Happiness: The elusive feeling that, for many of us, is fleeting. It’s a universal pursuit that transcends culture and circumstance, but making it last often feels difficult.
Today, we’re discussing how to be happy and how to make the feeling last. Let’s talk about the practical methods that genuinely help cultivate happy, fulfilling lives, and how to stick with them long-term.
What is Happiness?
The 2 Main Types of Happiness
Happiness is not a one-size-fits-all concept. It can be categorized into two main categories:
- Hedonic Happiness: This type of happiness is derived from pleasure and the avoidance of pain. It is the pursuit of joy and gratification from life’s experiences, such as indulging in a decadent meal, sex, shopping, substances, or prioritizing fun over responsibility.
- Eudaimonic Happiness: Eudaimonic happiness goes beyond mere pleasure and encompasses a sense of purpose and meaning in life. It’s about engaging in activities that align with our values, contribute to our personal growth, and make a positive impact on others.
The Science of Happiness
Copious research has identified myriad factors that create and sustain happiness. Genetics, personal choices, habits, and life circumstances all play a role. While genetics can make up roughly 40-50% of our happiness—or likelihood of being happy—an 85-year-run Harvard study tells us that it’s close, healthy relationships that determine whether we live a long, fulfilling life.
Outside of our relationships, though, there are many things we can do that boost our happiness on psychological and neurological levels. Among them are shifts to positive mindsets, gratitude, mindfulness, healthy habits, and even smiling more.
Below, we’ll talk about the simple yet effective practices to try now for more, better, and longer-lasting happiness.
How to Find Happiness: 10 Helpful Practices to Try Now
Practice Gratitude
Gratitude practices are powerful in their ability to focus our mind toward the positive—what we have and love, rather than what we don’t have and don’t like. Research shows that gratitude is instrumental to higher happiness levels because it helps foster an optimistic, positive mindset.
3 Gratitude Practices to Try Now
- Start a gratitude journal where you write down at least one thing you are grateful for each day.
- Write one thing you are grateful for on a note, and put it somewhere you see daily—a mirror, your desk, your refrigerator.
- Express appreciation to those around you—whether through a note, a text, or a simple verbal thank you.
Foster Mindfulness
Mindfulness is the practice of being present and fully engaged in the moment. It allows us to appreciate life as it unfolds, without judgment or distraction. Mindfulness is linked to reduced stress, improved emotional well-being, and increased happiness.
4 Ways to Be More Mindful
- Practice deep breathing or meditation exercises in complete silence. Allow yourself to simply observe your thoughts and any emotions that may come up.
- Set aside time to unplug from technology and limit screen time. Practice listening to your thoughts without distraction.
- Immerse yourself in nature, focusing on the sights, sounds, and sensations around you.
- Slow down in your movements—there is no rush. Do things a little bit slower, like eating or showering, and watch as thoughts come to you.
Build Meaningful Relationships
As noted before, social connections are one of the most—if not the most—important predictors of happiness. Strong, healthy relationships offer love, companionship, and a sense of belonging. Investing time and energy into nurturing these relationships can enhance our happiness.
5 Ways to Build Healthier, Stronger Relationships
- Reach out to friends and family regularly, whether through phone calls, video chats, or in-person visits.
- Volunteer or engage in local activities to build connections with your community.
- Communicate openly and honestly, allowing others to do the same with you.
- Hold a safe space for others’ emotions, and be vulnerable with others when you can. It is important for building bonds based on trust.
- Create healthy boundaries wherever needed to preserve your energy. Respectfully communicate your boundaries to others when necessary.
Learn and Pursue Your Passions
Engaging with what we love is vital to connecting with our joy and purpose, no matter what our passion is. Whether it’s a hobby or a dream career, pursuing our passions is shown to create sustainable well-being and happiness.
How to Pursue Your Passions in 2 Easy Steps
- Identify what makes you feel happy and alive. Is it a specific activity or hobby? Maybe it’s your job, side hustle, or relationship. Find out what makes your heart sing, and get in touch with “why.”
- Dedicate time each week to practice it, whether it’s painting, writing, cooking, or playing a musical instrument.
Learn more about how to find exactly what your passion is in this article.
Create Healthy Habits
Healthy habits have a direct relationship with increased happiness. The good news is, it’s easy to start cultivating healthier daily habits right now. The most important part is consistency, so start small and build your way up!
4 Ideas for Healthy Habits to Start Now:
- Eat a balanced, whole foods diet daily, full of fruits and vegetables.
- Keep moving, whether it’s walking, stretching, or your favorite form of exercise.
- Allow your body to rest when it tells you it needs it. Remember, rest is productive, too!
- Create stress management techniques, like deep breathing, and healthy emotional release, like journaling, talking to a trusted friend, and crying when you need to.
Embrace a Growth Mindset
A growth mindset—the positive self-belief that you can learn and grow from any challenge—will increase happiness. When we find the “silver lining” in all things and view setbacks as opportunities to be better, we cultivate resilience, a sense of achievement, and greater self-worth.
Key Ways to Develop a Growth Mindset
- Challenge negative self-talk and reframe it positively, possibly with affirmations that reinforce your capabilities. Get some ideas for affirmations here.
- Reflect on past challenges and how they contributed to your growth. Embrace the idea that each setback is a stepping stone toward success.
Practice Self-Compassion
In our pursuit of happiness, it’s essential to be kind to ourselves. Self-compassion involves treating ourselves with the same understanding and support that we would offer a friend. It allows us to acknowledge our struggles without judgment.
How to Start Being Kinder to Yourself:
- When you face difficulties, pause and ask yourself how you would respond to a loved one in a similar situation.
- Engage in self-care practices that nurture your well-being, whether through relaxation, exercise, or pursuing hobbies.
Limit Comparisons
When it’s so easy to see others’ glorified lives on social media, it’s easy to fall into the trap of comparison, leading to feelings of inadequacy, dissatisfaction, and in extreme cases, depression. Do your best to focus on your unique journey and celebrate your achievements.
How to De-Influence From Social Media
- Understand that social media is only where the “good stuff” is posted; it isn’t real.
- Remind yourself that everyone has their struggles (they’re just not posting them). We all have our own unique paths. Focus on your growth and progress.
- Take a break from social media if you find yourself frequently comparing your life to others.
Give Back
Acts of kindness and generosity can boost our happiness levels. Helping others fosters a sense of connection while enhancing our well-being.
2 Great Ways to Give Back Now
- Volunteer your time or donate resources to a cause you care about.
- Practice small acts of kindness daily, whether it’s helping a neighbor or complimenting a colleague.
Smile More!
This one is an extra interesting one. Studies have shown that you can trick your mind to create the feeling of happiness simply by smiling or laughing—even when it’s fake! Check out this Stanford research study about the fascinating link between posed smiles and genuine happiness.
Remember These Quotes About Happiness
- “If you want to be happy. Be!” – Leo Tolstoy
- “Until you are happy with who you are, you will never be happy with what you have.” – Zig Ziglar
- “If in the world today any large number of people desired their own happiness, more than they desired the unhappiness of others, we could have a paradise in a few years.” – Bertrand Russell
- “Action may not bring happiness, but there is no happiness without action.” – William James
How to Truly Be Happy: Practicing Science-Backed Habits
If you find yourself struggling with happiness, nurture your self-belief and take care of yourself. It’s incredible what a few minutes each day stretching, laughing, or doing something that makes us feel good will do for our mood.
What makes you happy? Have you tried any of our above recommendations? Let us know in the comments!