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Could you be stuck in the happiness trap? Trying to pursue joy at all times? If so, it's time to stop. From practising gratitude to reaffirming your values, these five science-backed tips from Ed Gould will help you to become satisfied with how your life already is. Accepting that you feel happy enough, as opposed to constantly pursuing an idea of what happiness might be, is the route many now choose to discover greater well-being. Indeed, this is the key idea behind escaping the so-called 'happiness trap'. Remember that old REM hit, Shiny Happy People? In it, the lyrics encouraged you to put “it in your heart” where “tomorrow” and “gold and silver shine”. OK, let's not set too much store by a pop song, but it illustrates something important about modern culture: happiness seems to be shiny, attractive and – like gold and silver – material. Now, a jangly pop anthem may not be the best route to understanding what happiness is, but it does suggest the way many people still think about it. However, the pursuit of happiness can often lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap. Let's have a look at what it is exactly, how you can identify the extent to which you might have fallen into it and – perhaps most importantly of all – the five main ways you can escape the happiness trap. The misguided pursuit of happiness According to Greek philosopher Aristotle, happiness involves activity and exhibiting virtue, but the word he chose to describe it was 'eudaimonia'. Often translated as 'happiness', this term is probably better described as 'human flourishing'. We seem quite removed from that sentiment when you consider how contemporary mass culture depicts happiness. Think of all the happy messages the mainstream media bombards us with to begin with. Indeed, ask yourself how many times a day that you might hear that you can be happy – will be happy, even – if only you choose these clothes, that form of transportation or those beauty products. Don't shop 'til your drop: escape the consumerism happiness trap There again, the pursuit of happiness might be marketed as being concurrent with the pursuit of other goals. For example, you may have heard you'll be happy if you pursue your youth – with an anti-wrinkle cream, of course. Or that you'll be happy if you pursue greater wealth by choosing one investment product over another. However, eudaimonia has little to do with any of that. Over the ages, spiritual leaders such as the Dalai Lama have taught us to abandon the relationship between happiness and material wealth. Bear in mind that it's not so much that increased material wealth won't bring you some sort of happiness or temporary life improvement, rather than the detriment it can cause to your perception of happiness. “Escape the happiness trap by setting aside time to recall moments of gratitude. Keep an eye on what really contributes to your happiness.” And although the current generation of Westerners are, by and large, richer than ever before, the variation of how people perceive their level of happiness is still high, to say the least. The happiness trap: what is it exactly? Feeling unhappy or sad is perfectly natural and we all go through ups and downs with our mental health from time to time. However, a general malaise in your sense of happiness may reveal that you are, indeed, stuck in the happiness trap. Furthermore, if you think your personal happiness ties in with the images you might see on TV or in lifestyle magazines, then that's another sure sign. Equally, if you're constantly comparing the level of happiness you feel with that which you perceive in your friends, family, neighbours and colleagues – known as 'keeping up with the Joneses' – then this may also indicate your entrapment of a false perception of happiness. Escaping the happiness trap: 5 strategies Identifying and accepting the state of being happy enough is the key to escaping the happiness trap. If you feel happy enough, then you won't feel the need to carry on pursuing the false idols of materialism. However, deciding to feel happy enough may be easier said than done given our materialistic culture. Indeed, a 2003 psychological study by Schooler, Airey and Loewenstein suggested that pursuing happiness as a goal was doomed to failure anyway. RELATED: Money can't buy happiness (except when you spend it like this) Thankfully, Professor Sonja Lyubomirsky and others offer some useful cognitive and behavioural tips that offer you the best chance of avoiding that empty sensation of not feeling happy enough. So, here are five key techniques you can employ to help you escape the happiness trap. 1. Positive mentality strategies Writing can have a beneficial effect on the way we think about a range of circumstances, including the way we feel about happiness. However, it's not the only positive mental strategy that you can use in a self-regulatory manner. Positive thinking about oneself can come in other reflective forms. Take a look back through old photos of heart-warming and cheerful life events. Or you might prefer to talk about your happiest and unhappiest moments in life with a loved one. RELATED: Future self journaling Another possibility is to have a discussion about your life goals for the future with your partner or a trusted friend. By focusing positivity in this way, you naturally engage less with shorter term aspirations and material objectives. Escape the happiness trap with family time shutterstock/Monkey Business Images 2. Set aside time for gratitude With so much that contributes to modern life pointing you towards the happiness trap, it's a good (and simple) idea to set aside time to recall moments of gratitude. By doing this regularly, you're much better positioned to see past the short-term nature of such messages and to keep an eye on what really contributes to your happiness. For instance, keep a gratitude journal where you count your blessings, such as the love of people close to you or your general health. In addition, writing letters of gratitude can help to reorientate your perspective on what really counts. There's something about the mental activity that goes on during the act of writing that helps to rebalance our cognitive processes and application of this can shape your feelings surrounding happiness. RELATED: The attitude of gratitude – 6 reasons how it will change your life 3. Be altruistic Studies have shown that practising altruism can help you to feel more satisfied and enable you to find happiness. Helping you to understand what is good about your life, altruistic acts are also of benefit to their recipient. Simply making the decision to be kinder and more understanding in your everyday interactions is a good first step. Once you start practising altruism regularly, you'll soon start feeling the power of kindness. “The pursuit of happiness can lead us in the wrong direction. This is what today's psychologists refer to as the happiness trap.” You might consider doing something practical, too, such as donating your blood. Or, by routinely committing to random acts of kindness or trying to make a loved one happy, you'll end up feeling more empowered about how happy you feel and less reliant on what other people think about you. The happiness trap: evolution of the human mind © YouTube/Dr. Russ Harris 4. Reaffirmation of your values Refocussing on your most important values is another key step in accepting the level of happiness you feel. Think of it like restating your marriage vows – if you ever made them, that is – as a means of getting back to basics. By reaffirming the true person that you are, it becomes possible to shake off sometimes years of misguided happiness that has become more and more reliant on a false idea of perfection: one that's modelled on an 'ideal' life as depicted in modern culture so much. Take a step back to focus on what makes you tick and reaffirm your commitment to it. 5. Savour every moment of life By taking the time to savour positive experiences in life, rather than rushing on hedonistically to the next chance of happiness, you're more likely to enjoy the moment. Think of a greedy diner who, enjoying their food, gulps it all down rapidly only to feel disappointed quickly afterwards, compared with someone who savours every mouthful. Both will consume the same amount of food but gain very different experiences from their meal. So, take your time and slow down. See the whole picture. Be mindful about everything. Focus on the positivity of any given situation in order to feel happier in yourself. The happiness trap: conclusions Modern life and the pursuit of joy makes it easy for humans to get stuck in the happiness trap. And, in this era of social media, it's harder to escape comparing your life, experiences and possessions with that of your friends or complete strangers. But, by following our tips based around CBT, you can start to reframe your thoughts and activities to become more satisfied with what you have in life, and – more importantly – who you are. ● Main image: shutterstock/Rawpixel.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Coaching | Acceptance | Learning | Self-care Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.

