Yes, it is feasible.
Everyone’s definition of happiness is different. Perhaps it’s being at peace with yourself. Alternatively, having a safe network of friends who accept you unconditionally. Or the freedom to follow your deepest desires.
Regardless of your definition of true happiness, living a happier, more fulfilled life is possible. A few changes to your daily routine can help you get there.
Habits are important. If you’ve ever tried to break a bad habit, you know how ingrained they are.
Good habits, on the other hand, are deeply ingrained. Why not work on incorporating positive habits into your daily routine?
Here are some daily, monthly, and yearly habits to get you started on your journey. Remember that everyone’s definition of happiness is unique, as is their path to achieving it.
If any of these habits cause you stress or simply do not fit your lifestyle, get rid of them. With a little time and practice, you’ll figure out what works and what doesn’t.
Daily routine
- Laughter
When you’re happy, you tend to smile. However, it is a two-way street.
We smile because we are happy, and smiling causes the brain to release dopamine, making us even happier.
That doesn’t mean you have to walk around with a phony smile on your face all the time. But the next time you’re feeling down, try smiling and see what happens. Alternatively, try starting each day by smiling at yourself in the mirror.
- Workout
Exercise is beneficial to more than just your physical health. Regular exercise can help to reduce stress, anxiety, and depression symptoms while also boosting self-esteem and happiness.
Even a small amount of physical activity can have a significant impact. You don’t have to train for a triathlon or scale a cliff to be happy — unless, of course, that’s what makes you happy.
The key is not to overexert yourself. If you force yourself into a strenuous routine, you will most likely become frustrated (and sore).
Consider the following exercise starters:
Every night after dinner, go for a walk around the block.
Sign up for a beginner’s yoga or tai chi class.
Begin your day by stretching for 5 minutes. To get you started, here’s a list of stretches.
Remind yourself of any fun activities you used to enjoy but have since abandoned. Or activities like golf, bowling, or dancing that you’ve always wanted to try.
3. Get plenty of rest.
Regardless of how much modern society encourages us to sleep less, we all know that adequate sleep is essential. A Reliable Source for Good Health, Brain Function, and Emotional Well-Being
Most adults require 7 to 8 hours of sleep per night. If you find yourself fighting the urge to nap during the day, or if you simply feel tired, your body may be telling you that it needs more rest.
Here are a few pointers to help you establish a better sleeping routine:
Keep track of how many hours you sleep each night and how rested you feel. You should have a better idea of how you’re doing after a week.
Every day, including weekends, go to bed and wake up at the same time.
Set aside an hour before bed for quiet time. Take a bath, read a book, or do something else relaxing. Eat and drink in moderation.
Maintain a dark, cool, and quiet environment in your bedroom.
Purchase some high-quality bedding.
If you must nap, try to keep it to no more than 20 minutes.
If you have trouble sleeping on a regular basis, consult your doctor. You may have a sleep disorder that necessitates treatment.
- Eat with the intention of improving one’s mood.
You’re probably aware that your food choices have an impact on your overall physical health. However, some foods can have an effect on your mental state.
As an example:
Carbohydrates cause the release of serotonin, a “feel-good” hormone. Simply limit simple carbs — foods high in sugar and starch — because the energy boost is fleeting and you’ll crash. Complex carbs, like vegetables, beans, and whole grains, are preferable.
Protein-rich foods include lean meat, poultry, legumes, and dairy. These foods stimulate the release of dopamine and norepinephrine, which improves energy and concentration.
Foods that are highly processed or deep-fried tend to depress you. Meal skipping will do the same.
- Be thankful
Simply being grateful can improve your mood and provide other benefits. A recent two-part study, for example, discovered that practicing gratitude can have a significant impact on feelings of hope and happiness.
Begin each day by expressing gratitude for one thing. This can be done while brushing your teeth or while waiting for your snoozed alarm to go off.
Try to keep an eye out for pleasant things in your life as you go about your day. They can be significant events, such as discovering that someone loves you or receiving a well-deserved promotion.
- Compliment someone
According to research, performing acts of kindness can help you feel more satisfied.
Giving a genuine compliment is a quick and easy way to brighten someone’s day while also increasing your own happiness.
Catch the person’s attention and say it with a smile so they know you’re serious. You might be surprised at how good it feels.
If you want to compliment someone on their physical appearance, make sure to do so in a respectful manner.
