Why are some people happy and others are not?
It is estimated that 50% of our happiness in life comes from genetic wiring and that everyone has a happiness set point in their brain. Life events, such as becoming widowed or winning the lottery, only have a short term effect, then we return to our happiness set point.
However, certain techniques are believed to permanently raise this set point and there is now a strong movement advocating that you can train your brain for happiness. Activities, such as meditation, charity work, spending time with happy people, giving thanks, and getting out in nature, all have a positive effect on how you feel and can be used as happiness training exercises.
While many of these activities just seem like a normal part of life, the busy pace of the modern world can distract you from taking the time to do them properly and, worse still, can lead to stress, worry and unhappiness.
At Mind Gardener, we advise people to pay as much attention to their mind fitness as their physical fitness, and to incorporate 20 minutes of activities like these happiness tips into their day.
Tip 1: Act Charitably
The same brain region lights up when acting charitably as when eating chocolate or winning the lottery. Find an opportunity to do something for someone else every day. You could volunteer, ‘pay it forward’, or do something simple that impacts positively on someone else’s happiness.
Tip 2: Expose Yourself
Emotions are contagious. Sad movies can make you cry, and positive stories make you feel hope and joy. Check that you are not being over-exposed to sad or negative emotions through what you read and watch, who you know, and where you spend your time. Increase your exposure to positive emotions in all parts of your life.
Tip 3: One Minute Meditation
Your brain has a happiness “set point” that it will return to no matter how joyous or tragic an event you experience. Meditation is a proven method to permanently raise this set point. Start with just 1 minute of meditation per day, increasing the time over the coming month until you are meditating for 20 minutes each day.
Tip 4: Stop Complaining!
Focusing on negatives makes them appear larger than they really are. Have a complaint-free week. Notice when you are complaining (to others or just to yourself) and stop yourself mid sentence. This will start training your brain to interrupt thoughts that trigger negativity, allowing more room for happiness to grow.
Ensure you are surrounding yourself with the right people. Spend time with happy people if you want to increase your happiness.
Tip 5: Picture It
The same neurons fire when you visualise something as when you actually do it. At the start and end of each day, and at least 3 times during the day, picture yourself in positive situations and experiencing happiness.
Tip 6: Get Presence
Happy people are more present and engaged with what is happening around them. Pick 3 routine tasks you do in a day, like making a cup of tea, cleaning your teeth or walking to the bus stop. Slow them down and use them as little training exercises to become more present.
Tip 7: New Learning
Learning new things is a great workout for your brain. It develops new neural pathways that contribute to brain health and happiness.
Do something really challenging like learning a new language, or simply explore your own city and find a new way to get somewhere.
Tip 8: Gratitude Diary
Research shows that people get happier when they focus on the things they have, and are grateful for, rather than the things that are missing in their lives. Jot down three things you are grateful for every night before you go to bed. You will be surprised how many things you can think of once you do this a few times!
Tip 9: Infect Others
Happiness is like a virus. Research shows that your emotions can be tracked through at least 3 degrees of separation. So spread the happiness virus. Smile genuinely at everyone you pass by, strike up a friendly conversation with a stranger, and play, laugh and create a fun environment for those around you.
Tip 10: Go Green
Researchers have found that just 5 minutes of daily “green” exercise (activity in the presence of nature) benefits your mood, self-esteem and mental health. Getting your green exercise might be as simple as taking more notice of the nature you already pass by each day. Or take a short walk, do a little gardening, play in the park with your children. You can find a slice of nature anywhere.
The Living Happy Guide is available from www.mindgardener.com. You can also visit facebook (Mind Gardener) and twitter- @MindGardenTips.
Also, don’t miss RESCU’s other Mind Gardener article: The Bump to Baby Guide by parenting expert Susan Pearse.