Editor’s note: This is a guest post from Gretchen Rubin of The Happiness Project.
Maybe you’re feeling down because of the financial crisis. Maybe you’re feeling overwhelmed by holiday tasks. Maybe you’re rushing around to try to get things done before you leave for vacation. Or maybe you’re just having a lousy day.
If so, you can make yourself happier – right now. In the next thirty minutes, check off as many of the following items as possible. Each one will lift your mood, as will the mere fact that you’ve tackled and achieved some concrete goals; by doing so, you boost your feelings of self-efficacy, which can boost happiness.
1. Boost your energy. Stand up and pace while you talk on the phone or, even better, take a brisk ten-minute walk outside. Research shows that when people move faster, their metabolism speeds up, and the activity and sunlight are good for your focus, your mood, and the retention of information. Plus, because of “emotional contagion,” if you act energetic, you’ll help the people around you feel energetic, too.
2. Count your blessings. Take ten minutes to think about all the things in your life that are going right, about all the things that other people do to help you, about all the things that you’re thankful for. In the tumult of everyday life, it’s very easy to focus on the negative and to lose sight of what really matters.
3. Reach out to friends. Make a lunch date or send an email to a friend you haven’t seen in a while. Having warm, close bonds with other people is the KEY to happiness, so take the time to stay in touch. Somewhat surprisingly, socializing boosts the moods not only of extroverts, but also of introverts.
4. Perform an action that reflects your values. Do you think organ donation is a good idea? Sign up online to be one yourself; it takes less than a minute. Worried about climate change? Refill your water bottle from the tap instead of buying a couple of bottles throughout the day. The First Splendid Truth holds that to work on happiness, we should think about feeling good, feeling bad, and feeling right, in an atmosphere of growth. Living up to your values will help you “feel right.”
5. Rid yourself of a nagging task. Answer a difficult email, do an errand you’ve been putting off, or call to make that dentist’s appointment. Crossing an irksome chore off your to-do list will give you a big rush of energy and relief.
6. Create a calmer environment. Clear some physical and mental space around yourself by sorting papers, pitching junk, cleaning a closet, answering a few emails, filing, or even just making your piles neater. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizeable dent. Try to get in the habit of using the “one minute rule” — i.e., never postpone any task that can be completed in less than one minute. And always make your bed in the morning!
7. Lay the groundwork for some future fun. Order a book you’ve been wanting to read (not something you think you should read) or plan an excursion to a museum, hiking trail, sporting event, gardening store, movie theater—whatever sounds like fun. Studies show that having fun on a regular basis is a pillar of happiness, and anticipation is an important part of that pleasure. Try to involve friends or family, as well; people enjoy almost all activities more when they’re with other people than when they’re alone.
8. Do a good deed. Make an email introduction of two people who could help each other, or set up a blind date, or shoot someone a piece of useful information or gratifying praise. Do good, feel good—this really works. Also, although we often believe that we act because of the way we feel, in fact, we often feel because of the way we act. When you act in a friendly way, you’ll strengthen your feelings of friendliness for other people.
9. Act happy. Put a smile on your face right now. Research shows that even a fake smile has a positive influence on your emotions—turns out that just going through the motion of happiness brightens your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.
Some people worry that wanting to be happier is a selfish goal. To the contrary. Studies show that happier people are more sociable, likeable, healthy, and productive—and they’re more inclined to help other people. So in working to boost your own happiness, you’re benefiting others as well.
What other strategies have you tried to give yourself a happiness boost?
Read more from Gretchen Rubin at her blog, The Happiness Project, or subscribe to her feed.
13 trackbacks
47 brilliant comments
What a fantastic list - They’re all so true! I had such a busy day on Saturday but had scheduled a lunch in the middle of the day with a friend and it’s amazing how much better it made everything seem.
I also find that sometimes it’s nice to just “escape” for a little bit. Reading a good book or watching a show for a few minutes takes my mind off of whatever is stressing me out and when I’m done, I’m a little more relaxed.
Acting happy is excellent advice at any time of the year, especially so during the holidays when many people are down or overwhelmed.
Making a conscious decision to be happy begins with acting the part.
Or, if you want to be instantly happy..then just accept the moment, accept what is.
