joy

Ask the Readers: What Small Thing Brings You the Most Joy?

Ashley Jacobs — Tue, 16 Oct 2018 08:30:15 +0000

Editor's Note: Congratulations to Shelby, Queenie-May, and Ephraim for winning this week's contest!

People often say it's the little things that make life worth living: feeling the wind in your hair during your afternoon walk, sharing a laugh with your favorite people, or enjoying a good book at the end of a busy day.

What small thing brings you the most joy? What do you enjoy most about it? Is this something you seek out every day, or simply enjoy it when you encounter it?

Tell us what small thing brings you the most joy and we'll enter you in a drawing to win a $20 Amazon Gift Card!

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Tell us what small thing brings you the most joy and we'll enter you in a drawing to win a $20 Amazon Gift Card!

This article is from Ashley Jacobs of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

11 Things Scientists Say Will Boost Your Happiness Today

Sarah Winfrey — Fri, 14 Nov 2014 12:00:05 +0000

Don't worry, be happy.

Bobby McFerrin was onto something when he wrote those words. There are so many benefits to happiness, and worrying causes so many problems, that his lyrics make a lot of sense.

If only we could say, "I want to be happy," and have that wish granted. Unfortunately, life doesn't work like that. Most of us need to have goals that are more solid and less abstract than a simple "Be happy." (See also: These 7 Exercises Are Scientifically Proven to Increase Happiness)

Good thing for us that science has taken to studying happiness. Now, we know more of the specific things that make us happy. We can practice cultivating them in our lives, and then we will find ourselves at our goal of happiness.

1. Exercise

Exercise is not only good for improving our cardiovascular health and overall strength, but it also releases endorphins that make us happier. You can reap these benefits even if you only exercise for 20 minutes a day. If regular exercise is hard for you, work to find something that you love. Try crazy things, like Zumba and CrossFit, because one of them just might work for you.

2. A Good Nap

The longer you're awake, the more sensitive you are to negative emotions. If you take a nap, though, you mitigate these problems. Similarly, people who nap are happier, at the end of the day, than those who don't. Try starting with a short nap. Even just a few minutes can help you change your outlook.

3. Trying to Be Happy

While thinking about being happy won't automatically make you happier, intending happiness, or trying to be happy, can help, especially if you're in an overall happy, upbeat context. Try being intentional about spending time with happy people. While you're with them, focus on trying to be happier, yourself.

4. Practicing Gratitude… However it Works for You

People who are given techniques for being grateful feel happier than those who are not. You can write letters to people who meant a lot to you, thanking them for what they've done. Or you can make gratitude lists, talk with your spouse or someone important to you about what you're grateful for at the end of each day, or send thank you notes. Each of these will give you a happiness boost.

5. Spending More Time With People You Love

Having strong, warm connections to other people makes you happier. In many areas, like money, we get used to a boost in income and then we no longer are happier because of it. Relationships aren't this way, though. In fact, our happiness may continue to stay high as long as we have these close connections with other people. If you are feeling disconnected, try reconnecting with some old friends, or figure out where you can make some new ones.

6. Doing Your Chores

Odd as it may sound, doing housework makes everyone — including men — happier. Researchers aren't yet sure why this is. It may be because cleaning makes us feel like we have accomplished something, or because we are happier living in a clean, tidy environment. Whatever the reason, it's worthwhile to get out that mop and clean, clean, clean!

7. Going Outside

People are happier when they are outside. While a sunny day near the ocean seems to make people the happiest of all, almost everyone is happier when they are outside, and especially when they are out of an urban environment. If getting outside for any length of time is hard for you, consider taking a day off. Find a place where you can be outside for the better part of that day, preferably away from the sounds and bustle of the city.

8. Focusing on Other People

Participants in a study who chose to spend a financial windfall on someone other than themselves felt happier, not only when they made that choice but, again, when they remembered it later. In addition, people who were happier were more likely to give money to others. Even if you don't have very much to give, it's the act of giving that makes you happier, not the amount.

