 -Kirk Tjalas, F.N.P.
Kirk Tjalas, F.N.P., provides exceptional care and meticulous attention to detail for every patient concern, ensuring comprehensive and personalized treatment for optimal health outcomes. |
Living a happy life looks different for everyone. However, the feeling of happiness is universal, and certain habits are scientifically proven to foster those feelings. While we may not always control what happens to us, we do have the power to choose our habits and how we react to situations that impact our happiness. Here are six research-backed habits proven to boost happiness, as shared by Kirk F.N.P. at Priority Medical Group.
1. Keep Scrolling to a Minimum
Studies consistently show that the amount of time spent on social media directly impacts well-being. The more time you spend on social media, the more likely you are to feel unhappy.
Research indicates that participants reported feeling more negative emotions when they spent a lot of time on social media. Conversely, real-life interactions increased feelings of well-being and minimized negative emotions (Wirtz et al., 2020).
To minimize social media use, consider removing apps from your phone to avoid mindless scrolling. Alternatively, use apps that limit your daily screen time on platforms like Instagram or Facebook. Once you reach the allotted time, access to these sites will be blocked for the rest of the day, encouraging you to engage in more fulfilling activities.
2. Get Regular Exercise
Exercise is well-known for its benefits to physical health, but it also has significant mental health benefits. A study of over 1.2 million American adults found that exercise had a more profound impact on mental health than other factors known to influence happiness, such as education and income.
All types of exercise were associated with increased happiness, but group sports provided the most significant boost. Engaging in 45 minutes of physical activity 3-5 days a week can significantly improve mental health across all age groups (Chekroud et al., 2018).
You don’t need to engage in extreme physical activities to reap the benefits. Even moderate activities like dancing, hiking, or taking a walk can enhance happiness. The key is to choose activities you enjoy, making it easier to maintain a regular exercise routine (Pengpid et al., 2019; Zhang et al., 2018).
3. Be Kind
You don’t need resources or perfect health to practice kindness, making it one of the easiest ways to boost happiness. Research suggests that random acts of kindness generate more positive emotions than planned acts of generosity.
Engaging in random acts of kindness can lead to higher self-esteem, increased self-efficacy, reduced depression and anxiety, and improved physical health (Hui et al., 2020). Simple actions like complimenting a stranger, helping someone with their groceries, or just listening to a friend can significantly impact your mood and overall well-being.
4. Get Outside
The healing power of nature has received significant scientific attention in recent years. Spending at least two hours a week in nature—whether in a park, forest, or even your backyard—can significantly improve both physical and mental well-being. Research shows that people who travel outside their neighborhood to access nature tend to spend more time outdoors than those living in areas with abundant green space (White et al., 2019).
The type of outdoor environment also matters. Studies have found that spending time in natural settings, especially wooded areas and near water, significantly increases happiness (Stieger et al., 2020). The positive effects of spending time outdoors are lasting. A Danish study tracking nearly a million people over three decades found that children who spent more time outdoors were more likely to grow into happier adults. Conversely, those who grew up with limited access to green spaces were up to 55% more likely to develop mental health issues (Engemann et al., 2019).
5. Speak to Yourself the Way You Would Speak to a Friend
Negative self-talk can have detrimental effects on overall well-being. While it’s often easier to be kind to others, it’s essential to extend that kindness to yourself. For example, you wouldn’t tell a friend they’re a failure for not achieving a goal, so why tell that to yourself?
Practicing self-compassion and speaking to yourself with the same kindness and understanding you’d offer a friend is crucial for happiness. Acknowledge your successes, and remember that setbacks are just temporary obstacles, not defining moments of your life. Practicing gratitude can also foster a sense of well-being and help you focus on the positive aspects of life (Braun et al., 2015).
6. Invest in Good Relationships
Healthy, secure relationships are one of the strongest predictors of happiness. This doesn’t only apply to romantic relationships; any meaningful social connections can significantly enhance well-being.
The Harvard Study of Adult Development, which began in 1938, tracked over 700 men for nearly 80 years. It found that good relationships are the most crucial factor for long-term happiness (Harvard Study of Adult Development, 2015). Investing time in nurturing your relationships, even if it’s just with a few close friends or family members, can profoundly impact your happiness.
Conclusion
Happiness is a complex emotion influenced by various factors, but research shows that adopting specific habits can enhance well-being. By minimizing social media use, exercising regularly, practicing kindness, spending time outdoors, engaging in positive self-talk, and investing in good relationships, you can lead a happier and more fulfilling life. At Priority Medical Group, we support you in your journey to happiness and well-being. If you need guidance or support, don’t hesitate to reach out to us.
Disclaimer
If you have any medical questions or concerns, please talk to your healthcare provider. The information provided here is based on peer-reviewed research and medical guidelines but should not replace professional medical advice, diagnosis, or treatment.
References
- Braun, T. D., Park, C. L., & Gorin, A. (2015). Self-compassion, body image, and disordered eating: A review of the literature. Body Image, 14, 141-153.
- Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. The Lancet Psychiatry, 5(9), 739-746.
- Engemann, K., Pedersen, C. B., Arge, L., Tsirogiannis, C., Mortensen, P. B., & Svenning, J. C. (2019). Residential green space in childhood is associated with lower risk of psychiatric disorders from adolescence into adulthood. Proceedings of the National Academy of Sciences, 116(11), 5188-5193.
- Hui, B. P., Wu, A. M., & Cheung, S. F. (2020). The effect of altruistic behaviors on well-being: A meta-analysis of randomized controlled trials. Psychological Bulletin, 146(12), 1081-1112.
- Stieger, S., Lewetz, D., & Swami, V. (2020). Emotional well-being under conditions of limited social interaction: The role of nature exposure during the COVID-19 pandemic. Frontiers in Psychology, 11, 589595.
- White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., … & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1), 7730.
- Wirtz, P. H., & von Känel, R. (2020). Psychological factors in coronary heart disease prevention: A review of recent findings. Current Cardiology Reports, 22(11), 131.
- Zhang, Z., Chen, W., & Greene, B. (2018). Physical activity and mental health among older adults: The role of social engagement and resilience. International Journal of Environmental Research and Public Health, 15(12), 2908.
FAQ:
| 1. What are some habits that can increase happiness? | Research suggests that habits like minimizing social media use, exercising regularly, practicing kindness, spending time outdoors, speaking kindly to yourself, and nurturing good relationships can boost happiness. |
| 2. How much exercise is needed to improve mental health? | Engaging in 45 minutes of physical activity 3-5 days a week can significantly improve mental health, but even moderate exercise for shorter durations can have positive effects. |
| 3. How does spending time outdoors improve happiness? | Spending time in nature, whether in a park, forest, or near water, can enhance both physical and mental well-being. It helps reduce stress, improves mood, and can have long-lasting positive effects on overall happiness. |
SEE MORE HERE“Experience exceptional care with Kirk Tjalas, F.N.P. Book your appointment now and take charge of your health with confidence and badassery.”
|