Happiness = Acceptance
Unhappiness = Resistance / Non-Acceptance
Great post Gretchen, I love your stuff, now I’m just waiting for the book :)
Cheers,
Glen
Hey Gretchen, thanks for giving me some ideas for lifting my spirits. I woke up this morning with a migraine so I needed a little pick me up.
“5. Rid yourself of a nagging task.”
This is something I’m gong to do today. It’s definitely those nagging tasks that can bog us down. Make it a priority to knock them out first can REALLY give us a boost.
Thanks so much for the reminder and a really great post! :-) Eric.
A good practice is to write a list of things that make you happy, then you can take it out anytime and scroll down the list, and use one of them to make you instantly happy.
One of my favourites is to turn up the volume on one of my favourite songs and dance around. Maybe sing a long.
I’m just going crazy and it works fantastic for me.
I boost my energy and having fun at the same time.
great article btw :-D
Best
Nicolai
Happiness Cafe
At this very moment, in my cubicle, I have my headphones on and am listening to the soundtrack from the movie, “Mama Mia” - never fails to get my foot to tapping and put a smile on my face.
Glen:
Happiness = Acceptance
Unhappiness = Resistance / Non-Acceptance
Love it and am writing it in my journal right now.
Love this website.
I find that taking pictures, appreciating the beauty of simple things around you, can also lift you up and make you happy.
These are definately great tips to keep in mind with the stress that usually comes with the holiday season.
I have to agree with Kelly - listening to my favorite tunes always provides a lift. Also, remembering that this is it… now, working, going about our daily lives, is it - living for the moment. It’s cliche, but oh so true.
Appropriate article for this time of year when depression is prevalent & effective stress management is also needed
Loved this post. I was sitting at my desk feeling out of sorts and went to Zen Habits for a pick me up. Better than a cup of coffee! Thanks (smiling here!)
Great message! I think 10 minutes sitting quiet outside no matter what the weather will instantly boost anyone, anytime, anywhere.
Also working at home it’s tempting to not bother with personal appearance. Each morning put on your best and you will feel your best!
Some good ideas — but you left out some other good ideas. We generate much of our stress and unhappiness by letting the unhealthy parts of our culture tell us what Christmas should look like, i.e. costly and materialistic. We can write our own Christmas script, instead. How to do that: http://www.diamondcutlife.org/decoupling-christmas-from-spending/
It’s amazing how the smiling thing really works…
These are some great tips, thank you! I’ve got a smile on right now, see?
All the Best,
Andrew R
A great post to read as I am sitting in front of my computer and looking at my to do list. I actually do have an Item on my to do list that will not take long to complete, yet I have been putting it off. And if I do not get it done today, I will feel guilty in the evening. It is funny how we do this to ourselves.
In order to shield myself from an unwanted task I am willing to feel depressed and guilty for hours on end.
Great list. Will definitely give it a try. Thank you!
Thanks for all the positive comments everyone! I too enjoyed this post — thanks to Gretchen for sharing her excellent tips with us. :)
Btw, Gretchen’s Happiness Project was one of the many inspirations for Zen Habits — I’d read her blog for months before starting this one. So thank you for that, Gretchen!
the one that works for me ,, is ACT AHAPPY ,, its weird when i startd to pretend happiness when i m so sad ,, but some how ,, in the end of the day i just feel great !:)
I love the part about acting happy! Our emotions really do follow our actions. If I’m finding that I’m starting to drop in energy I start smiling and hold it for 60 seconds. Usually I’ll start laughing after about 10 seconds and I immediately start feeling better!
I used my afternoon off to try a live blogging experiment. I worked all of your tactics and moved from feeling sluggish to feeling replenished and happy. The sun-filled walk (even in the cold) and building my excitement for some upcoming events were two of my favorite parts of this experiment. Thanks!
Great post Gretchen!
You always come up with some good stuff.
TDM
A gratitude journal is always a place to start. I also keep a ‘good stuff’ file where I stash away cartoons I like, thank you letters, copies of stuff I’ve done that I like, pictures of family and friends. It helps on a cold, rainy (snowy?) afternoon to brew a hot cup of tea and reflect on the positive things of living! G.
1 and 9 are great. motion creates emotion
there is no way to happiness, happiness is the way-buddha
http://www.succcess.org/2008/07/01/mindful-ways-to-remove-stress-for-good/
thanks!
I love the suggestions to add to the list — excellent!
