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Happiness Hack: 10 Ways To Be Happier, Backed By Science

Happiness Hack: 10 Ways To Be Happier, Backed By Science

Happiness is an elusive goal; everyone seems to want it, but if it were easy to attain, the whole world would be happy and we wouldn’t need to keep searching for it. It’s not easy to be happy most of the time, but there are some tips that we can apply to make us happier.

Here are ten scientific ways you can change your life to make your days just a bit more joyful:

1. Do More Physical Exercise

It is one of the most common New Year’s Resolutions, and science has proven why exercise is very important in our life. A study cited in the book: “The Happiness Advantage” also confirmed the importance of exercise on our happiness level.

Basically, this study looks into three groups of depressed patients. These three groups of depressed patients are each treated with medication, exercise, or a combination of the two. Here’s what they found:

“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!”

This study shows that exercise has the biggest effect in reducing depression.

Here’s another study in the Journal of Health Psychology that also found that people who exercised are happier because they feel better about their bodies.

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All the evidence has shown that the benefits of exercise include a happy life, so what are you waiting for? Start exercising now. Start small and build a habit of routine exercising, so that you will be happier.

2. Get More Quality Sleep

We spend roughly one third of our lives sleeping, so you cannot underestimate the importance of sleep for the quality of our lifes. Here’s an interesting study in 2011 from BPS Research Digest that shows how sleep affects our happiness. The research found that people who take an afternoon nap are desensitized to negative emotions yet more responsive to positive ones.

This research shows that not only does sleep deprivation cause emotional problems, a sleep boost can bring emotional advantage. In other words, a good quality sleep does make people more positive and overally happier.

3. Put down your cellphone

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.”

Even Aristotle extolled moderation in all things. Cell phone and technology is no exception. Excessive use of even the best technologies reduces our happiness in meaningful ways. So, put down your cellphone and your happiness level will surely improve.

4. Take More Social Time

Perhaps you have heard about it before, but one of the top five regrets of the dying people is not spending enough time or staying in touch with friends and family. Spending more time with the people we care about is very beneficial to improving our happiness and our overall quality of life.

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Dan Gilbert, a Professor of Psychology in Harvard University explains it very well:

“We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends.”

Interestingly, not only that your social relationship can make you happier, it will also make you live a richer life. A study published in the Journal of Socio-Economics used a shadow pricing method and estimates that your relationships are worth around an additional $131,232 a year.

So, just call your cousin who lives in another city and catch up with them on the phone. That will actually make you happier.

5. Spend More Time Outdoors

Shawn Achor, who has lectured at Harvard University and Wharton School of Business, wrote in his book: ”The Happiness Advantage”, that spending as little as 20 minutes outside in a good weather not only boosts positive mood, but also broadens thinking and improves the working memory.

Another study from The London School of Economics and Political Science also supports this claim. It mentioned that being outdoors, near the sea, on a warm, sunny weekend afternoon is the perfect spot for most. In fact, the participants of the study were found to be substantially happier outdoors in all natural environments than they were in urban environments.

If you wonder what’s the best temperature that maximizes our happiness, you will be amazed that a research by the American Meteorological Society found that happiness is maximized at 13.9°C.

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6. Help others for two hours per week

You might be surprised to hear this, but spending money on other people (also called “prosocial spending”) boost happiness more than buying things for ourselves.

A 2012 Harvard study gave away some money to participants of the study. Half of them were asked to spend it on buying things for themselves, while the other half was asked to spend the money by buying things for others. Here’s what they found:

“Participants assigned to recall a purchase made for someone else reported feeling significantly happier immediately after this recollection; most importantly, the happier participants felt, the more likely they were to choose to spend a windfall on someone else in the near future. Thus, by providing initial evidence for a positive feedback loop between prosocial spending and well-being, these data offer one potential path to sustainable happiness: prosocial spending increases happiness which in turn encourages prosocial spending.”

No wonder most millionaires and billionaires are very active in philanthropy. Philanthropy has been proven to increase happiness.

Helping others does not always mean you need to spend money; you can also spend your time (for example via volunteering). Here’s a study in Zurich, Switzerland that supports the notion that volunteering is rewarding in terms of higher life satisfaction.

So, how much time should you spend helping others? Buffer Blog has concluded that 100 hours per year (or two hours per week) is the optimal time we should dedicate to helping others, in order to enrich our lives and be happier

7. Meditate

You might have heard that meditation is very important. The truth is, yes, meditation helps you improve focus, clarity, attention span,  calmness, and, you guessed it right, your happiness.

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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. This study concluded that after completing the course, parts of the participants’ brains associated with compassion and self-awareness grew, and parts associated with stress shrank.

So, what are you waiting for? Start meditating now and you will live a happier life.

8. Practice Gratitude

Gratitude is the act of being thankful for simple things in our life. Practicing gratitude has been proven to increase happiness. There’s a study from Journal of Personality and Social Psychology that suggests that a conscious focus on blessings (in other words: practicing gratitude) have emotional and interpersonal benefits. So, be grateful of the every little thing in your life, because there are a lot more people that are not as fortunate as you.

9. Spend money on experience, not things

Everyone knows that money can’t buy happiness per se, but if you’re going to spend money in search of satisfaction, splurge on an experience, not an expensive toy. A study in Psychological Science found that those who tended to spend their money on doing, as opposed to having, were better off in the long run. This effect was chalked up to the perceived superiority of anticipating an experience (like a trip) to anticipating owning an object (like shoes).

10. Practice Your Spirituality Or Faith

Though religion alone isn’t a great predictor of happiness, a study published in Frontiers In Psychology found that those who actively practiced their faith were happier than both those who had a religion but didn’t practice, and those who were non-religious. This isn’t to say that you have to be religious to be happy, but if you DO have theological inclinations, you may want to make spirituality a habit.

An Additional note:

An epic Harvard study about happiness that was conducted for a time period of more than 75 years (it is called Harvard Grant Study) has concluded: “Love is really all that matters for humans to be happy”. Similarly, the 10 happiness hacks mentioned above in this article pretty much have a single common theme: “LOVE”. Love the Universe (God), love other humans, and most importantly love yourself.

As a health coach I personally think loving yourself is one of the most forgotten things in today’s society. Many people have been neglecting their own body, mainly by eating food that is deficient in key nutrition and not making exercise a habit.

I believe that we all want to have a healthy body, a “dream body”. Some of us might have tried to achieve it, but got no results. The key reason on why we failed is because we have been focusing on the wrong stuff all along. We didn’t focus enough on behavioral and psychological science. We all know that our life is shaped by our habits, and yet we are neglecting them.

Conclusion

You are fully in control of your own habits, your own body, and your own life. Use the information above as a guide to live a happier and more fulfilling life.

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Last Updated on October 30, 2018

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1.Think big.

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2.Find what you love to do and do it.

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn how to balance life.

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do not be afraid of failure.

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          5. Have an unwavering resolution to succeed.

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a person of action.

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

              Or think about the present day:

              Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Avoid conflicts.

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

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                8. Don’t be afraid of introducing new ideas.

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in your capacity to succeed.

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always maintain a positive mental attitude.

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t let discouragement stop you from pressing on.

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                        12. Be willing to work hard.

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be brave enough to follow your intuition.

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

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

                            More Recommended Lifehack Experts in Success

                            • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                            • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                            • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                            Featured photo credit: Ryan Wong via unsplash.com

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