We all want to be happy. Centuries of research suggest that many factors affect our happiness. One factor is genetics, which plays a role in determining an individual's baseline level of happiness. Genetics is estimated to account for about 40-50% of a person's overall happiness. The good news is that 50-60% of our happiness is influenced by environmental factors, such as upbringing, relationships, work and financial situation, personal beliefs and values, and intentional activities and habits that promote well-being. Let’s look at 10 ways we can intentionally happify our lives. These factors are based on scientific research on happiness.

1. Find Purpose.

Finding purpose in life can have a significant impact on overall happiness. Having a clear sense of purpose can provide direction and meaning to one's life and can bring a sense of fulfillment and satisfaction. When you have a sense of purpose, you are more likely to feel motivated and engaged in life. You feel a sense of accomplishment when you are working towards a goal that is meaningful to you. This can help improve self-esteem and boost positive emotions. Additionally, having a sense of purpose can provide a sense of belonging and connect you to others who share similar values and goals. This can help build strong social connections, which are important for overall happiness and well-being.

Overall, finding purpose can help individuals feel more fulfilled and satisfied with life, and can have a positive impact on mental and emotional well-being.

2. Mindfulness Meditation.

Mindfulness meditation is a practice that involves focusing one's attention on the present moment, without judgment. This practice has been shown to have several benefits for both mental and physical well-being. Mindfulness meditation has been shown to:

• Reduces Stress: Mindfulness meditation reduces stress and anxiety levels by calming the mind and promoting relaxation.

• Improves Mood: Practicing mindfulness meditation can increase positive emotions and reduce negative feelings, such as anxiety, anger, and depression.

• Increases Self-Awareness: Mindfulness meditation helps individuals become more aware of their thoughts, emotions, and physical sensations, which can lead to greater self-awareness and self-understanding.

• Enhances Emotional Regulation: Regular mindfulness meditation practice can improve emotional regulation, helping individuals better manage negative emotions and reactions.

• Increases Focus and Attention: By improving attention and focus, mindfulness meditation can help individuals be more productive and present in their daily activities, leading to greater satisfaction and happiness.

Overall, mindfulness meditation can help individuals cultivate greater happiness by reducing stress, improving mood, enhancing self-awareness and emotional regulation, and increasing focus and attention.

3. Practice Gratitude.

Practicing gratitude involves actively focusing on and appreciating the positive aspects of life. It has been shown to have many benefits for overall happiness and well-being, including:

• Increases Positive Emotions: When individuals focus on the matters they are grateful for, they experience an increase in positive emotions such as joy, contentment, and satisfaction.

• Reduces Negative Emotions: Practicing gratitude helps individuals shift their focus away from negative experiences and emotions, reducing feelings of anger, frustration, and depression.

• Improves Relationships: Expressing gratitude towards others can improve relationships and increase feelings of connection and happiness.

• Enhances Resilience: By focusing on the positive aspects of life, individuals become more resilient in the face of challenges and difficulties.

• Increases Satisfaction with Life: When individuals regularly practice gratitude, they tend to have a more positive outlook on life and experience greater overall satisfaction.

Overall, practicing gratitude can help individuals increase happiness by reducing negative emotions, improving relationships, enhancing resilience, and increasing satisfaction with life.

4. Exercise Regularly.

Exercising regularly has been shown to have numerous benefits for physical and mental health, including increased happiness.

• Boosts Mood: Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. This can help reduce feelings of anxiety, depression, and stress, and improve overall mood.

• Increases Energy: Regular physical activity can increase energy levels and help individuals feel more awake and alert during the day.

• Improves Self-Esteem: Exercise can improve physical health, which can lead to increased self-confidence and self-esteem.

• Reduces Stress: Exercise has been shown to help manage stress and reduce symptoms of anxiety and depression.

• Improves Sleep: Regular exercise can help improve sleep quality, which can have a positive impact on overall well-being and happiness.

Overall, exercising regularly can help individuals increase happiness by boosting mood, increasing energy, improving self-esteem, reducing stress, and improving sleep. So, find an activity that you enjoy and make it a part of your daily routine.

5. Connecting with Others.

Connecting with others and building strong social relationships can have a significant impact on overall happiness and well-being, some benefits are listed below:

• Provides a sense of belonging: Strong social connections can provide a sense of belonging and support, which can increase overall well-being.

• Reduces stress and anxiety: Having a supportive network of friends and family can help individuals manage stress and anxiety more effectively.

• Improves mood: Interacting with others and having meaningful social connections can improve mood and reduce feelings of loneliness and depression.

• Increases life satisfaction: Studies have shown that individuals with strong social connections tend to experience greater overall satisfaction with life.

• Promotes personal growth: Building relationships with others can provide opportunities for personal growth, learning, and self-discovery.

Overall, connecting with others and building strong social relationships can help individuals increase happiness by providing a sense of belonging, reducing stress and anxiety, improving mood, increasing life satisfaction, and promoting personal growth. Make time for friends and family, and seek out opportunities for community involvement.

6. Give Back.

Volunteering, or giving time and energy to help others, has been shown to have numerous benefits for both mental and physical health, including increased happiness. Some of the benefits are listed below.

