Some people seem to be happy while others are not.It makes you wonder if there is a formula for happiness or if some people are born with a well-developed cheerfulness genes.Regardless of what is happening in your world, you can achieve happiness.Once you understand how to do it, you can choose to experience a state of happiness whenever you want.
Step 1: Decide if you want to be happy.
It takes an active desire to be happy to achieve a state of overall happiness.It requires a commitment to being happy.It is important to choose attitudes and behaviors that promote happiness.Creating an intention to be happy is the first choice that happy people make, according to some professionals who specialize in positive psychology.There are things you can do to nurture the intention once it is made.It is possible to spend time in environments that make you happy while avoiding places that are more challenging for you.
Step 2: Practice gratitude.
Every day, write in a journal.Every day you should write down everything you are thankful for.There is a tendency for gratitude to increase positive emotions while blocking negative ones.It is difficult to experience incompatible emotions at the same time.It is hard for conflicting emotions to occur at the same exact time because of the close proximity.The more you focus on one emotion the less on the other.If you spend more time being thankful then it becomes more difficult to feel bad about yourself.Texting a friend something you're thankful for each day is another way to practice gratitude.A more pleasurable life experience can be created if you focus on positive features.People who have higher levels of gratitude recover quicker from illness and psychological trauma.
Step 3: The good can be found in people and situations.
Happy people try to focus on the positive aspects of the people around them.Even the most frustrating people have good qualities.When you are aware of someone's negative personality trait, take a moment to think of the other good characteristics about her.If you find it annoying that Susan talks about herself so much, it might be a good idea to remind yourself of how helpful she is when other people ask her for help.You should surround yourself with positive people.People who spend time with happy people are more likely to be happy in the future.It can be difficult to find the good in an ornery person.When dealing with an ornery person, you can use deep breathing and draw air into your midsection.Release the air through your mouth.Focus on the breath that you take.When you feel unaffected by the ornery person, repeat this as often as you need.If you want to stay in your happy place, use an anchor word.You can imagine that the word is written on a white wall in your mind, and then look at it with your imagination.You can say it to yourself.You might want to use words like compassion or love to remind yourself that ornery people are usually unhappy.These reminders can remind you to be more compassionate.
Step 4: Do things you enjoy.
People who are satisfied with their lives tend to be happier.Increased feelings of life satisfaction and happiness can be achieved by simply doing what feels good.Whether it is turning up the radio in your car when your favorite song comes on or driving cross country over the course of a month in the summer, commit to doing things that make you happy.Try to have fun and not worry about doing the right thing.Doing so will open you up to new opportunities.Although doing things that you enjoy increases happiness, stepping out into the unknown can increase your life satisfaction as well.It is possible to experience greater satisfaction in life if you try something that is out of your comfort zone.If you have always wanted to do it, then try it.Make sure that your activities are legal and constructive.
Step 5: Things that don't make you happy.
If you can, choose to do what you like and avoid doing things you don't like.Happy people choose to focus on creating an experience that they enjoy.Sometimes you will have to engage in activities that are less than thrilling for you.Although your ultimate goal should be to eventually move on to something more pleasant, it is important to learn how to manage how you feel until you can make the necessary changes.Happy is a choice.Use humor, and a few other things, to stay happy in less desirable environments.It is easier to enjoy life if you can see the funny side of things.You can release tension and stress by talking to someone.Talk about what you want to accomplish during these conversations.People who are happy are optimistic.It is possible to increase your happiness levels by sharing your vision.When you aren't involved in the activities you dislike, be sure to do more things that you enjoy.This isn't a license to act recklessly.If you quit a job that you don't like without an alternative income, you will be even more unhappy.Don't look for a different job.Through intentional action, you can move closer and closer to what you love.It could lead to harmful consequences if you just avoid obligations that you don't like.
Step 6: It's necessary to help at least one person a day.
Altruism results in higher levels of happiness in your life.Neuroscience shows that the areas of the brain that are associated with pleasure are activated when people do nice things.You are creating a happier life experience for yourself when you engage in acts of kindness.It doesn't really matter how you help a person.You don't have to do a lot for this to work.Doing small favors can make you happy.Consider volunteering, donating money or items, buying someone a small token of appreciation, showing compassion, or any other altruistic gesture.Don't make the acts of kindness out of obligation.It is important that your kind gestures do not become overwhelming.If either of those conditions exist, the altruistic behavior becomes a burden and no longer increases your happiness.
Step 7: Try to practice forgiveness.
