8 Simple Habits That Will Make You Happier, According to Neuroscience

Everyone wants happiness, but it often seems out of reach. However, neuroscience has shed light on habits that can improve our well-being and make us happier. By integrating these simple practices into our daily lives, we can harness the power of our brains to cultivate more joy and contentment.

1. Cultivate gratitude

One of the most powerful habits for increasing happiness is the practice of gratitude. Dr. Robert Emmons, a leading gratitude researcher at the University of California, found that people who regularly wrote down what they were grateful for experienced increased happiness and optimism. Gratitude can strengthen relationships, improve health and reduce stress.

Try keeping a gratitude journal to incorporate gratitude into your daily life. Every day, write down three things you are grateful for. They can be big or small, from a supportive friend to a delicious meal. By focusing on the positive aspects of your life, you train your brain to notice and appreciate the good, which leads to a more positive outlook.

2. Prioritize sleep

Getting enough sleep is essential for mental and physical well-being. Neuroscientists emphasize the importance of sleep for concentration, memory processing and emotional regulation. When we are well rested, we are better equipped to meet the challenges of the day and maintain a positive mood.

Aim for 7 to 9 hours of quality sleep each night to reap the benefits of sleep. Create a relaxing bedtime routine, avoid screens before bed, and make sure your sleep environment is comfortable and restful. By prioritizing sleep, you’ll wake up feeling rested and ready to face the day with a happier outlook.

3. Move your body

Exercise is a powerful mood booster, thanks to the release of endorphins, the body’s natural feel-good chemicals. Dr. John Ratey of Harvard Medical School highlights the benefits of exercise for mood, memory and learning. Even a short daily walk can significantly affect the way you feel.

Find an activity you enjoy, whether it’s dancing, hiking, or playing a sport, and make it part of your routine regularly. Aim for at least 30 minutes of moderate exercise most days of the week. Not only will you feel immediate effects on mood, but you will also improve your overall health and well-being.

4. Maintain links

Human connection is a fundamental need and plays a crucial role in our happiness. Social interactions release oxytocin, a hormone that reduces stress and promotes a sense of well-being. The Harvard Study of Adult Development, which has followed individuals for more than 80 years, found that strong relationships are the most important factor in long-term happiness.

Make an effort to maintain your relationships, old and new. Reach out to friends and family, engage in meaningful conversations, and create opportunities to share experiences. Investing in your relationships will build a strong support system that will contribute to your happiness.

5. Embrace the power of a smile

Simply smiling can make your brain feel happier by releasing dopamine. Even if you don’t feel like smiling, just doing it can improve your mood and that of those around you. Make a habit of smiling more throughout the day, whether it’s in front of a colleague, a stranger, or yourself in front of the mirror.

6. Spread Kindness

Giving compliments and performing acts of kindness can increase your happiness while having a positive impact on others. Research shows that making others happy through sincere compliments can improve your mood and promote positive social interactions. Challenge yourself to give at least one compliment or perform one act of kindness daily, and watch how it transforms your outlook.

7. Embrace physical contact

Physical touch, like hugging, releases oxytocin, which helps reduce stress and promote happiness. Neuroscientists suggest that regular hugs can improve your emotional well-being. Make sure you hug your loved ones more often, whether it’s a quick squeeze before you leave for work or a longer hug when you get together at the end of the day.

8. Challenge your brain

Engaging your brain by learning new skills can increase happiness. When we learn something new, our brain releases dopamine, which improves motivation and satisfaction. Look for activities that challenge your brain, like taking up a new hobby, learning a language, or taking an online course. Expanding your knowledge and skills will keep your brain active and allow you to experience extraordinary fulfillment and happiness.

Case Study: Jamie’s Journey to Happiness

A busy accountant, Jamie felt overwhelmed and unfulfilled despite her professional accomplishments. Long hours at the office and lack of work-life balance left her exhausted and unhappy. Realizing something needed to change, Jamie decided to take control of his well-being and explore new habits to improve his happiness.

Initially, Jamie focused on incorporating regular exercise into her routine. She started by taking short walks during her lunch breaks and gradually increased the duration and intensity of her workouts. As she became more active, Jamie noticed improvements in her mood, energy levels, and ability to manage stress at work.

Encouraged by the positive changes, Jamie began prioritizing self-care in other areas. She consciously tried to get enough sleep each night, aiming for at least 7 hours of quality rest. Additionally, she began practicing gratitude by journaling and writing down three things she was grateful for every day. These simple habits helped Jamie develop a more positive outlook on life.

While continuing to focus on her wellbeing, Jamie also recognized the importance of nurturing her relationships. She took the time to check in with friends and family regularly, even for a quick phone call or coffee date. Jamie also challenged herself to learn new skills outside of work, enrolling in a photography course and joining a local book club. By participating in activities that brought him joy and promoted his personal growth, Jamie’s happiness and satisfaction in life improved significantly.

Key takeaways

• Practice gratitude by keeping a gratitude journal and writing down three things you are grateful for daily.
• Prioritize 7 to 9 hours of quality sleep each night to improve focus, memory processing, and emotional regulation.
• Build regular exercise into your routine, aiming for at least 30 minutes of moderate activity most days of the week.
• Nurture human connections by investing in relationships with friends and family, engaging in meaningful conversations, and creating shared experiences.
• Harness the power of smiling, even when you don’t feel like it, to trick your brain into feeling happier by releasing dopamine.
• Spread kindness by giving sincere compliments and performing acts of kindness daily to increase your happiness and have a positive impact on others.
• Practice physical contact, such as hugging loved ones, to release oxytocin, reduce stress and promote happiness.
• Challenge your brain by learning new skills, choosing hobbies, or taking classes to increase motivation, satisfaction, and a sense of accomplishment.

Conclusion

Happiness is within our reach and neuroscience offers valuable insights into how we can cultivate it. By incorporating these eight simple habits into your daily life, you can harness the power of your brain to improve your well-being. Remember, small, consistent changes often have the most profound impact. Start the first step toward a happier, more fulfilling life today.