3 Easy Happiness Habits that Last

Introduction

All of us want to live a beautifully happy life, but that’s easier said than done. Sometimes life gets a bit too busy, and when that happens it’s easy to forget to take care of yourself. Have you reached a point where you’ve realized you aren’t as happy as you once were? Well, you’re in the right place! Here are 3 daily happiness habits that work and last. 

Do you want to know every happy person’s secret? Small, daily happiness practices. That’s honestly it. You don’t have to make life-altering changes to see a significant boost in your mood. If you slowly integrate these happiness habits that work, I promise that you will see a positive shift in your daily mood in just a few weeks.

This post is all about easy, daily happiness habits that actually work. This list of happiness habits is your key to becoming a happier person.

The Science Behind Happiness

Before we get into the nitty-gritty, it’s important that you understand the science of what goes into being a happy person.

There are three things that comprise happiness in every person: genetics, life circumstances, and personal choices.

1) Genetics – Everyone is born with a base level of happiness determined by genes. This makes up about 50% of a person’s happiness. These genes impact brain chemistry and how much certain “happiness hormones” (serotonin, dopamine, and endorphins) are released.

2) Life circumstances – 10% of happiness comes from life circumstances like sex, education, and environment. 

3) Personal choices – The last thing that makes up happiness is personal choices, which determine a whopping 40% of a person’s happiness. These personal choices include daily habits! Daily habits can greatly alter how much happiness you experience. This post will help you understand these happiness habits so you can incorporate them into your daily life to become a happier person overall.

3 EASY Happiness Habits That Actually Work

1) Practice gratitude

It can be easy to take things for granted – your comfortable bed, that candle that smells so good, or a warm hug from a friend. Reminding yourself every day of the reasons you have to be grateful helps you appreciate the small things. After doing this for a while, you’ll see your brain automatically notice the small reasons to be grateful every day. 

One study found that people who wrote down things they were grateful for once a week saw a 25% increase in happiness.

I challenge you to write down three things a day you are grateful for. They can be small or big, all that matters is that you recognize your gratitude. This seriously takes 1 minute a day but it will make a huge difference in your level of happiness.

2) Mindfulness

Getting caught up in the hustle and bustle of life is natural, but it’s important you take some time every day to slow down, even if it’s just for a few minutes. Practicing mindfulness stops the brain from overthinking – a common cause of depression – and helps you live in the moment. It also helps to create self-awareness and emotional resilience – two huge factors in keeping happiness consistent.

Three of the most common mindfulness activities:

Breathe: A very easy way to practice mindfulness is to close your eyes for 30 seconds a few times a day and take three big deep breaths. Try not to think about anything else but your lungs filling with air and then exhaling. This helps slow the mind down by calming your nervous system, slowing the heart rate, and grounding you in the present moment. This technique is great before stressful tasks like taking a test or giving a presentation. 

Journal: If you have a few more minutes, journaling is an effective way to practice mindfulness and gain mental clarity. Contrary to popular thought, you don’t need a prompt to start. Write down what you’re thinking and feeling. You’d be surprised how many of your thoughts you aren’t consciously aware of. Journaling gives you a safe space to work through these feelings and helps you process your thoughts slowly and mindfully. You don’t have to journal for a long time – try starting with just 5 minutes to see how it feels and what comes out. 

Meditate: When most people think of mindfulness, their mind likely goes right to meditation. Meditation might feel daunting, but I promise it’s easy for anyone to do one simple meditation every day. In fact, intentional breathing is a type of meditation! Here are two simple meditation techniques to get you started:

1. Get in a comfortable spot and sit or lie down and close your eyes. Begin taking long, deep breaths – in through your nose and out through your mouth. Try to think only about your breath. Be gentle with yourself when your mind wanders. Notice I said when, not if, because it will happen. When you notice yourself thinking, gently bring your attention back to your breath. If it helps, you can inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Count along the way to give your mind something more concrete to focus on. You can do this for as short as one minute or as long as you want.
2. Body scan: Get comfortable and close your eyes. Clear your mind and focus on your body. Start at the top of your head and slowly scan down your body. As you’re scanning, take notice of how each body part feels. Do you have a headache? Are your legs sore? Is your stomach full from a delicious meal? Just simply notice how your body feels. Go down and up as many times as you’d like. Remember to gently bring your attention back to your body when your mind wanders off.

Adding mindfulness to your list of happiness habits can easily but drastically transform your mindset and bring more happiness to your everyday life. 

3) Random acts of kindness

Increasing your happiness comes from not only doing things for yourself but for others. When you do nice things for others, oxytocin, serotonin, and dopamine are released in your brain. These “happy chemicals” improve mood and decrease stress. 

Similar to gratuity, doing acts of kindness rewires your brain to focus on the positives of life. It also increases the feeling of self-worth, one of the largest determinants of happiness. By doing things for others, you feel useful and valued, which leads to more satisfaction in life.

One study found that doing five acts of kindness for others every week greatly increased happiness. Those who continued practicing kindness saw long-term happiness.

Just like the other habits, this is incredibly easy and takes only a few minutes every day. These acts of kindness don’t have to be large gestures. All that matters is that you actively do small, nice things for people.

Here are some examples:

1. Say compliments out loud: How often have you thought something like “Her hair looks so good today” or “She’s so good at making people laugh?” My guess is this happens more often than you think. Next time you notice these thoughts, say it out loud. Give people compliments when you think of them. Expressing these positive feelings makes you and the person on the receiving end of the compliment so much happier. You never know what others are going through, and sometimes a simple compliment is enough to make someone’s day.
2. Leave a nice note: Take one minute out of your day to leave a kind message for your family and friends. This can be as simple as “I hope you have a good day today!” or something bigger like 3 reasons why you feel lucky to have that person in your life. 
3. Bring snacks: Food is one of the most wonderful parts of life, and sharing that joy with others feels really good. If you have a work meeting, take a few minutes to go grab candy or snacks beforehand. I promise your coworkers will be happily surprised and grateful to have a thoughtful friend like you.
4. Buy a stranger’s coffee: Next time you’re at your favorite coffee place, spend an extra few dollars buying the order behind you. You’ll likely be met with so much gratitude, even if you spent just 3 more dollars. People aren’t as impressed by the money you spend, but by the action you take when it isn’t necessary. It’s a small gesture but can mean so much to other people and yourself.

Partaking in these simple acts of kindness helps you and others gain more happiness. When these things are done consistently, that happiness is long-lasting. It also creates a ripple effect. When someone has something nice done for them, they are more likely to do it for others. The more people engage in these random acts of kindness, the more kindness will be in the world. You can actively contribute to making the world a better place while also improving your mental health. 

A very important note

I encourage you to try to add these simple actions to your everyday routine. When do you, though, remember to be kind and patient with yourself. If you get busy one day and don’t have a chance to do these things, it’s okay! Busy days are normal but try to allow yourself to spend a few minutes every day rewiring your brain to be a happier person. Life is short and you deserve to live the happiest life you possibly can.

 You are loved and worthy of living a happy life for YOU.