Why is the pursuit of happiness such a challenging journey for some people? How can you improve your mood and positivity? Check out these three things Harvard scientists say you can do right now to shift to a more positive frame of mind.
Get moving, get happier
Are you struggling with negative emotions? Getting outdoors and regularly exercising can work wonders for both your health and your mood. Whether you take a walk, ride a bike, or go for a run, aerobic activity unleashes mood-boosting hormones within your body that ease stress levels and lift your spirits.
When your muscles contract repetitively in exercises like jogging, yoga, or swimming, this ramps up your body’s production of serotonin. Increased levels of this brain chemical, targeted by many antidepressants, are linked to a happier mood.
Ready to get moving and increase your positivity, but not sure where to start? Experts suggest at least 30 minutes of moderate-intensity exercise five days a week or a vigorous 20 minutes three times a week.
Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, acknowledges that it can be challenging when starting a new workout routine but says every bit helps!
“Start with five minutes a day of walking or any activity you enjoy. Soon, five minutes of activity will become 10, and 10 will become 15,” Dr. Miller says.
If you are in an emotional funk and need a quick mood boost, even a brief 15-minute stroll around the block can put you in a more cheerful mental space.
Fewer choices lead to more happiness
Did you know decision fatigue is a real thing? While having lots of choices sounds lovely, it can be mentally draining. Of course, you want to feel like you are at least asserting some control over your life, but research reveals that with more options comes more opportunity for regret.
The average adult makes more than 35,000 decisions per day.
Every day, you choose from a multitude of options, from the time you select your outfit in the morning to the time you order dessert at dinner. Not only do you have to make these decisions, but the choices often lead to worry and regret.
Fewer decisions can actually be liberating. Limit your choices and ditch the overwhelm by asking yourself: “Will this decision lead to major, negative consequences?” If it won’t, make a quick choice and move on with your day. Don’t second-guess yourself. Save the deep contemplation for more significant issues that arise.
Appreciate the small things
It happens to all of us…whether we spill our coffee or get stuck in standstill traffic, these annoyances can steal the joy from our day if we let them. Harvard scientists say one key to happiness is to notice and appreciate the small pleasures in life.
Shift your focus from your to-do list and your worries to the little moments of pleasure within your day. Notice the way steam rises from your hot cup of tea, soak up the sound of your child’s giggle, feel the warmth of the sun on your skin as you set out on your afternoon stroll.
The next time you find yourself fixating on what is going wrong with your day, concentrate instead on what is going right.
Also, don’t forget to celebrate your wins! Little milestones and achievements are victories within themselves, so don’t forget to treat them as such.
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