Most New Year’s resolutions dead-end because we don’t have a concrete plan in place. If you desire to sharpen the sense of your existence and become more joyful, you will find “The Ultimate Happiness Plan” helpful. As a psychologist, I advise everybody to remove major obstacles first, such as anxiety, depression and feelings of loss. You can be too unhappy to be happy. However, after treating your unhappiness, make sure you put yourself on the path of happiness. It rarely happens automatically. Here are 10 doable steps.
1. Say “Good Morning”
As you wake up, greet the day in three ways.
Say “Good morning” to life as a package full of good and bad things. Say it with an open heart. Accepting life on a fundamental level brings inner strength and peace, a spiritual attitude that carries you for the day.
Say “Good morning” to yourself. Greet yourself with kindness. Self-compassion is enormously important for your well-being. Don’t be judgmental, but rather be understanding, attentive and motivating. Be your own best friend.
Imagine others and say “Good morning” to them. Set the tone for giving throughout the day – giving smiles; giving an open, listening heart; or giving a gift to the poor.
Saying “Good morning” will turn into “Good day” and “Good night.” Plant the seed of kindness before the mind gets busy.
2. Scan the Day for the Positive
It is easy to look for the negative as we primarily want to avoid harm. This is known as the negative bias of the brain. After greeting the day, steer your attention to something good for which you can be grateful, such as the fact that you are still breathing, able to smell the flowers, smile and give.
3. Form Your Intention to Be Happy
There is a great Harvard study showing that people who are asked to do their best trying to be happy while listening to jovial music feel way happier than those who are merely asked to listen to jovial music. Making up your mind is a powerful pointer.
4. Make a Commitment
Our mind needs a gentle push in the right direction. Otherwise our intentions will remain intentions, and you know what road they might pave. Our happiness depends on our willingness to commit ourselves sincerely to it.
5. Nourish Your Happiness
Who doesn’t know that sugar, salt and fats are to be avoided and fruits, vegetables and healthy proteins are to be consumed mindfully? Instead of doing it for your looks though, do it for your health and happiness. Our body dislikes big abrupt changes. Gently start a ripple effect with something little.
6. Move More
Rid yourself of damaging stress hormones and increase your endorphin and dopamine levels. Nothing can beat exercise when it comes to healthy brain chemistry. Exercise should not be a choice but should be a must like brushing your teeth. Start with slipping into your jogging suit with the intent to walk for just one minute. Once again, something little has the power to start a huge ripple.
7. Meditate
Who has time to meditate? You do. There is no need to meditate for hours. A minute a day may just do the trick. Straighten the spine, close your eyes and pay attention only to what is. Observing the moment is the key to feeling your connection to the power of the universe. As you learn to meditate for just a minute, you can become mindful about everything.
8. Do One Thing Toward Your Goal
At an opportune time, do something little toward your main goal in life. Doing little or doing nothing is the difference between a fulfilled and an unfulfilled life. Follow your goal, even if this means following it slowly.
9. Connect in a Meaningful Way
Relationships are indisputably the most important ingredient to happiness. Once a day at least, tell someone how you really think and feel. Share your inner truth and listen to another’s. Learn to connect as connections make us feel alive.
10. Get Regular, Good Sleep
Do not deprive yourself from the fountain of youth. Happiness and sleep are connected and bring each other out. Take sleep seriously and get serious help if you cannot find it.
“Happier” New Year to you all!
Dr. Andrea F. Polard is the author of A Unified Theory of Happiness: An East-Meets-West Approach to Fully Loving Your Life and is a Clinical Psychologist in Pacific Palisades, 881 Alma Real Dr. #305B. Contact: (310) 455-0928.
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