which is why we’d rather check our Facebook and Instagram notifications versus going to the gym or learning a new language.

But procrastination can strip our happiness away. A study done at Carleton University showed that:

“the measure of depression were significantly correlated with scores on the measure of procrastination. This positive correlation indicates that the more depressed we are, the more we report procrastination, and vice versa. Self-regulation is a key factor related to both procrastination and depression. Showing up is half the battle.”

Another way to beat procrastination is by using a method called the Zeigarnik Effect. It was established by a Russian psychologist, Bluma Zeigarnik (left side), who noticed an odd thing while sitting in a restaurant in Vienna. The waiters seemed only to remember orders which were in the process of being served. When completed, the orders evaporated from their memory.

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zeignarik effect

    It was proven again in 1982 by Kenneth McGraw, where he had participants start to complete a really tricky puzzle; except they were interrupted before any of them could solve it and told the study was over. Despite this nearly 90% carried on working on the puzzle anyway.

    The point here is that if you want to defeat procrastination to be happier, you have to just start. We constantly get students who stress about what dialect they should learn in Spanish, when they have yet to learn the basics.

    Take the small step forward by just starting. Our brains will naturally take care of the rest. If you want to learn more, we’ve written extensively about how to stop procrastinating.

    3. Learn something new

    We’ve established that happiness and fulfillment is all in the mind, not external factors. Education has been widely documented by researchers as the single variable tied most directly to improved health and longevity. And when people are intensely engaged in doing and learning new things, their well-being and happiness increases as well.

    What’s most surprising is that education has shown to predict how long we live. In a paper published earlier this year by the National Bureau of Economic Research, they cited research that 25-year-olds with some college education in 1980 could expect to live another 54.4 years, on average, whereas 25-year-olds with high school degrees had life expectancies of another 51.6 years, or nearly three years less. A similar study in 2000 – only 20 years later – found that the life-expectancy gap between those with some college and high school graduates had increased to seven years.

    Does this mean you have to pay thousands of dollars to head back to school? Absolutely not.

    Jacquelyn James, the director of research at the Sloan Center on Aging & Work, states that “what’s important is that we continuously find things to do that light up our lives.” This is why we’re not surprised that many of our students at Rype are 25 and over, with some of our most successful students being over 50 years old.

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      Once we realize that the brain, like the muscle, needs to exercise and that continuous learning and education is the key to happiness, fulfillment, and longevity, it’s up to us what we want to learn. For some of us, it could be finding new ways to use our current skills, while for others, it could be learning how to speak Spanish.

      4. Meditate

      Most people see meditation as a way to increase your focus and stay calm. But it can also increase your happiness.

      In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation. The study, published in the January issue of Psychiatry Research: Neuroimaging, concluded that after completing the course, parts of the participants’ brains associated with compassion and self-awareness grew, and parts associated with stress shrank.

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      Recently, the Dalai Lama granted permission for his monks, who are master mediators, to have their brains studied at the University of Wisconsin, one of the most high-tech brain labs in the world.

      Richie Davidson, a PhD at the university, and his colleagues, led the study and said they were amazed by what they found in the monks’ brain activity read-outs. During meditation, electroencephalogram patterns increased and remained higher than the initial baseline taken from a non-meditative state.

      calming-mind-brain-waves

        You don’t need to be the Dalai Lama to gain the benefits of meditation. Anyone can do it. Check out this quick video by Gabriel Bernstein on how you can start meditating.

        5. Get moving

        20 minutes of exercise a day keeps the doctor away?

        New York Times best-selling author Gretchen Reynolds wrote in his book, “The first 20 minutes”, that the first 20 minutes of moving around provide most of the health benefits. You get prolonged life, reduced disease risk – all of those things come in in the first 20 minutes of being active.

        That’s right. Exercise has been proven to be a cure for nearly everything in life, from depression, to memory loss, Alzheimer’s disease, Parkinson’s and more.

        In another interesting study cited in, The Happiness Advantage, three groups of patients treated their depression with either medication, exercise, or a combination of the two. The results of this study really surprised me. Although all three groups experienced similar improvements in their happiness levels to begin with, the follow up assessments proved to be radically different.

        The groups were then tested six months later to assess their relapse rate. Of those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!

        2013-11-11-brain-thumb

          “But I’m too tired to exercise..” I’ve said this countless times myself, after sitting on my chair working for eight hours. But whenever I’ve managed to get to the gym, I came back with more energy than ever.

