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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 May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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