Why do you want to change your life?
There might be a lot of reasons on the surface but deep down I bet there’s only one; happiness.
Changing your job or life situation might bring more meaning to your life. It might mean you laugh more at work or have more time your family and friends. But external changes don’t really increase how happy you are in the long term.
Think back to a time when you were really, really looking forward to something. It could be a holiday, going to uni or starting your first job. Then think about when it actually happened. Did you feel incredibly happy all the time? If you did at first, did it last?
Most of use quickly snap back to our usual ways of thinking. We might start complaining about the heat, get bored of going to lectures or get that horrible Sunday evening dread before work. I think that having a life situation that brings us joy and suits our strengths makes it easier to feel happy. But it isn’t everything.
The only way we can really change our happiness is by changing how our mind is working.
“ Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
Mahatma Gandhi
This can feel disappointing. In some ways it’s easier to make one big change instead of having to work hard at something day after day. But it’s also incredibly empowering! You, and only you are in control of your thoughts, your actions and your destiny.
So this article isn’t about big life changes and creating a life situation that fills you with joy. Instead it’s about the little things you can do every single day. Starting these habits will mean you can feel like you’re really living your life as you go about making those life changes. You don’t have to wait for a time in the future to be happy. You can be happy right now! We only have a few days on this amazing planet so you might as well make the most out of each one!
So the question I’d love for you to answer right now is:
“Are you at the maximum level of happiness you could be for the situation you are currently in?”
If not, why not? What could you do to feel happier right where you are?
In the rest of this article I will show you exactly how to make this happen.
If you feel stuck in situation because you’re determined to see it through this is going to be so valuable to you. It might be that you want to get qualified in your chosen profession before making the changes you know you want. Or you might have signed a 3 year contract and want to show your commitment. Not being able to make the changes you really want doesn’t mean feeling miserable for all that time.
I used to have a weird aversion to feeling happy in a life situation I wanted to change. I would worry that if I felt fine where I was, I wouldn’t have the motivation to change the situation. Now I’m actually in that situation, I’ve found the opposite is true. Feeling happier has given me a positive outlook on life. I’m more energetic, motivated and confident to do all the things I need to do to reach my goals.
To get you maxing out your happiness, here are 9 habits you need to include in your daily life. The first 5 from Shawn Achor’s fast-paced TED talk “The Happy Secret To Better Work?” Which you can watch here.
- Meditation and mindfulness
“One recent study, published in the Psychological Bulletin, combined the findings of 163 different studies. These suggested that mindfulness-meditation practice had an overall substantial positive effect on improving psychological factors including negative personality traits, anxiety and stress.” Headspace.com
I’ve been meditating for 10 minutes a day and trying to practice mindfulness as often as I can for 18 months now. It’s become easier as time goes by and it’s helped me stay calm and be less reactive in situations where I would normally lose my temper or feel out of control. I’m also more aware of my mood and how my body feels. I recommend Headspace 110% just because it makes meditation so accessible and easy to include into your daily life
- Gratitude journal
According to studies by Robert Emmons of the Greater Good Science Center, gratitude practice makes you feel:
- more alert, alive, and awake
- more joy and pleasure
- more optimism and happiness.
Who wouldn’t want all of those things?!
Since the start of the year, I’ve been writing a daily list of three things I’m grateful for and journalling a page about one in more detail. I didn’t really expect much but after watching Shawn Achor’s TED Talk I mentioned above I thought I’d give it a go. I’m glad I did because I have really noticed the difference!
I’m feeling way more positive and I really enjoy looking back and seeing all the great things that have happened to me so far this year! There’s nothing out of the ordinary but it makes you appreciate your life and everything in it. Start today!
- Exercise outdoors
“People who walked or cycled to work had higher well-being scores than those who drove”
Livescience.com writer, Rachel Retner
Reading this, I’m not surprised. I walk to the train station every morning and it’s the best way to start the day. It wakes me up as I feel fresh and ready to go for the day!
The outdoors part is really important. I don’t think that going to the gym has the same effect as a run outside. Science has proved this too. A series of studies published in the Journal of Environmental Psychology show that just being in nature for 20 minutes a day makes you feel more alive!
- Random acts of kindness
According to the Greater Good Science Centre, “in countless studies, kindness and generosity have been linked to greater life satisfaction, stronger relationships, and better mental and physical health—generous people even live longer.”
Random Acts of Kindness day is coming up this month so get involved!
One thing I try and do regularly is letting people on or off the train to work in front of me. It’s usually a mad, pushing rush to get on and get a seat or to get off the train when it’s stops. It feels great to not let that desperate urge take over and to stay calm, stand back and let people on in front of me. They always look so happy when I offer! Plus if I do it when I’m getting off the train, I notice the knock on effect it has. The people I let get out of their seats in front of me, then let other people get out in front of them! It’s great to watch!
