Being Happy doesn’t cost you a penny
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Being Happy doesn’t cost you a penny: Daily Habits to Incorporate Into Your Routine


Irrespective of your definition of ultimate happiness, having a better, more fulfilled life is possible. Only a few changes to your daily routine will certainly assist you to reach that goal.

Are you seeking health? Then, foremost, seek happiness.

Yes, this is true! Habits really matter. If you’ve previously attempted to quit a terrible habit, then it is easy for you to understand exactly how entrenched those were.

Happiness may be evaluated in a variety of ways, such as a great mood, satisfaction with life, or social or personal freedoms, but individuals who claim to be happy also report being healthy.

Healthy habits, on the other hand, are profoundly rooted. Why not concentrate on incorporating positive and healthy habits into your everyday routine?

Here are a few daily, monthly, and annual habits to get you started on your journey. Remember that everyone’s definition of happiness is unique, as is their road to reaching it.

If any of these practices cause you to stress or just do not match your lifestyle, get rid of them. With a little time and experience, you’ll discover what works and what doesn’t work.

Habits of daily life

In order to achieve more happiness in your life, you may want to adopt the following daily habits.

1. Smile

Happiness tends to make you smile. The relationship is actually two-way.

A smile is a sign of happiness, and it triggers the brain’s release of dopamine, which makes us feel positive.

Despite the fact that the relationship between smiling and happiness may not be completely foolproof, researchers have discovered an emotional connection between facial expressions and happiness.

Don’t go around wearing a fake smile all the time, however. You might be surprised to see what happens if you crack a smile the next time you feel low. Make sure you smile at yourself every morning before you get out of bed.

2. Exercise

It’s not just about the body when it comes to exercise. Stress, anxiety, and depression can be reduced and feelings of self-esteem and happiness can be boosted by regular exercise.

You can make a huge difference by exercising even a little bit.

Several decades have passed since researchers began investigating the connection between exercise and cognition. These studies have revealed one unequivocal fact: Exercise increases mood because it transforms your brain immediately and over time, both physically and psychologically.

Additionally, exercising regularly can boost your confidence and self-esteem while making you feel better about your appearance.

Performing cardiovascular exercise for five minutes can make you happier. In addition to serotonin, dopamine, and norepinephrine, your brain releases others when you’re moving. The feeling you get from this is great! It is not necessary to do something to feel happy; even stepping outside for a walk can do the trick.

Here are a few exercises to get you started:

  • Walking after dinner is a pleasant way to wind down after a long day.
  • Stretch for five minutes at the beginning of the day.

Take a moment to think about any fun activities you have forgotten about but used to enjoy. It could also be a smart idea to start doing activities you have always wanted to do, such as swimming, bowling, reading, and dancing.

3. Get plenty of sleep

Sleep should be at least seven hours a night for most adults. Whether you feel sleep deprived or drowsy during the day, your body might be telling you that it needs more sleep.

We know that sufficient sleep is vital to good health, brain function, and emotional well-being, no matter how much we are influenced by modern society. You are also less likely to develop chronic illnesses, such as depression, heart disease, and diabetes if you get enough sleep.

Developing a better sleep routine can be as easy as these tips:

  • Keep track of the number of hours you sleep every night and how rested you feel after each sleep session. It should be easier for you to gauge your progress after a week. Tracking your sleep can also be done using an app.
  • Make every effort to go to bed and wake up at the same time every day, no matter what day it is.
  • Before going to bed, schedule quiet time for an hour. Taking a bath, reading, or doing something relaxing will help you relax. Eat and drink in moderation.
  • Sleep in a dark, cool, and quiet room.
  • A good bed is worth the investment.
  • A 20-minute nap is ideal if you need to take one.

According to a study published in Frontiers in Psychology, sleeping well increases satisfaction with life, even when controlling for characteristics such as personality. Boosting your immunity is another benefit. The ideal amount of quality, uninterrupted sleep for adults is seven to nine hours per night.

Nevertheless, consider consulting your doctor if you have persistent sleep problems. If you suffer from a sleep disorder, you should seek treatment immediately.

