At the start of each year, resolutions pile up, but the feeling of well-being often remains fragile. Many dream of
happiness sustainable without really knowing where to start. Others feel guilty for not being more fulfilled when everything seems to be going “well” on paper. However, science shows that our habits weigh heavily in how we feel on a daily basis.
Researchers believe that part of our mood comes from our temperament, but another depends on concrete actions. They identified several realistic ways tobe happier this yearby playing on our relationships, our way of thinking and even our coffee consumption. Eight levers particularly emerge from recent studies. Some require a little courage, others require a notebook or a volunteer registration.
Be happier this year thanks to others
As we age, our social circle often shrinks, to the benefit of a few loved ones. However, studies indicate that
friendships remain a major driver of well-being, as important as family in adulthood. Because they are based on choice and not obligation, they are generally lighter and more joyful. Sharing moments of common wonder, like an eclipse, also helps us feel more connected to others.
These bonds are first nourished by compassion, this moment which makes us share the pain of a friend, but also by “conflicity”, or “shared happiness”. Frankly rejoicing at good news, asking questions, celebrating the other’s success strongly strengthens the relationship. Helping others more broadly also counts: studies on
volunteering show that it reduces chronic pain and depressive symptoms. In 2002, volunteers supporting people in pain even saw their own pain intensity decrease during these missions.
Research has also found that caring for animals can have beneficial effects on our health, and that caring for houseplants can support our well-being, especially as we age.
Simple rituals to be happier every day
Turning to one’s ancestors is one of the less expected avenues for be happier. Family stories of overcoming difficulties give meaning and a feeling of continuity. Susan M Moore, emeritus professor of psychology at Swinburne University of Technology, observed that people who know more about their family history report greater satisfaction and well-being. Looking at your family tree also reinforces a sense of control over your life and gratitude to those who paved the way.
Tiny rituals matter too. Regularly writing a list of three positive things that happened to us, whether it was a successful exam or simply a beautiful light coming home from work, is one of the classic tools of
positive psychology. Research shows that this exercise trains the brain to spot more of the positive and improves overall mood. Experiments at the University of Richmond, Virginia, where rats were taught to drive small Plexiglas cars, even suggest that the anticipation of future pleasures makes you more optimistic when you have to wait for your reward – the researchers noticed that some rats made little excited jumps, as if they were enjoying the anticipation of pleasure.
To be happier, take your foot off… and coffee
Another surprising lesson: look for the
happiness at any cost can scare him away. Experiments that emphasize being happy before showing a happy film often leave participants disappointed, their expectations having skyrocketed. Iris Mauss, a psychologist at the University of California, Berkeley, has shown that the desire for happiness increases feelings of loneliness and disconnection, and she recommends a more stoic attitude. Last concrete lever, the
caffeine : if coffee reduces certain risks of illness and protects against depression, researchers recommend taking the last dose approximately eight hours and 48 minutes before bedtime and not exceeding 400 mg per day, to limit sleep disorders, headaches, nausea, anxiety and loss of morale.