The Happiness Checklist: Choose Joy!

Over the past few months I've began to realise that happiness is something that we can't just sit around waiting for and joy isn't something that just suddenly appears. Happiness is a skill that we can work on it's something we can choose every single day through what we do and how we act. Although a part of our happiness is determined by a circumstances around 40% of our happiness is within our control! This means that if we look at things with a positive mindset and find happiness within rather than seeking it in possessions and other people we could all be 40% happier. This is something I've been trying to apply a lot to my life lately, finding the good in every situation and intentionally choosing happiness every day has really helped me!

To be happy every day we need to stop viewing happiness as ear to ear grinning and skipping along singing about walking on sunshine (although it can definitely be that if you're in the mood!) but looking at your day ahead with a positive mindset and feeling grateful for the things in your life that are great. Happiness is a state of mind and a skill that we can all work on to get the most out of life. So if you're feeling a bit down or just want a smile here are a few things that I find really help me.

THE HAPPINESS CHECKLIST

1. Be Present

Every single book and article I've read or podcast I've listened to discussing happiness has always lead back to the idea of presence, of living in the moment. Tuning into yourself and your surroundings can make such a difference to how you feel as you are not regretting something that happened in the past or worrying about the future. Being in the present means that you might notice a beautiful butterfly or have a conversation with someone you might not normally have talked to. It increases your awareness and levels of gratitude (also essential for happiness, so it's a win-win) A great way to tune into the moment is through meditation, I use Headspace and it has really helped me see my life with more clarity.

2. Get Active

Exercise is a pretty fabulous way to look after yourself as it has both physical and mental benefits. Exercise releases endorphins, which are a feel good hormone and serotonin which helps us relax. So a quick burst of exercise- even just 10 minutes- can make such a difference to your mood. It also helps with mental health in the long term with people who exercise regularly being 20-30% less likely to develop depression. When I workout I sometimes watch Lilly Sabri or recently I've become a bit obsessed with the workouts on the Deliciously Ella app. I'm not really into running but that is also a wonderful option- and it's free! However, it doesn't have to be anything crazy and sweaty going for a walk or doing some yoga (you already know where that links going!)

3. Smile

I know that it might not come naturally on a really rubbish day but smiling releases our endorphins, dopamine and serotonin which make us feel good! So smile lots, in fact smile right now!

4. Gratitude

Every day I write down one thing I'm grateful and it makes me feel so happy. Counting my blessings makes me realise how lucky I am, which always helps to put a smile on my face! So right now stop reading and spend a few minutes thinking of something or someone that you are happy to have in your life!

5. Eat well

Research has shown that eating fruit and vegetables makes us happier and improves our future mood. This is because they contain lots of vitamins which are essential to the production on our (you guessed it!) happy hormones. That's not to say you can never eat anything more unhealthy as that wouldn't make you happy either but trying to get in your 5 (or 10) a day can make a big difference. If you don't know where to start I have a few healthy recipes on my blog.

6. Get Outside

Getting fresh air is a great way to feel better and makes such a difference to how I feel (I'm writing this from my garden right now so need I say more). To put it really simply the more time you spend outside the more oxygen you breathe in and therefore you'll release more serotonin. But, it can be good for you on so many other levels you are more likely to get active (and we already know that's good), socialise more which really helps and you will probably spend less time looking at your phone.

7. Sit with sadness

Being okay with feeling sad is an essential part to happiness, if you can sit with feelings of discomfort and hurt then really you are indestructible. It's really hard to be okay with unhappiness as we grow up in a country (England, if you're somewhere else sorry) that revolves around everyone always being happy and hiding any bad moments. So when we're unhappy we try and brush it off and just get on with it, which on some days is great and on others is really unhelpful. Beings able to be sad is so important and a skill that I definitely haven't mastered yet.

8. Do something you love

This is a fairly obvious one but doing something that you love when you're feeling down is so helpful and can make you feel loads better. Just this morning I was crying over it being too hot to take my dog for a walk and having to do it in the evening instead (I know my life is SO hard- it felt much more important at the time) and I sat down to right this and the change is huge. So whether it's seeing a friend, watching TV or a hobby when you're down do something you love!

9. Socialise

I know I said that happiness comes from within and it can't be found in other people but spending time with people you love has been proven to boost happiness. This doesn't mean they are your only source of happiness (remember it's coming from within) but they still can make you laugh and smile! Spending time with a good friend can increase your happiness by around 15% so it is definitely something we should make an effort to do. So go and arrange to meet up with a friend or call a relative and trust me it will make you feel happier.

10. Get creative

Being creative and doing something where you can express yourself is a great way to feel happier. Maybe that's sitting and doing some drawing, dancing, cooking, colouring or my personal favourite bullet journaling. Studies have shown that creativity builds confidence, helps people manage their emotions and find solutions to problems. My challenge to you is make time for 30 minutes of creativity a week and see where that takes you.

If all of this fails you can always try drinking in your pants or as the Finnish say Kalsarikännit!

Check out The Atlas of Happiness for more on that!

Thank you so much for reading and I hope that it's put a smile on your face!

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Have a fabulous week!

Megan x