How To Be Happier
Did you know grateful people are happier?Or that writing your blessings has the same effect? Even using your strengths leads to less depression!
I've always suspected this to be true, but finally (FINALLY!) there's data supporting these claims.
A couple of psychologists from Penn and one from Michigan conducted "psychological interventions" (which sounds a little scary to me!) and found, "that three of the interventions lastingly increased happiness and decreased depressive symptoms."
Hmmm. I'm paying attention.
In fact, I read through the full academic report, fascinated how small steps could make such a big impact. The best part, every single idea is easy. (If you'd like to read it yourself, find it here.)
#1 Use Your Strengths
Figure out what you're good at, then DO THAT! When people know their strengths and consciously use them they are happier.
For instance, one of my strengths is "ideation." Translation: I love coming up with new ideas. I can't help myself! So when I spend my day brainstorming new concepts, I am naturally more fulfilled and, yes, happier.
If you don't know your strengths, pick up a copy of Strength Finders 2.0 and figure it out! You'll be glad you did.
#2 Express Gratitude
In this study, they had participants write a letter of gratitude to someone who had done something nice for them, but who hadn't been thanked properly. The result was, you guessed it, the letter writers were happier. However, the longest lasting intervention was in the third group who they had...
#3 Write Down Blessings
In the study, participants wrote down three good things that went well each day for a week along with a brief explanation. When they did this, they not only benefited from the experience, they benefited from acknowledging the GIFT of the experience. Imagine what this would do for your awareness of the little things that make your day enjoyable.
For instance, if I was making a list of something that went well today, I'd write that I scored my favorite Asian Noodle Soup for lunch (you know how I am about food!). I'd explain how I was able to have the soup because I "had" to eat at my desk because of phone meetings so I was "forced" to eat in our building deli. What was a negative turned positive because of this ahhhhmazing soup.
Not only was my awareness heightened, my appreciation grew as well.
So if you want to improve your day, make a list of blessings. Not in your mind, but on a piece of paper, on your app, someplace visible.
In the same way stretching prepares your muscles for exercise, making an actual, visual list positions you to be happy AND content. Does this study ring true to you? I'm curious to hear your thoughts!