Over time, I have come to find that it is the simple things in life that bring the most joy. It is such a great thing that we are able to have some control about how we feel through our actions. Especially during times like today, there are so many unprecedented things going on in our world that can bring you down. Being able to have a few things that you can do every day to help uplift you and others around you is such a great blessing. Through some research, I have found 10 ways to be happier that are scientifically proven.
I personally have practiced these tips in my own life and have seen such a shift in the way I feel! Most of these 10 ways to be happier are probably things that you have done before. However, it is important to remember to make time for the things that make you happy! Self-care is an important part of life!
10 Ways To Be Happier
1. Gratitude – Write It Down
I personally have begun trying to do this every day by writing down what I am grateful for in a journal daily. There has been such a difference in my own life since beginning to do this on a regular basis. I have also started getting into the Law of Attraction within the last year, and this is also a huge part of that to create good vibrations! What you put out is what comes back to you!
Now, how is this scientifically proven? There have been experiments performed on groups of people to see how writing or saying what you are grateful for can help make you happier. It has been shown that when you write down what you are grateful for, it can help with your overall happiness and well-being!
"Gratitude is associated with positivity, increased well-being and improved health."
2. Meditate
Meditation has been known to create a sense of calmness within one’s self. I feel like this has been portrayed in so many ways, whether it be through movies and tv, social media, or researching the benefits online. This practice is done by so many different types of people who reap in its benefits.
"According to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain."
I personally like to do guided meditations, because I am newer to this practice and my mind tends to wander off otherwise. There are so many good ones on YouTube! I have even used meditation to help me go to sleep. Every time that I have meditated, my body goes into a deep relaxation that feels so good!
I think it is worth trying out, even if only for a few minutes a day!
3. Smile More
Out of the 10 ways to be happier, this one just may be the easiest! My mom tells me when you are feeling down or in a bad mood, make yourself smile. You may feel super weird doing it, but somehow it changes how I feel, even if just a little bit. I have also noticed throughout my life that smiling at others, even a stranger as you walk by makes me feel better and it seems to spread a little happiness too!
"Smiling is one way to reduce the distress caused by an upsetting situation. Psychologists call this the facial feedback hypothesis. Even forcing a smile when we don't feel like it is enough to lift our mood slightly."
When you smile, there is a chemical reaction that occurs in our brains. This releases hormones that increase our feelings of happiness and lowers stress levels, which are dopamine and serotonin. Smiling can help these hormones to remain at high levels, which therefore causes more happiness. When the levels are lower it can cause stress and depression.
"What's crazy is that just the physical act of smiling can make a difference in building your immunity, says Dr. Grossan. When you smile, the brain sees the muscle [activity] and assumes that humor is happening."
4. Get Outside
I had a teacher in college who always told us when we were starting to feel overwhelmed or stressed while working on our homework, that we should take a walk outside. There is something about being outside in nature that lightens my mood and helps me to feel better! Then I am ready to get back to the task at hand!
I also used to always go and eat lunch outside when I worked at this super stressful job. Being outside helped to ease my mind and reset.
"Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory..."
I know that it is not always possible to make it outside due to weather. Summers where I live are always over 100 degrees, so it is not always so pleasant to be outside. However, when the opportunity does arise it appears to have magnificent results!
5. Spend Time With The People You Love
Have you ever noticed that you are happier when you spend quality time with the people you love? It has been shown that people are happier when they spend time with their family and friends. It is so good to have people in your life who lift you up and support you! Spending time with them brings great happiness! I know spending time with my own family does!
"Social time is highly valuable when it comes to improving our happiness, even for introverts. Several studies have found that time spent with friends and family makes a big difference to how happy we feel."
I personally am an introvert myself, and I believe that spending quality time with the people you love improves your overall happiness! It is important for everyone!
6. Sleep Well
This is another one that we hear all time. Getting enough sleep helps you in so many ways. Productivity is so much higher when you have a decent night’s sleep. There are several studies that show how sleep can affect positivity.
"Negative stimuli get processed by the amygdala; positive or neutral memories get processed by the hippocampus. Sleep deprivation hit the hippocampus harder than the amygdala. The result is that sleep-deprived people fail to recall pleasant memories yet recall gloomy memories just fine."