9. Smiling… and Thinking Positively

Smile a real smile — one that comes from positive thoughts — and you will feel happier. The positive thoughts are important, because just pasting a smile on your face can be exhausting and can actually make your mood worse. Fortunately, you don't have to have positive thoughts about whatever it is you're looking at. So think about your last vacation, smile at that difficult person, and you will be happier.

10. Watching Sad Movies

It's strange, but it's also true: People who watch sad movies are often happier after they do so. Apparently, watching a sad movie makes us think more about our own lives and relationships, and helps us see exactly how much we have. Since relationships are so important to our happiness, it makes sense that thinking about how good they are would make us feel better. So, go ahead, watch something sad this weekend.

11. Meditating

The thought of meditating is intimidating for a lot of people, but the truth remains: meditation makes us happier. There's no way around it. Fortunately, there are a lot of ways to meditate. You can try repeating a good, old fashioned mantra, or you can learn to practice mindfulness. To do this, simply start focusing on your positive experiences, whether current or past, to help your brain lay down long-term, positive pathways. Then, when you are tired or stressed, you can return to that positive place because you've taught your brain how to get there.

Are you happy? What do you do when you want to become happier? Please share in comments!

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Want to Be Happier? Work These 7 Magic Words into Your Vocabulary

Damian Davila — Fri, 19 Sep 2014 15:00:05 +0000

It's a sad but true fact: Only one in three Americans say they are very happy.

With a tough job market, a hard time getting raises, and a high level of debt, many of us are getting hit with a triple whammy. This means that you need to take action and start working on improving your own happiness. (See also: 20 Habits You Must Start Right Now and Be a Better Person)

One of the easiest ways to become happier is by simply starting to use these four words and phrases more often.

1. "Yes"

In Yes Man, Jim Carrey plays Carl, a guy who challenges himself to say "yes" to everything for a year. From the start, this commitment ends up filling Carl's entire day with activities. It seems that he is so busy that he doesn't have time to be sad.

Studies confirm this theory. (Yes! Actual scientific studies confirm the validity of a Jim Carrey movie.) Richard Weisman, a British psychologist and author of The Luck Factor, believes that lucky people create, notice, and act on the chance opportunities in their lives by saying "yes" more often. Saying "yes" more often creates a fuller agenda, a fuller agenda keeps you busy, and being busier you makes you happier.

Of course, there are three important caveats to saying yes more often.

Don't say yes to everything. Dangerous vices that can lead to addiction or activities that can put you in harm's way are generally not a good idea. Use your common sense.
Be busy but don't feel rushed. Become part of the group of happier Americans, the ones that are not overwhelmly busy. Having too much free time leads to boredom, so the key to happiness is to be productive at a comfortable pace.
Choose friends and relatives over tasks. Say "yes" to spending time with Uncle Paul rather than working overtime on that project. Turns out having a better social life can be worth as much as an additional $130,000 per year. A man who has friends is indeed a rich man, and a happy one, too.

2. "Will I…"

If you are going to be busier, you need to be more efficient at getting the job done.

The popular catchphrase "I think I can" from The Little Engine that Could has taught us from a young age that self-motivation is a key to success. However, it appears that the Little Engine might have gone about it wrong.

Researchers from the University of Illinois at Urbana-Champaign tested the effects of "I will" and "Will I" on self motivation. The test subjects were far more motivated to complete a task when using the phrase "Will I," which is a question instead of a self affirmation.

According to the researchers, by asking yourself questions about a specific task, such as "Will I lose weight?", you are more likely to build your own motivation to complete the task. This means that Bob the Builder's "Can we fix it?" is a better model for self-motivation than the Engine's "I think I can."

3. "Laughter," "Happiness," "Love," and "Happy"

What do these words have in common?

They are the top four of the most frequently words in the English language that exhibit the most bias towards positivity. Basically, the words that make you happier.

Researchers poured through Twitter, the Google Books Project, The New York Times, and a ton of music lyrics in search of the most frequently used words. Then, study participants rated each one of these 10,200 words individually, producing a list of the 50 most positive words.