It is possible to release bitterness about a situation or person with forgiveness.You are willing to experience more joy in your life if you no longer experience that emotional burden.Forgiveness is not for the person who has hurt you, it is for you to be able to release the negative emotions that are causing you psychological and physical pain.You can experience more happiness as a result.Accepting that you are angry is a good way to practice forgiveness.You have to acknowledge that you are angry in order to practice forgiveness.Writing down why you are angry will give you a clear picture.The incident has helped you grow.Every situation is a learning experience.It is easier to forgive other people when you acknowledge that you have learned something from the experience.Take a few minutes to think about the answer to the question, "What have I learned from this experience?"Did you learn to always have an alternative plan?Think about the person you are angry with.She is a human and everyone makes mistakes.Why did she do that?You may be more willing to forgive her if you see her as a person who is struggling in some areas, rather than as someone who just doesn't care.
Step 8: Show compassion to decrease anger.
Try to find things that are similar to the person you are angry with.It's possible that you both like the same music, live in the exact same neighborhood, have similar fashion styles, and have kids that go to the very same school.You will experience more compassion if you see similarities.It has been shown that tapping your fingers to the same rhythm increases compassionate behavior.The differences between you and the other person are irrelevant.
Step 9: Let go of any resentments.
It's a good idea to let go of your resentments.You can experience greater life satisfaction if you are free from grudges.Decide if you want to tell the person or not.The alternative to forgiveness leads to ruminating thoughts.You will spend a lot of time thinking about the wrongdoings that have been inflicted on you by others, which will cause emotional distress.It's wise to let go of grudges.The health benefits of forgiveness and releasing grudges include improved heart health, a better immune system, less anxiety, and fewer symptoms of depression.
Step 10: Take care of your relationships.
It's important to make time for those closest to you.Being socially connected is important to happiness.It's important to make healthy relationships a priority.A sense of identity is one of the reasons that relationships make people happier.People feel more connected to other people.Positive emotion is more experienced from relationships than from material things.
Step 11: Work and do activities that are meaningful.
People tend to be at their best when they are in their flow or zone of genius.If you enjoy undertakings that bring you a sense of satisfaction, you should pursue them.When people are involved in activities that allow them to grow, they feel more fulfilled.One study showed that people who saw their jobs as a calling reported more life satisfaction than their counterparts.
Step 12: What will make you happy?
What do you think will make you happy?Most people want to be happy but don't know what happiness is.Everyone is different when it comes to happiness.It is possible to determine what will make you happy by reflecting on your values.If you could change one thing in your community or environment, what would it be?What was the most satisfying moment in your life?What three items would you save if there was a fire in your home?People and animals are safe.If you see any themes emerging among the answers to this question, that is a clue to what goals will make you feel the most fulfilled and happy.What issues are you most passionate about?What issues do you find yourself talking about?
Step 13: Establish your goals.
It's time to set some goals once you know what makes you happy.The road map will get you from where you are to what you want to be.They help you to stay focused so that you can accomplish what you want.
Step 14: Don't be afraid to dream big.
You can break your goals down into manageable steps.Make sure that your goals are measurable.You should include a time frame as well.If you want to make yourself more of a priority, you might say, "I will get a massage once per month, beginning this month."It's better to say "I'm going to maintain my weight" rather than " I won't gain any weight."More often than not, positively worded goals are accomplished.
Step 15: Benchmarks should be identified.
When your goals are large, they may be hard to achieve.Benchmarks are the best way to make these goals feel realistic.Benchmarks can be set by breaking large goals into smaller steps.Smaller goals can help you stay on track so that you don't get overwhelmed and give up.Suppose you decide that taking your family on a vacation every year would make you happy.By July of every year, you should have at least $5,000 in your savings account.You could set monthly or weekly benchmarks instead of waiting until June 1st to come up with $5K.$100 a week is a reasonable benchmark.You might want to lose 20 pounds in 10 months.Losing 2 pounds per month is a reasonable benchmark.chunking down the goal is a method of creating benchmarks.
Step 16: An action plan can be created.
Developing goals and taking action on them are different things.It is time to act once your goals have been identified.Your decision to be happy should always be your top priority.Write down what you will do every day to reach your goal.Potential barriers that might prevent you from achieving your goals are important to identify.Try to figure out a way to overcome them.If you need help, consider getting it from your family and friends.A morning walk is included in your action plan if you want to lose three pounds per month.Maybe you could change the plan to include an evening walk if you know that you like to sleep in.You could ask your family to help you out on the morning walk.
Step 17: Write your goals down.
Write down your goals and action plan.Research shows that you are more likely to accomplish your goals if you write them down.Writing down your goals will help you reach them.There is a study that was conducted at Harvard University.According to the study, the three percent of participants who actually wrote down their goals earned ten times more than the other 97 percent.Reviewing your goals daily will keep them fresh in your mind.