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          “A lot of times when people are fatigued, the last thing they want to do is exercise,” says researcher Patrick O’Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga. “But if you’re physically inactive and fatigued, being just a bit more active will help.”

          Because no matter how counterintuitive it may seem, exercise actually increases energy levels and fights fatigue.

          6. Sleep more

          Are you tired reading this? Go to sleep! OK… maybe after you read this. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

          In NutureShock, Po Bronson and Ashley Merryman explain how sleep affects our positivity:

          “Negative stimuli get processed by the amygdala; positive or neutral memories get processed by the hippocampus. Sleep deprivation hits the hippocampus harder than the amygdala. The result is that sleep-deprived people fail to recall pleasant memories, yet recall gloomy memories just fine.”

          In one experiment by Walker, sleep-deprived college students tried to memorize a list of words. They could remember 81% of the words with a negative connotation, like “cancer.” But they could remember only 31% of the words with a positive or neutral connotation, like “sunshine” or “basket.”

          sleep

            But that doesn’t mean you need more of sleep. An analysis of the lifestyles of some 4,000 adults found that the happiest of the lot get an average of 6 hours 15 min of uninterrupted, quality sleep each night. According to another study by Cornell University, happy people tend to sleep better as well.

            It’s a loop: resolve to get more quality sleep, become happier, sleep even better!

            7. Give Back

            If giving to yourself isn’t giving you the happiness you want, try giving to others.

            Shawn Anchor states that:

            “…when researchers interviewed more than 150 people about their recent purchases, they found that money spent on activities – such as concerts and group dinners out – brought far more pleasure than material purchases like shoes, televisions, or expensive watches. Spending money on other people, called “prosocial spending,” also boosts happiness.”

            There have been some amazing companies that have built giving back into their business model, including Sevenly, Warby Parker, and many others. It’s also why Rype has partnered up with Pencils of Promise to donate a portion of our profits to build schools in developing nations around the world, like Guatemala, Nicaragua, and Laos.

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            Pencils of Promise Guatemala May 2011

              8. Travel

              There’s something about leaving our home town, and taking a plane across the world to meet new friends, discover new cultures, and escape our comfort zones.

              We start to see a side of the world that we never knew about – the beautiul and the ugly – and we can start off fresh with a blank state. If you don’t have the luxury of traveling at a moment’s notice, this study shows us that just the act of planning for a vacation can boost our happiness.

              In the study, the effect of vacation anticipation boosted happiness for eight weeks. After the vacation, happiness quickly dropped back to baseline levels for most people.

              9. Put down your phone

              In the social media world we live in today, it’s easy to compare ourselves to the lives that other people are “supposedly” displaying on Instagram or Facebook. A study by Kent State University surveyed more than 500 students and found that frequent cellphone use was associated with lower grades, higher anxiety, and reduced happiness.

              “It’s likely that people spending more time on devices have less frequent contact with live social networks, and may be more vulnerable to social comparison that leaves them with a sense of emptiness,” says Ramani Durvasula, PhD, licensed clinical psychologist and professor of psychology at California State University in Los Angeles. “And anxiety may be due to the ‘I don’t want to miss out on anything’ effect – seeing everyone else’s social calendar makes it difficult to stay present in their own lives.”

              This is also called the “FOMO” effect (Fear of Missing Out). A simple way to prevent this is to just put down your smartphone once in awhile. You can use extensions like Facebook Newsfeed Eradicators to prevent yourself from being distracted (and find some interesting quotations once in awhile).

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                10. Find your flow

                Have you ever had time fly by because you were being so immersed? Scientists call this “flow.” What is unique about flow versus ordinary happiness is that flow is an active experience that you create, not one that was created by outside influences.

                How do you know what will achieve flow? You must fulfill three requirements. It must be your own choice, it has to be something you find pleasant, and it has to be difficult enough to require skill but not so challenging that you can’t be successful in the task.

                lessons

                  Flow is what helps you find fulfillment in your life. So it’s probably a good time for you to start learning a new language, taking a cooking class, or maybe even finding a new career path to explore.

                  What have you tried on this list that brought happiness? Is there anything we missed?

                  More by this author

                  Sean Kim

                  Sean is the founder and CEO of Pulsing. He's an entrepreneur and blogger.

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                  Last Updated on August 19, 2019

                  How to Be True to Yourself and Live the Life You Want

                  How to Be True to Yourself and Live the Life You Want

                  We live in a world that constantly tells us what to do, how to act, what to be. Knowing how to be true to yourself and live the life you want can be a challenge.

