8 happiness hacks you can do in 5 minutes 

Find Happiness NowShortcuts to happiness don’t exist, right?

Wrong, says author Jonathan Robinson. He’s the author of Find Happiness Now: 50 Shortcuts for Bringing More Love, Balance, and Joy into Your Life

I’ve read my fair share of “tricks” to be happier, and most of them fall flat. Not so with this book. If Robinson were younger, he might have called his tips “happiness hacks” – simple, genius, colorful ways to boost your mood in just a few minutes. 

The challenge is actually doing them and – for me at least – the easiest way to start is to do a one-month experiment to create the habit. So here are 8 happiness hacks you could try every day: 

1. Set your priorities before breakfast

I’m obsessed with the topic of work-life balance lately, and this tactic gets to the heart of it. Before breakfast, Robinson recommends, think of the seven things you want to do today and prioritize them. This includes work stuff, but also personal activities. Ask yourself, “What’s really important to do today in order to create a balanced, happy life?”

“Asking myself what’s important helps remind me that the bottom line in life is not how much I do or make. Instead, it’s how much of my dreams of creating joy, love, and contribution I can integrate into my day-to-day life,” he says. 

2. Write down 3 good things 

According to Robinson, even if you do this technique for just a week, you’ll be 25 percent happier even six months later. There’s a ton of research about gratitude journaling, and it actually works. 

According to Marty Seligman, who invented “Three Good Things,” the key is what you do after you write them down: pause for a moment and reflect on how you and your personality traits helped bring them about. Then, positivity becomes part of your identity. 

“You start to understand that no matter how difficult a situation you’re in, your ability to laugh, or connect with others, or learn something new or whatever is good about you can help create a special moment. The power is within you,” explains Robinson.  

Some people journal at the end of the day, and others write down happy moments as they come along. I’m in the midst of trying this out for a month, using Happier.

3. Do a “thank you” mantra 

Like “Three Good Things,” the thank you technique is about appreciating the things in your life. But this one goes even further: to do it, you simply start saying thank you for everything you see around you – good and bad:

“Thank you for my car, thank you for my iPhone, thank you for this beautiful music, thank you for this nicely paved road, thank you for the man that just cut me off, thank you for the anger that stirred up in me, thank you for the opportunity to practice forgiveness,” writes Robinson. 

The idea is to train yourself to stop taking things for granted, and even start appreciating the silver lining in the “bad” things. 

4. Belt a song in your head

It might seem crazy what I’m about to say, but Robinson recommends that you silently belt out songs that fire you up when you need a confidence boost. To top it off, adopt the facial expression and swagger of your favorite superhero, and you’ll be ready to conquer the world. 

“If you really allow yourself to let go and pretend, you’ll soon find that it no longer feels like an act. You will feel totally self-assured. You will be unstoppable,” explains Robinson. 

It’s not such a crazy idea – just watch Amy Cuddy’s TED talk on power postures, and you’ll learn how certain positions release different hormones into our bodies, making us feel stressed or invigorated. 

5. Listen to a magical song 

Songs can give us confidence, but they can also give us peace and inspiration. Robinson recommends that you create a magical playlist with your favorite uplifting songs. When you feel the stress coming on – or maybe for an afternoon break – you can pause for 5 or 10 minutes to soothe your soul. 

“Your mind will be clearer and your soul more soothed,” he writes. “With hardly any effort at all, you’ll find that you’re more centered in your heart and better able to handle whatever life throws your way.” 

6. Get rejected 

The problem with rejection, Robinson explains, is that we see it as a failure – and fear it. But if you create a rejection goal – say, one rejection per day – getting rejected becomes a success! That means you’ll have to ask for what you want more often, and you may get some unexpected yes’s along the way. 

If you’re so inclined, you can actually do a 30-day Rejection Therapy experiment. It comes with iPhone and Android apps, and there’s even an Entrepreneur edition. 

7. Meditate 

If you’ve been reading the news at all lately, you’ve probably heard that meditation is like a miracle drug with no side effects. It makes you more focused and creative, reduces anxiety, improves your memory, makes you more compassionate, and much more. In his book, Robinson suggests two meditations that you could practice: 

The pure love meditation: After getting comfortable, picture someone you love giving you a heart-melting look and think about why you appreciate them. Imagine hugging them and your souls being connected. “The Pure Love Meditation is a practical way to build a bridge to the ‘kingdom of heaven within,’” he explains. 

The jaw-dropping meditation: Take about 5 minutes to be aware of the tension in your jaw and face and let it all go, letting your jaw drop wide. When you open your eyes, imagine that you just arrived in your body and are seeing the world through new eyes. 

8. Journal 

We have 50,000 thoughts a day, Robinson says, and the enlightened ones often slip away and are forgotten. To catch them before they fade, get in the habit of writing down your best ideas and goals right away. 

“I have found that since my brain now realizes I take its insights seriously, over the years I’ve had many more important realizations than I used to have,” he says. 

Every week or month, read through your journal and feel the inspiration.  

I love the idea of life experiments, and I plan to do more in the future. Would you try any of these techniques, just for a month? 

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A little mind trick to stop negativity

stop negativity I’ve recently become a subscriber to Headspace’s guided meditation app (hugely recommended), and I love the way Andy Puddicombe sets you up for a meditation. After you remind yourself of your personal reason for meditating, he asks you to reflect on the people in your life who could benefit from a happier, calmer you.

That might be your family, or your friends; it might even be the cashier at the grocery store. The point is to realize how your mood affects others, and give yourself a little extra boost of motivation to stick with the practice.

I think this same trick can be applied to pull yourself out of a negative mood, something I have lots of difficulty with. Something bad happens, a rush of negativity washes in, and I literally don’t feel strong enough to resist it. The world has been unfair to me; why should I have to put in extra effort to be positive on top of that? Sometimes I gather my facial muscles into a smile, but it doesn’t take long for my real emotions to peek through. I know being negative isn’t helping the situation; I know I’m wasting precious moments of my life; but being positive just feels impossible.

One night this sort of thing happened, and someone close to me looked into my eyes with a face of pain and sadness. I saw that my negativity was spreading – as negativity does – and I immediately stopped. I felt terrible. I literally said, “Fine, I’ll be happy” (and in my head added, “for you”).

For me at least, the desire to be positive isn’t yet strong enough to overcome negativity. But love is. Love, and wanting someone else to be happy, and not wanting to cause them pain. So when you’re feeling negative, try looking into the faces of those around you and asking yourself if you want to bring them unhappiness.

And this works both ways: if someone around you is negative, you can try to subtly appeal to their feelings for you. I have a relative who is often negative, and sometimes I’ll say, “I’ve had a stressful week and I really want to relax – can we just be positive?”

That said, I call this a “trick” because I don’t think it’s a long-term strategy. Friends and family can come and go, and you don’t want your motivation for self-improvement to go with them. And you definitely don’t want to become resentful of them for not appreciating all the hard emotional work you’re doing – “I’m doing this for you!” – when in fact you’re just making yourself happier.

But as a quick fix, it can train your brain that it is possible to be positive. It can help you see and experience – not just “know” intellectually – that positivity is the better path. And in the future, it can give you the strength to be positive for your own sake.

Photo by Flickr user PhineasX