Based on these findings, the researchers suggest three key actions to take. (See also: 25 Simple Ways to Change Up Your Routine and Love Your Day)

Incorporate the top four positive words into your life as much as possible.
Find songs that make use of the 50 most positive words and create a happy playlist to boost your routine. For example, The Beatles' All You Need is Love, Pharrell's "Happy" and Al Green 's "Love and Happiness."
Avoid using the 50 most negative words in the English language.

4. "You're Right"

Do you ever feel like nobody gives your the proper credit for what you do?
Do you think that people are giving you too many "buts"?
Do you wish to have more conversations instead of confrontations?

Then start saying "you're right" to your relatives, friends, and co-workers more often.

Showing gratitude can cause a chain reaction. Some call it karma, others "paying it forward." It all boils down to this: If you expect the world to tell that you're right more often, you need to start recognizing when others are.

Start today. It will take some time, but it'll be completely worth it. When you hear that first "you're right" from a relative, friend, or co-worker, you'll get a wonderful, warm, fuzzy feeling of joy.

What are your favorite things to say to make you happy? Please share in comments!

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This article is from Damian Davila of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

100 Small Things That Can Bring You Joy

Brittany Lyte — Mon, 16 Jun 2014 15:00:03 +0000

We all want to be happy. It's a desire as universal as our want for water, food, and fresh air.

But happiness is a difficult thing to measure. It's a spectrum — not an absolute. There's a whole science behind our happiness levels, why they fluctuate, and what we can do to boost them.

Ironically, too much time and thought spent in the pursuit of happiness has been found to actually decrease a person's overall happiness. So it's fortuitous that scientists have identified a countless number of small, conscious steps a person can take to elevate their mood with minimal effort. (See also: 29 Scientifically Proven Ways to Be Happier This Year)

So what have you got to lose? Check out our list of 100 small things you can do to bring more joy into your life. The sooner you get started, the better you'll feel.

1. Talk to a Stranger

Smile, or better yet, strike up a conversation with a stranger in line at Starbucks or during your morning commute. Behavioral scientists say initiating positive interactions with people whose gazes we might otherwise avoid evokes higher happiness levels in both parties. It's a guaranteed win-win.

2. Send Snail Mail to a Friend

What's better than opening the mailbox to find an unexpected hand-written note from a friend, just because? This small act of love and friendship pays off two-fold, for you, too, get to experience a burst of joy knowing you've brightened the day of your letter's recipient. A simple envelope-sealed note will suffice, but feel free to let your imagination run wild with small gifts, puzzle cards, and other personal ideas.

3. Watch the Sun Rise

It happens 365 days a year. But how often do you make a point of seeing it? Watching the sun rise is actually an ancient method of healing. And there are numerous other benefits, like enjoying a beautiful show of color and light, and having quiet moments of stillness and reflection.

4. Go to the Theater

Behind sex and exercise, people are happiest at the theater. That's the takeaway of a British study on activities that bring people the most glee. Time to scout out tickets for Shakespeare in the park or your favorite Broadway musical.

5. Volunteer

In helping others, you also help yourself. That's because altruism is proven to boost happiness. So spend some time volunteering for a community, charity, or religious organization. The more often you give back, the more self-satisfaction you'll receive. Volunteering will also help you live longer, according to some studies.

6. Exercise

A shot of endorphins to the brain will make you feel oh-so-good. And one of the best ways of getting this boost is with exercise. So pick your poison — running, soccer, ice skating, a long walk in the woods. Get moving and get instant satisfaction.

7. Power Down Your Gadgets

Sure, technology has its benefits, but it's also making us sick. Literally. Stress, depression, and vision impairment are just a few of the negative consequences of spending too much time on our phones, tablets, and computers. Luckily, there's a simple fix: power down. Unplug. After work, on weekends — whenever you can. By disconnecting from email, text messaging, and social media, you can actually increase your connectivity to the people around you. And you'll feel a heck of a lot better while you're at it.

