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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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