The Vietnamese monk and 'father of mindfulness, ' Thích Nhất Hạnh, wrote, So many conditions of happiness are available – more than enough for you to be happy right now.
We need to cultivate a positive mindset , develop good habits , and fill our life with meaning. Still, there's probably no better skill to practice than learning how to enjoy life to the fullest, right?
It's impossible to feel both grateful and unhappy at the same time. It's that simple. Try it and you'll see what I mean.
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No wonder many scientific studies have found that being grateful can improve self-esteem, reduce negative emotions like envy, and reduce the risk of major depression. Grateful people also tend to take better care of their health, exercise more, sleep better, and have lower levels of stress hormones.
For example, you could start a gratitude journal or simply begin each day by writing down three things you're thankful for, such as, “Today, I am grateful for this nice cup of coffee in my hands, the book I’m reading that’s teaching me so much, and my adorable cat.”
Mindfulness is the act of being fully present and aware of where you are, who you're with, and what you're doing – without being distracted by thoughts, judgments, or emotions.
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To practice mindfulness, start by removing things that distract you from your environment, like social media, TV, and music. Then, quieten your thoughts by not paying attention to them and instead, focus your attention on your breathing.
If you want to feel content and peaceful, you need time to relax, have fun, be productive, explore new things, and develop healthy relationships.
So, the next time someone asks you to do something you don't want to do, consider saying no. This doesn't mean that you shouldn't be kind or help others. It just means that you need to take care of your own needs first.
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We all make mistakes and miss the mark sometimes. Be kind to yourself in these moments. Whatever has happened has happened. There's nothing you can do about the past except to learn from it. This could be incredibly tough in the beginning, but it gets easier with practice.
Look deeply, and you will discover that you deserve to be happy regardless of who you are, what you've done, or where you're going. You deserve to be happy just because you're alive.
However, there's so much happening in the modern era – we have to work, study, do housework, keep up with COVID-19, manage our finances , take care of family, and more.
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It's very important that we re-learn the art of resting and relaxing, writes Thích Nhất Hạnh. Not only does it help prevent the onset of many illnesses that develop through chronic tension and worrying; it allows us to clear our minds, focus, and find creative solutions to problems.
For instance, you could take a quick nap, read a good book , go for a short walk, or even take a weekend trip somewhere quiet.
These days, social media can fool us into believing that life is about hopping from one experience or achievement to another. But life is not made of achievements or experiences – it's made of the moments between them.
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Don't just celebrate milestones – after all, they only happen once every mile. Instead, learn how to enjoy life by celebrating every step of the way.
For example, don't just enjoy the exam results and business profits – enjoy every hour spent studying and every happy customer you serve.
In fact, the biggest study on happiness ever conducted found that spending time with other people made study subjects happier on a day-to-day basis.
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To help, you may want to learn more about the five love languages , which are different ways people show and interpret love. Understanding both your and your loved ones' languages can help you to improve your relationships.
Not everyone has lots of close relationships in their lives. Plus, sometimes we can outgrow friendships and need to establish new connections to take their place.
That said, with COVID-19 forcing so many people to self-isolate, making new friends has only become more challenging. However, it's still possible to strike up new friendships online with the help of social media platforms , Facebook groups , and online course communities.
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Start interacting with others online over a shared passion, and enjoy the refreshing perspectives and personalities that become part of your life.
Perhaps one of the easiest ways to enjoy life more is to reduce the negativity in our lives – and one of the simplest ways to do this is to consume less news and social media.
It can be damaging to constantly be reading the news because constant exposure to negative information can impact our brain, says Annie Miller , MSW, LCSW-C, LICSW.
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What's more, a new study published in the Journal of Social and Clinical Psychology concluded that social media causes negative effects on wellbeing – primarily depression and loneliness.
You could even use a tracking app to help you understand how you spend your time on social media and news sites.
Write a list of places you want to go, activities you want to do, and things you want to learn. Include some big things like becoming your own boss and small things like getting takeout from a restaurant you always see but have never visited.
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Then, schedule some of these things in your calendar! Start small with quick wins and work your way up to the big-ticket items.
It's no secret that a cluttered home can feel stressful and take longer to clean. On the other hand, clean and tidy spaces can help us feel calm and relaxed. Plus, we can earn extra money by selling our unwanted stuff.
If you want to get rid of some clutter, put aside some things to donate. You could also set yourself a challenge, such as adding one item to Facebook Marketplace or Craigslist each day.
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So, next time you want to spend money to feel joy, why not spend the money on an unforgettable trip or experience instead?
Research demonstrates that exercise may be the most reliable happiness booster of all activities, writes positive psychologist Sonja Lyubomirsky in The How of Happiness .
Whether you walk, run, lift weights, or play a sport, take some time each day to exercise and enjoy every day a little more.
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For example, one study found that walking in nature improves our mood and lowers cortisol levels – also known as 'the stress hormone.'
When you feel down, take a walk in the park, have a picnic with friends, read under a tree, or paint a landscape. Whatever you do, get back to nature more often.
If your days seem to be flying by and you're not enjoying them, keep a diary of your activities to track how you spend your time.
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When we become more conscious of how we spend our time, we can often find opportunities to reduce time-wasting activities and use the extra time to do things we enjoy.
The British Prime Minister Winston Churchill once said, It's not enough to have lived. We should be determined to live for something.
Whether you feel driven to help others, become the best person you can be, or combat climate change, try to develop a purpose to give yourself a direction and help you enjoy life more.
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For example, you could volunteer for a local charity or help an elderly neighbor with chores. Look for opportunities on a website like VolunteerMatch or check out this list of virtual volunteer opportunities .
Alternatively, if you're tight on time, you could find small ways to help others each day. For example, you could donate items to charity, let someone in a rush go first at the grocery store checkout, or pick up a coffee and a sandwich for a less fortunate person.
It's pretty tough to learn how to enjoy life to the fullest while living under the dark cloud of a destructive habit or addiction.
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Whether it's alcohol, procrastination, pornography, food, sugar, TV, social media, or gossiping, destructive habits are draining and bring out the worst in us.
It may take a while before those clouds start to clear, but you can be confident you'll enjoy your life more when they do.
Whether it's playing the guitar, cooking, or running Facebook ad campaigns , you can find enjoyment in the process of slowly mastering a subject, skill, or hobby that interests you.
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Mindfulness can make you happier by helping you be “in the moment” more often. It’s easy to spend hours—or days or years—ruminating on past mistakes. It’s equally easy to spend hours worrying about the future. Mindfulness helps you be present with the moment and yourself.
Physical clutter can lead to mental clutter. For example, a disorganized closet may make every morning stressful. By reducing clutter, you can create a calm, clean environment—which your mind may mirror. On the practical side, you may also find unused items to sell.
Learning how to enjoy life takes practice and effort, but the rewards will always be well worth the effort. Here are 20 things that you can practice to enjoy every day more:
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