Step 18: Silence your critic.
Your inner critic will emerge as you move toward your goals.The inner voice is critical and self-destructive.Your inner critic is probably to blame when you find yourself questioning your goals and being happy.When your inner critic starts talking, be sure to think more positive thoughts.You could say, instead of saying, "I'm so awful because I didn't meet my benchmark this week," you learned something new.Your inner critic is a collection of thoughts that you hear in your mind, not an actual voice, and this was a small setback that turned into a learning experience.You have been gathering unconscious fears since you were a child.
Step 19: It's a good idea to exercise on a regular basis.
When you engage in physical activity, the endorphins that are released will make you happy.Regular exercise increases happiness and self-esteem.One study shows that the same level of impact on happiness can be achieved by consistent exercise.
Step 20: Get some rest.
It is important to get enough sleep.Lack of sleep can cause problems with controlling your emotions and anger.Sleep deprivation is thought to be linked to depression, suicide, and risk-taking behavior.Allowing yourself enough time to sleep will allow you to experience greater happiness.
Step 21: It's a good idea to eat healthy.
The modern American diet consists of sugars, refined carbohydrates, and vegetable oils.Research shows a correlation between this diet and increased unhappiness, depression, and other mental health concerns.Mood regulation should be promoted by your food choices in order to experience a greater level of happiness.Eating seafood, nuts, and whole grains will help your blood sugar levels and will make you feel better.You can protect your brain against mood disorders with healthy fats.Chicken and beef are free from harmful hormones that can affect your happiness.You need to read the labels.
Step 22: Happy sounds and positive smells are what you should surround yourself with.
Your sense of smell and hearing have an impact on your happiness.You can keep a happy atmosphere in your home or office by playing music that you enjoy.When you need a quick happiness booster, keep a bunch of essential oils on hand.
Step 23: Understand the goal of being present.
There is a process of observing situations and circumstances from an objective perspective.It allows you to pay attention to the good that is happening in your current environment without thinking about the future or the past.The techniques have been shown to increase positive emotions and decrease stress.One study found thatMindfulness based therapy was just as effective as antidepressants for treating depression.
Step 24: Don't leave the moment.
Take a moment to savor the things that you enjoy.Take time out to really enjoy it, whether it is eating that delicious pastry or relaxing in a luxurious bubble bath.Individuals who take a few minutes each day to actively savor an activity that they normally complete in a hurried fashion, such as eating breakfast, drinking a cup of tea, or walking to the train, tend to experience more happiness and fewer symptoms of depression.Spending a few moments reminiscing and expressing gratitude about the positive things happening in your life results in a happiness boost.The reality is right now.Anything that isn't happening right now is either in the future or the past.The event that is scheduled to happen ten minutes from now is not happening in the present.It is possible to find solutions to problems or enhance the pleasurable feeling that you are currently experiencing by focusing on the present.Even though you are having a tough day, try to stay in the moment.Try to savor the goodness in the present moment instead of trying to get away from the difficult experience.It's a good place to reflect on the changes you need to make in order to improve the situation.
Step 25: Accept negative interactions without judgement.
It is okay to have an unpleasant experience.It is important to learn how to allow the experience to occur without judgement.Are you going to feel anger or sadness?Maybe.You shouldn't berate yourself or blame others for what happened.Going into a nonjudgmental stance is a great way to approach the process.As you watch, use very concrete words.Try not to attach any emotion to it, as you can say things like "I observe that my heart is beating faster as I talk to my husband."Tell us what you are experiencing.Again, you are looking for a detached description.You don't have to say "My husband is wrong for yelling at me" if you notice that my face is hot and I have an urge to yell back at my husband.What is happening is what you are focused on.You should participate in the interaction in a nonjudgmental way.If you need to ask questions, describe what you'reExperiencing to the other person.You can say, for example, that you are raising your voice.Why is that?
Step 26: Make it a part of your daily routine.
It may be difficult to do at first but as you practice it, it becomes very useful.There are a lot of different techniques that you can use.One great meditation technique for beginners is to sit in a quiet place and only pay attention to your breathing.When a thought arises, make a mental note and focus on breathing.Gradually increase the time that you practice this technique, starting with five to ten minutes.When you first start practicing this exercise, you may experience intrusive thoughts.The more you practice, the easier it will be to focus on your breathing.This teaches you how to focus on the present without thinking about the future.You will be able to apply the same strategy when faced with a difficult situation once you master this simple technique.The solution is more important than the problem.Even when the situation seems daunting, this will make decision making easier.