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8 Small, Surprising Habits that Build Lasting Happiness

Eight Takeaways:

Science writer Helen Pilcher argues that pleasure and happiness aren’t the same thing. Pleasure is the quick, fleeting dose of enjoyment you might get from a funny video on your phone. Happiness is a broader sense of meaning and fulfillment. Here are her eight key insights for pursuing and experiencing a more meaningful happiness:

1. Go with the flow: “Flow” is the state of being so absorbed in a challenging, enjoyable activity that you lose track of time. People who experience it more often report greater meaning in their lives. Often gained from exercise, deep focus, or playing music, “flow” matters because research shows our minds wander nearly half the time, and we’re noticeably less happy when they do. The key is to choose activities that stretch you without overwhelming you.
2. Hack the laundry: Strong relationships are one of the most consistent predictors of happiness, but building them doesn’t require carving out extra time. Research involving more than 40,000 people found that almost any activity, even chores, is more enjoyable when shared. Next time you’re folding laundry or doing the dishes, call a friend you haven’t spoken to in a while.
3. Treat people with kindness: Acts of kindness reliably boost happiness, and one study found the effect was strongest when people did several kind acts on the same day. So try picking one day a week to “batch” your good deeds.
4. Count your blessings: Practicing gratitude has been shown to improve life satisfaction, and the effects can last. In one study, the boost was still present six months after the program ended. A simple gratitude journal, a few times a week, can shift attention away from what’s going wrong and toward the people and things that enrich our lives. If journaling doesn’t work, be intentional about reflecting on the aspects of your life you are grateful for.
5. Buy experiences: Experiences, like a concert, a trip, or a dinner with friends, tend to make us happier than material things. Possessions lose their shine as we get used to them, but good experiences often grow more meaningful over time. They also become part of our life story, connect us with others, and are far less likely to invite comparison with the neighbors.
6. Buy back your time: Spending money to save time, whether on a house cleaner, grocery delivery, or even pre-grated cheese, is linked to greater life satisfaction than spending on material goods. Many people resist out of guilt, feeling they “should” do it themselves. Researchers suggest being intentional here: despite all the pressures of life, give yourself permission to enjoy your time. Treat the time you save as a windfall; use it for something you enjoy.
7. Enjoy less to enjoy more: In one experiment, people who gave up chocolate for a week savored it more, and got a bigger mood boost, than those who ate as much as they wanted. When we have something all the time, we stop appreciating it. Taking occasional breaks from the things we love can turn them back into genuine treats.
8. Be a little greener. Happiness and helping the planet aren’t at odds. Studies show that people tend to feel happier when they make environmentally friendly choices, like walking or biking instead of driving or eating more fruits and vegetables. Some of the best choices for the planet turn out to be good for our well-being too.

You don’t need to overhaul your life to adopt these habits, but together they can noticeably deepen your sense of happiness.

by Helen Pilcher for BBC Science Focus
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