Most of us are trying to find greater happiness in our lives. Follow these 11 science-backed tips from Calvin Holbrook every day, and you could naturally boost your well-being. In today's modern and busy world, finding happiness can seem challenging. Our lives are more stressful than ever and we have less time to relax and enjoy life. The recent shift in mainstream media becoming increasingly negative only helps to fuel our anxiety and wider unease, leading to greater misery and unhappiness. Happiness is a state we all want to achieve, but is it even realistically possible to be upbeat and content the whole time? And what exactly is happiness? Would you consider it a way of life, a certain mood, or a state of mind? It's clear happiness levels fluctuate, but is there a way to increase or regulate them? In fact, as most of us have probably realized by now, there’s no magic way to stay joyful all the time. However, there is some science behind the nature of happiness. Furthermore, once we understand this, we can develop our skills to find happiness and remain joyful for longer periods consistently. So, follow these 11 science-backed ways to increase your levels of joy and you should be able to see a positive difference in your daily well-being and discover deeper happiness more easily. Finding happiness: 11 positive changes to make From staying social to practising gratitude: make these 11 changes to your life and start finding more happiness. 1. Stay social and build quality relationships Science is clear on this one: you can find and maintain happiness through developing quality relationships. We humans are a social species and need regular contact. In fact, loneliness is proven to decrease levels of happiness and recent studies show it can even be as harmful to mortality as smoking 15 cigarettes a day. But don’t start adding random people on Facebook just yet: simply having many different acquaintances doesn’t lead to a boost in happiness levels: it’s the quality of those relationships that's key. RELATED: How to make new friends as an adult In a landmark 75-year, multigenerational study, Robert Waldinger measured happiness levels in people from Boston’s poorest neighborhoods. He found that the most joyful were those with high-quality social connections. Lonely people were less happy and, significantly, had poorer health. Having a relationship with a stable and consistently caring person made the difference. So, take time to nurture more meaningful relationships with the people you love while also eliminating toxic friendships. Build your bliss: find happiness by staying close to great friends 2. Force out a smile Buddhist Thích Nhất Hạnh once wrote: “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”’ In fact, studies have shown that smiling and other external expressions work as a continual feedback loop, helping to reinforce our internal emotions. Psychological scientists from the University of Kansas conducted a study in which they assessed the impact of smiling on one’s physical and mental state. They came to the conclusion that making yourself smile can help lower your heart rate during stressful activities. So, smiling even when we feel down or unhappy can actually makes us feel happier. Furthermore, try smiling at strangers, too: studies shows that happiness really is contagious, so you may just get a friendly grin back that lifts you up! This is an easy practical tip which can help you in finding happiness on a daily basis. 3. Find your 'flow' It sounds simple, but take time to think about what you really love doing in life and make an effort to do more of it. Go for simple things you can fit into your schedule on a daily or weekly basis. Maybe it’s being in nature. Perhaps it’s reading, wild swimming, visiting an art gallery, cooking a delicious meal, or just dancing around the living room. Whatever your daily happy buzz, make time for it in your life and it will help you in discovering greater happiness. Better still, if you can find an activity where your mind is fully immersed in a feeling of focus, involvement and enjoyment, you've probably found your flow. This blissful state, where you're totally 'in the zone' creates true moments of joy and helps your forget any worries. Find your flow: do what you love and find deeper happiness 4. Develop a more meaningful life Meaningfulness is a major happy factor that you can extend into your whole life. Whether it's through gardening, volunteering, or becoming politically active, meaningful activities have been shown to boost people's happiness and reduce stress levels at the same time. Indeed, a study from the Annals of Behavioral Medicine found that people who took part in leisure activities became 34 per cent less stressed and 18 per cent less sad. So, finding meaning can translate to finding happiness. 5. Think positive thoughts Some people seem to live by the ‘glass half full’ and ‘every cloud has a silver lining’ anecdotes, and for good reason. In fact, you can actually increase your happiness levels by focusing on positive things and reducing negative thinking. Here's a simple tip: every time you think a negative thought, try and replace it with a positive one. This practice will help to retrain your usual thought patterns to bring more positive thoughts into your life. “Science shows that writing a daily or weekly gratitude journal can make finding happiness easier.” Likewise, changing your perspective on your situation can help in discovering happiness too. If you’ve made a mistake – however big – focus on your past achievements instead, visualizing your successes. Learn more about how to stop ruminating and start living with hope and appreciation. 6. Practise gratitude Showing gratitude is proven to make you feel happier and more humble. We're often focused on what we don't have, but, instead, be grateful for what you do already have: your home, food on the table, clothing, and access to water/electricity. Many millions of people in the world don’t have these things (and, interestingly, many of them are still happy). RELATED: 5 benefits of gratitude practice Moreover, science shows that writing a daily or weekly gratitude journal can make finding happiness easier. The Journal of Happiness Studies published a study that used gratitude letters to test how being grateful can affect our levels of happiness. The researchers concluded that: “Participants included 219 men and women who wrote three letters of gratitude over a three-week period. Results indicated that writing letters of gratitude increased participants' happiness and life satisfaction while decreasing depressive symptoms.” So, put pen to paper before going to bed and be grateful for your day. Finding happiness: gratitude journals helps you appreciate life 7. Stop comparing yourself to others In our social media savvy world, flaunting your travels, relationships and purchases on Instagram is all too common. However, comparing yourself to other people will only lead to unhappiness. Indeed, data from a 2010 Europe-wide survey of 19,000 people showed that those who compared their incomes to others were less happy with what they had. Furthermore, while other people’s lives may appear ‘perfect’, there’s always a hidden story we’re unaware of. We usually only share our best moments on social media, rather than our darkest fears and anxieties. Instead of comparing yourself to others, focus on achieving your own dreams by goal setting. If needed, change your social media habits and/or delete accounts. 8. Exercise daily Working out is proven to boost levels of happiness. In fact, exercise has such a profound effect on well-being that it’s an effective strategy for tackling depression. In a study cited in The Happiness Advantage – a book by Shawn Achor – three groups of patients treated their depression with medication, exercise, or a combination of both. All three groups experienced similar improvements in their happiness levels in early days, but the later follow-up assessments proved very different. Six months later the groups were tested to assess their relapse rate. Of those that had taken the medication alone, 38 per cent had slipped back into depression. Those in the combination group did a little better, with a 31 per cent relapse rate. But with the exercise group, the relapse rate was just nice per cent, suggesting it really did make a difference to finding happiness. So, make sure you fit some exercise into your daily routine. If you’re struggling to find time to get to the gym, you could try mindful running or forest bathing to connect with nature. Wheel good for happiness: boost your well-being through exercise 9. Get plenty of sleep If you don’t rest well, you won’t be able to function at your best. Regular sleep deprivation breaks down our productivity, alertness and mood. Aim for between seven and nine hours kip a night and this will help keep your happiness levels up. A 2017 study from the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital, and MIT Media Lab Affective Computing Group, showed that keeping regular sleep patterns contributes to the happiness and well-being of college students. The study looked at 204 students over one month. The results show that higher sleep regularity was significantly related to higher morning and evening happiness, healthiness and calmness during the week. “Starting your day with just five to ten minutes of meditation will help you in finding happiness. Try meditating in the morning, shortly after waking.” “Irregular sleep-wake schedules are common in our modern society," said lead author Akane Sano, PhD. “Our results indicate the importance of sleep regularity, in addition to sleep duration, and that regular sleep is associated with improved well-being.” Follow these 14 science-backed sleep hacks if you're struggling to get a decent night's kip. 10. Practise meditation Starting your day with just five to ten minutes of meditation will help you to find deeper happiness. Try meditating in the morning shortly after waking: the immediate heightened inner clarity and focus it will give you will set you up for the rest of the day. In fact, there are many studies that have shown that mediation can boost happiness levels by reducing stress hormones, shrinking the part of the brain that controls anxiety, and by stopping rumination, amongst other things. And, according to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain so you can be happier. Feel the focus: finding deeper happiness through meditation 11. Go outside more often While we can’t control the weather, spending time outside is essential for our well-being. In The Happiness Advantage, Shawn Achor recommends spending time in the fresh air to improve your happiness. “Making time to go outside on a nice day also delivers a huge advantage,” he says. “One study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory.” RELATED: Coastal living – 4 benefits of living by the sea Meanwhile, a study from the University of Sussex corroborated the idea that being outdoors made people happier: “Being outdoors, near the sea, on a warm, sunny weekend afternoon is the perfect spot for most. In fact, participants were found to be substantially happier outdoors in all natural environments than they were in urban environments.” So, whatever the weather, make sure you get outside of your four walls to boost your well-being. Finding happiness: the takeaway Finally, one last thing. Science also suggests that some people are simply ‘born happier’. Indeed, we all enter this world with different temperaments and often maintain a certain state of happiness over our lifetimes. In The How of Happiness, researcher Sonja Lyubomirsky suggests that only around 40 per cent of our happiness is under our control (recent life events and biological set points predetermine the other 60 per cent). So, if accurate, this research means only about half of happiness levels can be controlled at any given moment. If you can incorporate as many of these 11 steps into your daily life, you should be able to increase your happiness levels over a period of time. Seeking out a positive state of mind, practising certain actions, and enhancing quality relationships all help: but these habits require consistent work to be successful and help you in finding happiness. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Authenticity | Motivation | Courage | Success Written by Calvin Holbrook Calvin edits the happiness magazine, makes gay artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

