Here are some neuroscience-validated rituals for being happier. 🙂
Express your gratitude: Say “thank you” more often.
Breathe: Focusing on our breathing several times a day is calming. Try the rhythm of 6 breaths per minute, it is even more beneficial (cardiac coherence).
Savor: instead of eating on the go, slow down and “listen” to your feelings. Chew and taste mindfully. Plus, you’ll eat less.
Walk: a 30-minute walk a day clears the mind and keeps you healthy.
Get closer to nature: nature does us good. Look at it, touch it, feel its benevolent presence.
Verbalize your emotions…: “today I feel”
…And your needs: “I need…”
Smile: smiling has a retroactive effect. It improves mood.
Call or meet the people you like: our brain is neuro-social and physical contact (like hugs) releases the happiness hormone (oxytocin).
Give, help: altruism makes you happy. Don’t expect anything in return.
Make decisions: it reduces anxiety.
Make a list of your wildest wishes and put it away somewhere.
Draw: drawing brings happiness, clarifies thoughts and facilitates emotional expression. Why not do a little drawing a day?
Sing and dance: the body influences the mind. Dancing and singing inspires.
Cry: tears lower stress and allow a saving emotional discharge. If you can’t, listen to sad music.
Meditate: regular meditation has incredible effects on us.
Turn off the TV and do a digital detox: start with a few hours and then whole days.
Embark on a project that is really close to your heart: take advantage of each action that contributes to this project. Become aware of your path.
Arouse your curiosity: open magazines you’ve never opened, leaf through books on unknown themes, sign up for conferences you’ve never seen before, explore new music, etc.
Simplify your life: throw away, sell, empty, …
Last advice: sleep. Lack of sleep depresses and degrades our health.