10 everyday habits that will help you feel happier

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Healthy lifestyle expert and author of the bestseller “One Habit a Week. Change Yourself in a Year” Brett Blumenthal is sure that the technique of small changes works. It is not necessary to go on a diet from Monday, sign up for 5 workouts a week and teach yourself never to be late for work. On the contrary, small steps will help you achieve stable results. That's why we've selected 10 simple habits for you, with which you can start making pleasant changes right now!

Keep a Diary

There are no rules for keeping a diary. The only requirement is regularity. Write down your feelings, thoughts, victories, and experiences every day. At first, you will have to force yourself to make these notes, but soon you will notice that you get pleasure from keeping a diary. Why is it necessary? Psychotherapeutic studies have proven that a diary allows you to cope with stress, fears, and anxiety, free yourself from unexpressed emotions, and as a result, feel happier!

Listen to music every day

The positive effect of music on a person is a long-proven fact. It's not difficult – let music be your daily companion. Find time for your favorite tracks, even if you are so busy that you usually forget to press play. Brett Blumenthal advises you to take the time to organize your media library, make playlists and turn on your favorite music whenever you can listen to it – on the way to work, during your lunch break or cleaning. Every day is important!

Smile

Our emotional state and facial expression are connected – scientists have proven that even if you make a smile artificially, later it becomes sincere. Start following this and you will notice that you used to smile unforgivably rarely! The author of the book advises you to smile every time you think about something bad or start to get nervous, smile at strangers and at yourself in the mirror – preferably from the very morning.

Meditate for 20 minutes a day

There are many types of meditation, but you are still a beginner and do not need to rush into complex practices. Just promise yourself to meditate every day – for example, before going to bed – sit in a comfortable position, monitor your breathing and try to avoid any thoughts. Start with 5 minutes, and then gradually increase the duration of meditation to 20 minutes a day. Soon, you will notice that you have become calmer, it will be easier for you to concentrate and manage your emotions.

Achieve your goals one at a time

The result of meditation can be felt in practice if you train yourself to do only one thing at a time. We live in information noise and multitasking, which leads not only to stress, but also to a decrease in productivity. It turns out that people who constantly switch from one task to another are 50% less effective. Therefore, make it a habit to set yourself only one small goal, achieve it, and only then move on to the next. We believe that you, like Julius Caesar, can do three things at once, but for your happiness and psychological health, it is better to refuse such feats.

Drink green tea

Include green tea in your daily diet. Ideally, drink 1-2 cups a day. There are several reasons for this pleasant Asian tradition. Green tea is really useful, it invigorates, but, unlike coffee, it does not cause side effects, such as rapid heartbeat or hand tremors. In addition, green tea contains polyphenols that activate the production of dopamine, the hormone of joy.

Notice the good in others

We often focus on the negative aspects of our interactions with other people, but life will be easier and more enjoyable if you make it a rule to find a few positive traits in each person. How does this work? People often mirror each other, so if you learn to be positive towards the person you are talking to, they are more likely to reciprocate.

Read for pleasure for at least 20 minutes a day

Reading teaches concentration, develops imagination and relieves stress. Not to mention broadening your worldview! Set aside at least 20 minutes every day to read without distractions. This is about books and voluminous texts, not news or Instagram posts. To make it easier, set a goal for yourself – for example, reading a certain number of books per month or per year.

Say “thank you”

Gratitude to yourself and others improves the quality of life. Don't hesitate to thank your loved ones for everything they do for you – whether it's a simple call asking “how are you?” or help with a minor issue. Say “thank you” more often – this promotes closeness and emotional attachment. At the same time, don't forget to thank life itself – for good health, a sunny or rainy day, a beautiful autumn or a delicious piece of cake. Say “thank you” to yourself or out loud – there is incredible magic in this word!

Touch people around you more often

We often don’t even realize how simple touches affect our brain function, hormonal system, and mood. When we touch a close and pleasant person, the level of cortisol, the stress hormone, decreases in the blood. Hug your loved one, a child, hold your friends’ hands, pet your pets. May every day be filled with such moments!