                  When someone asks how we are, we assume that the person does not mean the question sincerely, for it would lead to an in depth conversation. So telling them that you are good or fine, even if you’re not, is the usual answer.

                  In an ideal world, we would stop and truly listen. We wouldn’t be afraid to be ourselves. Instead, when we answer about how we are doing, our mask, the persona we show the world, tightens. Sometimes even more so than it might have been before. Eventually, it becomes hard to take off, even when you’re alone.

                  Imagine a world where we asked how someone was doing and they really told us. Imagine a world where there were no masks, only transparency when we talked to one another.

                  If you want to live in a world that celebrates who you are, mistakes and all, take off the mask. It doesn’t mean you have to be positive or fine all the time.

                  According to a Danish psychologist, Svend Brinkman, we expect each other to be happy and fine every second, and we expect it of ourselves. And that “has a dark side.”[1] Positive psychology can have its perks but not at the expense at hiding how you truly feel in order to remain seemingly positive to others.

                  No one can feel positive all the time and yet, that is what our culture teaches us to embrace. We have to unlearn this. That said, telling others you are ‘“fine”’ all the time is actually detrimental to your wellbeing, because it stops you from being assertive, from being authentic or your truest self.

                  When you acknowledge a feeling, it leads you to the problem that’s causing that feeling; and once you identify the problem, you can find a solution to it. When you hide that feeling, you stuff it way down so no one can help you.You can’t even help yourself.

                  Feelings are there for one reason: to be felt. That doesn’t mean you have to act on that feeling. It just means that you start the process of problem solving so you can live the life you want.

                  1. Embrace Your Vulnerability

                  When you are your true self, you can better self-advocate or stand up for what you need. Your self-expression matters, and you should value your voice. It’s okay to need things, it’s okay to speak up, and it’s okay not to be okay.

                  Telling someone you are simply “fine” when you are not, does your story and your journey a great disservice. Being true to yourself entails embracing all aspects of your existence.

                  When you bring your whole self to the table, there is nothing that you can’t beat. Here’re 7 benefits of being vulnerable you should learn.

                  Can you take off the mask? This is the toughest thing anyone can do. We have learned to wait until we are safe before we start to be authentic.

                  In relationships especially, this can be hard. Some people avoid vulnerability at any cost. And in our relationship with ourselves, we can look in the mirror and immediately put on the mask.

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                  It all starts with your story. You have been on your own unique journey. That journey has led you here, to the person you are today. You have to be unafraid, and embrace all aspects of that journey.

                  You should seek to thrive, not just survive. That means you do not have to compete or compare yourself with anyone.

                  Authenticity means you are enough. It’s enough to be who you are to get what you want.

                  What if for the first time ever, you were real? What if you said what you wanted to say, did what you wanted to do, and didn’t apologize for it?

                  You were assertive, forthcoming in your opinions or actions to stand for what is right for you, (rather than being passive or aggressive) in doing so. You didn’t let things get to you. You knew you had something special to offer.

                  That’s where we all should be.

                  So, answer me this:

                  How are you, really?

                  And know that no matter the answer, you should still be accepted.

                  Bravery is in the understanding that you still may not be accepted for your truth.

                  Bravery is knowing you matter even when others say that you do not.

                  Bravery is believing in yourself when all evidence counters doing so (i.e. past failures or losses)

                  Bravery is in being vulnerable while knowing vulnerability is a sign of strength.

                  It’s taking control.

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                  2. Choose Your Attitude in Adversity

                  You can take control of your destiny and live the life you want by being true to yourself. You can start anytime. You can start today.

                  You can start with one day at a time, just facing what happens that day. Most of us get overwhelmed when faced with the prospect of a big change. Even if the only thing we change is our attitude.

                  In one instant, you can become a different person with a change of attitude. When you take control of your attitude, you become able to better understand what is around you. This allows you to move forward.

                  Originally, you may have had a life plan. It could have started when you were little; you were hoping to become a mermaid, doctor, astronaut or all three when you grew up. You were hoping to be someone. You were hoping to be remembered.

                  You can still dream those dreams, but eventually reality sets in. Obstacles and struggles arise. You set on a different path when the last one didn’t work out. You think of all the “shoulds” in your life in living the life you want. You should be doing this…should be doing that…

                  Clayton Barbeau, psychologist, coined the term “shoulding yourself.’[2] When we are set on one path and find ourselves doing something different. It becomes all the things you should be doing rather than seeing the opportunities right in front of you.

