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Last Updated on October 29, 2018

10 Scientifically Proven Ways To Stay Happy All The Time

10 Scientifically Proven Ways To Stay Happy All The Time

How do you stay happy all the time? Is it possible and is there any proof that these ways can work? In this post I want to show you 10 ways that are scientifically proven. If this does not convince you, then I do not know what will!

1. Exercise more

Lots of studies on this one. Exercising releases the good mood endorphins so that you are always in a better mood after a workout or simply a walk to the supermarket. I have never met a person in a bad mood after a workout! But where is the scientific evidence?

The University of Toronto did a great job on this and analyzed no less than 25 research studies.[1] The conclusion was that physical activity can and does help to keep depression at bay.

The best study I know is where three groups of depressed people are put on a regime of anti-depressants, exercise or a combination of the two. No surprise to know that all three groups were happier, but did it last? Six months later, the group who had been treated with exercise only, had a very low relapse rate of 9%. The other two groups had relapsed and how! Their rates were ranging from 38% to 31%, so about a third of them were now depressed again.

2. Positive thinking affects your performance

 “Happiness is the precursor to success.” – Shawn Achor

Sounds like pie in the sky? Well, according to Shawn Achor, if he knows everything about what factors are impinging on your happiness such as stressors, hassles, successes, economic circumstances, relationships and so on, then he can only predict 10% of your long term happiness. The remaining 90% is how you process the world around you. If happiness is on the other side of success, it is unlikely you will get there as you continually strive to get better grades, higher salaries and so on.

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Positive thinking raises energy levels, creativity and productivity by as much as 30%. The secret is to use positive thinking now, rather than when you are rich and famous. Watch the video below for a very entertaining outline of this.

3. Trash your negative thoughts

Some people are overwhelmed by their negative thoughts and they have real problems in getting rid of them. A University of Madrid study found that by actually writing these thoughts down on a piece of paper and then destroying them was effective.[2] They recommended that you either tear them up, throw them in the trash or burn them!

The fact of discarding them physically does help in reducing their toxic effects. Psychologists suggest doing this on a regular basis.

4. Treasure your experiences more than your possessions

Thomas Gilovich, a psychologist at Cornell University has done quite a lot of research as to why it is better to treasure memorable and pleasant experiences rather than the material things we buy. There are many reasons for this as outlined in his study published in the Journal of Personality and Social Psychology.[3] Comparing possessions and looking at better objects after purchase can be demoralizing and ruin the initial pleasure we got when purchasing and taking possession of that new car, TV or computer.

But treasuring experiences is not nearly as destructive. They belong to us, they are special and they provide longer lasting happiness. We should always aim to visit a new place or just go trekking. Local authorities should be able to provide the facilities in towns and cities so that people may experience more enjoyable and pleasurable activities, rather than building more shopping malls.

5. Write down why you are grateful

Feeling and thinking about the things you are grateful for as you wake up is a great way to build more happiness.

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Research on our brain shows that we always tend to focus on the negative things of life like those worries, tragedies, failures, and discontent. Negativity is the default position.

“We’ve got this negativity bias that’s a kind of bug in the stone-age brain in the 21st century,” – Rick Hanson, neuropsychologist.

This is why we need to focus on the good and more especially, we need to hone in on what we should be grateful for. There are various ways you can do this. Here are some ideas:

  • When you wake up, remind yourself mentally of three things that you can be grateful for.
  • Some people prefer to write down three things and keep the list to remind themselves every now and again.
  • Use Twitter or Facebook if you feel inclined. Useful to remind your followers that this does actually work.
  • Express gratitude by phoning your significant other or by treating a colleague to coffee for their help with a project or task.
  • Try giving back by helping a person or by volunteering for a few hours a week.

