Introduction: The The Psychology of Habit Formation
“Habits: Why We Do What We Do,” interview by Justin Fox, Harvard Business Review, with Charles Duhigg. https://hbr.org/podcast/2012/06/habits-why-we-do-what-we-do
Society for Personality and Social Psychology. “How we form habits, change existing ones.” ScienceDaily. www.sciencedaily.com/releases/2014/08/140808111931.htm
Start with Keystone Habits
Duhigg, Charles. The Power Of Habit. New York: Random House USA, 2014.
https://charlesduhigg.com/the-power-of-habit/
Barker, Eric. “Personal Habits: How To Make Good Habits Stick, 6 Proven Secrets.” Barking Up The Wrong Tree, July 10, 2016. https://www.bakadesuyo.com/2016/05/personal-habits/
“How We Form Habits, Change Existing Ones.” ScienceDaily. ScienceDaily, August 8, 2014.
https://www.sciencedaily.com/releases/2014/08/140808111931.htm
Create Positive Morning and Evening Habits
Hollingshead, Todd. “BYU Study Says Exercise May Reduce Motivation for Food.” News. News, August 12, 2019. https://news.byu.edu/news/byu-study-says-exercise-may-reduce-motivation-food
Barker, Eric. “Personal Habits: How To Make Good Habits Stick, 6 Proven Secrets.” Barking Up The Wrong Tree, July 10, 2016. https://www.bakadesuyo.com/2016/05/personal-habits/
Wood, Alex M., Stephen Joseph, Joanna Lloyd, and Samuel Atkins. “Gratitude Influences Sleep through the Mechanism of Pre-Sleep Cognitions.” Journal of Psychosomatic Research. Elsevier, November 22, 2008. https://www.sciencedirect.com/science/article/abs/pii/S0022399908004224
Create Habit Stacking
Clear, James. Atomic Habits: an Easy and Proven Way to Build Good Habits and Break Bad Ones. New York, NY: Random House Business, 2019. https://jamesclear.com/habit-stacking
Kruse, Kevin. “Could ‘Habit Stacking’ Be The Key To Better Results?” Forbes. Forbes Magazine, July 10, 2017. https://www.forbes.com/sites/kevinkruse/2017/07/10/could-habit-stacking-be-the-key-to-better-results/
Make It So Crazy Easy, You’d Be Crazy Not to Do It
Fogg, BJ. Tiny Habits: The Small Changes that Change Everything, Houghton Mifflin Harcourt, 2019. Spillar, Matt. “Why You Should Start Small When Forming Habits.” Spills Spot, April 3, 2019. https://www.spillsspot.com/finance-blog/2019/01/23/why-start-small-forming-habits/
Barker, Eric. “6 Science-Backed Ways to Make Great Habits Stick.” The Week – All you need to know about everything that matters. The Week, June 19, 2016. https://theweek.com/articles/630552/6-sciencebacked-ways-make-great-habits-stick
Give Yourself a Zap with an App
Karlan, Dean, Margaret McConnell, Sendhil Mullainathan, and Jonathan Zinman. “Getting to the Top of Mind: How Reminders Increase Saving.” Management Science 62(12): 3393-3411. https://doi.org/10.1287/mnsc.2015.2296
Choose Habits that Match Your Personality
Lyubomirsky, Sonja, and Kristin Layous. “How Do Simple Positive Activities Increase Well-Being?,” n.d. http://www.sonjalyubomirsky.com/files/2012/09/Lyubomirsky-Layous-in-press.pdf
Plan Ahead for “Worst Case Scenarios”
Grant Halvorson, Heidi. “The Science of Success: The If-Then Solution.” Psychology Today, January 2011. https://www.psychologytoday.com/us/articles/201101/the-science-success-the-if-then-solution
King, Patrick. The Science of Getting Started: How to Beat Procrastination, Summon Productivity, and Stop Self-Sabotage. N.p.: PublishDrive, 2019. https://www.google.com/books/edition/The_Science_of_Getting_Started/bQygDwAAQBAJ?hl=en
Chapter 1: Keystone Happy Habits
Your Essential Morning Meditation Ritual
Cummins, Denise. “How to Boost Your Willpower.” Psychology Today. Sussex Publishers, June 21, 2013. https://www.psychologytoday.com/us/blog/good-thinking/201306/how-boost-your-willpower
Steakley, Lia. “The Science of Willpower.” Scope. Stanford Medicine, December 29, 2011. https://scopeblog.stanford.edu/2011/12/29/a-conversation-about-the-science-of-willpower/
Bialobzeskyte, Agota. “The Science of Self-Control: Can You Increase Your Willpower? .” Pick the Brain | Motivation and Self Improvement, June 2, 2013. https://www.pickthebrain.com/blog/the-science-of-self-control-can-you-increase-your-willpower/
McGonigal, Kelly. “Meditate Your Way to More Willpower.” Psychology Today. Sussex Publishers, April 28, 2010. https://www.psychologytoday.com/us/blog/the-science-willpower/201004/meditate-your-way-more-willpower
Time. “5 Secrets to Happiness, According to Science.” Time. Time, December 15, 2015. https://time.com/4149843/xenoblade-director-tetsuya-takahashi/
