Clarke - 40 Scientifically Proven Ways to be Happier
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40 Scientifically Proven Ways To Be Happier
First published in Great Britain in 2016
Marcus Clarke
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic of mechanical, including photocopying, recording, or any information storage and retrieval system, without permission in writing from the author.
Marcus Clarke / psysci.co hereby exclude all to the extent permitted by law for any errors or omissions in this book and for any loss, damage or expense (whether direct or indirect) suffered by a third party relying on any information contained in this book.
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Introduction
1. Try!
2. Flow
3. Spend money on others
4. Make sure your partner is happy
5. Take part in simple activities
6. Listen to music
7. Spend more time outside
8. Exercise (Sorry)
9. Sleep more (or better)
10. Be grateful
11. Get a pet
12. Move closer to work
13. Complain
14. Smile more
15. Plan a trip
16. Help others
17. Spend more time with friends
18. Bin your negative thoughts
19. Imagine
20. Experience
21. Meditate
22. Focus
23. Write a journal
24. Learn something new
25. Drink tea
26. Fake it
27. Buy Happiness
28. Eat a well balanced diet
29. Drink alcohol
30. Drink less alcohol
31. Talk
32. Have fun / Play
33. Take risks
34. Remain optimistic
35. Say no
36. Lower your expectations
37. Take the right Supplements
38. Forgive
39. Age
40. Stop trying to be happy
Its easy to become obsessed with the pursuit of happiness, but the truth is we can all do a little something to feel a bit happier .
And often a bit happier is all it takes to start feel significantly better; the journey towards happiness is more of an accumulation of marginal gains (lots of small wins that have a compound effect) rather than one big change that suddenly makes us happy.
Its important to remember that while each of the following 40 ways has some scientific reasoning behind them, it doesnt mean that every way will work for every person.
Some of these ways will be more useful to certain people than others and for that reason they are in no particular order.
Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.
Jim Rohn
Research published in the journal of positive psychology tested if explicit intentions to increase happiness results in higher levels of happiness. Participants listened to music while actively trying to elevate their mood. The study was able to show that the people who tried to feel happier reported the highest level of positive mood; this boost was sustained for at least 2 weeks.
This is a great example of what psychologists have known for some time: changing your thoughts can directly impact your feelings and ultimately your behaviours. Simply trying to ensure your thoughts are more positive can actually be enough to trigger a cycle of change.
Considered by some as his pioneering work into happiness Mihaly Csikszentmihalyi is the architect of the notion of Flow, the psychology of optimal experience. Flow refers to those experiences when a person is completely immersed in one single activity or event, a moment when all energy is focused on one thing and the rest of the world fades into the distance.
People commonly asked How do I attain Flow? well the answer is surprisingly simple. In order to experience Flow you must take part in an activity that is voluntary, enjoyable, requires skill, is challenging and has a clear goal. The activity should give immediate feedback and be absent of emotion. Professional sports people often discuss being in a state that is thought to be Flow.
This may sound counterintuitive but research has shown that spending money on others can make you feel happier. In the research participants were split into two groups and told either to spend money on themselves or on somebody else. The study was able to show that those who spent the money on someone else reported happier moods over the course of the day. More importantly (for some) the amount they spent on others didnt matter, they still felt happier by giving even small amounts.
Closely related to the concept of Random Acts of Kindness well meaning people spread kindness through carrying out a little act to cheer up someone elses day. They are in fact also giving themselves a little happiness boost. So if you dont fancy giving money to others, try giving kindness.
This one might sound a bit obvious and it is, despite this people can become blinkered and see their pursuit of happiness as a solo mission. But research has recently confirmed the old Happy Wife Happy Life adage by showing that the higher the quality of marriage that was observed, the happier the couples evaluated their life as a whole, this was the same for both genders.
Grand gestures arent the only way to ensure your partner is happy, simple everyday little things can make a huge difference, in fact the study found that communication discrepancies between husbands and wives are one of the biggest factors in undermining marital satisfaction, improved communication defining whats good and bad about the marriage is enough to reduce the discrepancies.
But make sure youre doing it properly and its the right activity for you! Researchers have recently developed a framework based on existing research that demonstrates that relatively simple intentional changes in ones thoughts and behaviors can precipitate meaningful increases in happiness. So it might be time to ditch those self-help books.
The framework developed involves ensuring that firstly the person and activity are a good fit, for example the activity should match the individuals level of motivation and personality. The performance of the correct activity then increases positive emotions, thoughts and behaviours leading to an increase in well-being.
While #1 required people to try and feel happier while listening to positive music, strangely listening to sad music also prompts a boost in happiness. A recent study found that listening to sad music is actually beneficial in helping us to focus on and work through our difficult emotions.
Music is actually considered to be so important in the field of psychology that it actually has music psychologists and a peer reviewed journal dedicated entirely to increasing the scientific understanding of psychological aspects of music, ranging from listening to performance and the ways music can be applied on a practical level for social, developmental and therapeutic intervention.
Evolutionary wise the amount of time we spend inside is probably a bit awry. We are not designed to spend so much time inside, especially sitting down staring at a screen, we should be outside, away from technology and all of the modern day stresses at least some of the time. This is backed up by research that links time outdoors to a natural boost in happiness.
In fact research published by the American Meteorological Society examining the influence of weather on happiness found that happiness is maximised at 13.9C. While its unlikely youll find this exact temperature, research is clear that just 20 minutes outside is enough to boost mood, improve thinking and memory.
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