8. Go Shopping

Retail therapy isn't just a buzz phrase invented to help women feel better about over-spending on shoes. There's real science behind it. A study published in 2011 found that treating yourself to a shopping trip is an effective way to elevate your mood. It doesn't have to be a big-time shopping spree, either. Allowing yourself to indulge in even the smallest of purchases can have just as strong of a mood enhancing effect.

9. Try Something New

People who participate in bold, new activities and collect unique experiences are more likely to retain more positive memories than negative ones. The more positive memories we keep, the lighter we become. So go ahead and sign up for those guitar lessons. Book that trip to Antigua. Do it in the name of happiness.

10. Have More Sex Than Your Friends

Sex makes us happy. And studies show that having more sex than our friends makes us even happier. So cue up the Marvin Gaye, and don't be bashful about letting your pals know just how often you're getting it.

11. Spend Time With Your Favorite Canine

Spending time with man's best friend is a fool-proof happiness booster. Not only do dogs improve our happiness, they have also been found to alleviate loneliness and improve our overall health. Dog owners have been known to have lower blood pressure and cholesterol levels, too.

12. Practice Forgiveness

By offering someone our forgiveness — no matter how grave the offense — we let go of the hurt and anger that person stirred in us, thereby creating more space for happier emotions. On our journey to collect joy from our everyday surroundings, we must also dispose of any residual negativity. Saying, "I forgive you," is a great start.

13. Create Something Artistic

Creativity breeds happiness. Painting, sculpting, jewelry making, and music writing are all examples of activities we can engage in to work our creative muscle, thereby inviting into our lives more happiness.

14. Keep a Journal

Believe it or not, you can write your way to happiness. Penning your feelings helps your brain process and expunge the negatives ones, leaving you more joyful.

15. Get a Houseplant

You can elevate your mood simply by surrounding yourself with nature — even the potted kind. Plants will also improve indoor air quality. The more time you spend around leafy, green things, the better you're apt to feel.

16. Give Thanks

Grateful people are more likely to be happy and optimistic. So don't save it all for Thanksgiving. Make a habit of showing gratitude for the circumstances and people around you.

17. Breathe Deeply

Taking deep, slow breaths on a regular basis can help you relax. Breathing deeply also prevents disease, slows the aging process, and increases happiness.

18. Meditate

The ancient practice of meditation is proven to make you happier, more focused, and more even-keeled. Researchers say it can even make you nicer.

19. Dance

Dancing on a regular basis can improve your mood and boost your overall mental health and well-being. It can also relieve back and neck pain, stress, and anxiety. Plus, it's fun! So go on — shake your groove thing!

20. Do Some Spring Cleaning

Ornamenting our homes with art we love and objects of meaning can create a happiness-inducing space. But the extra clutter we accumulate over the years can be counterproductive, leaving us feeling disorganized and claustrophobic. It'll serve you well to clear out those unwanted belongings as they accumulate.

21. Take a 30-Minute Walk

A brisk walk is one of the best exercises for you. And it only takes 20 minutes for your brain to start releasing endorphins and dopamine — those feel-good hormones that make you happy.

22. Go Outside

People are happiest in nature. No shopping mall, amusement park, or museum can compete with the positive effect the rugged wilderness has on our mood. It doesn't need to be a world-class beach or awe-inspiring canyon, either. The neighborhood park is natural enough to do the trick.

23. Join a Team

Participating in a team sport or activity, or even a group project at work, gives us a deepened sense of self-worth, purpose, and meaning.

25. Do a Good Deed

The reward is two-fold: Random acts of kindness make us feel good as well as the recipients of our good deed. Pay for the next order before you drive away from the Dunkin' Donuts drive-thru. Tape a scratch-off lottery ticket to the gas pump. Get creative and reap the rewards.

26. Get a Good Night's Rest

Getting 8 hours of quality shut-eye is linked to increased happiness. A good night's slumber also sharpens our focus during the day. If you want to boost your productivity, don't skimp on your sleep.