Dolan, Eric W. “Study: 15-Minutes of Meditation Associated with Similar Effects as a Day of Vacation.” PsyPost, June 4, 2019. https://www.psypost.org/2019/06/study-15-minutes-of-meditation-associated-with-similar-effects-as-a-day-of-vacation-53798
May, Christopher J., Brian D. Ostafin, and Evelien Snippe. “The relative impact of 15-minutes of meditation compared to a day of vacation in daily life: An exploratory analysis.” The Journal of Positive Psychology 15(2) (2020): 278-284, DOI: 10.1080/17439760.2019.1610480
Your Essential Evening Gratitude Practice
Hines, Jennifer. How Gratitude Helps You Sleep at Night, November 21, 2018. https://www.alaskasleep.com/blog/how-gratitude-helps-you-sleep-at-night
Digdon, N. and A. Koble (2011), Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well‐Being, 3: 193-206. https://doi.org/10.1111/j.1758-0854.2011.01049.x
Seppala, Emma. “The Science of Gratitude: The Power of Counting Our Blessings.” The Science of Gratitude: The Power of Counting Our Blessings | The Shift Network, 2013. https://theshiftnetwork.com/blog/2013-11-14/science-gratitude-power-counting-our-blessings
Seppala, Emma. “Research Validates the Joys of Sharing Joy! Happy Holidays!” Emma Seppälä, Ph.D.: The Science of Happiness, Health & Success, December 25, 2012. https://emmaseppala.com/research-validates-the-joys-of-sharing-joy-happy-holidays/
Sifferlin, Alexandra. “How Gratitude Helps You Become More Patient.” Time. Time, April 4, 2016. https://time.com/4277661/gratitude-patience-self-control/
Mental Happy Habits
Reframe The Negative
“NLP As-If Frame: NLP World – Glossary.” NLP World, October 24, 2016. https://www.nlpworld.co.uk/nlp-glossary/a/as-if-frame/
Sicinski, Adam. “The Only Guide You’ll Need for Reframing Your Thoughts Using NLP.” IQ Matrix Blog, December 10, 2018. https://blog.iqmatrix.com/reframing-thoughts
Scott, Elizabeth. “How to Laugh in the Face of Stress.” Verywell Mind, 2020. https://www.verywellmind.com/maintain-a-sense-of-humor-3144888
Scott, Elizabeth. “How to Use Positive Reframe Strategies to Reduce Stress.” Verywell Mind, July 31, 2019. https://www.verywellmind.com/how-to-use-a-positive-reframe-for-stress-management-3144885
Talk to Yourself Out Loud
Dolcos, Sanda, and Dolores Albarracin. “The Inner Speech of Behavioral Regulation: Intentions and Task Performance Strengthen When You Talk to Yourself as a You.” Wiley Online Library. John Wiley & Sons, Ltd, June 23, 2014. https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.2048
Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. “Self-talk as a regulatory mechanism: How you do it matters.” Journal of Personality and Social Psychology, 106(2), (2014): 304–324. https://doi.org/10.1037/a0035173
Wong, Kristin. “The Benefits of Talking to Yourself.” The New York Times. The New York Times, June 8, 2017. https://www.nytimes.com/2017/06/08/smarter-living/benefits-of-talking-to-yourself-self-talk.html
Stillman, Jessica. “How to Give Yourself a Pep Talk.” Inc.com. Inc., July 21, 2014. https://www.inc.com/jessica-stillman/how-to-give-yourself-a-pep-talk.html
Bernstein, Elizabeth. “’Self Talk’: When Talking to Yourself, the Way You Do It Makes a Difference.” The Wall Street Journal. Dow Jones & Company, May 5, 2014. https://www.wsj.com/articles/self-talk-when-talking-to-yourself-the-way-you-do-it-makes-a-difference-1399330343
Chin up Buttercup
Michalak, Johannes, Katharina Rohde, and Nikolaus F. Troje. “How We Walk Affects What We Remember: Gait Modifications through Biofeedback Change Negative Affective Memory Bias.” Journal of Behavior Therapy and Experimental Psychiatry. Pergamon, September 28, 2014. https://www.sciencedirect.com/science/article/pii/S0005791614000809
Galinsky, Adam D., and Li Huang. “How You Can Become More Powerful by Literally Standing Tall.” Scientific American. Scientific American, January 4, 2011. http://www.scientificamerican.com/article.cfm?id=how-you-can-become-more-p
Michalak, Johannes, Judith Mischnat, and Tobias Teismann. “Sitting Posture Makes a Difference-Embodiment Effects on Depressive Memory Bias.” Wiley Online Library. John Wiley & Sons, Ltd, February 27, 2014. https://onlinelibrary.wiley.com/doi/abs/10.1002/cpp.1890
Cooper, Belle Beth. “The Science of Posture: Sitting up Straight Will Make You Happier, More Confident and Less Risk-Averse.” Buffer Resources. Buffer Resources, November 11, 2013. https://buffer.com/resources/improve-posture-good-posture-science-happiness
Cry It Up to Feel Less Down
St. Michel, Patrick. “The Japanese Cry It Out.” The Atlantic. Atlantic Media Company, April 22, 2015. https://www.theatlantic.com/magazine/archive/2015/05/crying-it-out-in-japan/389528/
