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How to Be 25% Happier in Five Minutes a Day

How to Be 25% Happier in Five Minutes a Day
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    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 July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier
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    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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