How NOT to be happy

-stay inside all day 🏠
-move as little as possible πŸ›‹
-spend more than you earn πŸ’°
-take yourself (and life) too seriously 😐
-look for reasons why things won’t work πŸ‘ŽπŸ»
-always find someone to blame πŸ‘‰πŸ»
-always consume, never contribute πŸ”
-be jealous of the lucky and successful 😠
-never smile at someone first πŸ˜•
-be unreliable πŸ€¦πŸ»β€β™‚οΈ



Ten things happy people do differently

1. Have a strong sense of community

They are connected with family, friends and the local community. Strong connections to wider areas of life can provide a shield to depression.

2. Use their strengths regularly

When you use what you’re good at more often, you’ll perform better, and be more motivated.

3. Are thankful.

There’s a difference between saying thanks and being thankful. Gratitude helps people cope with stress and anxiety, builds self-worth, and heightens positive emotions.

4. Feel optimistic

Optimism is learned as a habit over time. It helps you understand what is in and out of your own control.

5. Understand it is good to do good for others

Being kind and helpful to others creates something called volunteer’s high. The act of kindness is just as good for the person performing the act as it is for the recipient.

6. Not materialistic

Author, James Wallman calls it stuffocation. All our stuff is suffocating us. No amount of stuff will ever make us happier. We habituate, desire more, and continue to never be satisfied. I think of it like this: is any television ‘actually’ big enough?

7. Know how to let go

Bad stuff still happens to happier people. They have setbacks, failures and tragedies. They acknowledge how they feel – but have built a foundational belief of knowing one day they will start to feel better. They don’t ignore their past hurt, they change their relationship with it.

8. They act happy

Sounds ridiculous. But happy people act in all the ways you expect happy people to act. They smile, they are engaged, have energy, enthusiasm and they are positive. The only way to act like this more often is to choose to act like this more often.

9. Have a sense of belonging

This might be religion or a shared community. When you feel part of something of bigger it helps you have greater purpose.

10. They have momentum

Thinking about doing something and actually doing something are two different things. Happier people have values they care about, things they stand for and against, outcomes they want to achieve – and they are acting on all of these aspects of their life.



How to journal gratitude

What is gratitude?

It’s easy to say thank you. Almost too easy. There is a difference between saying thank you and being thankful.

Gratitude is the quality of being thankful.

When you say thank you, it is something you do.

When you feel thankful, it is something you are.

How to let more gratitude in

Gratitude is the foundation on which happiness is built. The more grateful you can be, the easier it is to build happiness on top.

My strategy for gratitude is simple: every day I write down three things I am grateful for.

Sometimes I do it just before bed, and sometimes I do it when I first wake up. But I record it every day.

My daily gratitude entry takes the same form every day: Today I am grateful for ___, ___, and ___.

It’s only one sentence. Every day.

Why does it work?

Pushing yourself into a positive state every day helps you to consistently feel better. Even on the bad days I write down my three things. It stops you, just for a moment, to pause, look for, and be thankful for all the good in your life.

Sometimes, on the really bad days, it can be just as helpful to be grateful for what didn’t happen.

Record your three things in the same place: the same spread in your journal, the same notes page on your phone, or the same document on your computer. At first it won’t seem much. But after 30 days you will see 90 positive things you have been grateful for.

Something small, but always positive, happens every day.

You will start to notice patterns in what you are grateful for. This helps you to seek more experiences like this. I have found all my entries revolve around my family and my experiences – rather than β€˜stuff’ and material items.

It is easy to do and easy to keep doing

To write three things in one sentence only takes a couple of minutes a day. You will soon realise it is time well spent.