Somvichian-Clausen, Austa. “Why Are Japanese Women Paying to Cry with a ‘Handsome’ Man?” National Geographic, January 15, 2018. Accessed November 12, 2020. https://www.nationalgeographic.com/news/2018/01/japan-crying-culture-women-handsome/
Webb, Emily. “The ‘Handsome Weeping Boys’ Paid to Wipe Away Your Tears.” BBC News. BBC, August 24, 2016. https://www.bbc.com/news/magazine-37178014
Improve Your Smileage
Wenner, Melinda. “Smile! It Could Make You Happier.” Scientific American. Scientific American, September 1, 2009. http://www.scientificamerican.com/article/smile-it-could-make-you-happier/
“Treating Laughter Lines Leaves Patients Feeling More Depressed.” Cardiff University, April 11, 2013. https://www.cardiff.ac.uk/news/view/45697-treating-laughter-lines-leaves-patients-feeling-more-depressed
Curtin, Melanie. “Neuroscience Says Doing This 1 Thing Makes You Just as Happy as Eating 2,000 Chocolate Bars.” Inc.com. Inc., August 29, 2017. https://www.inc.com/melanie-curtin/science-says-doing-this-makes-you-just-as-happy-as.html
Hennenlotter, Andreas, Christian Dresel, Florian Castrop, Andres O Ceballos-Baumann, Afra M Wohlschläger, and Bernhard Haslinger. “The Link between Facial Feedback and Neural Activity within Central Circuitries of Emotion–New Insights from Botulinum Toxin-Induced Denervation of Frown Muscles.” Cerebral cortex (New York, N.Y. : 1991). U.S. National Library of Medicine, March 2009. https://www.ncbi.nlm.nih.gov/pubmed/18562330
Savitz, Eric. “The Untapped Power Of Smiling.” Forbes. Forbes Magazine, March 22, 2011. https://www.forbes.com/sites/ericsavitz/2011/03/22/the-untapped-power-of-smiling/
Step Up Your (Video) Game
Palmer, Alex. “The Secret to a Happier Weekend? Chocolates, Video Games and Selfies, Researchers Say.” CNBC. CNBC, August 24, 2019. https://www.cnbc.com/2019/08/24/chocolate-video-games-and-selfies-can-make-you-happier-researchers-say.html
Nauert, Rick. “Some Video Games Can Make People Happier.” Psych Central, August 8, 2018. https://psychcentral.com/news/2011/06/07/some-video-games-can-make-people-happier/26732.html
Jung, Younbo, Koay Jing Li, Ng Sihui Janissa, Wong Li Chieh Gladys, and Kwan Min Lee. “Games for a Better Life: Effects of Playing Wii Games on the Well-Being of Seniors in a Long-Term Care Facility.” Games for a better life | Proceedings of the Sixth Australasian Conference on Interactive Entertainment, December 1, 2009. https://dl.acm.org/citation.cfm?id=1746055
Love Up Your Lobes
“Ear Massage for Stress: Relief Using Auriculotherapy.” Sense Massage Therapy. Accessed November 3, 2020. https://www.sensemassage.co.uk/blog/57-ear-massage-for-stress-relief-using-auriculotherapy
Relationship Happy Habits
Small Talk = Big Benefits
Epley, N., and J. Schroeder. “Mistakenly Seeking Solitude.” Semantic Scholar, 2014. https://www.semanticscholar.org/paper/Mistakenly-seeking-solitude.-Epley-Schroeder/53e4a533908ed0c84fec22a52dbc8415d9b0f45e
Dunn, Elizabeth W., and Gillian M. Sandstrom. “Is Efficiency Overrated?: Minimal Social Interactions Lead to Belonging and Positive Affect .” SAGE Journals, 2014. https://journals.sagepub.com/doi/abs/10.1177/1948550613502990
Be A Whine Connoisseur
Varma, Barbara Neal. “Complaining, for Your Health.” The Atlantic. Atlantic Media Company, February 8, 2015. https://www.theatlantic.com/health/archive/2015/02/complaining-for-your-health/385041/
Kowalski, Robin M., Brooke Allison, Gary W, Giumetti, Julia Turner, Elizabeth Whittaker, Laura Frazee, and Justin Stephens. “Pet Peeves and Happiness: How Do Happy People Complain?” Taylor & Francis, June 20, 2014. https://www.tandfonline.com/doi/abs/10.1080/00224545.2014.906380
Get A Helper’s High
Baraz James and Shoshana Alexander. “The Helper’s High.” Greater Good, February 1, 2010. https://greatergood.berkeley.edu/article/item/the_helpers_high
“2000 Social Capital Community Benchmark Survey.” Roper Center for Public Opinion Research. Cornell University, 2020. https://ropercenter.cornell.edu/featured-collections/2000-social-capital-community-benchmark-survey
Create Positive Illusions
Treleaven, Sarah. “The Science Behind Happy and Healthy Relationships.” Time. Time, June 26, 2018. https://time.com/5321262/science-behind-happy-healthy-relationships/
Zentner, M. R. “Ideal Mate Personality Concepts and Compatibility in Close Relationships: A Longitudinal Analysis.” Journal of Personality and Social Psychology, 89(2), (2005): 242–256. https://doi.org/10.1037/0022-3514.89.2.242
Tune In to Love