- Take a deep breath.
You’re tense, your shoulders are tight, and you’re afraid you’re going to “lose it.” That’s a feeling we’ve all had.
To calm yourself down, instinct may tell you to take a long, deep breath.
That instinct turned out to be correct.
Deep breathing exercises can aid in stress reduction.
Work through these steps the next time you’re stressed or at your wit’s end:
Shut your eyes. Consider imagining a pleasant memory or a lovely location.
Inhale slowly and deeply through your nose.
Exhale slowly through your mouth or nose.
Repeat this process several times until you feel yourself relaxing.
If taking slow, deliberate breaths is difficult for you, try counting to 5 in your head with each inhale and exhale.
- Recognize the times when you are unhappy.
Although having a positive attitude is generally beneficial, bad things do happen to everyone. It’s simply a fact of life.
If you receive bad news, make a mistake, or simply feel down, don’t try to pretend you’re happy.
Recognize your unhappiness and allow yourself to feel it for a moment. Then, turn your attention to what caused you to feel this way and what it might take to recover.
Would a deep breathing exercise be beneficial? A long stroll outside? Are you going to discuss it with someone?
Allow the moment to pass and focus on yourself. Remember, no one is always happy.
- Maintain a journal (just like what I do with this website)
A journal is an excellent tool for organizing your thoughts, analyzing your feelings, and making plans. And you don’t have to be a literary genius or a prolific writer to reap the benefits.
It can be as simple as jotting down a few ideas before going to bed. If writing certain things makes you nervous, you can always shred it when you’re done. It is the process that is important.
- Deal with stress head on Life is full of stressors, and it’s impossible to avoid them all.
There’s no reason to. According to Stanford psychologist Kelly McGonigal, stress isn’t always harmful, and we can even change our attitudes toward stress. Find out more about the benefits of stress.
For those stressors you can’t avoid, remind yourself that everyone experiences stress; there’s no reason to believe it’s solely your fault. And chances are, you’re stronger than you believe.
Instead of allowing yourself to become overwhelmed, try to confront the stressor head-on. This may entail starting an awkward conversation or doing extra work, but the sooner you get started, the smaller the pit in your stomach will become.
Weekly routines
11. Organize
Decluttering may appear to be a large undertaking, but dedicating just 20 minutes per week can have a significant impact.
What are you capable of accomplishing in 20 minutes? Lots.
Set a timer on your phone and devote 15 minutes to cleaning up a specific area of one room, such as your closet or that out-of-control junk drawer. Put everything back in its proper place and toss or give away any extra clutter that is no longer serving you.
To make things a little easier, keep a separate box for giveaways (and avoid creating more clutter).
Use the remaining 5 minutes to do a quick walk through your living space, putting away any stray items that come into your path.
You can repeat this trick once a week or once a month.
Use the remaining 5 minutes to go through your living space and put away any stray items that come into your path.
You can perform this trick once a week, once a day, or whenever you feel your space is out of control.
- Visit with friends
Human beings are social creatures, and having close friends can make us happier.
Who do you miss the most? Make contact with them. Make a date to meet or simply have a long phone conversation.
Making new friends as an adult can feel nearly impossible. However, it is not about the number of friends you have. It’s all about having meaningful relationships, even if they’re with just one or two people.
Participate in a local volunteer group or take a class. Both can assist you in connecting with like-minded people in your area. And chances are, they, too, are looking for new friends.
Companionship does not have to be limited to human beings. Several studies have found that pets can provide similar benefits.
But you can’t have a pet because you’re allergic to them. Consider volunteering at a local animal shelter to make new human and animal friends.
- Make a weekly plan
Do you feel like you’re flailing around? Make a point of sitting down at the end of each week and making a basic list for the following week.
Even if you don’t stick to the plan, scheduling time to do laundry, go grocery shopping, or work on projects at work can help you relax.
You can buy a fancy planner, but a sticky note on your computer or a scrap of paper in your pocket will suffice.
- Get rid of your phone
Unplug. Really.
Turn off all electronics and store your earbuds for at least one hour once a week. They’ll still be there for you in the future. That is, if you still want them.
If you haven’t unplugged in a long time, you might be surprised at how much of a difference it makes. For a change, let your mind wander freely. Read. Meditate. Take a walk and observe your surroundings. Be gregarious. Or you can be alone. Simply be.
