Americans are more Miserable that never – Thought New Yorkers do not seem to be so bad.
Even so, most of us can use some emotional impulse.
It turns out that you do not need crystals, humor gummies or expenses gurus to turn that frown upside down, only a pinch of behavior science.
We talk to the mentality and meditation expert Joanna Rajendranwho wrote the new book “BETTER. Life. Eve.“About his best” Happy Hacks “for welcoming more joy in your day.
Begin
“The way you start the day is fundamental to determine how you expect the rest to go,” Rajendan told the post.
What meaans that, if the first thing you do when you wake up is to look at your phone, “you have already started the day in reaction mode: you cannot establish the tone of how you would like to feel, what you would like to do and in regard, to aldar as sinuous, emails,” he said.
That is why she recommends Ignoring your device For an amount of time established, ideally, one hour, but you can start with less.
“Whatever the world needs you, they will still need 15, 30 or 60 minutes later,” he said.
So delay the doomscroll and do something that makes you feel good.
“When you do not immediately react to the outside world, you feel more peaceful and
Current morning routine, “Rajendran said.” Now you can fill this time with something that fills your mind, your soul or both: breathing focused, meditationReading, etc. “
Move
Exercise It is a known endorphine reinforcement.
“The fastest and most effective way to change your emotional state is to change your physiological,” he said.
Rajendran points out that this movement “can be done with a limited amount of time and space and, therefore, can be done almost anywhere.”
While doing complete training would be more beneficial, some “faster options that improve the joy” that it recommends including walking the dog, holding a table or making some jump cats, climbing the stairs instead of the elevator and having a short dance party.
“Moving your body will give you an impulse of endorphins, it will increase serotonin levels and improve joy immediately,” he said.
Obtain planning
“Not only do something happen that makes you happy, plan!” She said. “Put something in your schedule every day that improve your experience and cause joy.”
To ensure that this is being added to his joy, and not to his anxiety, he recommends being “aware of
What works with existing time parameters. “
That means that his “scheduled joy” could be so long for lunch with a friend or receive a massage or as short as seeing a sunset, walking to work or calling her best friend, gets the calendar and make it happen.
“There is a big difference between waiting for something to happen and planned,” he said.
“Programming our joy is an excellent way to prioritize what makes us happy.”
Edge
Yes, you read it well.
“In this era of constant stimulation, we don’t stay with much time to experience Bordom,” Rajendran said. “Some could attribute to the occupied bee as an indicator of being successful and productive, but without enough time to bore, we are missing a key element, creativity. “
Your next great adventure could be a lazy afternoon.
“Every great idea, innovation or invention has voted for the same thing: our imagination. Give the time to bore is to give it the opportunity to take advantage of our greater tool of inspiration,” he said.
“Taking the time to dream awake will not only remind him of what drives him and excites him, but could inspire the next great chapter, idea, connection or experience in his life.”
Why not go walking through nature, drop out of coffee or simply make a cruise and see what thoughts appear?
Thank
“Gratitude is mentioned in almost all conversations of happiness and with a good reason, it is an emotional letter from Trump,” Rajendran said.
“Gratitude It is such a powerful emotion that it is difficult to feel grateful and angry, grateful and sad, gratified and in in in in in in in in in in in in in in any time. One of the most effective ways of feeling immediate happiness is to go to gratitude. “
She recommends starting little.
“While things like your health, your home and your family can be precise answers, if you say that in general or almost often, they will no longer have the same emotional impact,” he said. “Instead, look around where you are right right now and start with simple pleasures and start listing them.”
It could, for example, express gratitude for the sun that shines through your window, the heat of your tea, the quiet silence of your office, etc.
“When you start by noticing the little things that express gratitude, it puts you in the habit of noticing them everywhere,” he said. “It begins to require less to feel more. Ultimately, it changes from noticing small things to look for them. With continuous practice, gratitude will become not only a habit, but a way of being.”
Rest a little
“If you like Fall asleep And stay sleeping more deeply, give your technology an hour of sleep, “he said.
We all know Blue light It ravages in their dream, so experts suggest staying away from screens at least one hour before bedtime or, better yet, Keeping the device In a different room while sleeping.
While Rajeran agrees, he realizes that some people could use their phone as an alarm or electronic reader. If that is you, she recommends instilling a “cutting time of social networks”, one or two hours before the bed, since that “will decrease the amount of time that takes to fall asleep and the quality of that dream.”
It is also likely to produce much more pleasant dreams.
“What we put on our minds just before the bed has an impact on our subconscious,” he said. “When we stop moving to attentive, we have the opportunity to choose what we would like to think and dream while we sleep.”
