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How to Be 25% Happier in Five Minutes a Day

How to Be 25% Happier in Five Minutes a Day


    Remember when you got a raise and bought a new car, and you’ve been happy ever since?

    Neither do I.

    It doesn’t work that way, does it? We buy things, we achieve goals, we indulge ourselves—but none of it gives us lasting happiness.

    So, what does work? According to scientific research, the answer is gratitude.

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    Unhappiness often boils down to fear in one form or another: fear of not having enough, fear of not being enough.1 For example, you might be miserable at work because you’re afraid you can’t do your job, and you’re afraid you’ll be fired. You might hate doing the bills because you’re afraid you don’t have enough money. If somebody cuts you off in traffic and you get angry they put you in danger, that’s also fear.

    But gratitude counteracts fear. If you can train yourself to be in a state of gratitude most of the time, you can reduce your fear and open yourself up to happiness.

    It’s not mystical, and it’s not difficult. Each night before you go to bed, make a list of five things you’re grateful for.

    It may seem foreign or awkward at first, but anybody can think of five things. You could be grateful for your family, a sunny day, a great meal, your health, your best friend, or a special moment. Even if things are going badly, you could be grateful for ways they aren’t worse.

    There’s no need to edit or judge. Whether the things on your list are as profound as a parent’s love for a child, or as frivolous as my love for milkshakes, the important thing is to come up with at least five things you’re grateful for.

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    It doesn’t take long to have an effect. In one study, participants were 25% happier after doing this for only two weeks.2

    Why it Works

    By making a gratitude list every day, you retrain your brain to notice the positive. We encounter so much information every minute of our lives, our brains have to filter out most of it.

    Just imagine if we noticed every tick of the clock or every footstep—we’d never get anything done. But when you learn a new word, suddenly you see that word everywhere. That’s because it’s been reclassified as something important, so instead of leaving it in the background, your brain starts pointing it out to you.

    You can take advantage of that effect. By making the daily gratitude list, you put your brain on the lookout for things to be grateful for. Before long, you start noticing them everywhere.

    More and more, you notice positive experiences as they happen, and you feel grateful in real time. Later, you get  to enjoy the same experiences again as you remember them and put them on the list.

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    Positive Effects

    One study found that after 21 days, participants who made daily gratitude lists were not just more optimistic and satisfied with their lives overall, they slept better and experienced less pain.3

    In another study, participants were asked to make daily lists for only a week. Not only did they exhibit more happiness and less depression by the end of the week, they were still feeling the effects six months later. This was especially true for the people who kept making the lists, even though they were only supposed to do it for a week.4

    I used this simple technique to help pull myself out of depression, and I use it now to keep feeling good. I hope it will work as well for you as it has for me.

    Silly or serious, what’s one thing you’re grateful for right now?

    1. What Happy People Know by Dan Baker and Cameron Stauth. Rodale, 2003, p. 24.

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    2,3. “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life” by Robert A. Emmons and Michael E. McCullough. Journal of Personality and Social Psychology, Vol. 84, No. 2, 377–389.

    4. “Positive Psychology Progress: Empirical Validation of Interventions.” Martin E. P. Seligman, Tracy A. Steen, Nansook Park, and Christopher Peterson. American Psychologist, Vol. 60, No. 5 (July–August 2005), 410–421.

    (Photo credit: Happy Jump via Shutterstock)

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    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

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