• Increases Positive Emotions: Volunteering can increase feelings of joy, satisfaction, and purpose, leading to increased happiness.

• Improves Mental Health: Volunteering has been shown to improve symptoms of depression, anxiety, and stress, and can lead to greater overall mental well-being.

• Builds Stronger Communities: Volunteering helps build stronger, more connected communities, which can increase feelings of belonging and happiness.

• Provides a Sense of Purpose: By giving back to others, individuals can find a sense of purpose and meaning, which can lead to greater overall happiness and life satisfaction.

• Enhances Empathy and Compassion: Volunteering can help individuals develop greater empathy and compassion for others, leading to increased feelings of connection and happiness.

Overall, volunteering can help individuals increase happiness by increasing positive emotions, improving mental health, building stronger communities, providing a sense of purpose, and enhancing empathy and compassion. Look for opportunities to help those in need in your community.

7. Get Enough Sleep.

Getting enough sleep has numerous benefits for physical and mental health and is essential for overall health and happiness. Some benefits of adequate sleep are:

• Improves Mood: Getting enough sleep can improve mood, reducing symptoms of depression and anxiety and increasing feelings of happiness.

• Increases Energy: Adequate sleep can increase energy levels and enhance physical and mental performance.

• Supports Cognitive Function: Sleep is essential for cognitive function, including memory, attention, and problem-solving skills.

• Reduces Stress: Sleep can help manage stress and reduce symptoms of anxiety and depression.

• Enhances Physical Health: Adequate sleep can improve physical health, leading to a stronger immune system, lower risk of chronic disease, and increased overall well-being.

Overall, getting enough sleep can help individuals increase happiness by improving mood, increasing energy, supporting cognitive function, reducing stress, and enhancing physical health. Make sure to get at least 7-8 hours of quality sleep each night.

8. Eat a Healthy Diet.

A balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can improve energy levels, mood, and overall well-being. Some other benefits include:

• Improves Mood: Consuming a diet rich in nutrients, including vitamins, minerals, and healthy fats, can improve mood and reduce symptoms of depression and anxiety.

• Increases Energy: Eating a healthy diet can provide the body with the necessary nutrients to produce energy, leading to increased alertness and focus.

• Enhances Brain Function: Consuming a diet rich in nutrients can enhance brain function, leading to improved memory and cognitive function.

• Reduces Stress: Certain foods, such as complex carbohydrates and omega-3 fatty acids, have been shown to help manage stress and reduce symptoms of anxiety and depression.

• Supports Physical Health: Eating a healthy diet can improve physical health, leading to a stronger immune system, lower risk of chronic disease, and increased overall well-being.

Overall, eating a healthy diet can help individuals increase happiness by improving mood, increasing energy, enhancing brain function, reducing stress, and supporting physical health. Try slowly changing your diet to the healthiest diet you enjoy and can afford.

9. Pursue Your Hobbies.

Engaging in activities you enjoy can bring a sense of joy and fulfillment to your life. Some benefits of having and doing hobbies include:

• Increases Positive Emotions: Engaging in activities that you enjoy can increase feelings of joy, satisfaction, and purpose, leading to increased happiness.

• Improves Mood: Pursuing hobbies can provide a much-needed escape from the stress and demands of daily life, improving mood and reducing symptoms of depression and anxiety.

• Provides a Sense of Accomplishment: Completing projects or tasks related to your hobby can increase feelings of accomplishment and self-esteem.

• Enhances Creativity: Engaging in creative hobbies can enhance problem-solving skills and improve overall cognitive function.

• Builds Social Connections: Pursuing hobbies can provide opportunities to connect with others who share similar interests, leading to increased social support and connection.

Overall, pursuing your hobbies can help individuals increase happiness by increasing positive emotions, improving mood, providing a sense of accomplishment, enhancing creativity, and building social connections. Find time for hobbies and interests, and make them a priority.

10. Cultivate Optimism.

A positive outlook can help improve mood and increase resilience in the face of challenges. The practice of focusing on positive thoughts and experiences has many benefits, some are listed below:

• Improves Mood: By focusing on positive experiences and expectations, individuals can improve their mood and reduce symptoms of depression and anxiety.

• Increases Resilience: Optimistic individuals tend to be more resilient in the face of challenges and difficulties and are better able to bounce back from setbacks.

• Improves Relationships: Optimistic individuals tend to have better social relationships, as they approach others and experiences with a positive outlook.

• Increases Life Satisfaction: Individuals who are optimistic tend to have a more positive outlook on life, leading to increased overall life satisfaction.

• Enhances Physical Health: Studies have shown that optimistic individuals tend to have better physical health, including a stronger immune system, a lower risk of heart disease, and a longer lifespan.

Overall, cultivating optimism can help individuals increase happiness by improving mood, increasing resilience, improving relationships, increasing life satisfaction, and enhancing physical health. Practice positive thinking and focus on the good things in life.

Conclusion

Happiness is a complex and dynamic state that can change over time and is influenced by both past experiences and current circumstances. However, small changes can improve your happiness, so get started and keep experimenting until you find what works best for you.

Written by Aldrin V. Gomes, PhD, FCVS, FAHA

References

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