As parents or future parents, we want nothing more than for our kids to be happy. But can we guide our children into a more joyful way of being? Mother and teacher Molly Scanlan believes we can by introducing them early on to happiness habits. Read her six secrets to raising happier and contented children that appreciate life. Whatever hopes and goals we have for our children, we all want them to be joyful and experience happiness. The encouraging news is that, just like good manners, you can teach the habits that lead to happy children. As parents, we hope to impart the beliefs and good habits that we want our kids to carry into adulthood. And, interestingly, a German study from 2013 found that parents do indeed transmit values and behaviours to their children. The researchers also concluded that the life satisfaction of kids continues to be influenced by that of their parents (and vice versa) throughout life. So, parents have a powerful role to play in the production of happy children. As both a parent and teacher, I know that the early years are a prime time for learning. But as well as academic, social and physical skills, you can also pass on the keys to developing a satisfying and happier life. Secrets to raising happy children In your own quest for happiness, you may have already come across habits that you've started to build into your life. Indeed, you may have realised that this can take a lot of time and effort (and that happiness is a journey and not a destination). So, if you're a parent, do your children a favour and install them with these happiness habits as they grow up. Even if you're not a parent, this advice is also relevant for those of us with younger family members in our lives, perhaps a niece or nephew. Tip 1: Exercise Regular physical exercise has a host of health benefits. As well as keeping our bodies functioning better for longer, it positively affects memory, concentration and academic performance. Exercise has also consistently been shown to combat the symptoms of depression and anxiety. We’ve all experienced a lack of motivation for getting off the couch and getting moving. Young, happy children naturally run, climb and dance – they certainly don’t seem to suffer from lack of energy or desire! But somewhere along the line, many of us become more sedentary. But studies indicate that if we use self-control we can turn exercise into a regular habit. So, how can we make sure our children grow up with exercise as part of their routine? A recent study found that ‘controlled motivation’ for physical activity when younger led to a negative effect on their participation in exercise at age 11. This means we cannot force our kids to exercise. Like us adults, children want to do things if they’re fun. Partaking in active pursuits as a family will teach them that this is a joyful and standard building block of life. So, your kids need to see you enjoying exercise, too. As I have a toddler, we spend a lot of time in the park. I encourage him to challenge himself when climbing and jumping, giving him absolute freedom unless it’s dangerous. Also, support your children to find a team sport they enjoy: scheduled practice and forming friendships should help them continue to love it and participate in the long-term. Tip 2: Get out in nature If you can, do plenty of those physical activities outside. We’ve all seen happy children running around in the fresh air and felt better ourselves after a long walk in a park or along a trail. Indeed, there's a growing body of evidence showing that simply connecting with nature has a positive impact on our mental health. Forest bathing as a practice began in Japan but has gained popularity as a therapeutic method across the globe. If you want your children to feel less stressed and more mindful, get them into the habit of spending time near trees and green spaces. A study of nearly 300 children in Mexico revealed a link between feeling more connected with nature, demonstrating sustainability-related behaviours and self-perceived happiness. In our family, we love getting out into the countryside by train or walking to the woods. My son can name different types of birds and trees and asks lots of questions. Like a lot of kids, he adores muddy puddles and collecting sticks and stones! Nature = happy and contented kids! If you and your family regularly spend time in natural surroundings, this gives your children an opportunity to feel more connected with the landscape. Carrying this feeling into adulthood, they can give their happiness a boost each time they venture outside. Ttip 3: Find their passion Finding and pursuing a passion in life is great for our well-being. Indeed, having a sense of purpose and knowing which activities that bring us joy lead to greater happiness. The best way you can support your child in this quest is by opening up their horizons. Give them opportunities to try a range of things – even things you may not enjoy yourself! Follow their lead and listen when they tell you what they do and don’t enjoy. They will then naturally narrow down to the pursuits that bring them the most happiness. Given a chance to practise regularly and see improvements, they are more likely to continue this hobby past adolescence. “Parents have a powerful role to play in the production of happy children. As a parent and teacher, I know that the early years are a prime time for learning.” However, no one likes a pushy parent and it seems children themselves agree! Do not force your kids into activities – simply support them in making choices. Katie Hurley, a child and adolescent psychotherapist, warns against pushing your child towards one specific skill or activity. She told Psychology Today: “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” Tip 4: Journaling There are many different forms of journaling, and it has recently become a popular tool specifically for supporting good mental health. Practising gratitude, including on paper, can promote happiness, mindfulness and clarity. And science shows it can help in creating contented kids. A gratitude practice was linked to happiness in a study of 5-year-olds. Another study looking at teenagers found a positive association between gratitude, life satisfaction and optimism. So whatever age your child is, they can benefit. Start simply by introducing the concept of gratitude to children at a young age. Asking questions such as “what was your favorite thing you did today?” and modelling statements such as “we are so lucky to get to see this view” will encourage them to do the same. We do this at home and I can already see that our toddler has taken it on board. The other day he got an ice cream and as he sat down to lick it he said, “I’m a lucky pup!”. Journaling fosters happiness in kids shutterstock/Syda Productions Once kids have the habit of expressing gratitude verbally, as they get older they can graduate to writing it down. You can give them ideas, but it will work best if they discover a way of journaling that they find most helpful. As your kids enter adolescence, they may choose not to share this process and document with you but you can rest easy in the knowledge that processing their emotions on paper and feeling grateful for all they have is boosting their happiness. Buy your happy children a new notebook today to start a positive habit that could help them stay that way for years to come. Tip 5: A sound sleeping routine Sleep is a hot topic in the parenting world! For those of use who are up multiple times in the night, we are well aware of how disturbed sleep affects parents. But the gift of consistently good sleep might be the most powerful gift we can give our children. Getting a good night’s rest benefits us in lots of ways. Repeated insufficient sleep has been linked to diabetes, heart disease and even lower life expectancy. It can also correlate with depression and anxiety. Happy children are those that get enough good quality sleep. “When parents support instead of push, kids find their passions and interests and learn to follow their own paths toward success and happiness.” This is not to say that you need to sleep train your baby: that is a personal choice families make. Rather, as your child grows, help form the habit of a good bedtime routine and teach them what constitutes a suitable sleeping environment. There are lots of ways to promote good sleep. Provide your child with a comfy, safe bed and a room that isn’t too hot (about 20 degrees celsius). Keep a consistent bedtime routine. Wind down with quiet activities, put away electronics and give your child a bath. Reading a bedtime story has educational as well as sleep-related and emotional benefits. When your child is older, you can talk to them about the effects of caffeine and alcohol and encourage them to keep their phone outside of their room at night (though that last one might be impossible!). Tip 6: Don't praise too much This might be surprising, but you should avoid over-praising your child. This can turn happy children into frustrated adults. This doesn't mean you should never tell them they’ve done a great job – you just need to praise the right things in the right way. Liberally piling on the positive feedback can create what’s known as a ‘fixed mindset’ in your child. They will incorporate the idea that (for instance) “I’m good at maths” into their identity. Then when they encounter a challenge or make a mistake, they will be devastated, as this doesn’t tally with their sense of self. Learn more about instilling a ‘growth mindset’ in your child and they should become more resilient and determined. Teach them that mistakes are not to be avoided at all costs. In fact, they are a vital part of the learning process. This is something I do with my own son. I’ll admit I sometimes sound a bit silly praising a 6-month-old for their effort but I’m expecting this to pay off in the long run! I look for opportunities to comment on the way he solves a problem or how he shows perseverance rather than simply tell him he is great at something. The wrap: raising happy kids The gift you have been given yourself is being in the position to help your child start a lifetime of happiness. While no one is blissfully happy all of the time, you can provide your child with the habits that promote robust mental health and chances for joy. Many of the ways in which we, as adults, try and pursue happiness can start almost from birth. Model these behaviours in front of your children and explain them explicitly when they're older. The great news is, that well-being is ‘contagious’ within families. A study has shown that positive aspects of well-being are transmitted between all members of a household. So, working on your child’s happiness habits as well as your own will benefit everyone in your family. ● Main image: shutterstock/Jacob Lund happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Family activities | Nature | Sports & physical activities Written by Molly Scanlan Molly Scanlan is a freelance writer, parent and teacher from London, UK. She writes about health, science, education and parenting. Connect with her on Twitter and find out more on her website.

