Is it possible to choose happiness? In most cases, happy people know that happiness is a choice that has to be made every day.
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Happy people don’t care about their circumstances and don’t look for happiness in people or things. The trick? Instead of following the world definition of happiness, we see that the decision to experience happiness has always been there. Positive psychological research reinforces this understanding.
At the same time, it takes more than just realizing that happiness is a choice. Happiness still demands a conscious choice every day. So, how can we experience happiness? By taking a chance on it in the following ways.
1. Wake up on your own terms.
Many of us have programmed alarm clocks for work, school or children. Unfortunately, that won’t change. But that doesn’t mean we should lose control of our mornings.
Start your day in the morning with a meaningful, strengthening ritual. If you feel like you need time, get up a little earlier. It doesn’t have to be much. Getting up 15 minutes earlier can help you start your day off right. Instead of jumping out of bed and reaching for your phone, try exercising, journaling, or taking a shower.
2. Train your brain to be more positive.
“Our brains are wired to notice and remember the things that are wrong,” explains Melinda Smith, M.A. and Jeanne Segal, Ph.D. “To be a survival mechanism that helped keep our cave-dwelling ancestors safe in a world of many physical threats.” Today, in a relatively safe world, we can be prone to stress and unhappiness because of this tendency to focus on the negative.
You can’t change your nature, but you can train your brain to be positive. “This doesn’t mean you have to put on a smiley face and whistle a happy tune, no matter what’s going on,” they add. “You don’t have to ignore reality or pretend things are great even when they aren’t.” But on the other hand, considering good things as much as possible can be a powerful happiness booster.
How can you train your brain to be more positive? Well, start expressing gratitude.
“Teaching yourself to become more grateful can make a huge difference in your overall happiness,” Smith and Segal say. “The research shows that gratitude helps you experience more positive emotions, reduce depression, feel better about yourself, improve your relationships and strengthen your immune system.” In addition, research shows that gratitude can actually make you smarter about money.
Some suggestions are:
3. Rewrite your story.
“Writing about yourself and personal experiences—then rewriting your story—can lead to behavioral changes and improve happiness,” writes Tara Parker-Pope in The New York Times. It is already known that expressive writing can improve mood disorders and reduce cancer symptoms.
According to some studies, keeping a daily diary for 15 minutes can boost happiness and well-being. Why? Partly because it helps to express emotions, keep a close eye on our circumstances and resolve inner conflicts. Or you can focus on one challenge you are facing and write and rewrite your story about that challenge.
“We all have personal stories that shape our view of the world and ourselves,” added Parker-Pope. “But sometimes our inner voice doesn’t get it right.” When we write and edit our own stories, we can change what we think about ourselves and expose obstacles to our well-being.
For example, think of a battle from the past, such as financial problems. Then take a different perspective, write with the encouragement you would give a friend, and write a brand new story. In this case: “It’s hard to save moneybut you can take steps to get in shape.”
“The idea here is to get people to come to terms with who they are, where they want to go,” said James Pennebaker, a psychology professor at the University of Texas. The latter has pioneered much of the research on expressive writing. “I see expressive writing as a life course correction.”
4. Be a risk taker.
Don’t take chances for adrenaline junkies, base jumping unless that’s your thing and you can do it safely. But of course I’m talking about the risks that everyone faces on a daily basis. For example, if you are unfulfilled at work, you can look for a more promising one or turn a passion into a business.
I get it. Taking risks can be uncomfortable. And it can even shake you to the bone. But even small risks boost your confidence. You’ll also have more purpose, fewer regrets, and broaden your horizons.
There is also Research showing that risk takers are happier. For example, a study in Germany with more than 20,000 participants showed that people who like to take risks are happier.
However, interpreting the link between risk-taking and life satisfaction can be challenging. “It’s a classic chicken-and-egg problem,” said German economist Armin Falk, a professor at the University of Bonn and a researcher on the study. “Are people who are content more optimistic because they are content and therefore more willing to take risks? Or is someone not afraid of risk, someone who takes his life into his own hands and shapes it the way he wants?”
