Updated: Oct 17, 2018
1. Be nicer to others - practising loving kindness
being kind to people you interact with in the course of your day. Help someone with a heavy load. Run an errand for your sick neighbour. Give a co-worker a boost with a thoughtful compliment
Show sincere kindness toward others activates a portion of your brain that helps you feel pleasure. Research has also shown that generosity of spirit might even be contagious, thereby spreading happiness to others along the way.
2. Start meditating
Loving-kindness meditation (LKM) encourages you to sit quietly, feeling calm flow over you so you feel more contentment and joy. Practising LKM for an hour a week encourages your mind to help you think warm, loving thoughts.
Likewise, mindful meditation — which helps you increase your awareness of the present moment and become more accepting of yourself — has been shown to enlarge the part of the brain that regulates emotions. That can help you maintain happy feelings even when faced with life's inevitable obstacles.
We all know that exercise contributes to overall health, but researchers have found it can also make you happier. In one study, older adults who started exercising regularly reported that, after eight weeks, they felt significantly happier.
Another study found that when inactive people increased their physical activity, their happiness improved too. While more study is needed to identify what type of exercise works best, you can start by walking, running, swimming or whatever helps improve your mood.
4. Develop a more positive mindset
When researchers worked with highly stressed health care workers to improve their outlook, they found that after 12 weeks the workers reported they were happier and more satisfied with their lives.
Part of the intervention included work on gratitude and forgiveness. For instance, you can keep a gratitude journal, jotting down specific things you're grateful for. Instead of rushing to hurt or anger when someone behaves thoughtlessly toward you, choose forgiveness. As you practice these traits, you may find your happiness level increasing too.
Ready to focus on improving your happiness? There may be an even bigger payoff for you. Research has shown that when people focused more on kindness and other good works, they not only felt happier but also developed a stronger ability to fight off disease. Now that's a win-win.