                  But in all this disarray, did you lose sight of the real you?

                  It may be in our perceived failures and blunders that we lose sight of who we are, because we try to maintain position and status.

                  In being who we really are and achieving what we really want, we need to be resilient: How to Build Resilience to Face What Life Throws at You

                  It means that we do not see all possibilities of what might happen, but must trust ourselves to begin again, and continue to build the life we want. In the face of adversity, you must choose your attitude.

                  Can attitude overcome adversity? It certainly helps. While seeking to be true to yourself and live the life you want, you will have to face a fact:

                  Change will happen.

                  Whether that change is good or bad is unique to each person and their perspective.

                  You might have to start over, once, twice, a few times. It doesn’t mean that everything will be okay, but that you will be okay. What remains or should remain is the true you. When you’ve lost sight of that, you’ve lost sight of everything.

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                  And then, you rebuild. Moment after moment, day after day. We all have a choice, and in this moment, that matters.

                  You can choose to have a positive attitude, seeing the silver lining in each situation and, where there is none, the potential for one. Maybe that silver lining is you and what you will do with the situation. How will you use it for something good?

                  That’s how you can tap into yourself and your power. Sometimes it happens by accident, sometimes on purpose. It can happen when we aren’t even looking for it, or it can be your only focus. Everyone gets there differently.

                  You can rise, or you can remain. Your choice.

                  When the worst happens, you can rely on your authenticity to pull you through. That’s because Self Advocacy, speaking up to let others know what you need, is part of finding the real you.

                  There is nothing wrong with asking for help. Or sometimes, helping others can help us deal with the pain of a hurtful situation. You decide how you’re going to help others, and suddenly, you become your best self.

                  3. Do What Makes You Happy When No One’s Looking

                  Being the best version of you has nothing to do with your success or your status. It has everything to do with your Character, what you do when no one’s looking.

                  In order to create the life you want, you have to be the person you want to be. Faking it till you make it is just a way to white knuckle it through your journey. You have the fire inside of you to make things right, to put the pieces together, to live authentically. And Character is how you get there.

                  If you fall down and you help another up while you’re down there, it’s like you rise twice.

                  Along with attitude, your character is about the choices you make rather than what happens to you.

                  Yes, it’s about doing the right thing even when obstacles seem insurmountable.  It’s about using that mountain you’ve been given to show others it can be moved.  It’s about being unapologetically you, taking control, choosing your attitude in adversity and being the best version of you to create the life you want.

                  How do you know what you really want? Is it truly status or success?

                  Unfortunately, these things do not always bring happiness. And aspects of our image or “performance driven existence” may not achieve satisfaction. Materialism is part of our refusal to accept ourselves as enough. All the things we use to repress our true selves are about being enough.

                  “Enoughness” is what we truly seek, but ego gets in the way.

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                  Ego is the perception of self as outer worth. It’s not REAL self worth.

                  Ego represses our true self with a new self— the self of chasing ‘“Am I ever enough?”’ questions. And instead of filling our true selves with self-love and acceptance, when we “should ourselves” and chase “enoughness,” we feed the ego or our image.

                  It’s important to realize YOU ARE ENOUGH, without all the material trappings.

                  Stanford psychologist Meagan O’Reilly describes the damage of not thinking we are enough. One of her tactics for combating this is to complete the sentence,[3]

                  “If I believed I were already enough, I’d ____”

                  What would you do if you felt you were enough?

                  By believing you are enough, you can live the life you want.

                  So many fake it to try to get there, and they end up losing themselves when they lose more and more touch with their Authenticity.

                  Final Thoughts

                  By being yourself, you are being brave. By acknowledging all you can be, you tell the universe that you can until you believe it too. The steps are easy, and you are worth it. All of it is about the purpose you are leading and the passion that is your fuel.

                  Being true to yourself is all about mastering how to live life authentically rather than faking or forcing it. Having the life you want (and deserve) is about being trusting in yourself and the purpose you are living for. Both need passion behind it, fueling it each second, or you will experience burn out.

                  When you are authentic, you can call the road you walk your own. When you live your life for you and not just the results of all your actions (faking it till you make it), you can let go of what you don’t need. This clarifies and pushes purpose to you, living for something that is greater than you.

                  You will find that making decisions based on what will actually achieve your goals, will help you attain the life you want, and your success with each step, will allow you to enjoy the process. Good luck!

                  More About Living Your True Self

                  Featured photo credit: Ariana Prestes via unsplash.com

                  Reference

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