What is the definition of happiness? Does it involve fancy holidays, flash cars or lavish shopping trips? Well, only if you want a cheap thrill. As Calvin Holbrook discovers, the true meaning of happiness lies in daily pleasure, engagement and life satisfaction. What is happiness? It’s the eternal question that’s been on the lips of philosophers, theologians and regular people like you and I for centuries. Much more recently, this question has received a great deal more attention from the scientific community. But does all the recent research into well-being bring us any closer to a well-rounded definition of happiness? Well, before getting into what science has discovered about what happiness truly is, perhaps it’s first easier to rule out what happiness definitely isn’t. 1. Happiness is not about being wealthy Data from the first half of the 20th century – a period of world wars and depression – indicated that happiness levels increased as household incomes rose. Researchers used to believe that more money made people happier. However, this is not the case nowadays. • JOIN US! Need support? Sign-up to join a community that cares • And while living in poverty surely makes happiness harder to achieve, recent research suggests that after a certain point, money does not buy us any more happiness. In a well-cited 2010 study by Daniel Kahneman and Angus Deaton from Princeton University, a magic number was put on the relation between happiness and income: $75,000 (€65,000). The researchers found that money increases happiness up until this amount annually, but exceeding that amount, there is no rise in happiness. What is happiness? Experiences with loved-ones is one of its main elements One key exception to money not leading to happiness is when you choose to spend your cash on experiences, specifically with friends and family. In their book Happy Money: The Science of Smarter Spending, authors Elizabeth Dunn and Michael Norton showed that spending our hard-earned cash on experiences or investing it in others does makes us happy. “By giving to another person, you’re… creating a connection and a conversation with that person, and those things are really good for happiness," says Norton, an associate professor of marketing at Harvard Business School. 2. Happiness is not feeling joyful 24 hours a day When trying to answer the question 'What is happiness?', science also suggests that happiness does not come from feeling happy all of the time. Indeed, almost all happy people will experience periods of sadness in their lives. In fact, what researchers have found is that humans have a baseline level or 'set-point' of happiness. This psychological term describes our general level of happiness, and all humans have different set-points: those with higher ones will be happier most of the time compared with those that have a less joyful outlook (and lower set-point). “What is happiness? Science suggests that happiness does not come from feeling happy all the time. Almost all happy people will experience periods of sadness in their lives.”  It follows then that unhappy life events shift happiness levels below their set-point while positive or exciting events boost your happiness levels above your set-point. However, sooner or later, when the life event finishes, happiness levels returns to their natural base level (that's why we often feel the 'holiday blues' when coming down from the high of a recent trip). RELATED: 6 ways travel boosts your mental health and happiness 3. Happiness is not a destination, it's a journey Many people still view happiness as a destination to arrive at after they’ve achieved certain tick-lists: the well-paid job, the partner, the mortgage, the kids, the latest hi-tech gadget or pair of sneakers. Happiness is flow: find what you love to do and do more of it! But often we forget that we're living in the present, and this is key: to experience happiness as journey and not a destination. Likewise, it takes effort to gain and maintain happiness. Indeed, many techniques for becoming happier – such as writing a gratitude journal or exercising – only work if they are regular habits and not one-off events. On the contrary, one-off life events such as getting married or getting a promotion will bring some short-term happiness but this will quickly wear off (remember that set-point?). So, what exactly is a good definition of happiness? Now we know what it isn’t, how can we define happiness? In her well-respected book The How of Happiness, positive psychology researcher Sonja Lyubomirsky defines happiness as: “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” So, day-to-day pleasure and meaning in life (through job satisfaction, for example) are considered two key factors in defining what happiness is. This resonates with the ancient Greeks who believed happiness consisted of two parts: Hedonia or pleasure, and Eudaimonia or meaning. More recently, positive psychologists – such as Martin Seligman in his 2002 book Authentic Happiness – have added the component of ‘engagement’ or ‘flow’ to the happiness definition. Combining these trio of happiness components – pleasure, meaning and engagement – psychologists have come up with a scientific term for defining happiness: subjective-well being (SWB). What is the definition of happiness? © YouTube/Greater Good Science Center So, your SWB, or happiness, is a combination of how good you feel on a daily basis, how satisfied you are with your life (does your life have meaning?), and how engaged you are with both activities that you love and your network of friends and family. Luckily, aside from our genetics – which determine or set-point of happiness – we can keep working on the happiness variables by enhancing engagement, meaning and purpose in our lives. Indeed, with consistent practice, we can create life-long habits which will ultimately lead to a more satisfying, fulfilling and joyful life. Now that’s our definition of happiness! ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Positive Psychology | Mindfulness | Compassion Written by Calvin Holbrook Calvin edits the happiness magazine, as well being an artist and lover of swimming, yoga, dancing, and all things vintage! Find out more.

The world's problems may feel overwhelming, but we can nurture our caring spirit so we stay active in solving them. By Tim Desmond on behalf of Greater Good Science Center. Looking around today, it’s hard to escape the conclusion that our world is screwed. Of course, there’s a lot of beauty in the world, too; but the sheer magnitude of violence, greed, hatred, and straight-up stupidity can be overwhelming if we pay attention and care about what’s happening around us. What’s more terrifying, though? When good-hearted people get overwhelmed by all of it, lose touch with their humanity, and stop caring. The challenge of staying human in the middle of this comes down to how we respond to the suffering around us and in ourselves. If we despair and give up, that’s not helpful; on the other hand, it also doesn’t help if we allow self-righteousness to poison us with indignation. Whether we are hurting because of our own problems or from witnessing the pain of others, we have to learn how to take care of our compassionate natures, so we don’t get overwhelmed. Sad stories: the news is full of negativity In my book, How to Stay Human in a F*cked-Up World, I write about how a meditation practice can help you to cultivate an open heart in the face of so much suffering. These teachings can be applied to a formal sitting meditation practice, or just used to develop new ways to relate to yourself. Here are some of the things I’ve found helpful — supported by science — that you can do yourself when the world becomes too much. The part of life that’s beautiful When everything around you seems f***ed up, it’s easy to think nothing good exists — or even if it did, it wouldn’t matter. However, if you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed. Since we tend to keep bad stuff in our minds more than good stuff, we need to actively seek out what’s beautiful in life to overcome this natural negativity bias. And we should, because experiencing positive emotions — like happiness and awe — can give us the energy we’ll need to be more involved in caring for others. RELATED: 11 science-backed truths about finding happiness One practice I offer in my book is to list all of the conditions for happiness that are present in your life right now — maybe things you take for granted, like having a warm bed or having a close friend. Every moment contains infinite causes for happiness and infinite causes for suffering. The condition of our minds depends on what we’re paying attention to. So, we train ourselves not to forget what’s beautiful.
 The part of life that’s painful Acknowledging what’s beautiful in the world doesn’t mean that we’re ignoring what’s painful. Instead, we learn how to mindfully listen to pain with love and acceptance. We become aware that fear, anger, or grief is present inside of us. Then we can approach our pain with the attitude of “I see that you’re suffering. Everyone suffers sometimes, and you’re allowed to feel what you feel. I am here for you.” This acceptance can help us to manage our stress and have more energy to stay compassionate when faced with the problems of the world. “If you only pay attention to what’s painful in your life, you will inevitably end up exhausted and overwhelmed.” In my own life, there are many moments when I feel like avoiding my suffering. However, I’ve learned that my life can be much better if I do the exact opposite. Instead of running away, I bring a more focused attention to the unpleasant sensations in my body and tell myself, “Whatever you feel in this moment is completely OK.” Resistance may arise in me — I may tell myself that I don’t want to feel like this — but I just shift my attention and acceptance to that voice, saying to myself, “I know you want ease and safety, just like everyone else does. I’m here to listen and help.” This self-compassion soothes me and works much better than trying to transform my pain by ignoring it or berating myself for it. RELATED: How to avoid keep the greater good in mind during the Coronavirus outbreak When I say “like everyone else does,” it helps me to keep in mind our common humanity — particularly the fact that what we do is always motivated by the desire to avoid suffering and find wellness. If you’re angry about a social injustice, the deepest motivation for that anger is your wish to live in a peaceful and just world. If you lost your temper with your child and now feel ashamed, the deepest motivation in your shame is your wish to have the best possible relationship with your child. When we look at our thoughts, feelings, and actions under the light of that understanding, we can more easily forgive ourselves and others when we or they fall short. Stay human, even when other people suck Humans can be pretty terrible at getting along. Whether it’s two people who are in love but can’t stop hurting each other or thousands of people who are trying to build a social movement but can’t agree on anything, it seems like it shouldn’t be this hard. But it is. Forever friends: appreciate the good stuff shutterstock/rawpixel.com When your interaction with someone is derailing, take a minute to consider whether you are criticizing or making a demand of them. Then, check in with yourself: What need is underneath this? What’s my deepest motivation? Maybe you’re yelling at your spouse because she’s late (again) from work and the dinner you made is getting cold. The hidden need might be that you don’t feel respected or appreciated for your efforts… and you’re hungry! When you identify the hidden need, self-compassion becomes easier. In that moment, your practice can sound like, “I’m angry because I want to feel respected and appreciated, just like every other human being. That wish in me is beautiful, and it’s OK for me to feel it.” Breathing like this for a minute or so will usually defuse your frustration. In the light of seeing your own deeper needs, you’ll also feel more curious about the needs motivating the other person. RELATED: How to practise self-compassion – 6 proven techniques Applying the teachings of mindfulness and self-compassion to real-life challenges isn’t easy. My new book tells the story of how I’ve learned to deepen my practice through healing from a difficult childhood, engaging in political organizing, and losing my wife to cancer. I hope it can inspire you to deepen your practice, as well. ● Main image: shutterstock/Dragon Images Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. Happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