Research backs up the suggestion to listen to great music — turns out that listening to music you love is one of the quickest ways to boost mood — and it also makes it easier to withstand pain.
Mindfulness is a KEY — just by acknowledging the mood, and taking steps to make ourselves happier, we can bring a lift. Great point!
Great list, Gretchen!! :) I was going to suggest listening to uplifting music, then noticed that Kelly and Jamie have already mentioned it. Listening to (the right) music definitely helps to soothe the soul! :)
Great list, very helpful. I was just wondering if you knew a Canadian website for organ donation sign up? Keep up the amazing work, I constantly look forward to these =)
I like no. 8 as it defines who and what I am and have strived to be. Also, it helps me see through my personal improvement and difficulties when things don’t go the way I foolishly think. Thanks again for the nice post!!!
Hi
I like to play with our dogs. One just has to smile at how much fun and enthusiasm and energy they exude. They are happy and it’s infectious.
Juliet
For some reason, “I Love Lucy” always works.
Whenever I think I got myself in a sticky situation, she always outdoes me. I can’t help but feel good by principal of contrast ;)
Hi, nice list :)
I’d like to add:
Complete your Christmas gift shopping and buy only things people will enjoy/need!
This was a happy factor for me. The only exception was my sister, who already has lots of stuff, so I made a donation to Trees for Life instead (a charity working to restore forests in Scotland). I think charity gifts are a great idea for those people who have a lot and don’t really need more, in a way not giving such people more stuff is a blessing, less clutter for them to deal with!
Lovely list. It’s essentially just sticking to the basics of life. Keep things simple.
We just complicate life and forget the simple pleasures.
Let me try it out this week.
Ah, playing with dogs and watching funny TV — also excellent ways to boost mood! I love the fact that the original list has gotten much longer and better.
And giving to a charity instead of adding to clutter…that’s really a lovely thing to do.
Good article. However, the more I read the responses to your articles on this blog Leo the more I realize something. All these responses are for the most part just a bunch of bloggers slapping each other on the back basically saying “good job” in exchange for being able to post links to their own blogs? Am I wrong?
I especially like tip #9 because it tells people that happiness is a choice. Daniel Gilbert in Stumbling on Happiness pretty much showed that happiness is darn near impossible to predict, so for me, the only option left is choice. Do you want to be happy? Then choose to be happy and that includes smiling. ;)
I love how pro-active and positive Gretchen is. Great pick for guest blogger!
Small steps towards joy have incredible power. Enough to move mountains.
Thanks again for such uplifting words!
~Jessica
I like the idea of “acting” happy, but at some point, is that really much different than “being” happy?
My suggestion, just “be” happy, live in the moment you have.
- Slacker
http://www.theslackermethod.com
Great post, #2 has been very beneficial for me during this stressful time of gloomy news.
aahhh This is Great
Thanks but i always hanging out with my friend when i feel stuck and bored with my holidays task, at least thats what i do to make me happy in this tight situation
I just smiled and already feel better. :) Now if only I had an iPhone app that gave me these reminders throughout the day….
great post to read as i am at the beginning of the school holidays…it’s raining and five kids are inside…need a happy kick
What a great resource, Leo. Thanks. I’m bookmarking this one to pull out on “rainy days.”
As a subset of #1, I’d also add: Do a few minutes of Qi Gong (pronounced chee-gong). Outdoors if possible, but even if you’re sitting down, indoors, QiGong can do wonders. In simple terms, QiGong means “shifting the chi”. With small flowing movements and deep breaths, it always puts me in a happier space. There are tons of forms of QiGong and tons of books and CDs. I’m not advocating any one at all - just that we consider adding it to our list. That and (at the risk of sounding Pollyanna-ish) taking a minute out to read Leo’s blog. It certainly gives me a boost.
I apologize for not directing the above comment to you, Gretchen. Mega thanks to you for the list, and to Leo for asking you to guest post.
THANK YOU!!!!!!!!!!!!!!!!!!!!!!!!!!! =) I like it!!!!!!!!!!!!!!!!!!!!!!
Thank you for elucidating some difficult financial concepts. I enjoyed reading your article.
What’s more important than happiness really? Even love stems from wanting to be happy. Great post.
Loved this post. I was sitting at my desk feeling out of sorts and went to Zen Habits for a pick me up. Better than a cup of coffee! Thanks Urlaub Bayerischer Wald
Comments on this entry are closed.