The Science of Well-Being

We think in relatives not absolutes, which means we take a point of reference.

That's why we compare ourselves with others.

The results of Social Comparison:

• Feel better when we are surrounded by people we think is inferior to us or worse when they seem to have a better salary, job, grades or body.
• And this phenomenon has increased with social media since everybody is trying to achieve the standard or the trend.

• Our minds' strongest intuitions are often totally wrong. The things we think are gonna make us happy don't really make us happy.
• Our minds don't think in terms of absolutes. Causes social comparison, which is described by the image above, the orange circles are the same size but seem different due to the others surrounding them.
• Our mind is built to get used to stuff. When we experience things for the first time they are amazing, but this fades away with repetition.
• We don't realize our minds are built to get used to stuff. We can adapt to negative effects, we are more resilient than we think.

Savoring is the act of stepping outside of an experience to review and appreciate it.

• Lengthens the positive emotions that come with doing something you love.
• It can be a nice shower, a delicious meal, a great walk outside, or any experience that you really enjoy.
• Includes sharing the experience with another person, thinking about how lucky you are to enjoy the moment, keeping a photo of that activity,

Gratitude is a positive emotional state in which one recognizes and appreciates what one has received in life.

• You can just write and take a moment to be mindful of the things you’re writing about.

Research shows that happy people are motivated to do kind things for others.

• You can do one extra act of kindness per day, or you can do a few acts of kindness in a single day.
• It should be something that really helps or impacts another person.

Research shows that happy people spend more time with others and have a richer set of social connections than unhappy people.

• The simple act of talking to a stranger on the street can boost our mood more than we expect.

Let’s Get Physical

• 30 minutes a day of exercise can boost your mood in addition to making your body healthier.
• Get your body moving a bit more than usual. It is not supposed to be a high-level activity, you can throw on some headphones and dance around your room. 

Sleep!

One of the reasons we’re so unhappy in our modern lives is that we’re consistently sleep-deprived. 

• You must get at least seven hours of sleep for at least four nights of the next week.
• Be sure to practice good sleep hygiene too— no devices before bed and try to avoid caffeine and alcohol on the days you’re getting your sleep on.

Meditate!

• Practice intentionally turning your attention away from distracting thoughts toward a single point of reference.
• It can have a number of positive benefits, including more positive moods, increased concentration, and more feelings of social connection.

Gratitude Letter/Visit

• Write a letter of gratitude to someone you care about. Think of one person who has made a big difference in your life.
• A gratitude letter is one of the most powerful tool for increasing happiness because it can forge social bonds and really change someone’s life.