Habits are important. You are aware of how difficult it is to break a bad habit if you have ever tried.
On the other hand, good habits are ingrained deeply. Why not try to make good habits part of your daily routine?
Here are some habits to help you get started on your journey on a daily, monthly, and annual basis. Keep in mind that everyone has a different definition of happiness and a different path to achieving it.
Get rid of any of these habits that stress you out or don’t fit with your lifestyle. You’ll learn what functions well and poorly with some time and practise.
Daily habits
The following daily habits may assist you in achieving greater happiness in your life.
• Smile
When you’re happy, you tend to smile. However, it is a two-way street. Because we smile, our brain releases dopamine, which makes us feel even happier. We smile because we are happy.
The “facial feedback hypothesis,” which postulates that facial expressions may have a slight impact on emotions, was found to be related to the link between smiling and happiness, even though it was not completely conclusive. That doesn’t mean you need to fake a smile all the time. If you want to change your mood, however, try smiling the next time you’re feeling down. Alternatively, try beaming at yourself in the morning when you first wake up.
• Exercise
Exercise benefits your body, but also your mind. Regular exercise can boost happiness and self-esteem while easing the symptoms of depression, anxiety, and stress. Physical activity of any size can have an impact. If climbing a cliff or training for a triathlon doesn’t make you happy, you don’t have to do it.
The key is to not exert too much effort. If you force yourself into a demanding routine, you might get annoyed (and sore).
Consider the following exercise suggestions:
o Every night after dinner, go for a walk around the block.
o Sign up for a beginner’s yoga or tai chi class.
o Begin your day by stretching for 5 minutes.
• Get plenty of rest
Most adults need at least 7 hours of sleep each night. Your body may be trying to tell you it needs more sleep if you find yourself resisting the urge to nap during the day or if you simply feel exhausted. We all understand the importance of getting enough sleep, despite how much our modern society encourages us to sleep less. a reliable source for physical health, cognitive function, and emotional stability. You’re less likely to develop chronic conditions like diabetes, depression, and heart disease if you get enough sleep.
• Eat with your mood in mind
Your overall physical health is impacted by the foods you choose to eat, as you may already be aware. However, certain foods may impact how you feel mentally.
Make one food selection per day based on your mood if you want to start eating with your mood in mind.
For instance, try some Greek yoghurt and fruit instead of a big, sweet breakfast pastry. The protein will prevent you from feeling exhausted in the middle of the day while still allowing you to satisfy your sweet tooth. Consider adding a different food swap every week.
• Exercise gratitude
Just being thankful itself has positive effects on your mood. For instance, a two-part study found that practising gratitude can significantly affect emotions of hope and happiness.
You might want to try thanking God for one thing in the morning. You can do this as you brush your teeth or as you wait for your alarm to go off.
As you go about your day, think about looking for the good things in your life. They could be important occasions like learning someone loves you or getting a well-earned promotion.
Weekly habits
The weekly habits listed below may assist you in feeling happier.
• Declutter
Decluttering may appear to be a large undertaking, but setting aside just 20 minutes per week can have a significant impact.
What can you accomplish in 20 minutes? Lots.
Set a timer on your phone for 15 minutes and devote that time to cleaning up a specific area of one room, such as your closet or that out-of-control junk drawer. Put everything back in its proper place and toss or give away any excess clutter that is no longer serving you. To make things a little easier, keep a separate box for giveaways (and avoid creating more clutter).
• Visit friends
Humans are largely considered social beings, and while research on how exactly socialisation influences happiness is mixed, the consensus is that having social relationships can make us happy.
Who are you missing? Make contact with them. Set up a meeting or make a long phone call.
Making new friends as an adult can feel nearly impossible. However, it doesn’t matter how many friends you have. It’s all about having meaningful relationships, even if they’re with just one or two people. Consider joining a local volunteer group or attending a class. Both can assist you in meeting like-minded people in your area. They’re probably looking for friends as well.
• Make a schedule for your week
Do you feel like you’re flailing around? At the end of each week, sit down and make a basic list for the following week.
Even if you don’t stick to the plan, scheduling time to do laundry, go grocery shopping, or work on projects at work can help you relax.
You can buy a fancy planner or app, but a sticky note on your computer or a scrap of paper in your pocket will suffice.
• Get rid of your phone
Unplug. Really.
There is mounting evidence that excessive phone use can cause brain changes and affect your mood, with one review revealing more serious cognitive and emotional changes in adolescents and young adults. Turn off all electronics and store your earbuds for at least one hour once a week. They are still available if you need them later.
If you haven’t unplugged in a long time, you might be surprised at how much of a difference it makes. Allow your mind to wander for a change. Read. Meditate. Take a walk and observe your surroundings. Be gregarious. Or you can be alone. Simply be.
• Get out in nature
According to one study, spending 30 minutes or more per week in green spaces can help lower blood pressure and the risk of developing depression.
Your green space can be anywhere you can appreciate and enjoy nature and fresh air. B. Your neighborhood park, backyard, or roof garden.
Better yet, mix in some outdoor exercise for added benefit. The same study found that people who spent time in green spaces were more likely to exercise more frequently and for longer periods of time each time.
Monthly habits
You could try these monthly habits to improve your happiness.
• Give something back
If you find that giving daily compliments lifts your mood, consider making a monthly habit of giving back on a larger scale. Perhaps it’s volunteering at a food bank on the third weekend of each month or offering to watch your friend’s children one night per month.
• Remove yourself from the situation
You don’t have anyone to go out with? So what law prohibits you from leaving alone?
Consider going to your favorite restaurant, watching a movie, or going on a trip you’ve always wanted.
Even if you’re a social butterfly, making time for yourself can help you reconnect with what makes you truly happy.
• Make a list of your ideas
You arrive 10 minutes early for an appointment. Do you pull out your phone and check social media? Concerned about the hectic week ahead of you?
Trying to control your thoughts during these brief periods of time can be beneficial.
At the start of each month, write a brief list on a piece of paper or on your phone of fond memories or upcoming events.
When you’re waiting for a ride, in line at the grocery store, or just have a few minutes to kill, pull out the list. You can also use it when you’re feeling down and need to change your thoughts.
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