What is the International Day of Happiness for, when is it, and what's the theme for 2022? Discover the history of this day dedicated to spreading well-being and celebrating joy in life. The International Day of Happiness is an annual event organized by the United Nations to promote the idea that feeling happy is a global human right. The International Day of Happiness takes place each year on 20th March. The non-profit organization Action for Happiness organizes the campaign, with support from other groups. The Dalai Lama is the patron of Action for Happiness. The International Day of Happiness 2022 The theme for the International Day of Happiness 2022 is 'Build Back Happier' and, as you may have guessed, is related to how we recover (and continue to live with) the COVID pandemic. Indeed, as we continue to live with the virus, this year's International Day of Happiness is a chance to find uplifting and positive ways to look after ourselves and one another. As part of this year's events, Action for Happiness are organizing some of the following: Happiness coaching Get ten days of free happiness coaching via email or SMS. Expert webinars Meet world-leading happiness experts in regular webinars. A supportive community Connect with thousands of other people getting daily inspiration via an app. International Day of Happiness: the history The first International Day of Happiness was held on 20 March 2013, following several years of campaigning by Jayme Illien, a United Nations adviser. After growing up in one of Mother Theresa's Kolkata orphanages, an American family adopted Illien. He was keen to end global inequality. All member states of the UN are encouraged to participate in the International Day of Happiness in an attempt raise awareness of the importance of positive emotion for humanity and to help others to find ways to create happiness. Come together to celebrate the International Day of Happiness The past few international events have had attendees including world leaders and celebrities. Pharrell Williams, the singer-songwriter, has been heavily involved with the event as a spokesman and the composer of the worldwide hit Happy. In fact, an innovative part of the 2013 celebrations was the first ever 24-hour global live streaming video of this very song. During previous celebrations, numerous free events have taken place across the world, such as dances, drop-ins and conferences. Community workshops, walks and social media are all tried-and-true ways of spreading the message about how everyone deserves to feel happy. “The International Day of Happiness is an annual event organized by the United Nations to promote the idea that feeling happy is a global human right.” Some years have focused on particular areas essential for well-being. For example, 2015 concentrated on the importance of relationships and discovering the key to a good life. While in 2014, people shared images of what made them feel happy. The event aims to reduce global inequality, end poverty and protect the planet for future generations. International Day of Happiness: World Happiness Report Every year the UN measures and compares the happiness of different countries in the World Happiness Report, which is released to coincide with the International Day of Happiness. The World Happiness Report ranks 156 countries by their happiness levels, and 117 countries by the happiness of their immigrants. The UN bases its report on social, economic and environmental well-being and sets goals for countries to achieve to increase happiness because it believes happiness is a basic human right. Studying happiness The first history of happiness studies began over 2,500 years ago when great philosophers such as Confucius, Socrates, Aristotle and Buddha, and many others devoted their lives to the pursuit of this topic, influencing the lives of countless millions to the present day. Today, positive psychology or the science of happiness is the study of what exactly make happy people happy, and recently there has been an explosion of interest in this field. The eight-week and totally free course, 'Science of Happiness' is one of the most popular courses since its inception in 2014. Students report that the information and materials provided have been very useful for improving wellness levels. Well red and happy: take a leaf out of her book! The benefits of happiness Although studying happiness is not a new concept, it's only in recent years that psychologists have begun to understand the importance and far-reaching implications of positive emotions. Indeed, scientists conclude that the key to human wellness is strong social ties and a sense of purpose in life, in other words, involvement in things that are for the 'greater good' of humanity. Others believe that having a positive mindset is responsible for as much as 90 per cent of our feelings of well-being. These might include a fulfilling career where helping others is paramount, voluntary work to improve the community, or participation in a religion that promotes communal activities such as regular group worship. The science of happiness continues to be, perhaps, the most valuable area of studies, concentrating as it does on the question of how to find or increase happiness levels. People who are happy tend to live longer and have fewer health problems. Indeed, happier people are less likely to have high blood pressure and heart issues. One thing remains clear – we still have a lot to learn about this area of study and the myriad benefits of a life well-lived. Hopefully the International Day of Happiness can raise even more awareness of this and help us all to be happy in 2022 and beyond. ● Main image: Colorbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum ■ developing with free online classes in our Academy Altruism | Courage | Resilience | Compassion

More countries are measuring happiness – but are they measuring the right things? By Sam Wren-Lewis on behalf of Greater Good Science Center. Imagine two different societies. In the first, people tend to be stressed, tense, irritable, distracted, and self-absorbed. In the second, people tend to be at ease, untroubled, quick to laugh, expansive, and self-assured. The difference between these two imagined scenarios is vast. You’re not only more likely to be happier in the second scenario – you’re also more likely to be safer, be healthier, and have better relationships. The difference between a happy and an unhappy society is not trivial. We know that happiness matters beyond our desire to feel good. So, how can we create a happy society? The Buddhist nation of Bhutan was the first society to determine policy based on the happiness of its citizens, with the king of Bhutan famously claiming in 1972 that gross national happiness (GNH) was a more important measure of progress than gross national product (GNP). What makes a happy society? shutterstock/Illin Denis Many other countries have since followed suit – looking to move “beyond GDP” as a measure of national progress. For instance, the UK developed a national well-being program in 2010 and has since measured the nation’s well-being across ten domains, not too dissimilar to Bhutan’s approach. More recently, New Zealand introduced its first “well-being budget,” with a focus on improving the well-being of the country’s most vulnerable people. Such initiatives tend to broadly agree over the conditions required for a happy society. According to the World Happiness Report, there are six key ingredients for national happiness: income, healthy life expectancy, social support, freedom, trust, and generosity. RELATED: World Happiness Report Scandinavian countries – which typically top the global happiness rankings (Finland is currently first) – tend to do well on all these measures. In contrast, war-torn nations such as South Sudan, Central African Republic, and Afghanistan tend to do badly. So does happiness rely on these six key ingredients? The what, not the how I don’t think so. This approach is, ultimately, too simple – even potentially harmful. The problem is that it focuses on what happiness is, not how to achieve it. Clearly, things such as a good life expectancy, social support, and trust are good for us. But how we come to that conclusion may matter more than the conclusion itself. For instance, how do we know that we are measuring what is most important? The world happiness rankings largely rely on measures of life satisfaction. But it is far from obvious that such measures can account for important differences in emotional well-being. “According to the World Happiness Report, there are six key ingredients for national happiness: income, healthy life expectancy, social support, freedom, trust, and generosity.” Alternatively, perhaps we could ask people what they think matters. The development of the UK’s national well-being program took this approach, undertaking qualitative research to develop their ten domains of happiness. But this approach is also problematic. How do we know which of the ten domains are most important? The most important ingredients for one community may not be the same for another. Asking people is a good idea. But we can’t just do it once and then assume the job is done. Don’t get me wrong – I believe these kinds of initiatives are an improvement on more narrow ways of measuring national progress, such as an exclusive focus on income and GDP. But that doesn’t mean we should ignore their faults. There are parallels here with the pursuit of happiness on an individual level. We typically go about our lives with a list of things in our head that we think will make us happy – if only we get that promotion, have a loving relationship, and so on. Achieving these things can certainly improve our lives – and may even make us happier. RELATED: Why happiness is a choice But we are fooling ourselves if we think they will make us happy in a lasting sense. Life is too complicated for that. We are vulnerable, insecure creatures and will inevitably experience disappointment, loss, and suffering. By exclusively focusing on the things we think will make us happy, we blind ourselves to the other things in life that matter. Happiness 101 Psychologists are beginning to focus their attention not just on the ingredients of individual happiness, but also on the capacities people need to be happy within inevitably insecure and fragile circumstances. For instance, the so-called “second wave” of positive psychology is as interested in the benefits of negative emotions as positive ones. The mindfulness revolution, meanwhile, urges people to go beyond their notions of good and bad and instead learn how to accept things as they are. These approaches are less concerned with what conditions make people happy and more interested in how people can pursue happiness within conditions of insecurity and uncertainty. Family is one key to happiness shutterstock/Twinsterphoto The more we focus on our list of desired things, the more we fail to see what really matters. When we are certain of the things that make us happy, and urgently try to achieve them, we fail to appreciate the value of the things we already have and the multiple unknown opportunities we have yet to discover. When things inevitably go wrong in our lives, we blame others or ourselves instead of learning from what happened. Psychologists are beginning to understand the limits of this. Happy individuals tend to have humility as well as certainty; curiosity as well as urgency; and compassion as well as blame. We can apply these same lessons on a national scale. Creating a happier society requires not just promoting what matters, but also promoting the capacities for discovering what matters. “The more we focus on our list of desired things, the more we fail to see what really matters.” We know this on an institutional level. In education, we know that it is important to promote curiosity and a love of learning as well as good exam results. In academia, we know that, although we can discover important scientific truths, almost all of our current scientific theories might be surpassed by other theories and we should remain open-minded. We know that the appeal and relevance of religious institutions depends on balancing dogmatic teachings with mystery and curiosity — order and faith on the one hand, openness and flexibility on the other. Creating a happy society does not just depend on creating the right conditions. It also depends on creating the right institutions and processes for discovering those conditions. The irony is that members of the happy society described at the beginning of this article — who tend to be at ease, untroubled, quick to laugh, expansive, and self-assured — are probably less focused on what makes them happy and more focused on exploring what really matters — with humility, curiosity, and compassion. To actually create a happy society, we need measures and institutions