You need to take into account your overall health, regular activities, and typical sleep patterns in order to determine how much sleep you need. In order to determine your individual sleep needs, you can ask yourself the following questions:

  • What is the impact of seven hours of sleep on your productivity, health, and happiness? Are you having trouble getting into high gear because you need more sleep?
  • Are you one of those people who expend a lot of energy every day? Is your job labor-intensive or do you play sports frequently?
  • Has your health been affected by coexisting conditions? Have you been diagnosed with any diseases that put you at higher risk?
  • Is caffeine a daily necessity for you?
  • Is it more likely that you sleep more when you have an open schedule?
  • In order to perform your daily activities safely, do you need to be alert? Driving every day and/or operating heavy machinery is something you do every day. Are these activities ever tiring for you?
  • Do you experience sleep problems or have you experienced them in the past?

4. Be mindful of your mood while eating

There is no doubt that the food you eat has an impact on your overall physical well-being. However, some foods can have an effect on your mental state as well.

  • Serotonin, a “feel good” hormone, is released when carbohydrates are consumed. Simply reduce simple carbs such as sugars and starches to a minimum because the energy boost is short-lived. In order to avoid a crash while still supplying serotonin, you should choose complex carbs, such as vegetables, whole grains, and beans.
  • Among foods high in protein are lean meat, poultry, legumes, and dairy products. Energy and concentration are boosted by foods that contain protein, since they release dopamine and norepinephrine.
  • Besides nourishing your body, fruits and vegetables boost your mood because they contain vitamins, minerals, and antioxidants.

Nutritional deficiencies can develop over time when foods are lacking in nutrients. Healthy moods are supported by nutrients such as:

  • Vitamin A.
  • Vitamin B6.
  • Vitamin B12.
  • Vitamin C.
  • Folate.
  • Thiamine.
  • Iron.
  • Selenium.
  • Magnesium.
  • Potassium.
  • Zinc.

5. Take time to practice gratitude

It’s simple to feel grateful, and it can boost your mood in many ways. Researchers have found that practicing gratitude can positively impact feelings of hope and happiness, for example.

The act of being thankful can increase your happiness in an easy and accessible manner. Gratitude is directly linked to happiness. Is happiness a state of being happy? Most of the time, we think of happiness as a sense of happiness and satisfaction, a feeling of well-being. Despite popular belief, happiness is more than just an emotion. Life satisfaction is a measure of how content you feel and how satisfied you are with your circumstances.

It might be helpful if you began each day by expressing gratitude for something. While brushing your teeth is a good time to do this.

Think about the pleasant things in your life as you proceed with your day. The most significant of these can be knowing someone loves you or getting a promotion that you deserve.

In addition to big things, the smallest things can be meaningful, too, like being offered a cup of coffee by a co-worker or a smile thrown by people when you are on a walk. Perhaps the warmth of the sun is what makes you feel happy.

Positive things around you may even become more evident with a touch of practice.

6. Compliment Someone

There is also evidence to suggest that performing acts of kindness may lead to a positive outlook on life.

Adding a compliment to someone’s day has the added benefit of making you feel more positive about yourself as well.

If you smile, the person will know you mean it and what you say will mean something to them. The feeling you get might surprise you.

Complimenting someone’s physical appearance should always be done respectfully.

7. Deep Breaths

There are times when we feel as if we just might “lose it.” We have all been there.

You might be urged to calm yourself by taking a long, deep breath with your instincts.

Turns out, that instinct is a good one. Exercises that reduce stress involve slow breathing and deep breathing according to various research.

Here are some steps to follow whenever you feel stressed or at your wit’s end:

  1. Lie down and close your eyes. Your mind will relax if you visualize something beautiful or happy.
  2. Inhale slowly and deeply.
  3. Exhale slowly.
  4. After several repetitions, you will feel yourself calming down.

You can count to five in your head with each breath if you’re having trouble taking slow, deliberate breaths.

8. Keep a journal

An online journal is a great tool for organizing your thoughts, analyzing your feelings, and planning your future. There’s no need to be a literary genius nor to be able to write volumes in order to get the most out of this resource.