But is there any scientific proof that this actually works? Check out this link to see just some of the numerous studies on gratitude.[4]

6. Practice mindfulness

What does mindfulness mean? It just means that you concentrate and pay full attention to the present moment and accept it in a non-judgmental way. This is now becoming a popular trend in psychology and medicine. When done regularly it can boost mood, reduce stress levels, and lead to a better quality of life.

Focus on the present moment means that you can savor touch, smell and other physical sensations but also happy feelings. Concentrate on the joy they are giving you. It is really effective in forgetting about the past and not fretting about future, fearful scenarios.

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But can this really make us happier and what is the scientific evidence? Watch the video where Harvard researcher Matt Killingsworth explains that we are happier when we are mindful of the moment and the least happy when the mind is wandering all over the place. He has come to this conclusion after studying 15,000 people!

7. Don’t forget your beauty sleep

When you do not get enough sleep, your negativity takes over big time. This was the conclusion researchers came to after several experiments. One of these is particularly interesting. The researchers homed in on the hippocampus which is the part of the brain which processes our positive thoughts. When we are sleep deprived, this function starts to creak and negative thoughts muscle in much more than before.

To illustrate this, researchers asked sleep deprived students to remember a list of words. They were getting a high score on all the negative words (81%) but when it came to the positive ones or neutral ones, they were only getting about 31% of these right. Dr.Robert Stickgold has conducted similar experiments on sleep and memory.[5] Now you know why people are always in a bad mood when they do not get enough sleep.

8. Dedicate a little time to helping others

People buy bigger houses, cars and phones but it does not seem to increase their overall happiness in the long term, although it might cause a brief spike in happiness. That is short lived. Researchers have found that when we dedicate a little time or money to helping others, this has a significant effect on our own happiness.[6]

9. Focus on the life you want to live

“The heart goes where the head takes it, and neither cares much about the whereabouts of the feet.”- Dr. Daniel Gilbert.

We often talk about winning the lottery and where we would go and above all what we would buy. We might even talk about giving to charity. But we never or rarely talk about what our state of mind would be and how much happier and carefree we would be. This is why focusing on priorities to get the life you want to live is so important.

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After all, there is more to life than _______ (fill in the blanks yourself).

10. Focus on your strengths

Are you curious, open-minded or brave? How are you using these strengths to improve your life and that of others? These are key questions but people who exploit their strengths rather than dwelling on their weaknesses are generally much happier.[7]

Being able to realize our full potential through exploiting our strengths is one of the best ways of finding happiness and helping to make the world a better place.

Final thoughts

All these 10 ways are scientifically proven to help you feel happy. If you think your life is full of responsibilities and you’re too late to live a different life, think again! It’s really never too late to live a happier and more fulfilling life:

How to Start Over and Reboot Your Life When It Seems Too Late

Featured photo credit: Portrait of a happy liitle girl close-up via shutterstock.com

Reference

[1] Psychology Today: 25 Studies Confirm: Exercise Prevents Depression
[2] Universidad Autónoma de Madrid: Treating Thoughts as Material Objects Can Increase or Decrease Their Impact on Evaluation
[3] Journal of Personality and Social Psychology: To Do, to Have, or to Share?
[4] happier human: The Science of Gratitude: More Benefits Than Expected; 26 Studies and Counting
[5] Healthy Sleep: Sleep and Memory
[6] News Harvard: Money spent on others can buy happiness
[7] Tayyab Rashid & Afroze Anjum: 340 Ways to Use VIA Character Strengths

More by this author

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 March 14, 2019

7 Questions to Ask in a Job Interview That Will Impress the Interviewer

7 Questions to Ask in a Job Interview That Will Impress the Interviewer

Recruiters might hold thousands of interviews in their careers and a lot of them are reporting the same thing—that most candidates play it safe with the questions they ask, or have no questions to ask in a job interview at all.

For job applicants, this approach is crazy! This is a job that you’re going to dedicate a lot of hours to and that might have a huge impact on your future career. Don’t throw away the chance to figure out if the position is perfect for you.