27. Make a Gigantic To-Do List

Making a big, long to-do list might seem daunting. All those unfinished tasks staring you in the face. But research has found that we get a buzz of accomplishment and satisfaction each time we cross an item off the list — no matter how big or small the task.

28. Stop and Smell the Roses

Good smells such as floral scents can actually make you happier. So poke your nose down and smell the tulips blooming. Or, if it's the dead of winter, spend some time around a floral scented candle.

29. Read a Novel

Letting your mind escape into a fantasy realm for awhile can actually boost your happiness. So open up a good book and don't be afraid to let your imagination run away with it.

30. Light a Candle

Candlelight can have a calming effect and help reduce stress. It can also increase self-awareness. Spending a few minutes in solitude with even a single flickering flame can be a soothing experience. Candles scented in lavender or ylang-ylang further enhance the stress-reducing effects of quiet time spent in candlelight.

31. Go to the Museum

Museums are places where stories are told, traditions are challenged, minds expand, and beauty is everywhere to behold. And, according to many schools of thought, all those things are good for our well-being.

32. Laugh

They say laughter is the best medicine, and in many ways it's true. Studies show that a dose of hearty laughter can boost your immune system as well as your heart rate, giving you a natural high similar to the one you feel after a great workout.

33. Sing Your Heart Out

Singing, particularly in a choir, gives the body a shot of endorphins and dopamine — the same hormones that produce the "runner's high" people feel after pounding out a few miles on the pavement. But a singer's high comes with all sorts of added benefits — stress reduction, pain alleviation, and an overall feeling of contentment.

34. Organize Your Bedroom

Rid your world of clutter and breathe a sigh of relief. A tidy living space boosts happiness, promotes productivity, and enhances peace of mind.

35. Get Some Fresh Air

Time spent in nature recharges and invigorates us. It reminds us to dream bigger. Live louder. The more time we spend in forests and on mountain peaks, the happier we become. Not only does Mother Nature bring us joy, she also gives us energy.

36. Smile

Smile like you mean it. Even if you don't, studies show that the act of turning the corners of your mouth up will make you feel better. That's because a smile — even a forced one — decreases stress.

37. Take a Yoga Class

Studies show that yogis score high on the happiness index. So go get your downward dog on and find your bliss.

38. Surround Yourself With the Color Blue

Just being in the presence of the color of water and sky can boost confidence, reduce stress, and bolster happiness.

39. Soak Up the Sun

Sunshine gives us a natural boost of serotonin, the hormone that makes us happy. A healthy dose of UV rays can also boost fertility and help prevent multiple sclerosis, diabetes, seasonal affective disorder, and cavities.

40. Yawn

Do it not once, but three, four, five times in a row. Force out a few big, long ones even if you're feeling fully energized and alert. Yawning can improve your memory and lower stress, neuroscientists say. Think of it as wiping away the clutter in your brain and giving yourself a clean slate.

41. Take a Power Nap

Boost your happiness with a daily 30-minute power nap. Not only will you wake up in a lighter mood, you'll also help kick-start your metabolism and rev up your sex drive.

42. Eat Breakfast

No, a cup of on-the-go joe doesn't count. Do yourself a favor and cook up some eggs with a side of toast and fruit. People who eat breakfast tend to be leaner, more energized, and all-around healthier than those who don't.

43. Reflect on Your Daily Accomplishments

Celebrate your daily victories no matter how small. Maybe it's following through on that three-mile morning run. Or standing up for yourself in a difficult workplace situation. Or remembering to call your mother. Reflect on all you've accomplished at the end of each day and bask in that well-earned sense of satisfaction.

44. Take Pride in Your Appearance

When you look good, you feel good. So take the time each morning to make yourself look — and feel — presentable. It's not about an buying an expensive new dress shirt or covering up those frown lines with makeup. It's about doing what you need to do to feel fresh-faced and confident.

