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C’mon, everyone, get happy! If that sounds too hard, maybe you’ve been going about it all wrong. It’s time to stop waiting to hit the jackpot, meet Mr. or Ms. Right, or land that sweet job. True happiness doesn’t come from externals like that.
Instead, take a cue from happy people. Embrace these 10 habits that help them feel great.
1. Evaluate your bandwidth and set boundaries
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It goes without saying that you won’t be happy if you’re overwhelmed with life. Happy people know their limits and pare back obligations to fit both their energy and time. They also know this is not a one-time evaluation and is something that needs to be reviewed periodically.
Once happy people know their bandwidth — that is, how much time and energy they are willing to spend on various activities — they set boundaries so other people don’t encroach on it. That means learning to say no … a lot.
2. Schedule regular downtime
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All work and no play is no fun. It can also be a real drain on your happiness. found that nearly half of respondents said a vacation brought them more happiness than their wedding day.
Of course, you don’t need to go on vacation to find happiness. Scheduling regular work breaks and time for leisure activities works just as well for many happy people.
Also, make sleep a priority. chronic sleep deprivation may be “one of the most significant and overlooked public health problems in the U.S.” It’s hard to be happy when you’re dragging through the day, so get those zzz’s.
3. Create realistic goals
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Setting goals and creating to-do lists seems to be ingrained in our collective psyche. However, happy people don’t let themselves be ruled by unrealistic expectations. Instead, they see goals as guides that can be adjusted as needed.
Realistic goals only make you happy if you meet them. In his book ,” Hal Elrod says visualization is one key to success. As Elrod describes it, this practice can be as simple as closing your eyes for a few minutes and mentally walking yourself through all the tasks of the day that need to be done to meet goals, create success and enjoy happiness.
4. Listen to music
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A pair of studies published in 2013 by the found that people who listened to positive or upbeat music, such as that of composer Aaron Copland, reported feeling happier than those who listed to more subdued tunes. The catch is that participants also had to be trying to feel happier in order to get a mood boost from music.
5. Volunteer regularly and be generous
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One way happy people show generosity is by volunteering their time and talents. To maximize the happiness you get out of this habit, volunteer with an eye toward a specific goal., having concrete giving goals creates more happiness than vague ones. So instead of volunteering with the intent of saving the world (vague), volunteer with the intent of increasing local recycling participation (concrete).
Also, be generous in other ways. Happy people don’t make a habit of keeping everything good for themselves alone. found those who planned to share even a small portion of an unexpected windfall reported higher levels of happiness than those who planned to keep the money all to themselves.
6. Find the humor in life
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Being able to laugh at life comes with a couple of perks that make people happier. First, laughing releases endorphins in the brain that can dull pain and improve mood. Plus, those who don’t take life so seriously may be able to bounce back from setbacks more readily, .
7. Spend time outside
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We weren’t made to live in a cubicle, and supremely happy people know this. Instead of staying cooped up indoors all day, they make a beeline for the outside world. Of course, not all outdoor spaces are the same, and spending some time in a natural setting is more likely to improve your happiness level than going for a walk in a busy downtown.
8. Get moving daily
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By now, you’ve certainly heard that sitting is the new smoking. However, it isn’t just your body that will benefit from a little more movement. Your mind will thank you too.
Fortunately, you don’t need to clock in long hours at the gym to get a mood boost from exercise. can have a positive effect on your happiness quotient. To really maximize the experience, spend that five minutes walking outside in a park, and you can check off two happiness habits at once.
9. Connect with good friends regularly — in real life, not on social media
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Humans are social creatures, and happy people make time to connect with others. They may be part of formal clubs, groups and organizations or prefer the company of only a few close compadres.
If you spend all day around people who are negative or demeaning, it’s going to be really hard to feel happy. Instead, make it a habit to seek out positive people and limit time around those with toxic personalities.
While connecting with others is good, using social media can be a real downer. have shown that spending time on sites like Facebook can cramp real-life personal relationships and reduce overall life satisfaction. Adopt the happiness habit of limiting your social media check-ins to specific times.
10. Find God — or spirituality — and count your blessings
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There are supporting the notion that spiritual people are happier people. Researchers suggest it may have something to do with religious groups providing a ready-made social network or supplying a sense of meaning for life. Whatever, the reason, you may want to reconsider your Sunday or Saturday morning routine if you’re serious about finding happiness.
Happy people also regularly remind themselves of all the good things going on in their lives. They keep , share personal triumphs during family dinners and mentally tick off their favorite parts of the day before turning in each night.
What habits do you have that make you feel happier? Share with us in comments below or on our.