Daily Practices to Cultivate Happiness
The key word in the header of this section is “Daily.” I say this because having healthy practices to help cultivate happiness in your life will only make a difference if they’re practiced often. As humans we are wired to create habits. Habits help us process information faster and more seamlessly, which is why once we do something over and over again - like driving a car or tying our shoelaces - we barely need to think about it. Being intentional about creating habits around healthy practices allows us to form the lifestyle that we really want.
Below are five daily practices that I’ve incorporated into my life which have literally transformed my overall level of happiness:
Meditation, Gratitude, Connection, Prayer and Exercise.
These may or may not be the same for you but hopefully they inspire you to find your own daily practices for cultivating happiness.
Meditation.
Meditation is the practice that has had the biggest impact on my personal transformation, full stop. Just taking ten minutes a day to sit, breathe, focus, and go inward is life changing. Once I started practicing daily, I saw effects a few months in: My concentration was better. I was getting less frustrated by the minor annoyances of life. I started to catch myself when my mind was wandering during a meeting. And I felt calmer all over. I actually saw physical changes as well: my leg no longer shook frantically under my desk without me realizing it. The tension I felt in my jaw from my TMJ nearly went away. And that furrowed line between my eyes greatly dissipated. It was incredible. If I haven’t convinced you yet, check out my article “You Can Meditate and Still Eat Your Cheeseburgers.” Hopefully this seals the deal!
Gratitude.
Having a daily gratitude practice is scientifically proven to increase one’s overall happiness and I have seen the effects myself. In January 2017 I started writing down one thing I was grateful for every day on a post-it and putting it into a jar. After just a few months I began to feel a shift in how I perceived the world. I started to feel fortunate for everything in my life - from a hot shower, to quality time with my family, to being able to afford a delicious meal - and was able to recognize this good fortune in the moment. Gratitude made the challenging times a little easier and the positive times a whole lot better. On Dec 31, 2018, I read through every post-it from the year and was filled with love. I did this exercise in 2018 too (I still have all my post-its from those two years!) and today I practice gratitude before bed by saying aloud what I’m grateful for from the day. It’s the easiest practice that delivers amazing results.
Connection.
Life is made up of connections. We are constantly in relationship with others - whether it’s a friend, partner, neighbor, colleague, parent, mentor - the list goes on. And so how we prioritize the people in our lives and the intentionality we put behind fostering those relationships will impact the way we live in this world. Have you ever been in a bad mood and wanted to shut everyone out but then you end up speaking to a friend and feel so much better? This is the reality we live in. Relationships ARE life. The more we invest in them, the more we get out. Taking time to be intentional about connecting with the important people in your life will add more joy and happiness to your day-to-day than you may know. Decide who falls on your 1X1 square and prioritize connection with them often.
Prayer.
For me, prayer is about believing in something greater than ourselves. It’s about recognizing that there are forces of life beyond our five senses working for us at all times. If we believe, we can really lean into what these forces have to offer us and prayer is the way we can communicate with this realm. For me it is not a religious act but a spiritual one. Over the years I have found that praying every night before bed connects me to something bigger. It helps me feel protected, cared for, and seen. It also reminds me that I am never alone. The added benefit? You’re well-suited to getting what you want in life.
Exercise.
You hear it all the time and you’re going to hear it from me too. Exercise is critical to being your best self. Not only are the physical benefits clear, but exercise truly helps us feel good mentally and emotionally. My recommendation around exercise is to be intentional about incorporating physical movement into your life everyday. At least 20-30 minutes of some sort of brisk movement will make a difference. Find something that works for you. Something that is fun and energizing, not painful. Your goal is to make exercise a part of your daily life. Why dread it? Here are two of my favorite exercise apps:
HOUSEWORK: Pilates meets HIIT to House music. Engaging, tough and fun.
Peloton: every type of exercise you’d ever need to any amount of time your heart desires. (You don’t need the bike to use it!).