The year 2021 is drawing to a close and many people are making resolutions for the new year. Do you want to be happier and daily get in a good mood? According to one study, it doesn’t take much for that. In theory, you only have to invest 20 seconds a day and in the long run you should be better off.
|Little things that can make you happy
– dance and sing to your favorite music
– Pet dogs or cats
– Create order in the apartment
– Eat favorite candy
– take a walk
– talk to a loved one on the phone
– what delicious baking
– watch your favorite series
Getting in a good mood can work that way
A Harvard Mecial School psychological research study shows that gratitude is related to happiness. So, gratitude can help you get in a good mood in the long run. This is not the only study on this. Another US study confirms this result.
During the investigation, participants were randomly assigned to three different groups. In the respective groups they should write a list of anger they experienced, a list of gratitude and a list of “neutral” experiences. After ten weeks, the researchers found the following:
“The gratitude groups showed increased wellbeing in several, if not all, outcome measures in the three studies compared to the comparison groups. […] The results suggest that a conscious focus on positive experiences (‘blessings’) can have emotional and interpersonal advantages, ”explain the scientists Robert A. Emmons and Michael E. McCullough.
Keep a gratitude journal
So if you consciously think about the things you were grateful for that day, it could help put you in a good mood. For example, you can keep a diary for this purpose. Or you just use a notebook, post-its or even a napkin. If you are ready to spend some money on it: There are now numerous gratitude books for adults especially for this purpose.
If that sounds like too much work for you, or if you are simply not a person who likes to write, don’t be put off now: One “happy note” per day is enough to lighten your mood. If you concentrate on the essential points of gratitude, this can be much more effective than a multi-page diary entry. “A daily gratitude exercise prepares your brain to look for positive events every day,” says clinical psychologist Dr. Chloe Carmichael, PhD versus TZR.
The concept is to train the brain to recognize and appreciate the joy of everyday moments in life – no matter how important or insignificant they may seem. It could be a birthday, a spontaneous get-together, a soothing bubble bath, or a morning walk.
“This is very helpful because we do not experience positive emotions from happy events that we do not fully register or realize. Our society can sometimes reward us more for having problems or criticism [anstatt] To notice positive things. “
Dr. Chloe Carmichael
That’s the little trick
The trick is to make regular commitments to think of something positive. This can train your brain to recognize and appreciate the joy of everyday moments in life – regardless of whether they seem significant or insignificant. This can include, for example, a nice walk, a fun phone call or a spontaneous meeting.
“This is very helpful because we do not experience positive emotions from happy events that we do not fully register or realize. Our society can sometimes reward us more for noticing problems or criticism than for noticing positive things. Therefore, creating our own reward system for recognizing positive events works to our advantage. “
Dr. Chloe Carmichael
It only needs to take 20 seconds to jot down one or more things that you are grateful for. According to the experts, however, it will help you permanently to be in a good mood and will certainly bring you in a better mood at the moment.
More tips for you
Getting in a good mood can also help increase your life expectancy. You can find three more tips for a long life here. Stress, on the other hand, is bad in every situation. But there are methods to reduce stress. Are you taken? One type of gene could affect whether you have a happy relationship.
Sources: Study “Counting Blessings Versus Burdens: An Ecperitmental Investigation of Gratitude and Subjective Well-Being in Daily Life” (Journal of Personalitiy and Social Psychology, 2003), TZR