Small daily tweaks to make big happiness gains

happiness

Happiness is influenced by our actions.

We can choose to live in a way that makes us feel happy, or not.

But, the reality is, we get too caught up everyday day life, to sit back and cultivate our happiness.

For example, travelling makes me happy but, can I do that every day? Not right now. So, does that mean I am subjected to a life of depression? Of course not.

Luckily, for you and I, there are some simple tweaks – that can significantly boost our daily happiness.

1. Write a “control pad”

Write a paragraph, in your note pad, on how you honestly feel about your present place in life – cover work, love and family alongside anything else important to you. Below that write three things that are within your control to change in the next 6 months.

2. Take a warm bath with your favourite scent 

“You time” is crucial to your happiness and overall wellbeing. Even if it’s just 20 minutes, take it and protect it with your life. Your mental health relies on it.

3. Wake up ten minutes earlier and drink your tea or coffee slower than usual

Try to do this facing a window, preferably with daylight and take in your morning without rushing or flooding it with nervous energy.

4. Cook your favourite dish for lunch or dinner

Cooking food can be very therapeutic. If you don’t enjoy cooking, as much as others, maybe involve your friend, partner or children to make it more fun. However you decide to cook, the end result of eating delicious food will certainly boost your happiness.

5. Drink one more cup of water than you usually do

Instead of reaching for a coffee to help you break through the afternoon slump, drink a glass of water, you’ll be shocked at how energised you will feel after.

6. Write down your favourite quote and frame it 

Recognise words that motivate and inspire you. Use these words as your mantra. Reading your favourite quote, each day, will help you to stay on track with your personal goals and also remind you why you are pursuing them.

7. Learn one new thing a day

This doesn’t have to be huge. It can be something as small as an animal fact (if you want to learn more about animals!). Try to point your daily learning towards a large concept that interests you, this way all your learning will have a purpose.

8. Accomplish one small goal a day that’s dedicated to personal development

This can be anything from reading more personal development literature, exercising more or start meditating. Whatever your personal development goal, make sure you start chipping away at it, each and every day.

9. Spend at least 20 minutes walking outside, per day 

Nature is mother natures remedy for stress. Just simply looking at trees can make you feel more at ease and peaceful. So make sure you spend at least 20 minutes per day, in green nature to feel the benefits.

10. Give something back 

This can go from complimenting a colleague to taking on a young mentor. Either way, make sure that you acknowledge the fact, that the world isn’t all about you and give something back.

11. Look at old photos and reflect on how much you’ve grown and changed over the years

It’s always nice to see how far you’ve come. Really study yourself and learn about how you have grown. Remember what it was like to be you all of those years ago. Were your worries ever necessary? What have you learnt?

12. Give yourself five reasons why you’re glad to be alive

This allows you to stay grateful and humble. Two things integral to our happiness.

13. Sit in a dark room and do absolutely nothing for 15 minutes

During this time try to focus on your breathing and take yourself to your happy place. It’s worrying how much our digital distractions destroy our inner peace.

14. Create a bucket list of all the things you want to do before you turn a certain age

This will challenge you to seek new experiences, dream boldly, and stop holding yourself back. Hold yourself accountable to this list.

15. Reach out to a few people you admire

Tell them how your life has changed for the better because of them. This helps you to understand the value of others and the importance of a strong network. It also helps you to solidify existing relationships.

 

Beat the January blues with these happiness hacks

stress

Happiness impacts everything you touch. If you’re feeling down at work, you simply won’t have the motivation you need to reach your targets. Instead of struggling through your work days and annoying your family when you get home with your persistent moping, inject some much-needed happiness into your life with these foolproof happiness hacks.

Exercise

Getting your sweat on, releases endorphins throughout your whole body, ridding you of your negativity and generating a mood filled with happiness! Studies have shown that exercise can help to alleviate depression. The best time to hit the gym is first thing in the morning to get your pump on before you start work. Think about it, is that extra hour in bed doing you any favours? Instead, wake up a little earlier and start your day right.