that do much the same. ● This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is grateful to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Mindfulness can help us maintain our well-being in the face of difficult situations. By Mitch Abblett on behalf of Greater Good Science Center. “You’re making Daddy late for work!” I said, standing over my then-three-year-old daughter with the winter coat I was insisting she wear. “No! I’m not wearing it!” Celia screamed. My anger surged. Thoughts of “I’m sick of this” and “She’s doing this on purpose” swept through my mind. I was scheduled to conduct a 9 a.m. parent training therapy session, and her resistance would make me late. Ironically, it was on 'mindful parenting'. Mindlessly, I pressed my agenda. Understandably, she pushed back. “NO!!” she yelled, dropping rag-doll-style to the kitchen floor. I lost it. Bending down nose to nose with her, I yelled: “Celia! Put on your f***ing coat!” She froze. I jammed the coat onto her, led her to the car, buckled her in, and drove to daycare. My daughter, usually chatty, was notably silent. Me? My cheeks burned red with the shame and self-doubt of a man completely convinced he was a 'horrible father.' And then, from the serene calm of the backseat, my daughter spoke up. “But daddy?” she asked. “What, Celia?” I expected the usual request for a snack, or for me to flip on her favourite Mickey Mouse songs. “But, daddy, I don’t want to wear my f***ing coat.” If you’re a parent, you may recognize yourself in this story. But let it soak in that I’m not only a dad, but also a child and family psychologist and a mindfulness author. Let yourself feel a bit better for all of your own angry, self-doubting, anxious, avoidant, or compulsive reactions to difficult circumstances. It happens to all of us. Getting angry or irritable in day-to-day life is normal shutterstock/George Rudy Even if you’re not a parent, you still have your own moments of surging thoughts and emotions leading to highly reactive and 'unskillful' behavior. Whether you’ve ruminated over a fight with a loved one or avoided work by taking a not-so-sick day, you’ve fallen prey to a negative habit of mind that is keeping you stuck and miserable. “Let yourself feel a bit better for all of your own angry, self-doubting, anxious, avoidant, or compulsive reactions to difficult circumstances. It happens to all of us.” In my new book, The Five Hurdles to Happiness, I describe five problematic and reactive habits of mind (or hurdles) that were originally identified in ancient contemplative and meditative traditions, and I explain how they affect our happiness, peace, compassion, clarity of mind, and effective action. Though these habits evolved for important reasons — to keep us safe from danger, for example — many of us find them less than useful in our modern world, where they can wreak havoc on our well-being. The five hurdles to happiness So, what are these five hurdles to happiness? Here's a brief description of each, with examples of how they can become obstacles in our lives. 1. Desire Craving for pleasurable experiences of people, places, or things. Desire for pleasure is completely normal. It’s compulsive craving that leads to excessive costs to our effectiveness and, in extremes, to the impairments and perils of addiction. For example, 8 per cent of U.S. adults have experienced an alcohol use disorder at some point in their lifetime. 2. Aversion Anger, frustration, and hostility when we perceive life circumstances 'shouldn’t' be as they are. We all get irritable and frustrated with daily life from time to time — it’s natural to want to 'push away' from aversive situations (and people). The problem is how toxic anger can be to our relationships, and even our physical health. 3. Mental fatigue The clouded, dull, sluggish state of mind that saps our concentration and ability to see others, the world, and ourselves clearly. We all 'zone out' on occasion, but when our minds regularly tune out the world around us because it’s unsatisfactory in some way, then we pay an unnecessary cost. According to the National Health and Nutrition Examination Survey, 26.5 per cent of individuals in the U.S. over the age of 16 report feeling unrested during the day, with 25 per cent reporting difficulty concentrating. 4. Restlessness Anticipating the threat of negative outcomes in the future, and a lack of abiding in the present. Our powerful human brain evolved to help us quickly and efficiently anticipate threats in our environment. When anxiety becomes extreme, though, it can seriously block us in everyday life. In a 12-month period, approximately 25 per cent of U.S. adults would meet diagnostic criteria for an anxiety disorder, and in 2004 anxiety disorders cost the European Union more than €41 billion. 5. Doubt Uncertainty about our situation and ourselves that blocks our ability to see the way forward with flexibility and our willingness to engage with challenges and demands in our daily lives. People with chronically high levels of self-doubt are much less confident and, for example, report lower self-esteem when presented with a memory task. Practice SNAPPing awake when hurdles arise While we can’t change experiences or objects that trigger us, we can shift how we relate to them — meaning, the thoughts, images, and uncomfortable bodily sensations that accompany them. How? Through learning about and practicing mindfulness. Mindfulness is a state of nonjudgmental paying of attention to one’s experience of the present moment and is key to detangling ourselves from habitual ways of responding. Cultivating mindfulness, we can learn to lean into habitual patterns when they show up and ultimately sidestep them, allowing for more consistent experiences of happiness and well-being. RELATED: 7 mindfulness tips for staying engaged As researcher Judson Brewer has demonstrated, mindfulness practices offer the possibility of severing habitual cycles at their source in the brain. For example, studies suggest that mindfulness can help us stop smoking, manage anxiety, and change problematic eating by cutting the link between conditioned cues in our environment and our habitual responses to those cues. We simply need to learn to leap over these hurdles to happiness with consistent practice. Here’s a sample of how you might practice doing so, by 'SNAPPing' awake: 1. Stop what you’re doing for just a moment when you can tell you’re getting triggered by something in your environment. 2. Notice with curiosity what is happening in your body and your mind. Witness and watch the energetic play of bodily sensations and the continuous flow of thoughts and mental images as each is born, lives, and passes on its own. 3. Allow these experiences to be just as they are, without judgment or attempts to control them. This doesn’t mean you’re signing up for discomfort or pain; you’re choosing to recognize what’s happening in the moment without trying to change it. Tackle uncomfortable bodily feelings with deep belly breathing shutterstock/fizkes 4. Penetrate uncomfortable sensations in the body with full, deep belly breaths, and continue to breathe in this way until you notice your experience shifting and your negative patterns of thought and feeling beginning to dissolve and become more flexible. 5. Prompt yourself to move or act with intention in the direction that feels most important and reflects compassionate care for others. Pause to remember to be kind to yourself and to appreciate your efforts in working with your habitual patterns. When bringing mindfulness to our habits, we build the skill of deeply listening to what these patterns are telling us about how we play defense against pain every day, and how we might learn to be with our body and mind with spacious presence and clear awareness. That way, we can look at our lives with less distortion and leap forward with more purpose and direction. I certainly have tried to practice bringing mindfulness to my own habit loops, and Celia, now nine years old, is the prime beneficiary. It’s easier for me to slow down before I slide into my old, unhealthy, reactive 'Abblett anger.' And I’ve got the absence of F-bombs in recent years to prove it! ● Main image: shutterstock/Olga Danylenko This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Researchers are exploring how our everyday thoughts and feelings contribute to our well-being. By Kira M. Newman on behalf of Greater Good Science Center. Last month, researchers from over 60 countries gathered at the International Positive Psychology Association’s 6th World Congress in Melbourne, Australia, to share cutting-edge insights on the science of well-being. Their findings added depth and complexity to our understanding of the major keys to a flourishing life. In Melbourne, we heard about when kindness makes us happier — but also when it doesn’t. We learned how the elderly can be meaningfully engaged in helping others. We discovered many concrete ways to boost our sense of meaning in life, and how cultural differences influence the pursuit of happiness. Researchers also addressed modern obstacles to happiness — from the way we’re hooked on technology to a widespread sense of disconnection and loneliness. RELATED: 11 things to do if you're feeling lonely However, there were several insights presented at the World Congress that stood out to me as new or surprising. Here are some of the emerging pathways to well-being that positive psychology is just beginning to explore, and the exciting potential they might hold. 1. Positive solitude Researchers have repeatedly found that social connection is one of the keys to happiness. And for many of us, feeling separated from other people translates into a sense of loneliness and disconnection. But does solitude have to be a negative experience? Can time alone feed our well-being? Researchers Martin Lynch, Sergey Ishanov, and Dmitry Leontiev at Russia’s National Research University Higher School of Economics have investigated the phenomenon of positive or “productive solitude,” in contrast with the more unpleasant experience of being alone. Productive solitude doesn’t occur because we feel disconnected from others; it’s something that we deliberately seek out. Rather than being lonely or ruminating on negative experiences, we use the solitary time for contemplation, reflection, or creativity. People who experience positive solitude tend to feel more positive emotions — in particular, the low-energy ones like relaxation and calm. According to research by Leontiev, when these people do find themselves alone, they have a greater sense of pleasure and meaning — and less of a sense of void. Alone time: positive solitude shutterstock/phovoir What kind of people enjoy their alone time? Positive solitude seems to come more naturally to those who are more introverted or higher in emotional and psychological maturity. What if you don’t have those traits? We might see more benefit in solitude if we deliberately schedule alone time for doing something we enjoy, for example, or spend our solitary time in the peaceful and welcoming setting of nature. Future research may uncover other ways for all of us to cultivate new attitudes toward solitude so we can appreciate it more — and be happier for it. 2. Feeling active One of the traditional surveys that researchers use to measure positive emotions includes a peculiar statement: “I feel active.” For researcher Sarah Pressman, that didn’t quite seem like a positive emotion — not the way other feelings like “grateful” or “happy” are — so she decided to investigate it further. Past research would suggest that people who experience more positive emotions are healthier in various ways — for example, they have stronger immune systems, exercise more, have a lower risk of heart disease, and even live longer. But what role does feeling “active” play in our health and well-being? A significant one, it turns out. According to analyses by Pressman and her colleagues, feeling active accounted for a sizable portion of the link between positive emotions and different measures of health. (For men, feeling active was the positive emotion that predicted how long they would live.) But feeling active didn’t exactly correspond to how much physical activity people engaged in. “Rather than being lonely or ruminating on negative experiences, positive solitude uses time for contemplation, reflection, or creativity.” In other words, it doesn’t just matter how physically active we are, but how active — how energetic, vigorous, and vital— we feel. That’s a psychological state that researchers should pay more attention to, Pressman believes. The little we know comes from the workplace, where studies have described the phenomenon of “relational energy”: how some people excite and energize us while others leave