5. Go for an awe-inspiring walk.
What is the definition of awe?
An expert on emotions, psychologist Michelle Shiota of Arizona State University, says the emotion is difficult to define. “But I think we’re dealing with a change that takes place in our minds — and in our bodies and our feelings — when we encounter something so extraordinary that we can’t explain it.”
How can you experience this emotion? Take a great walk.
Walk outside for five minutes every day to shift your focus outside. Make sure your phone is off, or better yet, leave it behind. “Focus your attention on small details of the world around you,” suggests psychologist Piercarlo Valdesolo of Claremont McKenna College. Notice the unexpected, the hard to explain, and the enjoyable.
Try to find a crack in the sidewalk with a weed sticking out, psychologist Lisa Feldman Barrett and author of How Emotions Are Made: The Secret Life of the Brain suggests. Then allow yourself to be awestruck by the power of nature. “Practice that feeling over and over,” she says. “Practice in awe of colorful clouds, an intricate pattern on a flower, or the sight of a full moon.”
6. Get a crucial task done.
The happier people are, the more control they have over their lives. Joy does not determine their decisions. Instead, they work according to a predetermined level of satisfaction. As a result, their time is limited, valuable pursuits must be accomplished, and the contributions to society are significant.
Therefore, choose one critical task each day that you can accomplish on a daily basis. And don’t forget to find joy in what you do.
What if you have a beefy? to do list? Well, remember. Not everything should be a priority. As such, you need to identify the most important task of the day. Often this is one with a deadline or brings you closer to achieving a goal.
7. Ditch toxic people to the curb.
There are two main reasons why you should avoid toxic people: health and happiness. Toxic people create toxic environments, and being surrounded by toxicity can do more damage than you might think.
If you want to free yourself from unnecessary stress and hassle, it’s best to expel whoever and whatever is bringing you down. It may not seem easy at first, but it will be worth it in the end. Your own battles are enough to handle – you don’t need anyone else’s luggage, either.
After successfully removing these people and their negativity from your life, you will be surprised at how healthy and happy you can become.
And, in the words of Richard Branson, “Surround yourself with people who bring out the best in you.”
8. Take care of your body.
Being healthy is essential to being happy. To get your mental, emotional and spiritual energies in the right shape, your physical energy must be in top condition.
Research shows that consistent exercise increases short-term happiness levels in clinically depressed people. In addition, six months later, the athletes had greater self-esteem and self-esteem, reducing the likelihood of relapse into depression.
9. Say yes to less.
While there are non-negotiables in life, such as meeting a deadline, you don’t have to say yes to every request. I know you don’t want to let others down. But if your schedule is too cluttered, you don’t have much time to think about yourself. And it also keeps you from focusing on your priorities.
Basically, if you don’t have the availability or are on the fence, you can and should say ‘no’.
10. Help others.
In addition to anecdotal evidence, scientific research supports the idea that giving is a powerful path to happiness and personal growth. For example, giving activates the same areas of the brain that are stimulated by food and sex, as discovered by fMRI technology. “Experiments show altruism is ingrained in the brain — and it’s pleasurable,” adds Jenny Santi, author of The Path to Happiness: Stories and Science Behind the Life-Changing Power of Giving. “Helping others may well be the secret to a life that is not only happier, but healthier, richer, more productive, and more meaningful.”
However, it’s essential to keep in mind that giving doesn’t always feel right, she adds. Alternatively, we may feel exhausted and exploited when we give. Using these tips, you can give until it feels good instead of until it hurts:
- The amount we give is not as important as the love we put into it.
- Despite not having the same amount of money, we all have time left over that we can spend helping others.
- Donate to organizations whose goals and results are transparent.
- Use your skills and interests to meet the needs of others.
- Finally, don’t let guilt or peer pressure drive you to give.
Image Credit: Assan Ouajbir: Pexels; Thank you!
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