Anderson, Leigh. “9 Things Happy Couples Teach Their Kids About Good Relationships.” Scary Mommy, September 28, 2017. https://www.scarymommy.com/9-things-happy-couples-teach-their-kids-about-good-relationships/
Murphy, Bill. “Want a Happy Relationship? The World’s ‘Most Comprehensive Study’ Says It Comes Down to Just 1 Thing (Plus: How to Get It If You Don’t Have It).” Inc.com. Inc., July 11, 2019. https://www.inc.com/bill-murphy-jr/want-a-happy-relationship-a-massive-new-study-says-it-all-comes-down-to-1-thing-heres-how-to-get-it-if-you-dont-have-it.html
Let it Go and Happiness Will Come
Shields, Grant S, Loren Toussaint, Gabriel Dorn, and George M Slavich. “Effects of Lifetime Stress Exposure on Mental and Physical Health in Young Adulthood: How Stress Degrades and Forgiveness Protects Health – Loren Toussaint, Grant S Shields, Gabriel Dorn, George M Slavich, 2016.” SAGE Journals, August 19, 2014. http://hpq.sagepub.com/content/21/6/1004.abstract
Cohen, Adam. “Research on the Science of Forgiveness: An Annotated Bibliography.” Greater Good Magazine. Greater Good Science Center, October 1, 2004. https://greatergood.berkeley.edu/article/item/the_science_of_forgiveness_an_annotated_bibliography
Spend Time with Happy People
Aubrey, Allison. “A Study To Smile About: Happiness Is Contagious.” NPR. NPR, December 5, 2008. http://www.npr.org/templates/story/story.php?storyId=97848789
Fowler, James H, and Nicholas A Christakis. “Dynamic Spread of Happiness in a Large Social Network: Longitudinal Analysis over 20 Years in the Framingham Heart Study.” The BMJ. British Medical Journal Publishing Group, December 5, 2008. https://www.bmj.com/content/337/bmj.a2338
Stop Phoning In Your Social Life
Mehl, Matthias R, Simine Vazire, Shannon E Holleran, and C. Shelby Clark. “Eavesdropping on Happiness: Well-Being Is Related to Having Less Small Talk and More Substantive Conversations.” NCBI. U.S. National Library of Medicine, April 2010. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861779/
Physical Happy Habits
Enjoy H2Ahhhhhh
Renner, Ben. “Study: The Secret To Happiness — Is Drinking 8 Glasses Of Water Daily?” Study Finds, October 3, 2019. https://www.studyfinds.org/study-secret-to-happiness-drinking-8-glasses-of-water-daily/
Devour Good Mood Food
Conner, T. S., K. L. Brookie, A. C. Richardson, and M. A. Polak, M. A. “On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life.” British Journal of Health Psychology (2014). Advance online publication. DOI:10.1111/bjhp.12113
Mujcic, Redzo and Andrew J Oswald. “Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables.” American Journal of Public Health 106:8 (2016): 1504-10. doi:10.2105/AJPH.2016.303260
Warrenburg, Stephen. “Effects of Fragrance on Emotions: Moods and Physiology.” Chemical Senses 30, Issue suppl_1 ( 2005): i248–i249. https://doi.org/10.1093/chemse/bjh208
Get A 20 Minute Endorphin Kick
Parker-Pope, Tara. “The Surprising Shortcut to Better Health.” The New York Times. The New York Times, May 4, 2012. http://well.blogs.nytimes.com/2012/05/04/the-surprising-shortcut-to-better-health/
Castillo, Stephanie. “The Happiness Trick You Haven’t Tried.” Prevention. Prevention, November 21, 2012. https://www.prevention.com/life/a20439517/dancing-shown-to-help-boost-happiness-and-mental-health/
You Snooze, You Lose the Bad Mood
“Sleep and Mood.” Get Sleep. Harvard Medical School, 2008. http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
Fry, Alexa. “Napping” Sleep Foundation, October 9, 2020. https://www.sleepfoundation.org/articles/napping
Headstands Help You See More Joy
Ho, Theresa. “6 Benefits of Headstand That Will Inspire You.” Peaceful Dumpling, June 3, 2015. https://www.peacefuldumpling.com/6-benefits-headstand-will-inspire
Garud, Mihir. “5 Benefits of Regular Headstand Practice.” Yogi Times, April 6, 2020. https://www.yogitimes.com/article/benefits-tips-headstand-asana-pose-yoga-practice/
Sweeten Down
Scott, Alice. “No Such Thing as ‘Sugar Rush’! Sugar Worsens Mood Rather than Improving It.” Warwick News & Events. University of Warwick, April 4, 2019. https://warwick.ac.uk/newsandevents/pressreleases/no_such_thing
“Added Sugars.” American Heart Association, April 17, 2018. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Take Happiness a Step at a Time
Marselle, Melissa R, Katherine N. Irvine, and Sara L. Warber. “Examining Group Walks in Nature and Multiple Aspects of Well-Being: A Large-Scale Study.” Ecopsychology 6:3 (2014): 134-147. https://www.liebertpub.com/doi/abs/10.1089/eco.2014.0027