45. Log Off Facebook

Perhaps the wisest of all Theodore Roosevelt's sayings was this: "Comparison is the thief of joy." In this modern world saturated with social media outlets, the former president's words ring truer than ever. The more time you spend reading so-and-so's relationship status updates or clicking through photo albums of somebody else's trip around the world, the more time you're spending zeroed in on the things other people have, or appear to have, that you don't.

46. Let Your Imagination Run Wild

If you want a happier existence, imagine it and it will be. Scientists have found that if we visualize ourselves in a happy state we can actualize happiness.

47. Sit Up Straight

A commitment to good posture will keep you energized and create more room in your diaphragm for deeper breathing. It can also make you feel better. People with good posture give off an air of ease and confidence that actually bolsters their own self-perception.

48. Practice Positive Affirmations

Start each day with a chant of your choosing — "I can," "I eat healthy and exercise regularly," "I am successful." People who embrace the power of positive thinking are more apt to achieve their goals. And — added bonus — they actually have stronger muscles.

49. Give Back to Your Community

Plant flowers in a public park. Pick up litter on the beach. However you choose to give back, the rewards are ten-fold. Volunteering in your local community has been proven to boost self-esteem, fend off depression, and enhance health and fitness.

50. Savor Good Memories

Our brains tend to latch on to negative memories and let go of the good ones. Scientists say the more positive memories we have, the more positive our outlook on life and the world around us. We can help our brains collect and keep more good memories by taking time to savor the positive experiences and emotions from each day before we go to bed each night.

51. Be an Optimist

A positive outlook on life is an important predictor of resilience. People who are optimistic tend to be happier, healthier, and more successful in the workplace.

52. Touch Your Toes

Touching your toes can relieve stress by increasing blood flow to the brain. It also enhances memory and improves circulation. Some health and fitness experts say toe touches can also treat and prevent back pain.

53. Give More Hugs

A warm embrace is good for the soul. Experts say hugging can enhance our mood, lower blood pressure, and relieve stress.

54. Work With Your Hands

Plant a garden. Cook dinner. Play the guitar. Knit a scarf. Manual labor is scientifically proven to boost happiness levels.

55. Don't Worry About What Others Think of You

Filling your mind with worries about what other people think of you can drain your energy. So don't. Be your own judge of approval.

56. Shower Yourself With Self-Love

Self-criticism is self-defeating. But if you're compassionate toward yourself, you can actually make yourself more productive, stronger, and more relaxed. Next time you think negatively about yourself, write down that negative thought. By seeing how hurtful those words appear on paper, you'll begin to train yourself to stop saying them in your head.

57. Live in the Moment

When you tune out your thoughts and worries about the future and the past, life becomes a lot more manageable. Deadlines, debts, and the items on your to-do list will no longer hang over your head. In fact, people who are mindful about living in the now tend to complete difficult tasks such as a project at work or fitness routine with more ease.

58. Be on Time

By being on time for events, you relieve all that stress you would have felt if you had been running late. Good time management skills also help you more quickly accomplish your goals, thereby creating more free time for your family, friends, and hobbies.

59. Stop Saying "I'm Sorry"

Science tells us that those of us who avoid apologies are happier than those who own up to their blunders. Refusing to apologize actually gives us a sense of power and entitlement, research shows.

60. Hug Yourself

Self-love and acceptance are among the most important keys to happiness. If you're not happy with yourself, you're never going to be happy. Forgive yourself. Allow yourself those mistakes you've made. Accept yourself for who you are — the good, the bad and all that needs improvement.

61. Drink More Water

Hydrating your body and skin will keep you looking younger longer. It can also help you lose weight, boost your mood, and increase your brain power.

62. Take a Warm Bath

A long, warm soak in the tub can alleviate stress and bolster relaxation. Add essential oils to the water for added skin hydration.

63. Listen to Running Water

The sound of running water — be it from a rolling brook, waterfall, or faucet — is proven to lower stress, boost happiness, and evoke a feeling of calm.

64. Sigh

A long, deep sigh can make all the difference. It's the physical act of letting go — grief, anxiety, sleepiness. Whatever burden you're holding on to. Take a deep breath, sigh, and enjoy a sense of relief.

