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2. Have a Plan for Your Extra Time

Mercifully, big, costly, splashy events are not what ultimately bring the bliss. As people get older, they tend to find ordinary treats just as joy-inducing as extraordinary ones, found a study by researchers at Dartmouth College and the University of Pennsylvania. How draining would that be? Instead, top positive psychologists offer easy ways to infuse your days with pleasure. Consider this a pick-and-choose list; even doing just a few will help. People who were told to listen to music and attempt to feel happier had a greater boost in happiness over a two-week period than those instructed only to relax as they listened to the same upbeat tunes, found a study published in The Journal of Positive Psychology.

It comes down to motivation: you can transform into more of a glass-half-full type. First you need to believe that you can do it before you take those first steps.

Matthew McConaughey - This Is Why You're Not Happy - One Of The Most Eye Opening Speeches

When was the last time you mulled over what truly brings you pleasure? Make a list, if it helps. Sigh if this sounds familiar: you make a major effort to avoid future stress—say, staying up late to finish laundry so tomorrow will be a better day—only to suck your evening dry of all fun. Some have a hard time with it—they even do homework!

The answer, then, is to focus on enjoyable stuff, along with the must-dos. If you say that your weeks are full, find the next blank spot in your calendar. The act of savoring—mining pleasant moments for their joy—is proven to increase happiness. Those who tended to enjoy a good thing—and share their delight with others—maintained high levels of happiness no matter what the day brought, whereas non-appreciators needed positive events to get into a good mood.

Savoring is a no-brainer—just tune in to your senses.

Be a Better Me in 30 Days Character Transformation Program

Inhale that pinot grigio; feel the soft rug under your bare feet. Allocate wisely so you can max out time for pleasure, recommends Paul Dolan in his book Happiness by Design. Some research shows that heavy social-media users are less merry than others. One study published in the scientific journal PLOS One found that the more people went on Facebook, the more their life satisfaction levels declined.

101 Ways To Be a Better Person

Experts widely recommend electronic time-outs: shut off your phone for a couple of hours a night or do email-free Saturdays or Sundays. On those days when you barely have time to breathe, recall something that made you happy. Science suggests that a full, genuine grin—one that involves facial muscles around the eyes—sparks a change in brain activity related to a good mood. As anyone who has ever bought a trendy, overpriced piece of clothing knows, the kick we get out of purchases wears off fast. Spending on experiences, however, such as tickets to a play or to Rome , rather than things, creates lasting contentment, with one new caveat.

A study co-authored by Ryan T. If the words Honey, take out the trash!


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Time to come up with one in case your mood fails. Michele Phillips, a performance coach in Piermont, N. Search for:. Skip to content Free download. Book file PDF easily for everyone and every device. It is a recap of the recent history of positive psychology and the various fields it is moving into.

50 Ways to Add Joy to Your Day

While there are some good ideas in the book, it is not an organized guide on how to find happiness. This is a good book for people who are having problems finding motivation or optimism in their lives. It discusses how all of these different factors come together to create a fulfilling life. This is one of the best books on finding happiness within yourself. When asked what they want from life, many people will list happiness as one of their main desires. This book references the studies of many of the other researchers and scientists on this page such Sonia Lubermersy and Martin Seligman to come up with a complete answer on the above question as well as giving many science-backed methods to achieve greater happiness.

If you are looking for a compendium with all the up to date information on how to achieve happiness, along with many links to the original sources for more information and guidance, then this is the book for you. If you want to be happier… read Happier Human for some clear and practical steps for taking the theory of happiness and putting it into action.

101 Ways To Be a Better Person

Often funny and sometimes bizarre, this book takes the reader on a journey through the author's life and pivotal moment leading up to his passion for mindfulness meditation. This is an easy read in the sense that the author openly shares his own struggles with anxiety to help the reader connect to the book. The author's stories pull the reader in and make this book a page-turner.

Everyone who reads this book can find a way to identify with at least one of the many facets that emerge throughout Harris's writing. This is not a "how-to" book for meditation or a scientific dialogue about neurobiology. Rather, it works to challenge people who are interested in meditation about their current habits.

The lessons can be used by both beginners and seasoned meditators who are looking for a new resource or source of inspiration.


  • Eight Ways To Add More Joy To Your Life.
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  • For those who are already convinced of the value of meditation and are looking for a complete guide, this may not be the book. However, the author does suggest some more-detailed books that helped him through his journey.

    Download PDF Ways to Add Joy to Your Life

    This book recounts Archbishop Tutu's visit to the Dalai Lama's home in India to create what they believed would be an offering to other people. The two reflected on their lives to try to determine how they found joy in their lives, despite life's moments of inevitable suffering. This book offers the accounts of two global heroes to help reveal how to live a happy life like they were able to do. It highlights how the reader can bring greater joy and purpose into their own life, and reveals the nature of the connection between painful emotions and true happiness.

    One unexpected bonus of this book is reading about the frequency of the humor and playfulness between these two men. Even when they are recounting a deep discussion, they continue to us wit and joy in order to make each other and the reader laugh out loud. This may be the right book on happiness for you if you want to find joy in the most difficult of times. Because both of these men have first-hand experiences with hardships and adversity, they are able to give meaningful advice to overcoming life's difficulties. This book provides a useful guide to understanding wisdom, which may seem to be simple, but is not so easy when trying to apply in practice and cultivate peace of mind.

    101 Ways to Love Yourself

    While a large majority of self-help books and popular psychology books discuss the things that are wrong with our lives and what should be done to improve them, this book focuses on what is good. It teaches the reader how to turn good into great, which makes this a book that focuses on mental wellness instead of mental illness. This book urges the reader to focus on their personal strengths to uncover their happiness. It is a very practical book using exercises, tests, and a website program to show readers how to pinpoint their strengths and use them in new ways to bring more joy and satisfaction to life.

    This is a very helpful book to provide a new perspective on depression and how it can be relieved by altering your frame of mind. This might be the right book for you if you are trying to figure out how to see your life in a better light. While it may not be a cure for depression, it is a helpful starting point and a well-thought-out book that is likely to make a difference. This is a very non-technical book that aims to help the reader understand the role of emotions, and how to effectively manage emotional signals to lead to a more positive life.

    The Slight Edge explores a new way of thinking that lets you make everyday choices that will bring you happiness. It teaches the difference between people who are able to make their dreams come true and those who are not. This edition of this book reveals how the original concept continues to change lives, and how a certain way of thinking can impact your daily choices and improve your life.

    For example, people do not set out to be broke at the age of 35, so what daily choices lead to that situation?


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    • Alternatively, people do not decide one day that they will be fat. It takes years of built-up decisions to lead to obesity. While this simple concept that people's actions compound to eventually lead to good or bad is not new, this book does a great job of simplifying it and making it something that the reader can think about often.