How to Be Happy According to Science

It can be easy to get caught up in the stress and pressure of work, but research has shown that there are several scientifically-proven ways to increase happiness and well-being. Following are five key things you can prioritize in your life to be happier.

1. Prioritize Self-Care

To be happy, you have to prioritize self-care. Keep in mind, self-care encompasses a lot of activities, such as exercise, getting enough sleep, and taking time for relaxation and activities you enjoy. Regular physical activity has been shown through scientific research to improve mood and reduce stress, while sleep and relaxation are essential for both physical and mental well-being.

For example, an analysis of over 250 research studies found that individuals who engage in regular physical activity are happier than those who are sedentary. (Source: “The Relationship Between Physical Activity and Mental Well-being” by J.R. Taylor, et al., Journal of Behavioral Medicine, 2011)

Data doesn’t lie! Setting aside time each day for activities that bring you joy, such as reading or practicing yoga, can also contribute to overall happiness.

2. Find Social Support

Another key factor in happiness is social support. Studies have shown that having strong relationships with friends and loved ones can greatly improve well-being.

For example, a study published in the journal Social Science and Medicine found that people who have strong social support networks are happier and more satisfied with their lives. (Source: “Social Support and Happiness” by S. L. Stavrova, et al., Social Science & Medicine, 2016)

With that in mind, make an effort to regularly connect with those you care about, whether it’s through phone calls, text messages, social media, or in person. Joining a community or social group that aligns with your interests can also help you build new connections and increase you social support system.

3. Practice Gratitude

Gratitude is another important aspect of happiness. Research suggests that gratitude is positively correlated with happiness.

A study published in the journal Emotion found that participants who kept a gratitude journal reported being more satisfied with their lives and felt better about themselves than those who did not. (Source: “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being” by R. A. Emmons and M. E. McCullough, Emotion, 2003)

Practicing gratitude by regularly taking note of the things in your life that you’re thankful for can lead to increased positive emotions and improved overall well-being. This can be done through journaling, writing thank you notes, or simply taking a moment each day to reflect on what you’re grateful for.

4. Incorporate Mindfulness in Your Daily Routine

Mindfulness, or the practice of being present in the moment and non-judgmental, has been shown to improve happiness.

A study published in the Journal of Consulting and Clinical Psychology in 2010 found that participants who practiced mindfulness meditation for eight weeks experienced a significant reduction in symptoms of depression compared to a control group. The study suggests that practicing mindfulness meditation may lead to an increase in overall happiness.

Mindfulness can be practiced through meditation, yoga, or simply taking a walk and paying attention to your surroundings. Incorporating mindfulness into your daily routine can help to reduce stress and increase overall well-being.

5. Set Realistic and Achievable Goals

Setting and achieving goals can also contribute to happiness. Whether your goals are personal or professional, the sense of accomplishment that comes from working towards and achieving something can increase feelings of self-worth and satisfaction.

According to a study published in the journal Personality and Social Psychology Review, individuals who set specific, challenging goals for themselves were found to be happier and more satisfied with their progress than those who set general, easy goals or no goals at all.

The study also found that people who set challenging goals and made progress towards achieving them experienced higher levels of positive affect, or feelings of happiness and contentment, than those who didn’t set this type of goals.

Therefore, make sure you set realistic and achievable goals for yourself, and take the time to celebrate your successes along the way.

Key Takeaways about How to Be Happy

Incorporating self-care, social support, gratitude, mindfulness, and realistic goal-setting into your daily routine can significantly improve your overall happiness and well-being. The data proves it!

Remember to take the time to prioritize your own needs and well-being and surround yourself with positive and supportive relationships. With a little effort and dedication, you can be happier in your life and your work.

Susan Gunelius

Susan Gunelius is the Founder and Editor-in-Chief of Women on Business. She is a 25-year veteran of the marketing field and has authored ten books about marketing, branding, and social media, including the highly popular Ultimate Guide to Email Marketing, 30-Minute Social Media Marketing, Content Marketing for Dummies, Blogging All-in-One for Dummies and Kick-ass Copywriting in 10 Easy Steps. Susan’s marketing-related content can be found on Entrepreneur.com, Forbes.com, MSNBC.com, BusinessWeek.com, and more. Susan is President & CEO of KeySplash Creative, Inc., a marketing communications company. She has worked in corporate marketing roles and through client relationships with AT&T, HSBC, Citibank, Intuit, The New York Times, Cox Communications, and many more large and small companies around the world. Susan also speaks about marketing, branding and social media at events around the world and is frequently interviewed by television, online, radio, and print media organizations about these topics. She holds an MBA in Management and Strategy and a Bachelor of Science degree in Marketing and is a Certified Professional Career Coach (CPCC).