DiSalvo, David. “Six Reasons Why Walking Is The Daily Brain Medicine We Really Need.” Forbes. Forbes Magazine, October 30, 2016. http://www.forbes.com/sites/daviddisalvo/2016/10/30/six-reasons-why-walking-is-the-daily-brain-medicine-we-really-need
Asma. “People Who Walk in Faster Speed Are Less Happy, Study Says.” Good Times, July 8, 2019. https://en.goodtimes.my/2019/07/08/people-who-walk-in-faster-speed-are-less-happy-study-says/
Let Bread Go To Your Head
Tamlin S. Conner, Colin G. DeYoung & Paul J. Silvia. “Everyday creative activity as a path to flourishing”, The Journal of Positive Psychology, 13:2, (2018): 181-189, DOI: 10.1080/17439760.2016.1257049
Hagan, Pat. “How the Aroma of Freshly Baked Bread Makes Us Kinder to Strangers.” Daily Mail Online. Associated Newspapers, October 31, 2012. https://www.dailymail.co.uk/news/article-2226067/How-aroma-freshly-baked-bread-makes-kinder-strangers.html
Roberts, Martha. “Boost Your Mood with Happy Scents.” Psychologies, August 1, 2015. https://www.psychologies.co.uk/boost-your-mood-happy-scents
Home Happy Habits
Declutter Your Home And Your Mind Will Follow
Saxbe, Darby E, and Rena Repetti. “No Place like Home: Home Tours Correlate with Daily Patterns of Mood and Cortisol.” Personality & social psychology bulletin. U.S. National Library of Medicine, January 2010. http://www.ncbi.nlm.nih.gov/pubmed/19934011
McMains, Stephanie, and Sabine Kastner. “Interactions of Top-down and Bottom-up Mechanisms in Human Visual Cortex.” The Journal of neuroscience : the official journal of the Society for Neuroscience. Society for Neuroscience, January 12, 2011. http://www.ncbi.nlm.nih.gov/pubmed/21228167
Lighten Up A Dark Mood With Light
“Will a SAD Sun Lamp Actually Make You Happy?” Health Essentials . Cleveland Clinic, September 18, 2020. https://health.clevelandclinic.org/are-sun-lamps-best-to-improve-your-winter-mood/
Avoid 50 Shades of Gray In Your Home and Wardrobe
Carruthers, Helen R, Julie Morris, Nicholas Tarrier, and Peter J Whorwell. “The Manchester Color Wheel: Development of a Novel Way of Identifying Color Choice and Its Validation in Healthy, Anxious and Depressed Individuals.” BMC Medical Research Methodology. BioMed Central, February 9, 2010. https://bmcmedresmethodol.biomedcentral.com/articles/10.1186/1471-2288-10-12
Pappas, Stephanie. “Different Colors Describe Happiness vs. Depression.” LiveScience, February 8, 2010. https://www.livescience.com/6084-colors-describe-happiness-depression.html
“Psychological Properties Of Colours.” Colour Affects. Accessed November 3, 2020. http://www.colour-affects.co.uk/psychological-properties-of-colours
Emanuel, Daniella. “Feeling Low? You Need Some Yellow.” CNN. Cable News Network, June 30, 2017. https://www.cnn.com/2017/06/30/health/cnn-colorscope-yellow/index.html
“The Color Gray.” Empowered By Color. Accessed November 3, 2020. https://www.empower-yourself-with-color-psychology.com/color-gray.html
Have More Fun in The Bedroom
McDermott, Nick. “How Morning Sex Can Improve Your Health and Mood for the Whole Day.” Daily Mail Online. Associated Newspapers, January 28, 2011. https://www.dailymail.co.uk/femail/article-1351099/How-morning-sex-improve-health-mood-day.html
Talbott, Clint. “In Sex, Happiness Is Partly Relative, CU Finds.” Colorado Arts and Sciences Magazine. University of Colorado Boulder, March 1, 2013. https://www.colorado.edu/asmagazine/2013/03/01/sex-happiness-partly-relative-cu-finds
Reilly, Rachel. “The Secret to Happiness? Believing You Have More SEX than Your Neighbours.” Daily Mail Online. Associated Newspapers, April 16, 2013. https://www.dailymail.co.uk/health/article-2309777/The-secret-happiness-Believing-SEX-neighbours.html
Chatel, Amanda. “5 Ways Masturbating Can Help With Anxiety And Depression, According To An Expert.” Bustle. Bustle, January 14, 2019. https://www.bustle.com/p/5-ways-masturbating-can-help-with-anxiety-depression-according-to-expert-15576006
Have More Fun in The Kitchen
Lewis, Danny. “Feeling Down? Scientists Say Cooking and Baking Could Help You Feel Better.” Smithsonian.com. Smithsonian Institution, November 29, 2016. https://www.smithsonianmag.com/smart-news/feeling-down-scientists-say-cooking-and-baking-may-help-you-feel-better-180961223/
Conner, Tamlin S., Colin G DeYoung, and Paul J Silvia. “Everyday Creative Activity as a Path to Flourishing.” Taylor & Francis, November 17, 2016. http://www.tandfonline.com/doi/abs/10.1080/17439760.2016.1257049
Take Selfies of Your Soul
Baikie, Karen A, and Kay Wilhelm. “Emotional and Physical Health Benefits of Expressive Writing: Advances in Psychiatric Treatment.” Cambridge Core. Cambridge University Press, January 2, 2018. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F
