The concept that delight just arises without our effort is among the most widespread fallacies concerning the subject.

Though this could occasionally be true, it’s more helpful to think of joy as a condition we as humans must strive for as opposed to something inherent.

Happiness requires practice, just like any other ability. It has several facets and is affected by a wide range of factors.

The holy grail that unites action with attitude is a habit, and this is the finest approach to bringing these two things together.

According to Christine Carter, a sociology professor and happiness expert at Berkeley College in the United States, “Habits are a critical component of the happiness equation.”

Knowing everything to do to make yourself happy is one thing, but being able to do those things is quite another. For instance, you are aware that you ought to meditate, exercise, and consume greens. But do you typically act in that manner? Maybe a habit is a missing component.

In light of this, we examine six simple behaviours that research has shown to increase happiness.

Because happiness is a decision that can be developed, despite how fleeting it may seem,

 

1.Put your most important connections first

 

Research suggests that people who prioritise strengthening their connections and investing more time with loved ones are significantly more content. A study by Harvard found that 77% of individuals who described themselves as extremely happy claimed their romantic lives were either in the “greatest” or “excellent” stages, compared to 48% of everyone else. The accomplishments of their closest connections were what mattered to 75% of those who reported being highly happy, compared to 49% of those who reported being less happy.

 

The study’s most important finding is that positive connections keep us healthier and more joyful. Harvard professor Robert Waldinger asserts that it is not just about having a significant other or a large group of friends; it is the quality of your close relationships that counts. This highlights the importance of prioritising the quality of your relationships over other factors.

 

2.Establish independence at work

 

Research shows that autonomy plays a more significant role in job satisfaction than the complexity of a position or salary. Employee satisfaction is directly correlated with the discretionary flexibility employees have in carrying out their jobs. Professionals feel restricted by the need to seek approval and are happier when working alone. This is related to the idea of “procedural utility,” which suggests that individuals are more satisfied with the process itself than with the outcome. Self-employed individuals enjoy being seen as autonomous actors on the market and not subject to hierarchy, even if they have given up a larger wage to go it alone.

 

Even small things like office layout can affect how autonomous you feel at work. Research shows that when people have control over their workstations, they feel happier and work better. Companies that allow employees to decide when, where, and how they work are more likely to be satisfied with their jobs. For example, Facebook’s HQ offers various workspace options, restaurants, arcades, and other amenities to support staff’s lifestyle needs.

 

3.Allocate your financial resources towards experiences rather than possessions

 

Research has shown that spending money on experiences rather than tangible possessions leads to happiness. While buying a new item can provide a small boost, its novelty wears off as we become used to it. The excitement of making a new purchase is less satisfying than remembering unique experiences like skydiving or Secret Cinema. Professor of psychology Thomas Gilovich of Cornell University argues that adaptability is a task of the adversaries of pleasure. Our life experiences make up a greater part of who we are than our possessions. Even when people have unpleasant experiences, their capacity to reflect on them makes them seem happier. James Wallman, the best-selling author of Stuffocation, agrees that repeating bad incidents makes them seem happier. Familiarity also reduces the monetary worth of material possessions, as tangible objects lose their novelty faster. As a result, we often engage in experiences with others, which provide a sense of community.

 

4.Spend some time helping others

 

According to research, people who actively look for chances to give up their time, talents, and resources—like volunteering or organising training sessions at work—tend to be happier overall. The Paradox of Generosity by sociologists Christian Smith and Hilary Davidson examines the findings of five years of research on altruism and establishes a causal link between generosity and pleasure. They discovered nine distinct causes of generosity, including growing a sense of one’s generosity, expanding one’s social networks, and increasing one’s level of physical activity. They contend that showing generosity causes the brain’s neurochemistry to alter, increasing people’s pleasure chemicals and feelings of reward for doing good things.

The effects of this enjoyment only become apparent when giving becomes ingrained in behaviour as opposed to an occasional deed. People must engage in it regularly as a practice that has been sustained through time. One-off events don’t have a big impact on us, but persistent behaviours and thoughts can.

According to different research, individuals who put others’ needs above their own in the office were happier overall. Goodwill is not a sort of martyrdom; rather, for many people, it functions as a positive psychological incentive.

 

5.Engage in some exercise each day

 

Exercise is an important habit that promotes endorphin production, lowers stress levels, and prevents sadness and anxiety. Physical activity must develop into a regular habit to reap the benefits of the association between it and pleasure. Exercise, according to Charles Duhigg, is a “keystone” behaviour that benefits many other everyday activities. A 2013 University of Vermont study discovered that only twenty minutes of daily exercise can improve our mood for as long as 12 hours. Any degree of physical exercise, such as going to the photocopier or moving from your vehicle to your desk, leads to a more favourable mental state, according to the research of Cambridge University and the educational institution of Essex. Regardless of an individual’s baseline happiness, researchers who examined cellphone data from 10,000 people discovered that certain periods of physical exercise enhanced a good mood. You don’t need to run a marathon to be happier; all you want to do is take short daily breaks to indulge in mild exercise.

