🌼8 simple habits that will make you happy, according to neuroscientists

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Happiness. We all want it, but how do we get there?

In my journey through mindfulness and Buddhism, I’ve learned that true happiness isn’t something you find – it’s something you cultivate.

Neuroscientists agree. They’ve discovered certain habits that can actually train your brain for happiness.

Sounds fascinating, right? That’s because it is! And the best part? These habits are simple and easy to incorporate into your everyday life.

So, I’ve taken the liberty of compiling these 8 simple habits that will make you happy, according to neuroscientists. I promise, it’s not as complicated as it sounds.

Get ready to embark on a happier journey with me, Lachlan Brown, your trusty guide through the world of mindfulness. And don’t worry – there’s no neuroscience degree required.

1) Gratitude journaling

Gratitude. It’s a simple concept, but often overlooked in our busy lives.

Neuroscientists have looked into the power of gratitude and found that it can actually rewire your brain for happiness.

How can you cultivate an attitude of gratitude? One simple habit is to keep a gratitude journal.

Every day, write down three things you’re grateful for. They don’t have to be big things. A beautiful sunrise, a good cup of coffee, a smile from a stranger – these small moments of joy are worth acknowledging and being thankful for.

By doing this daily, you’re training your brain to seek out the positive aspects of your life, rather than dwelling on the negatives.

Dr. Robert Emmons at the University of California discovered that people who jot down what they’re grateful for each week end up feeling happier and more positive.

Dr. Emmons says, “Gratitude is the ultimate performance-enhancing substance. It strengthens relationships, improves health, and reduces stress.”

It’s not about having what you want, but wanting what you have.

Give it a try. What are you grateful for today?

Read also: 5 things to buy to be happier according to psychology 

2) Mindful meditation

No conversation about happiness would be complete without touching on meditation. It’s been a significant part of my life and has greatly contributed to my personal happiness.

Mindful meditation, in particular, has shown to have profound effects on our brain’s happiness levels, according to neuroscientists.

A study conducted by researchers at Johns Hopkins University found that meditation can improve symptoms of anxiety, depression, and pain.

But what is mindful meditation? It’s the practice of truly being present in the moment, without judgment or distraction.

When we meditate mindfully, we’re not just sitting in silence. We’re tuning into our body, our breath, and our surroundings. It’s about finding stillness amidst the chaos of life.

“The present moment is filled with joy and happiness. If you are attentive, you will see it.” – Thich Nhat Hanh

This quote by Thich Nhat Hanh, a renowned Vietnamese Buddhist monk, beautifully encapsulates the essence of mindful meditation.

Even if it’s just 5 minutes a day, try to incorporate mindful meditation into your routine. You’d be surprised at how this simple habit can enhance your happiness and overall well-being.

3) Get Moving

Exercise isn’t just great for your body; it’s fantastic for your mind too. When you move, your brain releases chemicals called endorphins that make you feel good.

Dr. John Ratey, a psychiatrist at Harvard Medical School, says, “Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning.”

You don’t need to run a marathon. Even a short walk or a quick workout can make a big difference.

Aim to move your body every day, even if it’s just for a few minutes. You’ll feel happier and more energized.

4) Connect with others

Spending time with friends and family can make you happier. Human connection is really important for our well-being.

When we connect with others, our brain releases a hormone called oxytocin, which helps us feel good and reduces stress.

A study from Harvard, which followed people for 85 years, found that the happiest and healthiest people were those who had strong relationships. Dr. Robert Waldinger, the study’s director, says, “Good relationships keep us happier and healthier. Period.”

Make time to connect with the people who matter to you. Call a friend, visit a family member, or simply spend quality time with someone you care about. It’s a simple habit that can make a big difference in your happiness.

5) Embracing imperfection

Perfect doesn’t exist. I’ve learned this lesson time and time again in my life.

We often strive for perfection, whether it’s in our work, our relationships, or even our personal goals. But the truth is, this quest for perfection is often a barrier to our happiness.

Research has found that embracing imperfection – accepting that we’re all works in progress – can significantly boost our happiness levels.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego , I delve into how the principles of Buddhism teach us to let go of this perfectionism.

It’s about embracing our flaws, our mistakes, and our failures. They’re not signs of weakness, but signs of growth.

When you’re beating yourself up over a mistake or a flaw, remember – it’s these imperfections that make you human. And there’s nothing more beautiful than that.

6) Spend time alone

While social interactions are important for happiness, spending time alone can also be incredibly beneficial. Taking time for yourself allows you to reflect, recharge, and connect with your thoughts and feelings.

This might seem counterintuitive, especially if you’re used to being around people all the time. However, I’ve found that solitude helps me gain clarity and reduces stress, ultimately making me happier.

Spending time alone can be really good for your mental health. It gives you a chance to relax, think about things, and calm down. Solitude can help reduce anxiety, stress, and anger, making you feel more peaceful and centered.

Dr. Thuy-vy Nguyen, a researcher in the psychology of solitude, states, “Solitude can also help us to calm down those strong negative emotions as well, so that is including our anxiety, stress, anger.”

Taking regular breaks from social interactions can help you recharge and feel more balanced.

Schedule some alone time each day, even if it’s just 10-15 minutes. Use this time to meditate, read, or simply relax without any distractions.

You’ll likely find that this quiet time makes you feel more centered and happy.

7) Connect with nature

Spending time in nature can really boost your happiness and well-being. Whether it’s a walk in the park, a hike in the woods, or just sitting in your garden, being outside can lower stress and lift your mood.

I try to get outside every day because the fresh air and natural surroundings make me feel more grounded and peaceful.

Dr. David Strayer, a cognitive neuroscientist, says, “When we slow down, stop the busywork, and take in beautiful natural surroundings, not only do we feel restored, but our mental performance improves too.”

Nature helps our brains relax and recharge. Taking breaks to enjoy the outdoors can make us feel more refreshed and clear-headed.

Try to spend some time in nature each day. Even a short walk outside can make a big difference in how you feel.

8) Help others

Helping others is a great way to boost your own happiness. When you do something kind for someone else, your brain releases endorphins, giving you a “helper’s high.”

A study by the London School of Economics found that people who volunteer often feel happier than those who don’t. The more they volunteered, the happier they felt.

Dr. Stephen G. Post, a researcher in this field, says, “Helping a neighbor, volunteering, or donating goods and services results in a ‘helper’s high,’ and you get more health benefits than you would from exercise or quitting smoking.”

You don’t need to make grand gestures. Small acts of kindness, like helping a neighbor, volunteering your time, or simply offering a kind word, can make a big difference in your happiness and the happiness of others.

Read also: The 7 most important money decisions of your life 

Conclusion

Happiness isn’t a destination, it’s a journey. And these 8 simple habits can guide you on your path to a happier, more fulfilling life.

These habits aren’t quick fixes. They’re practices to incorporate into your daily life. Some of them may be challenging at first, but with consistency, they can transform your life in profound ways.

And if you’re curious to learn more about how Buddhism and mindfulness can enhance your life, I invite you to check out my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego” .

In it, I delve deeper into these concepts and share practical tips on how to apply them in your daily life.

Happiness is within your reach. It’s not about chasing fleeting moments of joy, but cultivating lasting inner peace. And that starts with you – one simple habit at a time.

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Contributed by Lachlan Brown

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