![]() Research shows that performing acts of kindness may also help promote your overall well-being. With a little practice, you may even become more aware of all the positive things around you. ![]() Maybe it could even just be the warmth of the sun on your skin. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.īut they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.Īs you go about your day, consider keeping an eye out for pleasant things in your life. You might try starting each day by acknowledging one thing you’re grateful for. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness. Simply being grateful can give your mood a big boost, among other benefits. Consider adding in a new food swap each week. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.įor example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.If you don’t eat fish, you might consider talking with a doctor about possible supplementation. Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effects that extend to your overall brain health.Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration. Lean meat, poultry, legumes, and dairy are high in protein.Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin. Just keep simple carbs - foods high in sugar and starch - to a minimum because that energy surge is short and you’ll crash. Carbohydrates release serotonin, a “feel good” hormone.But some foods can also affect your state of mind. You may already know that your food choices have an impact on your overall physical health. You may have a sleep disorder that requires treatment. ![]() If you consistently have problems sleeping, consider talking with a doctor. If you have to take a nap, try limiting it to 20 minutes.Keep your bedroom dark, cool, and quiet.Take a bath, read, or do something relaxing. Reserve the hour before bed as quiet time.Go to bed and wake up at the same time every day, including on weekends.You can also try using an app to track your sleep. After a week, you should have a better idea how you’re doing. Write down how many hours of sleep you get each night and how rested you feel.Here are a few tips to help you build a better sleep routine: Getting enough sleep also reduces your risk of developing certain chronic illnesses, such as heart disease, depression, and diabetes. No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vital to good health, brain function, and emotional well-being. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest. Most adults need at least 7 hours of sleep every night. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing. Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Start your day with 5 minutes of stretching.Sign up for a beginner’s class in yoga or tai chi.Take a walk around the block every night after dinner.If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore). You don’t have to train for a triathlon or scale a cliff - unless that’s what makes you happy, of course. ![]() Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.Įven a small amount of physical activity can make a difference. ExerciseĮxercise isn’t just for your body. Or try starting each morning by smiling at yourself in the mirror. But the next time you find yourself feeling low, crack a smile and see what happens. That does not mean you have to go around with a fake smile plastered on your face all the time. While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions. We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier. The following daily habits may help you achieve more happiness in your life.
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