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45 Ways To Be Happier Instantly

Challenge yourself

Work for that promotion or take on that marathon. 

It’s a lovely treat for your mind, according to Gretchen Rubin “The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction.

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Time for yourself

According to experts, choosing to spend time by yourself can help your social relationships. Solitude can also help you regulate your emotions. It can have a calming effect that prepares you to bet...

Take time to be idle

Being overly busy with long to-do lists has become a way to communicate status. Although being busy is not a real status indicator, the impact is real and it contributes to burnout, anxiety and stress-related diseases.

Doing nothing can be a great productivity tool for recharging.

Casual friendships

Having weak ties (neighbors, your favorite bartender, or fellow members in a spin class) can have a positive impact on our well-being by helping us feel more connected to other social groups.

Think of Yourself Less

Humility is not thinking less of yourself, but thinking of yourself less.  - CS Lewis

Self-esteem that is bound to external success can lead to small spurts of happiness but is no...

Be Busy, but Not Rushed

Research shows that feeling “rushed” is a one-way street to stress and unhappiness. Too much boredom can be burdensome. 

To find a balance, learn to say "no" to opportunities that do not excite you.

Be Proactive About Your Relationships

Do:

  • Check-in regularly with good friends (around 2 weeks for very close friends).
  • Celebrate the good things in their life; let them know through active and constructive listening. 
  • Studies show people love hearing themselves talk and talking about themselves, so let them.
Challenge Unhelpful Thoughts
Challenge Unhelpful Thoughts

Listen to your thoughts — but don’t necessarily believe them.

They're suggestions, possibilities. But they’re not gospel. You can’t control what thoughts pop up, but y...

Identifying Unhelpful Thoughts
  • Black and White Thinking: There are heaping piles of nuance to most things.
  • Unrealistic Expectations: Cynicism is bad, but a little skepticism is essential.
  • Selective Attention: If your brain is always looking for the negative, you’re gonna find it.
  • Disqualifying the Positive: Sometimes we go into problem-solving mode and focus only on what is broken.
  • Predicting the Future: “This will never work” or “They’re going to think I’m stupid.” You don’t know the future. So don’t act like it.
  • “Should” thoughts: It’s usually just an insistence that the world bends to your will and is a great way to amplify frustration.
Do More Stuff

Doing little positive things is better for happiness than occasionally bagging an elephant:

  • Enjoyable stuff
  • Achievement stuff: Defeat your goals in single combat and feel like a conquering hero
  • Meaningful stuff: Do volunteer work or just help someone
  • Physical stuff: Exercise. Not only keeps you alive, but it’s like miracle grow for your brain
  • Social stuff.