Turn on a lightbox

Light therapy is an effective treatment for seasonal affective disorder (SAD), this can be a major cause of January blues, but even if it doesn’t, experts agree that it works to treat symptoms of most major depressive disorders as well. So whenever you’re feeling blue simply turn on the light box for 30 mins to an hour and feel instantly better. To feel its full effects, use it daily.

Go outside and walk

Starting to feel down? Head outside to take a walk in the closest nature you can find. Science research shows, again again, that spending time in nature helps to relieve symptoms of anxiety and phycological stress. When you feel your mood taking a downward spiral, simply step outside and bring yourself back to the surface.

Citrus scents

Citrus scents, such as orange, lemon, and grapefruit actually draw out positive chemical reactions in your brain. Not only this but they help to relieve symptoms of stress. If you want a quick uplift at work put a few drops of citrus essential oil on your pressure points. You can buy already made mixes at any health shop. You can also mix the citrus injection

Buy flowers for yourself

A team of Harvard researchers found that keeping fresh flowers at home does successfully keeps away anxiety and negative moods. People in the study also felt more compassionate toward others and they felt a boost of energy and enthusiasm at work.

Take microbreaks

Research shows that people who take short microbreaks at work, to break up their work day, for example, to watch funny videos online, get a high emotional payoff and report feeling more energetic and happy with fewer negative emotions. This is a great way to boost your mood in just under a minute. Cat memes anyone?

For even more helpful tips read CNN Health’s blog, on happiness hacks, here.

15 affirmations that will immediately change your mindset

affirmation

We are an embodiment of our thoughts. Whilst external factors do have influence over what we think, how we construe those external factors, is the most important part of our thought process. I’ve written extensively on how failure has driven many to success, well, affirmations premise on the same principle – we can’t control what happens in our life but we can control our reaction to those circumstances, it’s all down to our thinking. Life truly stems from our thoughts – we are what we think and affirmations help us to craft the life we want.

Why affirmations offer so much value

Affirmations help to purify and clarify our thoughts so that we stay aligned with our internal values. Affirmations are very powerful and actually restructure the dynamic of our brains because they raise the level of positive hormones in our brain and create “positive thought” neurons (http://www.arlenetaylor.org/brain-care/953-affirmation). This process creates, new, positive thinking channels allowing us to permanently change the way in which we think, for the better.  The word affirmation comes from the Latin affirmare, originally meaning “to make steady, strengthen.

Why we should practice self-affirmation

Affirmations strengthen us by helping us to believe in the potential of an action we desire to manifest. By saying our dreams and aspirations aloud in our heads, we instantly feel empowered and reassured by our own words. This is because we actively discount other (conscious or unconscious) negative thoughts or doubts we have attached to our goals and we finally allow ourselves to truly believe our dreams can and will become a reality. Affirmations are proven methods of self-improvement, not only do they re-wire our brain, as discussed,  but they play a crucial role in crafting our future. Thinking positively and ultimately believing in yourself opens you to a world of opportunities, one that could easily be closed, with a more negative mindset.

15 of the most impactful affirmations

So, on days when you feel clouded or bogged down because things may not be going your way, here are the most impactful thought affirmations to help you instantly change your mindset, for the long-term;

1) I am superior to negative thoughts and ill-intentioned actions

2) My ability to conquer my challenges is limitless; my potential to succeed is infinite

3) I acknowledge my own self-worth; I have no need for external validation

4) I am confident and I can handle any obstacle thrown in front of me

5) I am calm, peaceful and want the best for everyone around me

6) I am right where I am meant to be in my life, I trust in my path

7) I am intelligent and capable of accomplishing anything I desire

8) My positive attitude, confidence and hard work naturally brings me to new opportunities

9) I am grateful for everything I have in my life

10) I always make other people feel important when I am around them

11) I accept people for who they are and believe they are doing their best

12) I attract success easily into my life

13) My thoughts are filled with positivity and my life is plentiful with prosperity

14) Though these times are difficult, they are only a short phase of life

15) Today, I wake up with strength in my heart and clarity in my mind

For more about affirmations and how they can benefit your life read this comprehensive blog here for affirmations for every area of life read here 

 

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