Ackerman, Courtney E. “83 Benefits of Journaling for Depression, Anxiety, and Stress.” PositivePsychology.com, October 12, 2020. https://positivepsychologyprogram.com/benefits-of-journaling/
North, Anna. “How Keeping a Diary Can Surprise You.” The New York Times. The New York Times, September 15, 2014. https://op-talk.blogs.nytimes.com/2014/09/15/how-keeping-a-diary-can-surprise-you/
Zhang, Ting, Tami Kim, Alison Wood Brooks, Francesca Gino, and Michael I Norton. “A ‘Present’ for the Future: The Unexpected Value of Rediscovery.” Psychological Science. SAGE Journals, August 29, 2014. https://journals.sagepub.com/doi/abs/10.1177/0956797614542274
Solitude Improves Attitude
Brech, Anna. “Why Spending Time Alone Makes Us Happy.” Flash Pack, March 6, 2020. https://www.flashpack.com/us/wellness/why-spending-time-alone-makes-us-happy/
Crane, Brent. “Being Alone Can Be Good for Your Mental Health.” The Atlantic, March 30, 2017. https://www.theatlantic.com/health/archive/2017/03/the-virtues-of-isolation/521100/
Li, Norman P., and Satoshi Kanazawa. “Country Roads, Take Me Home… to My Friends: How Intelligence, Population Density, and Friendship Affect Modern Happiness.” Wiley Online Library. John Wiley & Sons, Ltd, February 4, 2016. https://onlinelibrary.wiley.com/doi/abs/10.1111/bjop.12181
Gambini, Bert. “Study: Non-Fearful Social Withdrawal Linked Positively to Creativity.” University at Buffalo, November 20, 2017. http://www.buffalo.edu/news/releases/2017/11/023.html
Bowker, Julie C, Miriam T Stotsky, and Rebecca G Etkin. “How BIS/BAS and Psycho-Behavioral Variables Distinguish between Social Withdrawal Subtypes during Emerging Adulthood.” APA PsycNet. American Psychological Association, 2017. https://psycnet.apa.org/record/2017-40690-051
Plants Make Happiness Bloom
Nieuwenhuis, M., C. Knight, T. Postmes, and S. A.Haslam. “The relative benefits of green versus lean office space: Three field experiments.” Journal of Experimental Psychology: Applied, 20(3) (2014): 199–214. https://doi.org/10.1037/xap0000024
Haviland-Jones, Jeannette, Holly Hale Rosario, Patricia Wilson, and Terry R. McGuire. “An Environmental Approach to Positive Emotion: Flowers.” Evolutionary Psychology, (January 2005). https://doi.org/10.1177/147470490500300109
Work Happy Habits
More Real Trips, Less Ego Trips
Howell, Ryan T. and Graham Hill. “The mediators of experiential purchases: Determining the impact of psychological needs satisfaction and social comparison.” The Journal of Positive Psychology 4:6 (2009): 511-522. DOI: 10.1080/17439760903270993
Rettner, Rachael. “Study: Happiness Is Experiences, Not Stuff.” LiveScience, March 5, 2010. http://www.livescience.com/culture/purchase-happiness-experience-100304.html
Bruk, Diana. “This Is Why You Should Take All Of Your Vacation Days.” Best Life, May 10, 2018. https://bestlifeonline.com/take-all-of-your-vacation-days/
Nawijn, J., M. A. Marchand, R. Veenhoven, et al. “Vacationers Happier, but Most not Happier After a Holiday.” Applied Research Quality Life 5 (2010): 35–47. https://doi.org/10.1007/s11482-009-9091-9
Stretch Your Skillsets
Howell, R.T., D. Chenot, G. Hill, et al. “Momentary Happiness: The Role of Psychological Need Satisfaction.” Journal of Happiness Studies 12 (2011): 1–15. https://doi.org/10.1007/s10902-009-9166-1
Walker, W. Richard, John J. Skowronski, and Charles P. Thompson. “Life Is Pleasant—and Memory Helps to Keep It That Way!” Review of General Psychology 7, no. 2 (June 2003): 203–10. https://doi.org/10.1037/1089-2680.7.2.203
Be An “Active Commuter”
Liang Ma, Runing Ye. “Does daily commuting behavior matter to employee productivity?” Journal of Transport Geography 76 (2019): 130-141. https://doi.org/10.1016/j.jtrangeo.2019.03.008
DiLonardo, Mary Jo. “Workers With Short or ‘Active’ Commutes Are Happier Campers.” Treehugger, July 16, 2019. https://www.mnn.com/money/green-workplace/stories/people-with-short-commutes-or-active-commutes-are-happiest-work
Hudson, Hannah. “Why the Key to Happiness Is a 16-Minute Commute.” Magazine US. Regus, August 5, 2018. https://www.regus.com/work-us/why-the-key-to-happiness-is-a-16-minute-commute/
Have Lunch with a Side of Sunshine
HRM. “Lunch at Desk Most Depressing.” HRD Canada. HRD Canada, April 18, 2013. https://www.hcamag.com/ca/news/general/lunch-at-desk-most-depressing/125055
Be An Expert Goalie
Niven, David. 100 Simple Secrets of the Best Half of Life. San Francisco: HarperOne, 2005.