65. Eat More Fruits and Vegetables

We feel good when we eat good. It's as simple as that. Magnesium (found in spinach), calcium (found in kale) and chromium (found in broccoli) are all proven to enhance not only our health but our overall mood.

66. Daydream

Visualize your future. Or just let your mind wander. Whatever your brain decides to settle on, close your eyes, open your mind, and just let go. When you daydream, you strengthen your creativity and well-being.

67. Listen to Music

Music is scientifically proven to ease pain, reduce stress, elevate mood — and a slew of other wonderful things that are great for our physical and emotional betterment. Listening to fast music can actually motivate and increase endurance, while slow music can help a person relax as well as prevent overeating.

68. Appreciate a Work of Art

Cultured people are happier. That's because they spend more of their moments taking in images of beauty — be it a watercolor by Van Gogh or a finger painting by your five-year-old daughter. So feast your eyes. Feast them often.

69. Let Go of Anger

Contrary to popular belief, the act of venting when we're angry either by throwing a few jabs at a punching bag or talking it out with a friend serves only to make us feel worse. Researchers have found that doing nothing when we're angry — essentially ignoring the emotion — more quickly leads us back to a state happiness.

70. Spend Time With Friends and Family

Nurture your relationships. Losing touch with friends and family is one of the top 5 regrets people have on their deathbed.

71. Buy Now, Enjoy Later

Studies show that for many people the best part of a vacation is looking forward to it. This applies to everyday life in all sorts of ways. Book your massage for a few weeks out rather than today. Plan your movie date a week in advance. Savor the anticipation.

72. Don't Let Credit Card Bills Hang Over Your Head

When we spend significant amounts of money, our brain reacts similarly to how it does when we experience physical pain. So don't prolong the effect. Pay off your credit card bills upfront or pay for big-ticket items in cash instead.

73. Don't Worry About Coming in First

An analysis of the facial expressions of Olympic athletes shows that bronze medal winners are typically happier than those who win the gold. Whether it's a game of chess or a project in the workplace, focus on doing well rather than being the best.

74. Earn Your Indulgences

We appreciate rewards more when we've earned them. So next time you treat yourself to an ice cream cone, make yourself work for it. For example, tell yourself you can indulge in the ice cream only if you've first eaten three balanced, healthy meals — and hold yourself to it.

75. Take Risks

It feels good to live on the edge. That's why skydiving and surfing are so popular. You can reap the rewards of this life in the fast lane sensation but taking small risks in ordinary activities. If you're a surfer, try to catch a slightly bigger wave that you might have otherwise passed up. Experiencing a little risk will increase your enjoyment of whatever activity you're engaged in.

76. Don't Over-Indulge

Studies show that people who are given an entire bag of chocolate candy enjoy those morsels less than people who are given just one piece of candy to taste. So if you want to increase your happiness, indulge in small portions.

77. Pop in a Sappy Movie

Films that make us cry actually boost our joy. Researchers have found that movies about a difficult breakup, for example, leave us feeling great because our minds begin to hyper-focus on the positive elements of our own romantic relationships.

78. Read the Newspaper

Time to renew that subscription to the local daily paper. Studies show that people who get their news from a broadsheet paper are happier than those who turn to television news to keep informed.

79. Be Spontaneous

Spontaneity brings growth and new experiences. It can also help you overcome shyness and build better relationships.

80. Take a Hot Shower

A short, piping hot shower brings many benefits, not least of all being that it makes you feel good. A hot shower can also improve circulation, relieve neck and shoulder pain, and decrease stress.

81. Cry

Go ahead and let it all out. People who allow themselves to a good cry when they're upset tend to feel better afterwards than those who bottle their sadness inside.

82. Eat More Steak

Research shows that people who consume less than the recommended amount of red meat in their diets are twice as likely to feel depressed.

83. Multitask

Studies show that multitasking may actually make you feel better. But there's a trade-off. While trying to accomplish numerous things simultaneously will leave you feeling more emotionally satisfied about the work you're doing, it will also make you less productive.

