“Achieving happiness requires nothing more than practising a few simple disciplines each and every day,” believes Dr Tim Sharp. And he should know – he’s from the Happiness Institute. Happy people see the bright side of life, view the glass as half-full and tend to be magnets for other happy people. Happiness builds resilience, optimism and a better quality of life. Give yourself a happiness injection with this five-day guide and banish the frown.
Day one: Take a walk
Walking
is a great way to clear the mind, release endorphins and feel happy. All you need is 20 minutes and some good walking shoes. As you walk, breathe through your nose (the little hairs filter any gunk) and fill your entire lungs with oxygen. Once you’ve found your stride, look up. Pay attention to your surroundings with all your senses – look, touch, smell and sound, although perhaps don’t taste, except metaphorically. Stop and smell the roses. By the end of your walk, you’ll feel calmer, brighter and better. Don’t believe us? Go for a walk right now and test the effect.
Day two: Choose real food
The food you eat not only affects your health but also your mood. Avoid eating anything that comes in a packet, especially the crinkly, silver-lined ones. And be aware of the effects of the mood altering substance: sugar. Even though sugar gives you an initial rush, there’s also a comedown afterwards. To maintain an even emotional keel, choose foods that don’t spike your blood-sugar levels. Grab a handful of walnuts, knock back some antioxidant-rich blueberries, or select omega-3 packed salmon. If deciding between banana bread or a banana, make the choice that aligns with your long-term goals. You’ll feel happier for it.
Day three: Phone a friend
Studies suggest happy people have several quality friendships. If you have five or more friends that you can chat about important issues with, you’re more likely to describe yourself as very happy. Spending time with like-minded people makes you feel connected and provides a sense of identity. To nurture friendships, be a good friend. Regularly touch base, remember special events, such as birthdays, offer to help and be encouraging. Avoid the trap of comparing your success against your friends. Happy people set their own criteria for success and share in their friend’s triumphs. If your current circle of friends is a bit toxic, make new ones.
Day four: Manage your time and priorities
It’s hard to be happy if your life feels chaotic. Another happiness vampire is stress because it clogs your thinking and makes you more reactive. If you’re in the car, running late and hit a traffic snarl, you’re more likely to misdirect your frustration and snap at the children. According to the Happiness Institute, “Happy people tend to believe they’re more in control of their lives. In doing so, they’re more likely to take an active approach to solving problems. If something’s not quite right in your life, do something. And furthermore, make sure what you’re doing is important. Put first things first.” In the morning, map out your day and allocate plenty of time to achieve your tasks. Be diligent in how you spend your time and place a value on it. You are important and so is your time.
Day five: Recognise small happy moments
All too often, we race through the day without acknowledging the many small moments of happiness we experience. Today, stop and savour the small moments as they happen. If you missed them, sit down at the end of the day and make a list of your small happy moments. It could include looking into the window of a beautiful flower shop, laughing with a friend, finding the perfect car park, watching the wind in a tree, completing a task at work or playing with your children in the park. The more you focus on small moments of happiness right now, the more you appreciate the richness available to you at any given moment. You can choose where you put your attention. As the Chinese philosopher Confucius said: Everything has its beauty but not everyone sees it.
These first steps will set you on a happy path and while you won’t feel happy all the time, you can feel happy a lot of the time. Being grateful, playing to your strengths, caring for your body and appreciating the small things in life all add up to lasting happiness.
10 quick happy tips
- Look up to the sky – it lifts your mood
- Make a list of things you are grateful for
- Swap one cup of coffee or glass of wine for a cup of green tea
- De-clutter your desk or a drawer
- Spend 10 minutes focusing on your breathing
- Be aware of your internal voice – banish negative thoughts
- Drink lots of water
- Give yourself a non-food reward
- Spend 10 minutes stretching
- Sign up for a new exercise activity