8 Science-Backed Hacks To Boost Your Happiness

By Odunmorayo Oke

04 August 2024   |  
5:15 pm

In the hustle and bustle life we live in, it is easy to get sucked up into the daily “grind” and forget to prioritise our well-being. And if you’re looking to give your mental well-being a well-deserved boost by incorporating healthy lifestyle habits into your daily life, look no further than these eight science-based hacks…

In the hustle and bustle life we live in, it is easy to get sucked up into the daily “grind” and forget to prioritise our well-being.

And if you’re looking to give your mental well-being a well-deserved boost by incorporating healthy lifestyle habits into your daily life, look no further than these eight science-based hacks that can help boost your happiness.

The University of Bristol’s ‘Science of Happiness’ 10-week course has been found to increase participants’ well-being by 10-15%.

The course covers a range of evidence-based “happiness hacks” that students are encouraged to incorporate into their routines. And the best part is the benefits can last long after the course ends. That is, as long as the habits are maintained.

“It’s like going to the gym – we can’t expect to do one class and be fit forever,” explains Professor Bruce Hood, a study co-author and professor of developmental psychology in society. “Just as with physical health, we have to continuously work on our mental health, otherwise the improvements are temporary.”

“What we found was that as long as students continued to practice something from the course, their elevated wellbeing was maintained,” explains Dr. Sarah Jelbert, a lecturer in psychological science and co-author of the study.

So, what are these happiness-boosting hacks? Let’s take a look at them:

1. Acts of kindness

The saying “giving is better than receiving” might be true and not just some old-fashioned talk. Doing kind things for others, big or small, creates a sense of purpose and connection. This could be helping a stranger, or performing small acts of kindness for loved ones. The research shows that kind behaviours activate the reward centers in the brain, increasing feelings of positivity.

2. Increase social connections

Human beings are social creatures. Starting up conversations with new people, scheduling regular catch-ups with friends, or simply being more present and involved during social interactions could work wonders for your happiness levels. Strong social connections are essential for our mental health.

3. Savour experiences

Instead of rushing through life, take the time to truly appreciate and be present in positive moments. It could be the little things like enjoying a delicious meal, taking in the beauty of a sunset, or the joy of playing with a pet. These simple moments enrich our lives, making us feel more fulfilled.

4. Keep a ‘three good things’ journal

Keeping a “three good things” journal is probably one of the most effective hacks in the study. Our brains tend to fixate on the negatives, so, writing down three good things that happened each day can make a huge difference. This is best done at the end of the day. This simple exercise trains your brain to focus on the good, which can lead to a more optimistic mindset.

5. Express gratitude

Showing gratitude is a great way to shift our focus and appreciate what we have. This involves writing a letter to someone you haven’t properly thanked, or simply expressing your appreciation for someone. Expressing appreciation for the people in your life fosters positive emotions and strengthens relationships.

6. Prioritise sleep

It is a scientific fact that getting enough quality sleep is essential for every human being’s physical and mental well-being. A well-rested mind is more positive, focused, and productive. Aim for 7-9 hours of quality sleep each night.

7. Get moving

Engaging in exercise releases endorphins reduces stress, and improves our sleep. Examples include brisk walking, riding a bicycle, having a gym session, dancing, running, yoga and so on.

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8. Practice mindfulness

Mindfulness techniques like meditation help us become more aware of our emotions without judgment. So, incorporating mindfulness into your routine, even for just a few minutes a day, can help you stay grounded in the present moment, manage stress, and cultivate a greater sense of inner peace.