7. Exercise
Exercising releases endorphins in the brain that make you feel happier. I notice that when I go long periods without exercising, I start to feel like I’m in a slump. In addition to that, when I do exercise regularly, I do feel happier, more productive, and better overall!
It is funny how you hear all your life that you need to exercise. It is just so true! Even doing something small is beneficial, you do not have to go all out hard core.
"Exercise can help you relax, increase your brain power, and even improve your body image, even if you don't lose any weight."
In my opinion, exercise does not just help your physical body get into shape, it helps your mental health as well.
8. Eat Well
Now I know this is not the first time that you have heard this. I feel like I have been told to eat well by my parents, doctors, friends, the internet, and even myself!
There is a reason that so many people teel us to eat good nutritious foods! Not only are these foods so good for our body and our nutrition, but they also affect how we feel. Have you ever noticed when you eat a bunch of junk food and not drink enough water that you just do not feel so great and do not want to do anything? I do not mean that we should not indulge, I am a fan of sweet treats! However, when we eat healthier foods it improves our overall happiness.
"It has long been understood that fruits, vegetables, whole grains and lean, unprocessed proteins are the best foods for our daily diet, but only over the last 10 years or so have studies begun to show that healthy eating impacts not only our physical health, but our mental health as well."
9. Don’t Hold A Grudge
Holding a grudge is something that I think all of us have done at some point. I have noticed that when I hold a grudge against someone that it starts to weigh me down, therefore bringing my happiness down. I have come to find that forgiveness is so worth it. That does not mean that I personally will interact with the person the same, whatever they did to me. But if I let it go, and not hold a grudge against them, I will be a happier person. I also believe that if you hold a grudge against someone, especially for a long time, you may come to regret it.
An example is my grandma. She was definitely the kind of person to hold a grudge. Something went down between her sister and she didn’t talk to her for years. I don’t even know what happened to be honest. I just know that we didn’t talk to that sister or see her. Then something happened where they were together again, and they were able to reconcile. I believe my grandma was happy that happened, as she did not live many years after that. Also, I have heard that many people regret not spending time with their family when they approach death. I wouldn’t want that to be because of some silly grudge.
"Unfortunately, grudges become heavier and tighter the longer we hold onto them. They become more difficult to unravel and ultimately limit our capacity to feel joy, to look forward to the future, to grow and develop, and to have meaningful interactions and relationships."
I feel like sometimes when we hold a grudge, we can’t even remember why we are in the first place. It is best to move on and take our happiness into our own hands!
10. Master A Skill
When I say that we should master a skill, I do not mean that you need to go out and find something completely new to do! That can be costly and may not make you happier. Although, if there is something that you have really been wanting to learn how to do and have not yet, I say go for it! We can do anything, and we are all deserving!
If there is something that you are really good at or that you genuinely love doing, doing this task is most likely going to make you a happier person! In today’s society we often focus on what we lack or what we are not good at. I know that I catch myself doing this and try to change those thoughts to positive ones. Remember to do things that make you happy, not things that you think will make other people happy.
"No one is perfect. Spending time trying to build up every weakness will only lead to frustration. It's an impossible task to be good at everything. Instead, focus on your core strengths and direct them toward seizing opportunities. This is one of the most effective ways for how to be happy. You will feel more accomplished, more balanced and less frustrated."
I personally love to do DIY projects! I find them super satisfying to do and as I keep doing more, I feel that I am starting to master my skills and be able to branch out further.
Being good at something gives you a feeling of accomplishment and confidence. It is so important to make time to do things that you love to increase your happiness!
10 Ways To Be Happier – Scientifically Proven
So, what do you think? Have you noticed that you are happier when you do any of these 10 things? I personally like it when information is backed by science and research. It shows proof that these things really do work! I definitely will be trying to implement these 10 ways to be happier that are scientifically proven into my everyday life.
I have already noticed such a difference, I want to try and be consistent!
Until next time!
10 Ways To Be Happier Resources
How To Be Happy: 20 Ways To Be Happier Today
Why Meditation Makes You Happy, According To Science
Smiling can trick your brain into happiness — and boost your health
15 Scientifically Proven Ways To Be Happier
10 Scientifically Proven Ways To Be Incredibly Happy
Healthy Food Makes You Happy: Research Shows A Healthy Diet Improves Your Mental Health
How Grudges Hold You Back from Happiness (and How to Forgive)
