You can start the day by thanking someone. This may be a member of your family, to whom you will say "thank you", or a colleague - you can write a letter of thanks for the work done. It can also be your friend, social network friend - anyone, even yourself. A simple manifestation of gratitude will bring new colors and meaning to your life, and besides, in response, you are more likely to receive a reciprocal thanks, and this is the best motivation for work and a guaranteed improvement in your mood. In addition, if you say "thank you", a person becomes imbued with sympathy, trust and a desire to help you. So you will gain friends and allies and will certainly add even more positive emotions to life.
Moreover,Harvard expert in the field of happiness and author of the book "The Benefits of Happiness" Sean Aykor advises to thank, because it increases your material well-being. So feel free to start the day with a “thank you”, just remember - thanks should be sincere.
Harvard University professor Michael Norton argues that spending money on other people usually gives more pleasure than spending on himself - this is the conclusion he made as a result of his research. The fact is that the human perception of wealth is based for the most part not on the number of rubles or dollars in our bank accounts. When a person gives a part of his money to someone who needs it more than himself, he raises the subjective feeling of his own wealth. As a result, self-esteem rises, and consequently, the level of happiness and satisfaction with life.
Norton himself describes this phenomenon as follows: "If I have enough to not only survive, but also share, then I am not so hopeless." According to the survey, people from different countries of the world, different ages, beliefs and social groups with an average income of $ 1,500 were happier if they spent at least a small part of their money on charity.Subjectively, they rated their level of wealth and happiness higher than those who did not.
Of course, few people can donate millions for a good cause, but this is not necessary: it’s just enough to help someone who needs it, for example, donate a few hundred for the treatment of a sick child - a lot of such fees and bills are published on social networks the most simplified system of transfer of funds and full detail, how much money is collected and where they are spent. Or you can buy a friend a thing that he has long dreamed of - you will be delighted not only by his gratitude, but also by a deep sense of satisfaction with yourself.
In the book by Sonia Lubomirski “How to become happy” an interesting experiment is described. The students were divided into two groups, the first of them was given the task to cuddle with someone five times a day for four weeks and write down any information about it: their feelings, circumstances, mood, and environment — everything they deem necessary. Hugs were not supposed to carry sexual connotations.A prerequisite was to use both hands at the same time, and how close or strong a hug would be was left to the subject's discretion. In addition, the test participants were asked not only to hug their close friends or relatives, but to embrace as many different people as possible, but not hugging the same person for two days in a row.
The second group of students was asked to record how many hours a day they read, spend on their favorite hobby, etc., and record their mood and other similar things.
According to records of mood and well-being, after four weeks, students from the first group became much happier, and students from the second group did not observe any changes in this regard.
People consciously using their strengths in everyday life as often as possible can increase the subjective feeling of happiness several times over several months. It is advisable to train your talents, skills - in general, those useful qualities that distinguish you from others.
577 volunteers were asked to choose one of their strengths and use it every day for a week in some new way.As a result, they became more satisfied and energetic in just a week, and this state of health did not leave them for a whole month after the end of the experiment.
This is not the only study done in this area, and all other experiments have shown similar results.
Just choose one day a week, when you will perform five small acts of “kindness”, and in return you will receive energy and a sense of “soulful flight” for the whole next week. Just be sure to do your actions intentionally and consciously, and having done so, look back and evaluate your actions after the fact.
You do not need to turn off the mountains - it is enough to give a friend a compliment about the new dress or to treat you with delicious cookies, or just to talk to a person on an interesting topic over a cup of coffee. It’s not necessary to spend a lot of time - it will take 30 seconds for a compliment, a couple of minutes for a treat, and fifteen for a cup of coffee, but it's worth it. The person to whom you have made “pleasantness” will remember it for a long time on a subconscious level and in return will certainly make something pleasant for you.And you share a good mood with another person, and it will be even better when you see his smile.
Do not deprive yourself of the joy of anticipation of pleasure. For example, it’s enough just some time to think about the wonderful film that you are going to watch to raise the level of endorphins in the blood by 27%. Waiting for something good is often the most pleasant feeling in any kind of activity. If you can’t give yourself time to rest right now, mark the day on the calendar when you are going to rest. Even if this day comes only in a month or two, still mark it and, occasionally glancing at the calendar, remember it.
Consider: the expected events should be very pleasant for you - you can read a good book, spend time with friends, do your favorite sport or buy something you have long wanted.
A longitudinal study of British households by the Institute for Social and Economic Research at the University of Essex shows that communication is equivalent to a sum of money.For example, a happy marriage brings sensations equivalent to receiving $ 105,000 a year, and divorce, on the contrary, will be felt by a person as a loss of as much as $ 255,000. Regular communication with family and friends will make you happier at $ 97,265 a year, and improving health is one of the most important factors of happiness - approximately $ 463,170 per year.
It is no secret that social interactions have a positive effect on business or work: most people prefer to work with their friends or with people who for some reason like them. The more people you communicate with, the greater the chance that there will be someone among them who offers you a good job or at least gives you a good idea for a business, which will also have a positive effect on your wealth.
So communicate with people dear to you - and become richer not only in the direct, but also in the figurative sense.
This technique proves its effectiveness again and again. Here is what its creator, professor of the University of Pennsylvania Martin Seligman says:
“Every evening, set aside ten minutes before bedtime. Write down the three things that gave you pleasure today, and the reasons why they have influenced you so much. You can use a notebook or computer for this - it does not matter.The important thing is that you will have a physical record of this. It can be as global events like the birth of a child with your relatives or friends, or small household joys like a cup of morning coffee. Write simply and clearly, for example, “My husband bought for me my favorite ice cream on the way home.”
So you will experience a happy moment for the second time in a day, and besides, from time to time rereading your notes, you will be able to survive it for the third, fourth and hundredth time. Such a diary will help you to understand how really your life is full of amazing events that you often do not even notice, and to evaluate them from a new point of view.