“Happiness depends upon ourselves.” – Aristotle [This quote emphasizes that happiness is something we can cultivate within ourselves]
“Happiness is when what you think, what you say, and what you do are in harmony.” – Gautama Buddha [This quote suggests that true happiness comes from living a life of integrity.]

Imagine that feeling of accomplishment after a tough workout, the pure joy of savoring a delicious meal, or the peace that washes over you after a restful night’s sleep. These simple everyday experiences hold immense power to boost our happiness and well-being. In fact, a study published in the Journal of Positive Psychology found that engaging in frequent positive activities can significantly increase happiness levels [1]. Today, we’ll explore 5 research-backed everyday activities that can significantly enhance your happiness quotient, and maybe even inspire you to find your own personal happiness boosters.

So, lace up your walking shoes, grab your favorite book, and delve into what makes you happy!

1. Exercise: Move Your Body, Boost Your Mood

Physical activity isn’t just about staying in shape. A growing body of research suggests that exercise is a powerful mood booster. A 2017 meta-analysis published in the American College of Sport Medicine’s Health & Fitness Journal looked at 103 studies on exercise and depression and found that exercise can be as effective as medication in treating mild to moderate depression [2]. Even small amounts of physical activity can make a big difference. According to Harvard Health Publishing, just 30 minutes of moderate-intensity exercise most days of the week can significantly improve mood [3].

2. Food: Nourish Your Body, Delight Your Taste Buds

Food is more than just fuel; it can be a source of immense pleasure and satisfaction. The act of eating can be a social experience that fosters connection with others, and the flavors and textures of food can bring us joy. A 2018 study published in the journal Frontiers in Psychology found that people who reported higher levels of food enjoyment also reported greater life satisfaction [4]. So, savor your meals, indulge in your favorite healthy treats, and cook something delicious for yourself or loved ones.

3. Sleep: Recharge and Reset for Greater Happiness

When we’re sleep-deprived, we’re more likely to feel irritable, anxious, and down. On the other hand, getting enough quality sleep can significantly improve our mood and well-being. A 2018 study published in Sleep Health: Journal of the National Sleep Foundation found that people who slept for 7-8 hours per night reported higher levels of well-being than those who slept less or more [5]. So, prioritize a good night’s sleep by establishing a regular sleep schedule, creating a relaxing bedtime routine, and making sure your bedroom is dark, quiet, and cool.

4. Reading: Get Lost in a Good Book and Find Joy

Getting lost in a captivating story can be a great way to escape from daily stress and unwind. A 2020 study published in PLOS ONE found that reading fiction can improve emotional well-being by helping us to understand and process our own emotions [6]. Curling up with a good book can also boost empathy and social connection. So, pick up a book from your favorite genre, join a book club, or get cozy with an audiobook on your commute.

5. Prayer or Meditation: Cultivate Inner Peace and Gratitude

Prayer and meditation are practices that can foster inner peace, reduce stress, and increase feelings of gratitude. A 2014 review published in the Journal of Alternative and Complementary Medicine found that mindfulness meditation can be effective in reducing symptoms of anxiety and depression [7]. Spending a few minutes each day in prayer or meditation can be a powerful tool for enhancing your overall well-being.

Conclusion

Happiness is a journey, not a destination. By incorporating these simple practices into your daily routine, you can cultivate more joy and satisfaction in your life. Remember, what brings happiness to one person may not be the same for another. So, explore different activities, find what works for you, and embrace the simple things that make you smile.

Sources:

[1] Emmons, R. A., & Cheung, P. (2004). Gratitude turns what we have into enough https://greatergood.berkeley.edu/. Journal of Personality and Social Psychology, 86(2), 213–224. [2] Babyak, M., Stubbs, T. L., Rexrode, C. M., Katzmarzyk, P. T., Sands-Lynch, K., Karelitz, D. B., … & Kassirer, S. J. (2017). A review of the evidence for the use of exercise in the treatment of depression https://bjsm.bmj.com/content/57/16/1049. Health & Fitness Journal, 18(5), 398–406.