- Set bigger goals and take action on them every single day
On Psychology Today, Timothy A Pychyl Ph.D writes “research literature also reveals that we experience the strongest positive emotional response when we make progress on our most difficult goals.”
So set yourself a big, difficult goal, break it down into baby steps and start doing one thing everyday towards it. You’ll feel happier and it will get the momentum and motivation going. Once you’ve worked at it for a few days, you won’t want to stop!
Action for Happiness explains this by referring to scientific research that shows working on your goals brings “a sense of accomplishment …this also builds our confidence and belief in what we can do in the future”
Since spending my train journey home working on my goal of setting up a business, I’ve felt a lot happier about my life and my future. The edge is taken off bad days when I collapse into my seat and focus on something exciting and meaningful to me.
- Read
I popped this one on this list with about 8 questions marks next to it. I knew that reading everyday was having a positive effect on me but I’d never heard it recommended for increasing happiness before. To find out if I could delete the 8 questions marks I did some research online and I’m overjoyed by what I’ve found; reading does make you happier!
Mindlab International at the University of Sussex found that reading for just 6 minutes can reduce stress levels by two thirds! That’s a better rate than listening to music, having a cup of tea or going for a walk!
So it’s a great excuse for taking a trip to the library, loading up with books and snuggling up with one and a cup of tea. Do it!
- Do what you say you’re going to do
A few years ago I read “The Six pillars of Self Esteem by Dr Nathaniel Branden.” The first time I read it, this advice struck me and stuck with me but I never really did anything about it! (How ironic!)
But 2016 is the year where I will do what I say I’m going to do, for my own benefit. I’m so bad for committing to go to an event or a meet a friend then back out at the last minute because I don’t feel like it. I always feel really bad afterwards.
I’m also bad at setting myself a scary challenge and then chickening out. Even though no one else knows about you letting yourself down, the most important person will always find out. And that’s you.
After letting myself down, way too much I was doubting my ability to do anything. I didn’t believe that I would do the things I said I was going to do. Trust me, it’s not a nice place to be in.
Now, when I do something that I’ve committed to, it feels great. My confidence, self belief and self esteem has improved. I’m happier in the knowledge that I can trust myself to do the things I really want to do; no matter how scary or how I feel that day.
- Spend time with loved ones
Research has shown that spending time with friends and family makes us happier. I make sure that I see friends a couple of times a week, spend almost every evening with my boyfriend and see my family at least once a month. I feel so much better for it!
As an introvert, I need my time alone and I could easily spend weeks by myself. However, I wouldn’t be in a very good mood by the end of it! When I’m alonge, I find it harder to keep negative, repetitive thoughts at bay. Now I’m making sure that I spend time with the people I care about, I’m not too alone, not too caught up with my work colleagues and not too over stimulated but spending my time meeting loads of new people.
Spending time with my Mum and Dad is the most challenging though. It’s so easy to revert back into comfortable but negative ways that definitely don’t make me happy! This can be explained by research by George MacKerron from the University of Sussex. He found that spending time with friends makes you happiest, followed by time with your family. Spending time by yourself apparently increases your happiness the least!
How to make this happen
Reading this list is all well and good but how are you going to do these things?
Step One- Write down a typical day for you. Where can you add these things in without having to get up any earlier or go sleep any later? (I love sleep too much to ask you to do that.)
Step Two- Look for dead time. Five minutes here or there, where normally you’d just go on your phone and read the news.
Step Three- Try and slot each of the 9 things into your day. Although don’t worry about a specific slot for 8, it is more an approach to take to your day.
Here’s mine as an example with timings:
7.30am Get up
8.00am Walk to work (exercise outdoors) 20 minutes
8.25am Train to work (write journal, random acts of kindness and meditatation) 5 minutes + 1 minutes +10 minutes
9.30am Work (random acts of kindness) 2 minutes each
6.30pm Train from work (complete a couple of little actions towards my big goals) 40 minutes
7.10pm Walk home (exercise outdoors) 20 minutes
7.30pm Time with friends/family 2-3 hours
10.00pm Shower
10.15pm Get into bed and write gratitude list 3 minutes
10.20pm Read 30 minutes
11.00pm Sleep
Tips
- If you commute to work by bus or train, this is the perfect time to incorporate some of these habits.
- If you don’t, then you may need to think more creatively to fit them in. But just think, 3 minutes looking at Facebook updates is your gratitude journal written!
- Try and replace time spent watching TV, browsing the internet etc with a habit.
- Use the rewire app to track your progress with these new habits