❤️ this pic of my best mate Cam (RIP) & I on the Kokoda Track in Papua New Guinea. This was a happy moment. 

If you don't know by now, I studied happiness in depth at a time in my life when I wasn't happy. My theory was to get to the cause of my unhappiness and unpack it. Then, repack it. But this time with strategies to be happier. These were some of the key strategies I used and that I've helped clients with too.

Happiness, an elusive concept, is the ultimate goal for many of us. Yet, its definition varies widely from person to person. What remains constant is the universal desire to achieve it. Research has shown that happier people are not only healthier but also more productive (Lyubomirsky, King, & Diener, 2005). So how can one be happier? Here's 5 ways you can get happier now based on scientific research...

1. Practice Gratitude

Numerous studies have proven the power of gratitude in boosting happiness. One study found that participants who kept a weekly gratitude journal felt better about their lives as a whole, reported fewer health complaints, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003). By recognizing the good in our lives, we can shift our focus from what's wrong to what's right, leading to increased happiness.

2. Cultivate Mindfulness

The practice of mindfulness – focusing on the present moment non-judgmentally – has been linked to increased happiness (Keng, Smoski, & Robins, 2011). Regular mindfulness exercises, such as meditation, encourage us to live in the present, reducing anxiety about the past and future.

3. Foster Social Connections

Happiness is often related to our relationships with others. In a landmark 75-year study, Harvard researchers found that close relationships, more than money or fame, are what keep people happy throughout their lives (Waldinger & Schulz, 2010). Prioritizing time with family and friends and cultivating strong social connections can significantly increase happiness levels.

4. Regular Physical Activity

Engaging in regular physical activity is not just beneficial for physical health, but also for mental well-being. A study published in "The Lancet" showed that individuals who exercise regularly have fewer days of poor mental health compared to those who don't exercise (Chekroud et al., 2018).

5. Acts of Kindness

Performing acts of kindness can enhance happiness. A meta-analysis of kindness-based interventions found a moderate, significant effect on increasing happiness (Curry et al., 2018). These acts can range from helping a neighbour to volunteering for a cause you believe in.

Achieving happiness is not a one-size-fits-all approach, but these strategies are a good start. Happiness is a journey, not a destination. It is crucial to remember that it's normal to experience negative emotions. They are part of the broad spectrum of human emotions and do not negate happiness.

On a scale of 1-10 (1 = not happy and 10 = really happy), how happy are you right now?

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