Music Soothes a Beastly Mood
Ferguson, Yuna L, and Kennon Sheldon. “Trying to Be Happier Really Can Work: Two Experimental Studies.” ResearchGate, January 2013. https://www.researchgate.net/publication/265086573_Trying_to_be_happier_really_can_work_Two_experimental_studies
“Power Jams.” Northwestern University, 2014. https://www.northwestern.edu/magazine/winter2014/campuslife/power-jams-bass-heavy-playlist-makes-you-stronger.html
Kreutz, Gunter, Stephan Bongard, Sonja Rohrmann, Volker Hodapp, and Dorothee Grebe. “Effects of Choir Singing or Listening on Secretory Immunoglobulin A, Cortisol, and Emotional State.” Journal of behavioral medicine. U.S. National Library of Medicine, December 2004. https://www.ncbi.nlm.nih.gov/pubmed/15669447
Unplug From Work After Work
“Work-Life Balance.” Denmark.dk. Accessed November 3, 2020. https://denmark.dk/society-and-business/work-life-balance
“Denmark.” OECD Better Life Index. Accessed November 3, 2020. http://www.oecdbetterlifeindex.org/countries/denmark/
Sonnentag, S. and C. Fritz. “Recovery from job stress: The stressor‐detachment model as an integrative framework.” J. Organiz. Behav, 36 (2015): S72– S103, doi: 10.1002/job.1924
Pay For Free Time
Whillans, Ashley V, Elizabeth W Dunn, Paul Smeets, Rene Bekkers, and Michael I Norton. “Buying Time Promotes Happiness.” PNAS. National Academy of Sciences, 2017. http://www.pnas.org/content/114/32/8523.full
Play Happy Habits
Love Your City = Feel Less Sh*tty
Goldberg, Abraham, Kevin M Leyden, and Thomas J Scotto. “Untangling What Makes Cities Liveable: Happiness in Five Cities.” ICE Virtual Library. ICE Publishing, September 2012. https://www.icevirtuallibrary.com/doi/full/10.1680/udap.11.00031
Cuypers K, Krokstad S, Lingaas Holmen T, et al. “Patterns of receptive and creative cultural activities and their association with perceived health, anxiety, depression and satisfaction with life among adults: the HUNT study, Norway.” J Epidemiol Community Health 66 (2012): 698-703. doi: 10.1136/jech.2010.113571
Try Adorableness Therapy
Myrick, Jessica Gall. “Emotion regulation, procrastination, and watching cat videos online: Who watches Internet cats, why, and to what effect?” Computers in Human Behavior 52 (2015): 168-176. https://doi.org/10.1016/j.chb.2015.06.001
Petrova , Sasha. “Cat Lovers Rejoice: Watching Online Videos Lowers Stress and Makes You Happy.” The Conversation, June 18, 2015. https://theconversation.com/cat-lovers-rejoice-watching-online-videos-lowers-stress-and-makes-you-happy-43460
Moore, Simon. “Why Cute Photos of Animals Make Us Happier.” The Independent. Independent Digital News and Media, June 23, 2015. https://www.independent.co.uk/life-style/health-and-families/features/why-cute-photos-of-animals-make-us-happier-10332916.html
Lose Your TV Remote
Robinson, J.P. and S. Martin. “What Do Happy People Do?” Soc Indic Res 89 (2008): 565–571. https://doi.org/10.1007/s11205-008-9296-6
Become Good Natured In Nature
MacKerron, George and Susana Mourato. “Happiness is greater in natural environments.” Global Environmental Change 23 (2013): 992-1000. https://doi.org/10.1016/j.gloenvcha.2013.03.010
Klass, Perri. “Writing Prescriptions to Play Outdoors.” The New York Times. The New York Times, July 16, 2018. https://www.nytimes.com/2018/07/16/well/writing-prescriptions-to-play-outdoors.html
White, Mathew P, Ian Alcock, James Grellier, Benedict W Wheeler, Terry Hartig, Sara L Warber, Angie Bone, Michael H Depledge, and Lora E Fleming. “Spending at Least 120 Minutes a Week in Nature Is Associated with Good Health and Wellbeing.” Nature News. Nature Publishing Group, June 13, 2019. https://www.nature.com/articles/s41598-019-44097-3
Feel More Awe = Feeling Awesome
Allen, Summer. “Eight Reasons Why Awe Makes Your Life Better.” Greater Good Magazine. Greater Good Science Center, September 26, 2018. https://greatergood.berkeley.edu/article/item/eight_reasons_why_awe_makes_your_life_better
“Awe Story .” Greater Good in Action . Greater Good Science Center. Accessed November 3, 2020. https://ggia.berkeley.edu/practice/awe_story
Gordon, Amie M, Jennifer E Stellar, Craig L Anderson, Galen D McNeil, Daniel Loew, and Dacher Keltner. “The Dark Side of the Sublime: Distinguishing a Threat-Based Variant of Awe.” PubMed.gov. U.S. National Library of Medicine, December 8, 2016. https://www.ncbi.nlm.nih.gov/pubmed/27929301
Art = CathARTic
Ragan E. Aaron, Kimberly L. Rinehart, and Natalie Ann Ceballos. “Arts-based interventions to reduce anxiety levels among college students”. Arts & Health, 3:1, (2011): 27-38, DOI: 10.1080/17533015.2010.481290
Curry, Nancy A. and Tim Kasser. “Can Coloring Mandalas Reduce Anxiety?” Art Therapy 22:2 (2005): 81-85. DOI: 10.1080/07421656.2005.10129441
Fitzpatrick, Kelly. “Why Adult Coloring Books Are Good for You.” CNN. Cable News Network, August 1, 2017. https://www.cnn.com/2016/01/06/health/adult-coloring-books-popularity-mental-health/index.html
Honor A Higher Power
Koenig, Harold, Dana King, and Verna B. Carson. Handbook of Religion and Health. Oxford University Press, 2012.
