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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 July 10, 2020

How to Reinvent Yourself and Change Your Life

How to Reinvent Yourself and Change Your Life

There will always be times in your life when you may need to learn how to reinvent yourself. This could come when you experience a big change, such as leaving your job, moving on from a relationship, transferring to a new home, or losing a loved one. If you are going through a major shift in your life, you may have to find new ways of thinking or doing things, or risk failing to reach your full potential.

“When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.”

Many people who dared to leave their old unhappy lives enabled themselves to pursue their passions and find a renewed zest for living. You can also achieve the same if you take a leap of faith and make things happen for yourself.

To help you always be at your best wherever you may be in your life, here are some practical tips on how to reinvent yourself.

The Reinvention Checklist

Before embarking on a journey of self-reinvention, you need to make sure that you have everything that you need to make the trip bump-proof. These things include:

Resilience

Problems and obstacles are guaranteed to happen. Some of them will be difficult and may knock you off course; the important thing, however, is that you learn from these difficulties, never lose focus, and always get back up. This requires building resilience to get through the tough times.

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Support

Humans are social beings. Although it is important that you learn to rely on yourself when facing any challenge, it is also important to have a support team that you can lean on to give you a boost when things get too tough and to correct you when you’re making mistakes.

The key is to find the right balance between independence and dependence. Don’t be afraid to be vulnerable and share the difficulties you’re facing. When you open up, you’ll find the people who are really going to be there for you.

Self-Care

During the process of learning how to reinvent yourself, you will have to pull yourself away from your old comfort zones, habits, roles, and self-perceptions. This can be difficult and cause you to question your self-worth, so it’s important to engage in self-care to maintain a positive outlook and keep your mind and body healthy as you face the challenges that await you. Self-care can include:

  • Participating in a hobby you enjoy
  • Spending time with your support system
  • Taking some time to walk in nature
  • Practicing loving-kindness meditation

Find what works for you and what helps you feel like your true self as you seek a reinvented version of you.

How to Reinvent Yourself

Once you’re sure that you’re equipped with all the tools in the self-reinvention checklist, you can begin your journey of learning how to reinvent yourself.

1. Discover Your Strengths

This step provides valuable information on how you deal with certain situations. If you have this information, you will be able to manage difficulties more efficiently.

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To find out what your strengths are, you can ask your friends and colleagues for feedback, engage in self-reflection, or try these 10 Ways to Find Your Own Personal Strengths.

2. Plan

This step calls for a thorough assessment of your current emotional, psychological, and financial status so that you can develop plans that are realistic and practical.

It’s okay to have ambitious dreams, but your plans have to be realistic. Making use of SMART goals can help you plan your life better.

You can also consult your mentor or life coach for practical tips and advice.

Ultimately, you’ll want to create specific long-term and short-term goals that you can create milestones for. By doing this, you’ll lay out a specific roadmap to your reinvented self.

3. Try Things Out

Sometimes, we don’t know if solutions actually work until we try them out. This is why it is important to experiment whenever possible, especially if you’re dealing with a career change. You may need to simply experiment in order to find the things you like. This can be the same with hobbies. If you’re not sure what you would like doing, accept invitations from friends to join them in their favorite sport or take a class, like pottery or photography.

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By seeing what’s out there in any area of your life, you’ll have a better chance of finding the things you enjoy and the goals you want to create.

4. Manage Your Finances Well

Changes may require a bit of money. If you’re shifting to a new career, you may have to pay for training. If you’re going through a tough divorce or having a hard time dealing with the death of a loved one, you may have to pay for therapy. If you’re moving to a new home, you’ll definitely have to pay a whole lot of expenses.

All of these things are possible, but it will require a bit of money savviness as you learn how to reinvent yourself. If you have that cushion, you’ll feel more comfortable straying from your current path to try new things.

5. Muster Your Courage

Fears and self-doubt may arise when you encounter difficulties and setbacks. Sometimes, they may also come when you’re taking risks. You have to manage these negative emotions well and not allow them to discourage you. Tap into your courage and try doing at least one new thing each week to develop it.

Learn how to deal with your self-doubts to move forward in this article: How Self Doubt Keeps You Stuck (And How to Overcome It)

6. Use Your Support Group

As stated above, you need to build a strong support group before you even start the process of reinventing yourself. Your group will keep you from taking wrong turns and encourage you when you get too weighed down by problems. Don’t be afraid to call them, or even ask them out for coffee if you need to vent about the current difficulties you’re facing.

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7. Remind Yourself Every Day of Your Commitment

Write your goals on different-sized cards and scatter them at home and at work in places where you can easily see them. This way, you will constantly be reminded of where you want to be. Remember, writing down your goals helps them stick[1].

8. Accept Failure, Learn, and Resume Your Journey

Failing is normal, especially when we’re trying out something new. When you fail, simply recognize it, learn from it, and move on. Failure, in the end, is the best way to learn what does and doesn’t work, and you simply won’t be able to learn how to reinvent yourself if you don’t accept the inevitable failures that await you.

Final Thoughts

If you truly want to learn how to reinvent yourself and live the life you desire, take the advice above and start taking action. It will take time, patience, and plenty of effort to make the change you want happen, but it will be all worth it.

More Tips on How to Reinvent Yourself

Featured photo credit: Ashley Rich via unsplash.com

Reference

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