us drained and exhausted. But what makes us feel active and how else is that beneficial? It remains to be determined who these energetic people are, and whether we can all get happier by boosting the pep in our step. 3. Future-mindedness As we pursue happiness, we often ponder the future — and the kinds of things that will make us feel good tomorrow or next year. Even though our predictions aren’t always accurate, the simple act of contemplating the future might be a key to well-being. According to social psychologist Roy Baumeister, happy and optimistic people tend to think about the future more often than their less-upbeat counterparts. Thinking about the future seems to come in two flavors: First, we dream big and imagine fantasy outcomes; then, we “get real” and come up with pragmatic plans. Future first: daydreaming ahead shutterstock/Ollyy Thinking about the future is useful personally and in our relationships. For example, research suggests that people whose minds tend to wander toward the future develop more concrete goals. And if you’re having a conflict with a romantic partner, looking at it from a future perspective — imagining how you would think about it one year from now — could lead to less blame, more forgiveness, and greater well-being in your relationship. When the process of imagining positive futures (and how to bring them about) goes awry, we may be at risk of mental health issues. Researchers have suggested that faulty future-mindedness — envisioning a darker future for yourself — contributes to depression, anxiety, and other disorders. For this reason, perhaps, many popular therapies — such as future-oriented therapy, hope therapy, solution-focused therapy, and cognitive-behavioral therapy — help clients improve the way they think about the future. If you want to improve your future-mindedness without therapy, another option is to journal about new doors that have opened or might open in your life. RELATED: Gratitude journals – travels to our interior According to Martin Seligman, a pioneer of the field of positive psychology, people and societies themselves may be becoming more future-minded today. We are thinking not just about what we can achieve in the future ourselves, but what we can all achieve together. For the attendees of the World Congress, at least, that means spreading the knowledge and practice of well-being to more and more people, in the hopes of creating a better world for everyone. ● Main image: shutterstock/asife This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

With age comes wisdom and experience, but also the possibility of cognitive impairment such as memory loss and poor judgement. But, as Ed Gould writes, there are five key ways to fight off these problems and boost your brain matter. Although the brain isn't a muscle, exercise can stimulate its growth and regeneration in a similar way to a physical workout, providing greater muscularity. Research in the field of neuroplasticity has shown that many aspects of the brain can be altered, even into adulthood. Indeed, by building new brain tissue, it's possible to overcome cognitive impairment. Recent studies have shown that physical exercise can improve brain functions. In one research paper published by Elsevier Inc., it was discovered that a key player in intracellular proteolysis – Cathepsin B – was found to be secreted in the body in greater quantities in runners than in people who had taken no exercise. Put simply, this means that the memory function of the human brain is improved by simply taking exercise. Psychologists including Dr Matthew Edlund, who has published books such as Designed to Last, have pointed out that similar restorative effects on the brain which have been derived from physical activity have been found in other species, too. So, should we work our brains like a muscle if we want to feel higher happiness in some cognitive training programme? Well, yes. But that's not the full story. For anyone wishing to overcome cognitive impairment, then other things, such as social activities, are just as important. Five ways to fight cognitive impairment In all, there are five different categories to consider if you want to be happier in yourself and to avoid the sort of cognitive impairment problems such as memory loss and poor judgement that are all too prevalent in older age. Let's examine what we can all do to keep our brains in good condition so that we feel better about ourselves right now and in the future. 1. Cognitive training and new learning In fact, as far as your brain function is concerned, it matters little what you learn, so long as you keep engaging in learning itself. According to the Alzheimer's Association, a body which knows a thing or two about cognitive impairment, there are plenty of tasks we can give our brains which will guard against the condition in the future. According to the Association, formal education is known to reduce the risk of cognitive decline and dementia. Crucially, this is the case, no matter when it's taken in life. If you think that attending classes is for children or for people who need to upskill during the early part of their career, then you're right. However, that learning is also for middle-aged people and recently retired folk is equally as valid. Regarding happiness and fighting off cognitive impairment, there can be few better tactics than learning about something you're already interested in a formal way. Picture perfect: learning a new skill can help reduce cognitive impairment Cognitive training might take the form of learning a foreign language ahead of an overseas holiday, or studying a little art history to make that next trip to the gallery a more informed experience. However, if a classroom environment is not for you, then why not consider other methods of engaging your brain with new skills. Meditation, bridge classes or logic puzzles will train your brain to work in new ways, especially games which need you to think strategically. Such activities have been widely researched in study programmes – many of them indicating clear beneficial outcomes for the brain. 2. Social activities Selfless though it might seem, joining a local community volunteer group might be the best thing you ever do for yourself. Like cognitive training, being social creates better brain functions because it forces the brain to work in specific ways. If you're locked away from the world to an extent, then not being sociable can become a habit. It may lead to the brain's neural pathways shifting over time to the extent that you never feel like engaging in social activities again. To prevent this, take affirmative steps to ensure you're not cut off from your neighbours, family and friends. “Regarding happiness and fighting off cognitive impairment, there can be few better tactics than learning about something new you're interested in.” Taking a role in your local community does not merely derive benefits for those around you; it will help your brain to remain active in a meaningful way, which will help to prevent neural problems in future. Of course, just being around people is often enough to induce the brain's chemicals that make us feel better about ourselves, so-called happiness hormones. Chatting, interacting, learning and teaching are all things that will help to keep your brain active, too. Throwing yourself into a new group is an excellent way of proceeding but – let's be honest – this isn't for everyone. Some of us are shy, and this great leap can seem too much, to begin with, anyway. If you want to take care of your brain, then take smaller steps to start with. Why not pick up the phone to a friend you haven't spoken to in a while and just ask them how they are? It's a great way to get the ball rolling, and strong social connections are a main ingredient for a good life. Get chatty: reduce cognitive impairment through being social 3. Nutritional intake Like any part of our bodies, brains are made of the matter we consume. Without the right ingredients, it's hard for the body to make the right proteins and enzymes for regeneration. In other words, the brain needs you to eat healthily for it to continue functioning correctly as you age and avoid cognitive impairment. On the face of it, eating healthily for a part of the body to remain healthy is obvious, right? However, you should bear in mind that a healthy brain is also likelier to mean a happier life, so it's not just about your physical well-being, but your mental well-being, too. RELATED: Good mood food According to a study by Martha Clare Morris, et al, of the Department of Internal Medicine at the Rush University Medical Centre in Chicago, a hybrid of a Mediterranean and a so-called stop hypertension diet will slow down cognitive decline. Morris' work dealt with 923 participants who were aged from 58 to 98 years and engaged in what is often referred to as a DASH diet. Essentially, such a diet is low in trans fats, rich in potassium and calcium, and requires a smaller salt intake. By limiting dairy and meat in favour of vegetables, whole grains and fruit, you can eat your way to a healthier brain. “The brain needs you to eat healthily for it to continue functioning correctly as you age and avoid cognitive impairment.” Long considered to be good for the brain, the consumption of fish is also useful. According to a 2014 paper in the American Journal of Preventive Medicine, baked or broiled fish eaten on a weekly basis will mean you have more grey matter – on average – compared with people who don't have this level of consumption. Bear in mind that fried fish did not make up any part of the research, however. Also, the fatty acids, like omega-3, found in fish seem to work better when consumed as food rather than as a dietary supplement, as reported in Time magazine. Perhaps this suggests fish have some unknown improving effect on brains? Dish the fish: it's a great brain-boosting food 4. Physical activity People who are physically active tend to have better brain health. As mentioned already, recent scientific studies have shown the connection between running and brain regeneration, but that's far from the full story. Of course, activities like swimming, dancing or even brisk walking will all release endorphins into the body. Not only is it good for the brain to become a little breathless due to exercise, it makes you feel happier due to the release of these endorphins. Some scientists have suggested that the body functions this way because the build-up of carbon dioxide in the body caused by exercise is balanced by the kick of natural opioids. In other words, your body rewards you with a natural high if you exercise. Few people who take regular exercise would argue that they don't feel better as a result of working out, not just while they do it, but for a significant time afterwards. “Activities like swimming, dancing or even brisk walking will all release endorphins into the body.” It's important to note that exercise is not just about maintaining good cognitive abilities. It can help the brain recover where it might have been going into decline. According to research by Elise Wogensen, et al., of the Department of Cognitive Neuroscience at the University of Copenhagen in Denmark, exercise in a large number of cases can promote cognitive recovery after an injury that the brain has sustained. Although there are some factors which are still to be established as to how this works, Wogensen's work indicates strongly that physical activity and restoring brain functions are linked, and that the rehabilitation of 'lost' brain functions is possible. Work out wonder: exercise releases endorphins, your 'happy' hormones 5. Management of heart health risk factors According to the Alzheimer's Association, the factors that are already known to impact on heart health and which combat heart disease are also fully linked to delaying or even preventing the onset of dementia. One of these is taking frequent exercise. Other measures include stopping smoking and reducing stress. Heart health can also be maintained better by keeping on top of obesity levels and of reducing blood cholesterol, both important to future brain health, too. Lastly, it should be said that anyone who has diabetes should manage this in a way that is conducive to good heart health. If so, then the brain is likely to be kept in good condition as well. ● Main image: colourbox.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy these benefits: ■ our happiness magazine with practical life tips and inspiration ■ share knowledge and help support others in our happiness forum ■ learn and self-develop with free online classes in our happiness Academy CBT | Friendship | Family activities | Positive thinking | Forgiveness Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's a practitioner of Reiki.

