Happy Habits – Endnotes

Happy Habits by Karen SalmansohnIntroduction: 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.

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.

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


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


12 Science-Based Benefits of Meditation

Meditation and vacation effects have an impact on disease-associated molecular phenotypes


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


This Graphic Shows What Stress Does to Your Body


The Power Of Forgiveness And How Happy People Manage To Unleash It

Forgiving Other People Is Good for Your Health


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


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’



HTC Research Reveals Good Design Makes Us Happy


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


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

Think happier. Think calmer.

Think about subscribing for free weekly tools here.

No SPAM, ever! Read the Privacy Policy for more information.

Pin It on Pinterest

Share This