How to find what makes you happy

They found that employees who put on a fake smile for the job were in a worse mood by the end of the day compared to when their shift began. But drivers who genuinely smiles as a result of positive thoughts actually had a better mood by the end of the day.

So when you smile, make sure to smile like you mean it! The reason this is so bad for your happiness is because the negative emotions associated with grudges eventually give way to resentment and thoughts of revenge.

In turn, this leaves little room in your emotional repertoire for anything else, like happiness, according to the Mayo Clinic. The researchers of the latest study found that couples who had more sex because they were asked to for the study reported that the sex was not enjoyable and did not make them happier.

Therefore, sex will only lead to happiness when the couple is having it for a meaningful reason, the researchers conclude. People who have the positive attitude of optimists paired with the rational outlook of realists tend to be more successful and happy, according to psychologist Sophia Chou. That's because so-called "realistic optimists" have the perfect blend of personality types to succeed. Unlike idealists, they are willing to face challenging situations with a clear view of reality, but will use creativity and a positive outlook to try to work their way out of the problem.

Breathing in the smell of dirt may lift your spirits, according to a study which found that a bacteria commonly found in soil produces effects similar to antidepressant drugs. The harmless bacteria, Mycobacterium vaccae, stimulated the release of serotonin in the brain after it was injected into mice. Low levels of serotonin is what causes depression in people. In a human test, cancer patients reported increases in their quality of life when they were treated with the bacteria.

Eating lunch at your desk can be a real downer, report scientists from the University of Sussex who measured the happiness of employees after they ate lunch in different locations. The results showed that workers were happiest about their work when they ate lunch on the beach and least happy about work when they ate at their desk.

Getting outside in the sun was key to staving off misery — people who ate in parks had a more positive attitude about their jobs than those who chowed down at a restaurant or at home. Exercise is proven to increase feel-good chemicals in the brain, reduce stress hormones, and relieve depression and anxiety according to Happify , a website and app that offers psychology-based games to increase your happiness.

And you can achieve these positive changes in just a few short minutes. Researchers at the University of Vermont found that even just 20 minutes of exercise can give you those mood-boosting benefits for up to 12 hours afterward! Moreover, people who are active are happier and more satisfied with their lives.

The duration and location of your workout also affects how happy you feel afterward. So, check out how to achieve your maximum happiness sweet spot. Working hard to improve a skill or ability, such as learning how to drive or solving a math problem, may increase stress in the short-term, but makes people feel happy and more content with their lives in the long run, a study reported.

And what's striking is that you don't have to reach your goal to see the benefits to your happiness and well-being," co-author Ryan Howell said in a statement. When it comes to happiness, older people seem to know something that the rest of us don't because a number of studies have found that older people tend to be some of the happiest people around.

Why this is, however, is still a mystery to scientists because they have yet to find what exactly is causing this happiness. Chances are, it's a number of things: One study in suggested the reason is because older people are more experienced, and therefore, better at dealing with negative emotions like anger and anxiety. But another, more recent study, reported that the cause is that older people are more trusting , which comes with a number of healthy psychological benefits that lead to happiness.

Whatever the reason, if you're not happy right now, you can rest assured that your chances of happiness in the future are good. For you. World globe An icon of the world globe, indicating different international options.

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Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article parts. Related Articles. Article Summary. Part 1. Rate your days. One key to learning what makes you happy is to start looking for patterns. The best way to look for patterns is to create data.

That is, you need to take time each night to write about your day and how you feel about it. That way, you can start seeing the things that make you happy. Ten is the best, and one is the worst.

Don't think too hard. Just think about how happy you were that day. Write down what you did that day. If you can, try to figure out what made the day good or bad, happiness-wise. Try to write down things that go on, even if you're not sure how they affect your happiness yet, such as "Worked on my novel," or "Went to the movies.

Use a happiness tracking app. Another way to track how happy you are at certain times is to use an app built for that purpose. These apps will ask you questions throughout the day, generally questioning you about your happiness at a certain point in time. They can help you build up data about how happy you are doing certain things, which in turn can help you figure out what's making you happiest. Look at the data. Once you've created the data, you need to take some time to examine it. Look at the days when you're the most happy.

What are you doing on those days? On the days when you're the most upset, what are you doing? See what patterns you notice on the happy and sad days to help you figure out what makes you happy.

Take a happiness quiz. Another option to gauge your happiness is to try a happiness quiz. These quizzes will provide more general answers than, say, using reflection to figure out what makes you happy, but they may be able to point you in the right direction. Try taking more than one to get a broader answer. Meditate for happiness. Meditation forces you to spend time with you and only you. That means you are left alone with your thoughts and feelings.

As you confront those thoughts and feelings, you may start learning things about yourself, such as what is upsetting to you and what makes you the happiest. You can count to four in your head as you breathe in through your nose and hold for four counts.

Count to four again as you slowly breathe out. Keeping practice this breathing for several minutes, trying to focus solely on your breath moving in and out.

If you don't want to fly solo on meditation, consider using guided meditation. You can find a number of guided meditations online, or you can download a meditation app for your phone. Find a therapist. Another option for helping you evaluate what makes you happy is to get someone to help you. Therapists are trained to help you find what makes you happy in your life, and they can help you work through any issues that are making you unhappy. If you're not sure how to start looking for a therapist, ask your friends for recommendations, especially ones that you know have used a therapist before.

If you can't afford a therapist, go to a sliding scale clinic, where you will pay based on what you make. Part 2. Make a list. Start by doing a little journaling. Take out a piece of paper, and write "What is most important to me? Now, start listing things that are important. Try not to think too hard about it. Rather, list the things that pop into your head in the order they pop into your head. Identifying your values can help you figure out what will make you the most happy. For instance, if you realize you value your family over your job, you may decide to spend more time at home.

For example, maybe you would write "my family," "my pets," and "my job. Translate those into values.

Compare this to writing down every detail of what you want your life to look like in 5 years and then feeling frustrated, overwhelmed or not taking action because you feel so far away from where you want to be. It's very important to cultivate happiness for where you are right now while reaching for more, and I believe a great way to do that is by focusing on expanding so fully into the present moment that your life has no choice but to also expand.

And spoiler — that's one of the questions inside Listen to Your Heart guided journal. During Week 3 of the journal, you'll go deep into designing your next level, which is really about making the life you have right now the most amazing it can possibly be. Creating change in your life, and even achieving your dreams and goals, is about making little tiny shifts and adding new habits over time.

For me, I need a daily spiritual practice, which has changed over the years, but is now my decadent morning routine. A happy life is one with balance. Where you know what matters, what your dreams and goals are, and you do your best to incorporate most of the things into most of the days.

Enjoy the journey of realizing your dreams. I read this and felt so emotional because it made me remember things about my childhood that I had intentionally forgotten because they were so painful and I realized that they are the walls separating me from my own happiness. Close search. Just added to your cart. Continue shopping.

How to find what makes you happy by Suzanne Heyn March 4, Nothing is more important in life than finding what makes you happy, yet so many people feel confused about how to create more joy when they feel off track or simply want more from life.

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