Ha Ha Ha Your Way Happy
Staff, Mayo Clinic. “Stress Relief from Laughter? It’s No Joke.” Mayo Clinic. Mayo Foundation for Medical Education and Research, April 5, 2019. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456
Further Reading
Morning Exercise
Morning Exercise May Offer the Most Weight-Loss Benefits
13 Benefits of Working Out in the Morning
Phys Ed: The Benefits of Exercising Before Breakfast
8 Health Benefits of Morning Workouts
Gratitude
7 Surprising Health Benefits of Gratitude
Giving Thanks Can Make You Happier
Exhausted All the Time? Surprising Science Suggests the Answer Might Be More Gratitude
Greater Good in Action Gratitude Journal
How 5 Minutes of Gratitude Increases Willpower
If You Feel Thankful, Write It Down. It’s Good For Your Health
Mediating effects of peace of mind and rumination on the relationship between gratitude and depression among Chinese university students
Gratitude Is Good For The Soul And Helps The Heart, Too
The grateful are patient: Heightened daily gratitude is associated with attenuated temporal discounting.
Boost Your Health With a Dose of Gratitude
The science that explains why keeping a gratitude journal makes us happier
Morning and Evening Routines
Do These 3 Things At The End Of Each Day— Sleep Hacking & The Evening Routine
Bookend Your Day: The Power of Morning and Evening Routines
Meditation
12 Science-Based Benefits of Meditation
Meditation and vacation effects have an impact on disease-associated molecular phenotypes
Productivity
How Reframing A Problem Unlocks Innovation
Mind-Shrink Yourself for Better Presentations
Interview with Olivia Mitchell
Talking to Yourself
Go ahead, talk to yourself. It’s normal —and good for you.
No, You’re Not Crazy! New Study Finds Talking to Yourself Is Actually A Sign of Intelligence
The surprising benefits of talking to yourself
Laughing and Crying
Researchers say humor is a powerful tool against depression
Crying once a week is the secret to a stress-free life
Stressed? Many Japanese schools and companies are encouraging people to cry to boost mental health
Pain and Emotion: A Biopsychosocial Review of Recent Research
The Psychological Study of Smiling
Smiling in Pain: Explorations of Its Social Motives
Study: For a better workday, smile like you mean it
The Science of Smiling: A Guide to The World’s Most Powerful Gesture
10 Hidden Benefits of Smiling
Video Games
10 Reasons Why Adults Who Play Video Games Are Happier
Ear Massage
Why You Should Be Massaging Your Ears Every Day
Stress and Your Ear: Massaging This Spot and Its Benefits!
Talking to Strangers
The surprising benefits of talking to strangers
Why You Should Talk to Strangers
Science says chatting with your barista will make you happier
Helping Others
10 Facts That Prove Helping Others Is A Key To Achieving Happiness
Getting the most out of giving: Concretely framing a prosocial goal maximizes happiness
Stress
This Graphic Shows What Stress Does to Your Body
Forgiveness
The Power Of Forgiveness And How Happy People Manage To Unleash It
Forgiving Other People Is Good for Your Health
Relationships
A Harvard psychiatrist says 3 things are the secret to real happiness
Good genes are nice, but joy is better
7 Things Remarkably Happy People Do Often
Don’t Worry: Happiness Levels Not Set in Stone
Food and Exercise
Eating More Fruits & Veggies May Make You Happier
75 Genius Tricks to Get Instantly Happy
What Happens to Our Brains When We Exercise and How It Makes Us Happier
Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood
Daily Intake of Sugar — How Much Sugar Should You Eat Per Day?
Huge Review of 31 Studies Shows We Were Wrong About Sugar’s Effect on Our Mood
Study: Sugar Doesn’t Improve Mood, Makes People Feel More Tired, Less Alert
Happiness Is A Warm Loaf: Bread Isn’t Just Good For The Body – It Also Nourishes The Soul
9 Simple Tricks to Eat More Mindfully — Starting Now
Sleep
More Sleep Would Make Us Happier, Healthier and Safer
Six hours sleep a night, four shopping sprees a month and two holidays a year among ‘secrets to happiness’
Home
https://www.houselogic.com/organize-maintain/cleaning-decluttering/clutter-depression/
HTC Research Reveals Good Design Makes Us Happy
Light
The Benefits of Natural Light
7 Ways Lighting Can Make Your Home Happier
Lighting to Make You Feel Better: Improving the Mood of Elderly People with Affective Ambiences
SAD Lamps for Seasonal Affective Disorder and How to Use Them
10 Tips to Get the Most Out of Light Therapy
Color
How to Use the Psychology of Colors When Marketing
The Psychology of Design: The Color Green
Hobbies and Skills
In a Shitty Mood? Scientists Say You Should Bake
Knitting, crocheting and jam-making improve mental health, study finds
Learning to Cook Is Helping Me Battle Depression
No pain, no gain: mastering a skill makes us stressed in the moment, happy long term
Are Adult Coloring Books Actually Helpful?
Commuting and Work-Life Balance
Rush-Hour Pollution Is a Bigger Problem Than We Thought
Walking and cycling to work makes commuters happier and more productive
Relationships between work-home segmentation and psychological detachment from work: the role of communication technology use at home
The Science of Work Recovery: How to Leave Work Stress at Work
Research on How Work-Life Benefits Improve Productivity
Cute Animals!
Cat Videos Can Give You Energy And A Positive Attitude, Study Says
These Adorable Videos Are Scientifically Proven To Make You Happy
Oxytocin and Cortisol Levels in Dog Owners and Their Dogs Are Associated with Behavioral Patterns: An Exploratory Study
Plants and Nature
Flower Power
How Much Nature Is Enough? 120 Minutes a Week, Doctors Say
Feeling Awe
Awe Expands People’s Perception of Time, Alters Decision Making, and Enhances Well-Being
What Is Awe?
Study: Having Strong Sense Of ‘Oneness’ Linked To Greater Life Satisfaction
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