 

6.Devote moments in nature

 

Research has shown that spending time in nature may affect both the mind and body, reducing stress and boosting creativity, attention, and happiness. Landscape has long been recognised for its therapeutic and restorative properties. Researchers from Stanford University discovered that individuals who spent 50 minutes walking through an oak woodland were happier and less anxious than those who spent the same amount of time walking along a four-lane highway. The subgenual prefrontal cortex, which is a region linked to sadness and anxiety when inactive, showed higher brain activity in subjects before and following a 90-minute walk.

This impact could even be felt when one is surrounded by vegetation rather than submerged in it. In research at the University of Exeter involving more than 1,000 participants, it was shown that those who relocated to greener locations had an instant improvement in their mental health that lasted up to three years, but those who relocated from green to urban areas saw an increase in mental anguish. This is consistent with data from Dutch scientists who discovered a decreased prevalence of 15 illnesses in residents who lived within half a mile of a green area.

People underestimate the positive impact of going outside because they believe that other factors will make them happier. However, we may be pleased even when using technology to view nature. This year, the BBC released research that suggested people who watch nature programmes, including its popular series Planet Earth II, report feeling happier. Even brief exposure to these shows raises good feelings like wonder, contentment, joy, and amusement significantly.

 

7.Exert gratitude

Consistently, studies demonstrate that being thankful makes you happy. And, perhaps in my experience, thankfulness happens to be one of the few feelings that we have control over. Most of us struggle to force ourselves to feel kind or joyful. But there is plenty in life for which we can all be thankful, and if we take the time to reflect on some of them, we will feel thankful—at least for those brief seconds. I’ve made it a habit throughout the years to mentally make a list of three things for which I’m thankful before getting out of bed and—importantly—before using my tablet or smartphone. Try it out and see if it doesn’t make you feel happier as well.

 

8.Breathe or do meditation

Numerous studies have shown that practising meditation not only enhances our mental health but also makes us happier. The Tibetan priest who spends most of his free time meditating is the most demonstrably content person on the globe. But not everyone finds meditation comfortable. According to Holmes, she is “too fidgety and impatient” to do it. However, simply taking a couple of slow breaths while paying attention to your breathing might help you feel better and settle down when you’re worried. Additionally, improving general mindfulness by concentrating on the here and now and what you are sensing, feeling, and experiencing lowers stress and enhances well-being. These are all components of meditation, and you may practise them even for brief intervals of time without a lotus cushion.

 

9.Allow yourself to flow spontaneously

 

You will be the happiest when you can enter “flow,” the state when you are focused on what you are concentrating on to such an extent that you lose track of time, whether you are working as a part of your career, a business, a creative project, or even some hobbies. So to encourage flow, schedule the blocks of time that will help you concentrate on your desired work and avoid interruptions as much as possible.

On the other hand, when you’re not concentrating on a project or a challenging activity, search for opportunities to engage in genuine conversation with your coworkers. Strengthened connections within the workplace will make us happier employees, just as better relationships make us happy in our personal lives.

 

10.Include happiness in your daily plan

 

Making a happiness plan is one of the most thoughtful things you can do for yourself. Holmes advises taking a weekly look at your calendar and scheduling in time for activities that will make you feel genuinely content, such as time spent with family or relatives, time in its very nature, time for oneself to daydream, or any of the ten recommendations above. When something is scheduled on our calendar, we usually follow through. It’s an excellent tool for ensuring that your week includes moments of delight.

 

11. Meditate

 

Your mind is literally made clearer and calmer during meditation. It has consistently been shown to be the most efficient strategy to have a happier life. According to Achor, long-term happiness may be achieved through meditation:

Studies reveal that we experience emotions of peace and satisfaction, as well as increased awareness and empathy, in the moments immediately following meditation. Additionally, studies suggest that regular meditation might fundamentally rewire the brain to increase pleasure levels. I find it quite fascinating and slightly reassuring that we can truly change our brain structure via meditation, proving that how we feel and think right now isn’t permanent.

In conclusion, we can state that experiencing a positive approach to life and engaging in relaxing are the sole methods you can achieve happiness. Additionally, building an appropriate connection with other people is crucial for our happiness as well as the well-being of others surrounding us. We must also provide them with enough time, as well.