1 of 1 Four habits of happy people, as recommended by a psychologist — Photo: GETTY IMAGES via BBC Four habits of happy people, as recommended by a psychologist — Photo: GETTY IMAGES via BBC
what makes you happy Maybe it’s getting up early to watch the sunrise, spending the weekend with family and friends, or taking a dip in the sea.
But what does science say about the habits of happy people?
We know that happy people tend to have strong relationships, be in good physical health, and contribute to their community on a regular basis.
I have experimented with a range of happiness and wellbeing related practices over the past seven years to improve my own mental health and to understand how best to help others. Some strategies worked while others didn’t work for me. But here’s what I learned along the way.
The truth is that there will be times when we manage to develop happinessrelated habits and feel positive about ourselves. But there will be times when life creeps up on us and our happiness suffers.
The good news is that we can all improve our happiness levels with daily practice.
1. Move your body
My body needs regular exercise throughout the day. Sitting for a long time doesn’t make my body or mind happy. I walk at a brisk pace for at least an hour every day. I also like to swim, dance and do yoga.
Physical activity and regular exercise are high on the list for happiness. Studies consistently show a link between physical activity and increases in subjective wellbeing, also known as happiness.
Research suggests that walking 30 minutes a day can improve your health. But happiness studies show that people benefit most from moderatetohighintensity exercise that gets your heart rate up.
Moderate exercise is any activity that makes you breathless easily you can still talk, but you probably couldn’t sing a song.
2. Prioritize the connection
Recent happiness research shows that our social connections are important to overall wellbeing and life satisfaction. In fact, making time to talk, listen, share, and have fun with friends and family is a habit I try to prioritize.
But a recent study found that we generally interact more with friends and family when we’re feeling unhappy — and less when we’re happy.
This can happen because we naturally seek comfort and support to feel happier, and we seek other activities when our happiness is stable.
It seems to be a matter of balance, spending a lot of time alone can lead to negative emotions, so seeking out other people is a natural way to ease this feeling and improve our mood.
On the other hand, when we feel positive and happy, we are more inclined to support and help others.
However, spending time in the company of friends and family brings both shortterm and longterm gains in happiness.
3. Practice gratitude
Our attitude towards life and how we value things also play an important role in our level of happiness.
Studies show that a more optimistic mindset and a sense of gratitude can protect against negative emotions and increase happiness.
Practicing daily gratitude, like counting my blessings or listing the things I’m grateful for throughout the day, helps me think more positively and feel happier.
You can do this in a number of ways for example, by keeping a gratitude journal, which can be handwritten or written on your phone.
The three good things practice is a quick and easy habit to increase optimism.
You just write down three things that went well that day and think about what was good about them.
There are now many apps that can send you notifications and monitor your gratitude. With others, you can create a visualization wall and positive affirmations for your days.
While some may seem gimmicky, this is a gentle push toward positivity that’s backed by science.
In other words, practicing and cultivating an attitude of gratitude and appreciation often works and helps you see your life more positively.
Gratitude also helps you see the big picture and become more resilient in the face of adversity.
You can also practice gratitude more naturally by giving thanks — telling someone what you’re grateful for that day or sending them thankyou messages.
It may sound trite, but it’s important because research shows that daily feelings of gratitude are associated with higher levels of positive emotions and better social wellbeing.
4. Spending time with pets also helps
My pets are part of our family routine and also contribute to my daily happiness. I find it easier to go for walks because of my dogs.
Research shows that dogs motivate their human companions to be more active, and in turn, pet and owner share an enjoyable experience that increases their happiness.
I also like to sit with my cats, drink tea and read a book.
Studies suggest that pets offer many health and happiness benefits, as not only do they provide companionship, but they also reduce instances of depression and anxiety, and help increase our happiness and selfesteem.
The main ingredients for happiness, which research is coming up with, are social connections and activities both mind and body. And finding a flow of life through our daily habits and intentions can lead to a happier and more fulfilling life.
* Lowri DowthwaiteWalsh is Professor of Psychological Interventions at the University of Central Lancashire, UK.