Here are 7 killer questions to ask in a job interview that will both impress your counterpart and give you some really useful insights into whether this job will be a dream … or a nightmare.

1. What are some challenges I might come up against this role?

A lesser candidate might ask, “what does a typical day look like in this role?” While this is a perfectly reasonable question to ask in an interview, focusing on potential challenges takes you much further because it indicates that you already are visualizing yourself in the role.

It’s impressive because it shows that you are not afraid of challenges, and you are prepared to strategize a game plan upfront to make sure you succeed if you get the job.

It can also open up a conversation about how you’ve solved problems in the past which can be a reassuring exercise for both you and the hiring manager.

How it helps you:

If you ask the interviewer to describe a typical day, you may get a vibrant picture of all the lovely things you’ll get to do in this job and all the lovely people you’ll get to do them with.

Asking about potential roadblocks means you hear the other side of the story—dysfunctional teams, internal politics, difficult clients, bootstrap budgets and so on. This can help you decide if you’re up for the challenge or whether, for the sake of your sanity, you should respectfully decline the job offer.

2. What are the qualities of really successful people in this role?

Employers don’t want to hire someone who goes through the motions; they want to hire someone who will excel.

Asking this question shows that you care about success, too. How could they not hire you with a dragon-slayer attitude like that?

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How it helps you:

Interviewers hire people who are great people to work with, but the definition of “great people” differs from person to person.

Does this company hire and promote people with a specific attitude, approach, worth ethic or communication style? Are the most successful people in this role strong extroverts who love to talk and socialize when you are studious and reserved? Does the company reward those who work insane hours when you’re happiest in a more relaxed environment?

If so, then this may not be the right match for you.

Whatever the answer is, you can decide whether you have what it takes for the manager to be happy with your performance in this role. And if the interviewer has no idea what success looks like for this position, this is a sign to proceed with extreme caution.

3. From the research I did on your company, I noticed the culture really supports XYZ. Can you tell me more about that element of the culture and how it impacts this job role?

Of course, you could just ask “what is the culture like here? ” but then you would miss a great opportunity to show that you’ve done your research!

Interviewers give BIG bonus point to those who read up and pay attention, and you’ve just pointed out that (a) you’re diligent in your research (b) you care about the company culture and (c) you’re committed to finding a great cultural fit.

How it helps you:

This question is so useful because it lets you pick an element of the culture that you really care about and that will have the most impact on whether you are happy with the organization.

For example, if training and development is important to you, then you need to know what’s on offer so you don’t end up in a dead-end job with no learning opportunities.

Companies often talk a good talk, and their press releases may be full of shiny CSR initiatives and all the headline-grabbing diversity programs they’re putting in place. This is your opportunity to look under the hood and see if the company lives its values on the ground.

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A company that says it is committed to doing the right thing by customers should not judge success by the number of up-sells an employee makes, for instance. Look for consistency, so you aren’t in for a culture shock after you start.

4. What is the promotion path for this role, and how would my performance on that path be measured?

To be clear, you are not asking when you will get promoted. Don’t go there—it’s presumptuous, and it indicates that you think you are better than the role you have applied for.

A career-minded candidate, on the other hand, usually has a plan that she’s working towards. This question shows you have a great drive toward growth and advancement and an intention to stick with the company beyond your current state.

How it helps you:

One word: hierarchy.

All organizations have levels of work and authority—executives, upper managers, line managers, the workforce, and so on. Understanding the hierarchical structure gives you power, because you can decide if you can work within it and are capable of climbing through its ranks, or whether it will be endlessly frustrating to you.

In a traditional pyramid hierarchy, for example, the people at the bottom tend to have very little autonomy to make decisions. This gets better as you rise up through the pyramid, but even middle managers have little power to create policy; they are more concerned with enforcing the rules the top leaders make.

If having a high degree of autonomy and accountability is important to you, you may do better in a flat hierarchy where work teams can design their own way of achieving the corporate goals.

