Embrace Happiness

Happy people tend to make healthier choices,1 so make happiness happen! The more specific you can be about your plans, the more likely they’ll come to pass—and put a smile on your face.

What do you want to do?
“I will work on my jigsaw puzzle” is better than “I will do something that makes me happy.”

When will you do it?
“Sunday and Thursday nights” is better than “A few nights a week.”

Where will you do it?
“In the den while I drink my nightly cup of tea before bed” is better than “at home.”

Will anyone do it with you?
“Yes. My spouse” is better than “Yes.”

Do more of what you love

Not sure where to start? These three simple ideas are proven to increase your overall happiness. Give them a try and see if you notice a change!

1. Take a “savouring" walk one evening. Try to go somewhere new or a place that’s beautiful. Stroll slowly, and pay attention to your surroundings. Post a photo on Connect (for subscribers).2

2. Write down three things that went well today. Small things count! Include details and note why they went well.3

3. Perform random acts of kindness. Try to do five small nice things for people in a day, like holding a door for someone, feeding a stranger’s parking meter, helping a friend with a chore, and so on. Jot down what you did and how you felt after each act.4

1 Boehm JK, Kubzansky LD. The heart’s content: the association between positive psychological well-being and cardiovascular health. Psychological Bulletin. 2012;138(4):655-691.
2 Piff PK, et al. Awe, the small self, and prosocial behavior. J Pers Soc Psychol. 2015;108(6):883-899.
3 Seligman ME, et al. Positive psychology progress: empirical validation of interventions. Am Psychol. 2005;60(5):410-421.
4 Lyubomirsky S, Sheldon KM, Schkade D. Pursing happiness: the architecture of sustainable change. Review of General Psychology. 2005;9(2):111-131.