Six Steps to Happiness

Quick overview (top 3 takeaways)

• Everyone’s path to happiness is different.
• Your mindset plays a role in happiness, not just your genes and life circumstances.
• Following these six practical steps will promote happiness, based on up-to-date research.

Overview on happiness

Happiness can mean different things to different people. In essence, happiness is characterised by a state of contentment and general satisfaction with your current situation.1 Happiness isn’t just about feeling good. Being happier means you’re able to better accept, manage and cope with negative experiences in your life, and to use these experiences to make better decisions in the future.²

So how can you be happier? Research has shown us that happiness is influenced by behaviour and mindset – it doesn’t all come from your genetics and life circumstances. Get started by practicing these six steps to lead a happier and more fulfilling life.

1 - Connect and be kind to others

Feeling connected to other people is at the heart of happiness. People with more robust social connections also showed lower rates of chronic conditions³. Working on building and maintaining healthy relationships should take top priority, whether it is your partner, family, friends, or others in your community. It’s about ongoing social activity in your life. Maybe it’s time to reach out to an old friend you haven’t spoken to in a while or join that community group you’ve been talking about.

Being kind also helps you feel connected to others.⁴ . Studies show that when you do kind things, it boosts neural activity⁵ in your brain, and that feels good. It can take your mind off your own worries too. What small act of kindness could you do today?

2 - Keep learning and have goals

Learning new things builds your confidence, creativity, and feelings of fulfilment – even later in life. There are lots of ways to keep learning, whether it’s in your community, at work or online. It could be building existing knowledge or exploring something completely new. Is there a hobby you’ve always wanted to try?

Having goals for things you want to do and working towards them is also an important part of being human. Your goals may not always run smoothly but it gives you a sense of purpose and direction, which is good for your overall happiness.⁶ Think of a goal you’re working towards or one you’d like to set for yourself.

3 - Look for what’s good

Humans have evolved to naturally focus on what’s wrong rather than what’s right.⁷ It was once safer to interpret ambiguous signals around us as danger so we could act to avoid it. Thankfully, life and death moments are much rarer, however your brain still responds in the same way. The good news is that you can train your brain to look for the good around you.

Try reflecting and writing down three good things you experience over the day for seven days - it has been shown to boost how happy you feel and can last for up to six months.⁸

4 - Keep your body active

The benefits of physical activity are extensive. It can help boost your confidence, help you manage stress, sleep better, and support brain function.⁹

Our modern lifestyles mean many of us are less active than our bodies were designed to be. So, what can you do? Aim to be active for at least 30 minutes most days and sit less throughout the day. Research is now showing that sitting for prolonged periods each day can be detrimental to your mental and physical health later. So, as well as exercising regularly, aim to move your body every hour. It could be as simple as having a stretch or doing a few squats while you wait for the kettle to boil.

5 - Be comfortable with who you are

Social media makes it easy to compare how we feel about ourselves to how we perceive other people’s lives. Being more able to know and accept our whole self is a firmer foundation for a happier life. Accepting that no one is perfect and that making mistakes and sometimes failing is normal, means that we are more likely to learn and grow and move on. It can also boost our relationships and compassion towards others¹⁰. One practical way you can develop self-acceptance is through learning to be self-compassionate. You can start by cultivating an inner voice that is more like a wise, encouraging and kind friend.

6 - Live mindfully

Today the skill and practice of mindfulness matters more than ever, with the constant distraction of devices and social media. There is a lot more competing for your attention than ever before, adding to your stress levels. Learning to be mindful enables you to more actively choose where your attention is. This can help you feel calmer, more in control and even more capable. So, what does mindfulness look like? It could be noticing the leaves dancing on a tree, a bird singing or the colour of the sunrise. A good start is focusing on your breath, as this is something you always have with you. Studies show that practicing this for just 10 minutes a day boosts wellbeing.¹¹

While you may not have control over your genetics and every aspect of your environment, you can still exert a lot of control over your own happiness. From connection to gratitude to mindfulness, you can take deliberate steps to get happier and to stay happier in life. Start your journey by acting now.

References

1. Ackerman, C. E., MA. (2023). What is happiness and why is it important? (+ definition). PositivePsychology.com. https://positivepsychology.com/what-is-happiness/#:~:text=Happiness%2C%20as%20we%20described%20above,in%2Dthe%2Dmoment%20experience.
2. Locaso, P. (2021, January 12). What You Were Taught About “Happiness” Isn’t True. Harvard Business Review. https://hbr.org/2021/01/what-you-were-taught-about-happiness-isnt-true
3. Mineo, L. (2023, April 5). Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life. Harvard Gazette. https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
4. Happiness and Prosocial Behavior: An Evaluation of the Evidence. (2019). Worldhappiness.report. https://worldhappiness.report/ed/2019/happiness-and-prosocial-behavior-an-evaluation-of-the-evidence/
5. Harbaugh, W. T., Mayr, U., & Burghart, D. R. (2007b). Neural responses to taxation and voluntary giving reveal motives for charitable donations. Science, 316(5831), 1622–1625. https://www.researchgate.net/publication/6267087_Neural_Responses_to_Taxation_and_Voluntary_Giving_Reveal_Motives_for_Charitable_Donations
6. Ehrlich, C. (2022). Evaluation of the Happiness Through Goal-Setting Training. Psychological Reports, 003329412110710. https://doi.org/10.1177/00332941211071007
7. Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is Stronger than Good. Review of General Psychology, 5(4), 323–370. https://www.researchgate.net/publication/46608952_Bad_Is_Stronger_than_Good
8. (PDF) Positive Psychology Progress: Empirical Validation of Interventions. (n.d.). ResearchGate. https://www.researchgate.net/publication/7701091_Positive_Psychology_Progress_Empirical_Validation_of_Interventions
9. Hogan, C. L., Catalino, L. I., Mata, J., & Fredrickson, B. L. (2014). Beyond emotional benefits: Physical activity and sedentary behaviour affect psychosocial resources through emotions. Psychology & Health, 30(3), 354–369. https://www.researchgate.net/publication/266949700_Beyond_emotional_benefits_Physical_activity_and_sedentary_behaviour_affect_psychosocial_resources_through_emotions
10. Inam, A., Fatima, H., Naeem, H., Mujeeb, H., Khatoon, R., Wajahat, T., Andrei, L. C., Starčević, S., & Sher, F. (2021). Self-Compassion and Empathy as Predictors of Happiness among Late Adolescents. Social Sciences, 10(10), 380. https://www.researchgate.net/publication/266949700_Beyond_emotional_benefits_Physical_activity_and_sedentary_behaviour_affect_psychosocial_resources_through_emotions
11. O’Donnell, K., Dunbar, M., & Speelman, D. L. (2023). Effectiveness of daily Mindfulness Meditation app usage to Reduce Anxiety and Improve Well-Being during the COVID-19 Pandemic: a randomized controlled trial. Cureus. https://doi.org/10.7759/cureus.42432