Governmental psychologist Dóra Guðmundsdóttir explains what makes a society flourish. By Jill Suttie on behalf of Greater Good Science Center. The World Happiness Report comes out every year, providing some data about how well-being varies from country to country and how it shifts within a country from one year to the next. But what makes some countries happier than others? Dóra Guðmundsdóttir is one of many researchers around the world studying happiness and well-being at the population level. By analyzing large data sets, she's helped to uncover the “epidemiology of well-being” — how different groups within a country are faring in response to changing social and economic forces, such as inequality, recessions, and education policies. By understanding these effects, she helps a country’s politicians and policymakers make better decisions to support the well-being of their citizens. To date, she's worked with the government in her home country of Iceland, where she is the director of determinants of health and wellbeing at the Directorate of Health. I recently interviewed Guðmundsdóttir about her research and what we can do to build more flourishing societies. Jill Suttie: What made you interested in studying social or environmental factors influencing happiness? Dóra Guðmundsdóttir: When I started studying the causes of happiness, I became very interested in the “causes of the causes” of happiness — meaning, the environmental factors that keep people from feeling connected, safe, and autonomous, all of which contribute to happiness. Even though many individual choices affect happiness, how easy or difficult it is to make those choices often depends on social or environmental factors, like government welfare programs or gender equality, for example. JS: According to the World Happiness Report, happiness has been decreasing around the world (as a whole) and there is more “happiness inequality” within countries. Why do you think that’s the case? DG: There might be many reasons for a decline in happiness. One of them might be higher expectations. In many countries, people are faring better each year — living longer, healthier lives. So, maybe people have a stronger sense that they have the right to feel good. It may also be that many people are more open about their mental health so they are more willing to say when they're unhappy. Or it might be that younger generations have less tolerance for adversity and pain (both physical and mental) than previous generations. RELATED: Happiness across different cultures In terms of inequality, there has always been more happiness inequality within countries than between countries. We also see that there is more happiness inequality within municipalities than between municipalities in the same country. It would be helpful to look at those who score high in happiness and those who score low, and then monitor changes in both, to see how policies impact these groups differently. But our current measure of happiness gives us only a very limited view of the situation. We need broader measures of mental well-being to better understand differences. Icelanders are well-known for their happy nature © shutterstock.com JS: This year, Iceland was ranked as the fourth-happiest country in the world. What is it about Iceland that makes the people there so happy? DG: According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends. The majority of the population lives within an hour’s drive from the Reykjavik capital area. Another important factor related to happiness is health, and the health status in Iceland is quite good compared to other countries. We have the lowest infant mortality rate in the world and one of the highest life expectancies; the majority of citizens have access to good-quality health care. RELATED: Happiness – what is it exactly? Iceland is also a very peaceful nation — for example, we have never had an army. There's a high level of trust in the society, too. Children can go places freely and play outside without supervision. Icelanders also have quite a bit of control over their lives. They have access to quality education, whatever the educational background of their parents. And Iceland is the country with the narrowest gender gap in the world, where it's now illegal to pay women less than men for the same job. “According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends.” All of this makes it easy and acceptable to try out different things, so people do not feel that they are stuck in a particular path they have not chosen. Their level of safety and autonomy probably has a big impact on their happiness. JS: How much — and in what ways — is happiness affected by economic forces, according to your research? DG: Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily — it’s a fairly low predictor [of happiness] compared to social relations. RELATED: Money can't buy happiness (except when you spend it like this) At the same time, the biggest predictor for unhappiness is having financial difficulty. Those who find it difficult to make ends meet have the lowest happiness score of all groups, lower than those without a job and those with the lowest income. This means that those with the lowest income are not necessarily the same group as those with financial difficulties. There are people with high incomes who have financial difficulties, and that is worse for your happiness than having a lower income with no financial difficulties. JS: You’ve been looking at research around how economic disasters affect well-being in a country. What are your most surprising findings? DG: When we studied the effects of the banking system collapse in Iceland, we found that happiness among adolescents went up after the collapse, even though the happiness levels of adults went down. That’s because after the collapse, adults were working fewer hours, which meant parents had more time to spend with their adolescents. As it became easier for the adolescents to get emotional support from their parents, their happiness increased, even though working less may have resulted in a lower GDP [Gross Domestic Product] for the country. The natural beauty of Iceland brings joy to many JS: Do you think that having greater levels of happiness in the population acts as a kind of buffer against strong economic downturns? DG: Yes. When a person faces a challenge, it's likely that the level of well-being before the challenge would play a role in the impact of the challenge. A person who has low well-being and has few resources to handle adversity might be more vulnerable than a person high in well-being with more resources. In our study, we saw that adolescents who had strong relationships with their parents were not harmed by the economic crisis, while those who had weak relations with their parents had a decrease in their happiness. So, good relations with parents are not only good for your happiness but can also act as a buffer (protecting factor) for your well-being in times of crisis. JS: How have governments responded to your research and used it to create policy? DG: In 2007, public health authorities in Iceland decided to include public mental well-being measures in a national survey on Health and Wellbeing. That decision had an impact on both health policies and policies for the whole society. Well-being measures were then used as an indicator in the development of the Health 2020 policy for Iceland, as well as in the broader governmental policy for the economy and community, named Iceland 2020 and led by the prime minister. “Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily.” Public health indicators, including indicators of happiness and well-being, are published every year for seven health districts, providing profiles for each district. These profiles reflect the strengths and challenges in each district, which enables health authorities, municipalities, and other stakeholders to prioritize, plan, act, and evaluate according to the best available knowledge. For example, this information has been used to distribute financial resources for mental health services around the country. Additionally, municipalities (who score below the country average in happiness) have used the results to develop an action plan to increase happiness among their citizens. Close proximity to family helps Icelanders happier JS: What still needs to be done to increase resilience in your country, in your opinion? DG: In order to increase resilience, it's important to teach skills in schools — like, coping, self-efficacy, social and emotional learning, and mindfulness. Fortunately, we got funding from EU Horizon 2020 for developing a training program on mental resilience in schools in five European regions. The project is called UPRIGHT, and its general objective is to promote mental well-being and prevent mental disorders by enhancing resilience capacities in youths. It was designed by psychologists, pedagogists, methodologists, and technology experts from around Europe, and will focus on increasing resilience in adolescents (12-14 years of age), their families, and schools; validating the effectiveness of the program; and providing scientific evidence on specific resilience factors that contribute to promote positive mental well-being. JS: What do you think other countries can learn from your research? DG: Countries need measures beyond GDP to help them with policy planning. It’s very important to measure happiness and well-being on a national and local level and offer the results to the public, because what you measure gets attention! When you present well-being results to the public, it opens people’s eyes about differences in well-being and creates a desire to understand why the situation is like this and what can be done to improve it. It’s only when citizens ask for change that politicians listen and act. ● Main image: shutterstock/Aleksei Potov Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu