“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy” ~Thich Nhat Hanh.

SMILE – When we smile we release dopamine, serotonin, and endorphins which all can have a positive impact on our happiness. Whether it is a real smile or a fake smile, our brain does not know the difference. Bonus, when we smile we are seen as more attractive and we know smiles are contagious, so smile away! 🙂
EXERCISE – “The reason I exercise is for the quality of life I enjoy” ~ Kenneth H. Cooper. Exercise generates the release of serotonin, norepinephrine, dopamine, BDNF (brain-derived neurotrophic factor) and endorphins which can help us with our happiness levels and optimize brain function. Spark: The Revolutionary New Science of Exercise and the Brain (a book by John J. Ratey, MD with Eric Hagerman) is a great resource that dives into the science behind the benefits of exercise.
CONNECTION – “Connection is why we’re here, it’s what gives us meaning and purpose in life” ~ Brené Brown. Cultivating and making time for connections with friends, family, our pets or others and allowing ourselves time to socialize can help with our happiness. Life gets hectic, let’s add socialization to our calendar to help with our happiness.
LAUGHTER – Allowing ourselves to have laughter every day helps elevate our happiness. “Laughter is an instant vacation” ~ Milton Berle. We can be creative and find what brings us to laugh out loud. Maybe look up a joke every day and share it with someone and bring laughter to our day. We can have a jokester of the day with friends, family or colleagues and rotate the joke for the day. Since science shows that laughter benefits our health and happiness, we should find a daily activity that brings laughter to our day.
GRATITUDE – Allowing ourselves the gift of giving thanks by journaling and looking for the good in our day or week. It is easy to see the negative in our day, although when we allow ourselves to look for or even notice the positive we will be more apt to find the good in our world. A gratitude journal can help us create more happiness in our life! “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough” ~Oprah Winfrey
KINDNESS – Random Acts of Kindness, as noted in study results by Sonja Lyubomirsky PhD, shows that doing five acts of kindness once a week over six weeks increases one’s happiness level. It does not need to be a huge act of kindness, although trying to mix up our acts of kindness is encouraged. Perhaps having a weekly mission with our friends, family or community to perform an hour of kindness to help create a positive ripple in our world. “Spread love everywhere you go. Let no one ever come to you without leaving happier” ~ Mother Teresa.
DANCE PARTY – Dance our way to happiness! “There are shortcuts to happiness and dancing is one of them” ~Vicki Baum. It has been shown through music and dancing we can help generate more happiness. Plan an occasional 30-minute dance party with friends, family or even just ourselves. We can alternate the DJ and dance away. With the dance party we will most likely benefit from laughter, exercise and being silly! Having fun and being in the moment is always a present!

Now, pick one and do it! Then, try something else.

Find what feels best and do it when you need a happiness boost.

Share this with others to spread happiness!

Want to go deeper? Buy our Catch and Spread Happiness course HERE!

Yours in Wellness,
Liz Rutledge and Dr. Cyrina Bullard

Sustainable Happiness Together LLC

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