Writing down a few thoughts before bed can be as simple as that. Shredding the document after you finish it is a good idea if you don’t feel comfortable writing certain things. What matters is the process.

Journaling to Boost Happiness: How to Start

1.     Make a note of the things that brought you happiness.

Journaling is a great way to express yourself without worrying about what to write. Are there any simpler options? You should keep a record of good things that have happened and positive feelings you have experienced.

In her book Nervous Energy: Harness the Power of Your Anxiety, clinical psychologist, Chloe Carmichael, Ph.D. proposes that if you wish to achieve the goal of staying happy, you should write down at least two or three things that genuinely made you feel good that day. It must be a question on your mind what it would accomplish for you.

The psychologist explains that by doing this, you will focus and increase your attention on only the topics that will lead you to happiness throughout the day and also train your brain to scan such items throughout the day.

2. Thank your blessings in writing.

It helps you focus on the positives in your life when you write down both what makes you happy and what you are grateful for. Every day you can jot down in a gratitude journal two or three specific things you are thankful for, such as items, actions, experiences, and people. It works the same way as when you write about what makes you happy – you will begin to notice small things that you are grateful for throughout the day.

9. Compare yourself to no one

We’re all prone to comparing ourselves to others whether we’re on social media, at work, or even in a yoga class. What are the results? Depression and anxiety are common side effects. You may feel more discontent, feel low self-esteem, or even feel dissatisfied.

Stop comparing yourself to others is hard at first, but it’s well worth it to feel happy and content within.

If you’re not sure where to begin, you can start by focusing on the other tips on this list that can assist you in reflecting on your own strengths.

1.      Gratitude is a virtue

Gratitude almost prevents us from experiencing negative emotions. You might consider starting a gratitude journal as a way to stop comparing yourself to others. Gratitude is a powerful emotion, so take time to write down what you are grateful for.

2.      Take note of your accomplishments

Comparing yourself with others leads to ignoring your own strengths in favor of others. Let’s now make a list of all the achievements you’ve achieved. Any achievement that makes you proud, regardless of how big or small, is worth celebrating.

  • Ensure that everything you can think of is included.
  • If you helped someone during a difficult time.
  • If you set yourself a healthy routine.
  • If you found a solution to your problem finally.
  • If you succeeded in your exam.
  • If you run more today than you do in your regular routine.
  • Then reflect on that list and post it somewhere where you can see it every day.

3. Competition is what makes us stronger.

The idea of viewing people you envy as allies rather than enemies can be helpful. Self-comparison can hinder personal growth if you don’t interact with people who trigger it. You can learn a lot from them if you consider what you can learn from them. Get their advice by approaching them. Use their achievements to motivate yourself rather than feeling jealous.

10. Don’t let stress get to you

The stressors of life are too numerous to avoid.

There is no need to do so. Even if we change our attitude towards stress, stress isn’t always harmful. Stress can sometimes be beneficial.

When you can’t avoid stressors, remember that everyone has stress – you don’t have to believe you are alone in that. Your strength might surprise you someday at some point in time.

You should try to deal with the stressor head-on instead of letting it overwhelm you.

  1. Assess the situation. Put an end to your stress by slowing down and thinking about it. Are there any things you can fix? Accept what needs to be accepted. Find out what triggers you.
  2. Give yourself a break. Having left a situation, have you ever returned to find it wasn’t as big as you first thought? Taking time-outs can help you reset your mindset occasionally. Taking a break can be beneficial for your body as well. Stress often results in muscle tension. So, take a break and do some exercises.
  3. Maintain a healthy lifestyle. Do not overeat, smoke, drink alcohol, use drugs, or sleep too much or too little. Staying strong during stressful times requires good nutrition, adequate sleep, and exercise. The benefits of a healthy lifestyle include preserving your energy and restoring your joy.
  4. Don’t be afraid to speak your mind. A stressful time can be handled better if you talk about what’s stressing you. If you need a listening ear or a sounding board, you can turn to a friend or spouse for support. The best thing to do if you feel overwhelmed by stress is to seek the guidance of your doctor or a counselor.

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