Happiness is a universal pursuit, and we all strive to live joyful lives. But what does science say about the practices that can genuinely enhance our happiness? In today’s blog post we’ll explore ten evidence-based practices that Heather Marianna (me), a newfound happiness enthusiast (more on why in a later blog), incorporates into her monthly routine to make her life a little bit better. These 10 practices are backed by scientific research and offer practical ways to cultivate happiness in your own life.
1.) GRATITUDE JOURNALING
Keeping a gratitude journal is a powerful practice that can shift your focus towards the positive aspects of life. Each day, take time to write down three things you are grateful for. Research shows that practicing gratitude enhances well-being and promotes a positive mindset. I started bringing my journal along on my early morning walks with my dog Baron, and while he runs on the grass (which he LOVES), I take time to journal.
2.) MINDFULNESS MEDITATION
Engaging in regular mindfulness meditation allows you to cultivate a state of present-moment awareness. Dedicate a few minutes each day to sitting in silence while focusing on your breath or body sensations. Scientific studies indicate that mindfulness meditation reduces stress, enhances self-awareness, and improves overall happiness. I also recommend trying the MUSE or Gaia apps to get you started with some guided meditation.
3.) ACTS OF KINDNESS
Performing acts of kindness towards others not only benefits them, but also boosts your own happiness. Set a goal to engage in one act of kindness each week (at least), whether it’s volunteering, helping a friend, or expressing kindness to a stranger. Research has shown that acts of kindness increase positive emotions and foster social connections. I love to do nice things for people randomly, and paying for the person behind me in the Starbucks line is one of them!
4.) REGULAR EXERCISE
Make physical activity a priority in your monthly routine. Engage in activities you enjoy, such as walking, dancing, or yoga. Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It also improves overall well-being and reduces symptoms of anxiety and depression. Again, my morning walks with Baron start my day off perfectly, and they help me connect with nature, which is another point we’ll touch on below.
5.) CULTIVATING SOCIAL CONNECTIONS
Nurture your relationships by scheduling quality time with the people who add value to your life. Engage in meaningful conversations, share experiences, and actively listen when you’re together. Studies consistently show that strong social connections are vital for happiness and overall life satisfaction. I love to fill my calendar with travel and to meet up with my clients when possible so that not all my connection happens over zoom.
6.) PURSUING MEANINGFUL GOALS
Set meaningful and achievable goals for yourself each month. These goals should align with your values and provide a sense of purpose. Working towards goals promotes a sense of accomplishment and satisfaction, contributing to long-term happiness.
7.) PRIORITIZING SELF-CARE
Take care of your physical, mental, and emotional well-being by prioritizing self-care. Dedicate time each week to engage in activities that rejuvenate you, such as taking a bath, reading a book, practicing self-reflection, or engaging in hobbies. Self-care practices replenish your energy and promote a positive outlook.
8.) SPENDING TIME IN NATURE
Connect with the natural world by spending time outdoors. Take walks in nature, have a picnic, or simply sit in a park. Numerous studies have shown that spending time in nature reduces stress, improves mood, and enhances overall well-being.
9.) PRACTICING OPTIMISM
Adopt an optimistic mindset by reframing negative thoughts and focusing on positive aspects of situations. Incorporate positive affirmations and visualize your desired outcomes. Optimistic thinking has been linked to increased happiness and resilience.
10.) EMBRACING MINDFUL EATING
Practice mindful eating by savoring each bite, paying attention to hunger and fullness cues, and choosing nourishing foods. Mindful eating promotes a healthier relationship with food, increases satisfaction, and contributes to overall well-being.
By incorporating evidence-based practices like these into your monthly routine, you can cultivate happiness and lead a more joyful life. My monthly practices are backed by science and offer practical ways to enhance your own happiness. Start incorporating these practices into your life and experience the transformative power of cultivating joy!
What are some practices that add value and happiness to your life? Share with the AskHeather community by commenting on today’s post on Instagram at @AskHeatherMariannaBlog. I love reading what you guys think and reposting tips for the group!
XOXO, Heather