Proven Strategies for Happiness from Yale’s Well-Being Course (2 min read)
Here is what I learned from a ten-week "The Science of Well-Being" class taught by Laurie Santos at Yale University. It is free at https://www.coursera.org/courses?query=free
Three key factors influence our happiness:
1. Genetics
Surprisingly, about 50% of our happiness is determined by our genetic makeup.
2. Life Circumstances
Only about 10% of our happiness is influenced by external factors such as winning the lottery or experiencing a setback like a car accident.
3. Thoughts and Actions
The remaining 40% of our happiness is within our control, highlighting how our thoughts and behaviors are crucial in shaping our overall well-being.
11 strategies to increase our happiness
So, how can we actively increase our happiness levels? Let's explore some practical strategies:
Savor
By learning to appreciate and enjoy the little moments in life, we can enhance our overall happiness.
Gratitude Practice
Cultivating a daily gratitude habit can significantly boost happiness. Taking time each day to reflect on things we're thankful for helps shift our focus toward positivity and abundance.
Acts of Kindness
Engaging in acts of kindness towards others not only benefits them but also enhances our own happiness. Small gestures can make a big difference.
Social Connections
Prioritizing meaningful social interactions can contribute to our happiness. Whether conversing with a stranger or spending quality time with friends and family, nurturing relationships is essential for well-being.
Physical Activity and Sleep: Regular exercise and adequate sleep are crucial for physical and mental health. Incorporating daily movement and establishing a bedtime routine can improve mood and overall happiness.
Find and Use Your Strengths
Using our strengths every day promotes authenticity and engagement in our activities. You can identify your strengths by taking this free test at https://www.viacharacter.org/
Experiential Spending: Instead of focusing on material possessions, investing in experiences can bring greater joy and fulfillment.
Personal Growth: Leveraging our strengths and embracing challenges fosters personal growth and fulfillment. Adopting a growth mindset allows us to view setbacks as opportunities for learning and development.
Mindfulness and Meditation:
Cultivating mindfulness through meditation has been shown to quiet the mind and improve cognitive performance. Spending even a few minutes daily meditating can lead to greater mental clarity and emotional well-being. Insight Timer has both free and paid content: https://help.insighttimer.com/support/solutions/articles/67000664579-how-much-does-insight-timer-cost-
Social Media
Reduce or eliminate time on social media. Excessive use is linked to loneliness, envy, and depression and often leads to unrealistic comparisons, fostering feelings of inadequacy and dissatisfaction.
Goal Setting
Setting and pursuing meaningful goals gives us a sense of purpose and direction in life. The free app at https://woopmylife.org/en/practice can help us effectively identify and work towards our aspirations.
Consistency Matters
Implementing these 11 strategies can be challenging, but daily practice is critical to success. By prioritizing happiness and well-being, we can lead more fulfilling lives. Remember, happiness is a continuous pursuit. Embrace science-backed principles and take proactive steps to unlock your true potential for happiness.