POSITIVE VIBES: Five tips to help boost happiness |
I figure in this complicated time we all can use a few happiness tips.
I believe happiness is a key component to living a good life. I mean what good is it to be super rich or super successful if you’re not happy?
So today I’ll talk about some simple, science-backed things you can do to boost or maintain happiness. The cool thing is happiness is mostly built through small, repeatable habits. If you read my columns often these will probably be familiar to you. I just can’t stress ’em enough.
1. Move your body.Research consistently shows that moderate exercise boosts mood by increasing endorphins, serotonin, and dopamine, what I call the “happy cocktail.” The key word here is moderate. You don’t need to run a marathon. A brisk walk, a pickleball game, or even dancing like no one’s watching (and hoping no one is) can do the trick.2. Prioritize social connection.Humans are wired for connection. Studies like Harvard’s long-term happiness research show that strong relationships are among the biggest predictors of life satisfaction. A large meta-analysis of more than 300,000 people found that strong social relationships are associated with about a 50% greater chance of survival, making social connection one of the most powerful predictors of long-term health. This doesn’t mean you need 1,000 friends or 50,000 followers. It means you need your people. A quick chat, a shared laugh, even complaining about your pickleball partner’s “creative” line calls. It all counts. Text someone. Or better yet, talk to them like it’s 1995.3. Focus on tiny wins.As I discussed last week, society loves big wins, but happiness is built on small ones. Made your bed? Tiny win. (My wife calls it a big win when I do that.) Choose water over soda? Tiny win. Remembered the score correctly in pickleball? Huge win. There’s a lot of research in behavioral psychology that shows that small achievements create momentum and reinforce positive habits. I love positive reinforcement. Progress, even tiny progress, boosts motivation and mood. Give yourself credit. You’re doing better than you think.4. Practice gratitude.Gratitude isn’t about putting on rose-colored glasses and pretending everything is perfect (like the “everything is fine” dog in the burning room meme). It’s about recognizing what’s good. Studies show that people who regularly reflect on things they’re grateful for report higher happiness and lower stress. This can be as simple as listing three good things that happened during the day. A good meal. A kind word. A shot that actually went where you aimed. There’s always something, even if it’s just “the Mets actually won a game.”5. Add play to your life.Somewhere along the way, we decided play was only for kids. Science strongly disagrees. Play reduces stress, improves creativity, and boosts overall well-being. That’s why activities like sports, games, or even hobbies can have such a powerful effect. Pickleball works especially well here — movement social connection play. That’s basically the happiness triple crown. Of course, there are a lot of other options too. (Ping-pong is way fun and doubles as super interesting.) Play is essential. If it makes you smile, it’s helpful.In summary: Happiness isn’t something you find. It’s something you build — one small habit at a time. No single tip will change your life overnight, but stack a few of these together, and suddenly things feel lighter. Better. More fun.Just try to move a little, connect with someone, and celebrate a tiny........