Advertising
Advertising

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.

    Advertising

    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.

    Advertising

    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.

    Advertising

    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.

    Advertising

    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)

    More by this author

    How to Be 25% Happier in Five Minutes a Day

    Trending in Lifestyle

    1 7 Simple Rules to Live by to Get in Shape in Two Weeks 2 How to Find Purpose in Life and Make Yourself a Better Person 3 How to Be Happy in Life? 25 Ways to Make Your Life Happier 4 4 Ways to Deal With Big Life Changes in a Positive Way 5 7 Helpful Reminders When You Want to Make Big Life Changes

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

    Advertising

    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

    Advertising

    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

    Advertising

    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

      Advertising

      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

      Read Next