Research shows these daily practices can literally rewire your brain to feel more joy.
This isn’t Epel’s way of saying we can just click our heels and make happiness happen.
Specifically, micro-habitsbite-sized, actionable, everyday behaviors and activities.
Photo:Andrei Moldoveanu/Getty Images
“Awareness of how something makes us feel good can help us develop new positive habits.
If that sounds good to you, check out these micro-acts drawn directly from The Big JOY Project.
Happily, you’ve got the option to start them today.
Do 5 daily acts of kindness.
“Can you take a stab at do five kind acts for others?”
Think about gifting someone else with their own mini moment of joy.
No need for big gestures (or price tags) here.
Focus on gratitude.
“Make a list of things you are grateful for, small and large,” Epel says.
“Gratitude is an antidote to stress.
We can set ourselves onto a more positive trajectory for the day if we start the morning with gratitude.
When you wake up, think of something you’re grateful for.”
Experience nature every day.
Reframe negative events to find a silver lining.
Bad things happen, and they will keep happening.
Acknowledge the pain, the inconvenience, the anger (no toxic positivity here).
That situation stunk, but can you tolerate it?
Have you gotten through something similar before?
Capitalize on positive events for others.
Affirm your most important values often.
If our actions and life decisions don’t mesh with our deepest values, unhappiness is rarely far behind.
Let go of anger through compassion.
It’s naturalto be angrywhen someone hurts us.
Cultivate a sense of awe.
Imagine being your best possible self in your relationships.
Cast your mind into the future and think about your ideal family, romantic, and social life.
How do you imagine your relationship with your partner, children, parents, or friends?
Try this exercise 15 minutes a day for two weeks.
Take a self-compassion break.
When we experience difficulty or stress, self-criticism only adds to the pain.
Do a digital detox.
Each day, take a stab at part company from your devices for at least half an hour.
Or delete the app that sucks away your time by tempting you to mindlessly scroll.
See the humor in life.
Humor increases feel-good neurotransmitters and reduces our physiological stress response.
ScienceDaily.Spending time in nature reduces stress.