Does it appear too difficult? Try doing it for a shorter period of time several times a week.
- Spend time in nature
According to a 2016 study, spending 30 minutes or more per week in green spaces can help lower blood pressure and depression.
Reliable Source.
Your green space could be anything from a local park to your own backyard or a rooftop garden — anywhere you can enjoy some nature and fresh air.
Better yet, mix in some outdoor exercise for added benefit.
- Investigate meditation
There are numerous meditation techniques to try. They can include movement, concentration, spirituality, or a combination of the three.
Meditation does not have to be difficult. It can be as simple as sitting quietly for 5 minutes with your own thoughts. Even the earlier mentioned deep breathing exercises can be used as a form of meditation.
- Think about therapy.
We are unquestionably happier when we learn to deal with adversity. When you’re faced with a problem, consider what helped you get through a similar situation in the past. Would it work in this situation? What other options do you have?
If you feel like you’re hitting a brick wall, consider seeing a therapist once a week. To seek therapy, you do not need to have a diagnosed mental health condition or be in a life-threatening crisis.
Therapists are trained to assist people in improving their coping skills. Furthermore, once you begin, you are under no obligation to continue.
Even a few sessions can help you add new tools to your emotional toolbox.
- Create a self-care routine.
In today’s fast-paced world, it’s easy to neglect self-care. But, since your body carries your thoughts, passions, and spirit through this world, doesn’t it deserve some tender loving care?
Perhaps it’s taking a long, hot bath to unwind after a long day at work. Alternatively, you could start a skin care routine that makes you feel pampered. Alternatively, set aside a night to put on your softest jammies and watch a movie from beginning to end.
Make time for whatever it is. Put it in your calendar if you have to, but do it.
Monthly routines
- Give something back
If you find that giving daily compliments lifts your mood, consider making a monthly habit of giving back on a larger scale.
Perhaps it’s volunteering at a food bank on the third weekend of every month, or offering to babysit a friend’s children one night per month.
- Remove yourself from the situation
What if you don’t have anyone to go out with? So, what rule says you can’t go out by yourself?
Go to your favorite restaurant, see a movie, or take that trip you’ve always wanted to take.
Even if you’re a social butterfly, carving out some time for yourself can help you reconnect with the things that truly make you happy.
- Make a mental note of everything that comes to mind.
You arrive 10 minutes early for an appointment. What do you do with your free time? Take out your phone and start scrolling through social media? Concerned about the hectic week ahead of you?
Take charge of your thoughts during these brief moments.
Make a short list of happy memories or things you’re looking forward to at the beginning of each month on a small piece of paper or on your phone.
When you’re waiting for a ride, in line at the grocery store, or just have a few minutes to kill, pull out the list. You can also use it when you’re feeling down and need to change your thoughts.
Yearly routines
- Take some time to think about it.
The start of a new year is a good time to take stock of your life. Set aside some time to reconnect with yourself in the same way you would with an old friend:
How are things going for you?
What have you been up to lately?
Are you more content than you were a year ago?
However, try to avoid the trap of judging yourself too harshly for your responses. You’ve made it another year, and that’s more than enough.
If your mood hasn’t improved significantly in the last year, consider seeing your doctor or talking to a therapist. You could be suffering from depression or another underlying physical condition that is affecting your mood.
- Rethink your objectives.
People change, so consider where you’re going and whether it’s still where you want to go. It is not a sin to alter your strategy.
Allow yourself to let go of any goals that no longer serve you, even if they appear appealing on paper.
- Look after your body.
You hear it all the time, and it’s mentioned several times in this article, but your physical and mental health are inextricably linked.
As you develop habits to improve your happiness, remember to follow up with regular appointments to care for your body:
Annual physicals should be performed by your primary care physician.
take care of any chronic health conditions and consult with specialists as needed
Consult your dentist for an oral exam and follow up as needed. Have your vision checked.
- Let go of resentments
It is frequently easier said than done. However, you are not required to do so for the other person.
Offering forgiveness or letting go of a grudge can be more about self-care than compassion for others.
Examine your interactions with others. Do you harbor any resentment or malice toward anyone? If this is the case, consider reaching out to them in an attempt to bury the hatchet.
There is no need for a reconciliation. You might just need to call it quits and move on.
If talking isn’t an option, try writing a letter to express your feelings. You are not even required to send it to them. It can be liberating just to get your feelings out of your head and into the world.