5. What’s the most important thing the successful candidate could accomplish in their first 3 months/6 months/year?

Of all the questions to ask in a job interview, this one is impressive because it shows that you identify with and want to be a successful performer, and not just an average one.

Here, you’re drilling down into what the company needs, and needs quite urgently, proving that you’re all about adding value to the organization and not just about what’s in it for you.

How it helps you:

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Most job descriptions come with 8, 10 or 12 different job responsibilities and a lot of them with be boilerplate or responsibilities that someone in HR thinks are associated with this role. This question gives you a better sense of which responsibilities are the most important—and they may not be what initially attracted you to the role.

If you like the idea of training juniors, for example, but success is judged purely on your sales figures, then is this really the job you thought you were applying for?

This question will also give you an idea of what kind of learning curve you’re expected to have and whether you’ll get any ramp-up time before getting down to business. If you’re the type of person who likes to jump right in and get things done, for instance, you may not be thrilled to hear that you’re going to spend the first three months shadowing a peer.

6. What do you like about working here?

This simple question is all about building rapport with the interviewer. People like to talk about themselves, and the interviewer will be flattered that you’re interested in her opinions.

Hopefully, you’ll find some great connection points that the two of you share. What similar things drive you head into the office each day? How will you fit into the culture?

How it helps you:

You can learn a lot from this question. Someone who genuinely enjoys his job will be able to list several things they like, and their answers will sound passionate and sincere. If not….well, you might consider that a red flag.

Since you potentially can learn a lot about the company culture from this question, it’s a good idea to figure out upfront what’s important to you. Maybe you’re looking for a hands-off boss who values independent thought and creativity? Maybe you work better in environments that move at a rapid, exciting pace?

Whatever’s important to you, listen carefully and see if you can find any common ground.

7. Based on this interview, do you have any questions or concerns about my qualifications for the role?

What a great closing question to ask in a job interview! It shows that you’re not afraid of feedback—in fact, you are inviting it. Not being able to take criticism is a red flag for employers, who need to know that you’ll act on any “coaching moments” with a good heart.

As a bonus, asking this question shows that you are really interested in the position and wish to clear up anything that may be holding the company back from hiring you.

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How it helps you:

What a devious beast this question is! On the surface, it looks straightforward, but it’s actually giving you four key pieces of information.

First, is the manager capable of giving you feedback when put on the spot like this? Some managers are scared of giving feedback, or don’t think it’s important enough to bother outside of a formal performance appraisal. Do you want to work for a boss like that? How will you improve if no one is telling you what you did wrong?

Second, can the manager give feedback in a constructive way without being too pillowy or too confrontational? It’s unfair to expect the interviewer to have figured out your preferred way of receiving feedback in the space of an interview, but if she come back with a machine-gun fire of shortcomings or one of those corporate feedback “sandwiches” (the doozy slipped between two slices of compliment), then you need to ask yourself, can you work with someone who gives feedback like that?

Third, you get to learn the things the hiring manager is concerned about before you leave the interview. This gives you the chance to make a final, tailored sales pitch so you can convince the interviewer that she should not be worried about those things.

Fourth, you get to learn the things the hiring manager is concerned about period. If turnover is keeping him up at night, then your frequent job hopping might get a lot of additional scrutiny. If he’s facing some issues with conflict or communication, then he might raise concerns regarding your performance in this area.

Listen carefully: the concerns that are being raised about you might actually be a proxy for problems in the wider organization.

Making Your Interview Work for You

Interviews are a two-way street. While it is important to differentiate yourself from every other candidate, understand that convincing the interviewer you’re the right person for the role goes hand-in-hand with figuring out if the job is the right fit for you.

Would you feel happy in a work environment where the people, priorities, culture and management style were completely at odds with the way you work? Didn’t think so!

More Resources About Job Interviews

Featured photo credit: Amy Hirschi via unsplash.com

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