3 Simple Ways to Practice Happiness Every Day
Is happiness something you can practice? Yes! According to researchers such as Sonja Lyubomirsky and Ed Diener, we all have a genetic, pre-determined level of happiness. Science has shown we can raise our level of happiness from this genetic “set-point” by practicing actions proven to shift our mindset, raise happiness and improve well-being.
1. GET OUTSIDE 2. TELL YOUR GUILT TO TAKE A VACATION 3. SET SMALL GOALS
Get outside and walk, run, play! Improving our physical strength has a direct correlation to raising our emotional strength and resilience.
When we experience nature, we give our brain the gift of “Awe.” A walk in the park, by a lake, up a mountain…choose your hike! Studies show awe can be a powerful influence on our Default Mode Network. DMN is a series of interconnected regions in the brain that shape identity, ego, emotions. It’s our inner sense of self. Awe is like a spa vacation for your DMN. Awe takes us out of ourselves, our daily worries, self-critiques and ruminations; and immerses us in our surroundings. We feel humbled, inspired, generous, energized and connected to people and our larger world. All things that improve happiness!
Tell your guilt to take a vacation. How many times do you say to yourself (or others) “I should do this,” or “I should have done that.” Should is the language of guilt. Should creates pressure and negative feelings over missed expectations. When we assume a responsibility that doesn’t serve us, support our values or creates inner conflict, we “should” and shame ourselves. Should blocks optimism and positive emotional energy. It causes guilt which limits our capacity to find meaning in the moment. Guilt disconnects us from purpose and satisfaction in our lives, our work and relationships.
Notice every time you start to “should” yourself…and stop! Practice removing the word “should” from your self-talk. Tell your guilt to go take a vacation.
When your guilt comes back from vacation all exhausted, unfocused and hung-over, meet it at the door ask: why am I placing this expectation on myself? Is it justified? Am I being hard on myself? Why? Is guilt serving me in some way, I’m not immediately aware of? Am I judging myself? Worried others will judge me? What is the guilt telling me about myself? What if I replaced “should” with “want to.” How would that feel?
Set small, attainable goals. I’m continually inspired by my clients. They’re ambitious! They’re high achievers who set big, hairy, audacious goals. They juggle a lot. And, they’re stressed and their happiness scores dwindle when their goals are too high or unrealistic. Happiness is achieved when we have an optimal balance between accomplishments and goals. Unhappy people who are high achievers often set impossibly high standards for themselves. Goals are a means to the end, not the end themselves. The “end” to strive toward is continual growth and development in our personal and professional lives. Set realistic, “micro” goals. Tiny, daily goals inch you closer toward you’re bigger goal. Micro goals are like taking an energy drink shot. Progressive goals fuel us with confidence and feelings of accomplishment, momentum and self-respect. All things that help with happiness.
Want to learn more about how to choose actions that will improve your happiness? Join us September 22nd for a complimentary session, Choose to Lead With Happiness: 7 steps for creating a happier workplace. We’ll introduce you to the science of happness and give you a sneak peak of our new, seven week program on raising your happiness at work. Learn More and Register