84. Draw Your Favorite Junk Foods

There really is such a thing as an ice cream sundae that's truly good for you. Studies show that drawing pictures of junk foods like ice cream, cupcakes, and mashed potato pizza gives us the same sense of satisfaction as if we had eaten it — but without all those extra calories.

85. Play in the Dirt

A harmless bacteria commonly found in soil has been found to have a similar effect on humans as antidepressant drugs. It's a great excuse to play in the dirt.

86. Don't Eat Lunch at Your Desk

Studies show that workers who eat lunch outside the office — a park bench, a cafe, the beach — feel happier after the meal than those who eat at their desk.

87. Make the Bed

Making the bed in the morning is one quickest, simplest ways to infuse our lives with a sense of calm and order. When our lives are tidy and organized, we feel happier. Clutter in general tends to detract from our inner sense of peace.

88. Assert Your Power

Studies show that people who hold a position of power, whether in a personal relationship or in the workplace, lead happier lives than those with less authority.

89. Spend Time With Happy people

Happiness is truly contagious. Studies show that when you surround yourself with happy people, you become happier by association.

90. Seal Off Your Dissatisfactions

If you find yourself consumed with negative thoughts, write down what's troubling you. Then seal the piece of paper in an envelope as if you were going to mail it. Research shows that physically sealing off negative emotions actually helps you overcome them.

91. Write a List of Every Single Amazing Thing You've Seen and Done

Studies show that writing down your positive experiences can actually improve your health. Plus you'll get a jolt of excitement just thinking about that white water rafting trip.

92. Give More Compliments

Receiving a compliment has the same effect on our brains as receiving cash. And while we can't force others to compliment us, when we give compliments to others we also reap some reward. That's because we feel good when we make other people feel good. It's a win-win!

93. Practice Monogamy

Sex makes us happy. And as it turns out, having sex with one partner makes us even happier. Studies show that people who have one sexual partner at a time are more satisfied than people who juggle several lovers.

94. Write Down Your Aspirations

When we have goals to guide us, we are happier and more apt to achieve success. Writing down our dreams forces us to fashion our vague ideas about what we want into a concrete game plan. Instant motivation.

95. Make Time for Yourself

Take a few minutes each day to be in total solitude. Alone time recharges the mind, helps us unwind, and enhances the quality of our relationships with others.

96. Grow Your Own Vegetables

Planting your own vegetables can improve your health, save you money and boost your mood. Backyard gardening can also be a great stress reliever — a little "me" time at the start of each day.

97. Drink More Tea

Tea of all kinds, but especially green tea, has properties that help fight off disease. Green, white, black, and oolong tea can also boost exercise endurance and hydrate the body — despite all that caffeine. Can your cup of coffee do all that?

98. Stop Drinking Soda

Soda can cause heartburn. It's linked to osteoporosis. It increases your risk of kidney stones. It contains unhealthy artificial ingredients. It destroys your teeth. It makes you fat. Think about all that the next time you reach for a Coke.

99. Stop Procrastinating

We procrastinate because completing whatever given action we're putting off will cause us a certain amount of discomfort or pain. But when we procrastinate we increase the burden by prolonging the amount of time the anticipation of this discomfort or pain hangs over our head. When we instead confront unpleasant tasks head-on, we decrease the amount of negativity they bring into our lives.

100. Eat More Legumes

Peas, beans, and peanuts are full of magnesium, a mineral that keeps our bodies pumping with energy.

Whew! Any small wonderful things I've missed? Please do a small wonderful thing and share your in comments!

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

25 Easy Ways to Make Someone Happy Today

Mikey Rox — Tue, 11 Feb 2014 10:48:38 +0000

We live in an "all about me" world these days, and it's easy to get caught up in ourselves without any regard for those around us. Let's change that. Do something for somebody else today that makes them happy — even for a moment. Here are 25 ideas to get you started. In the comments below, add your own ideas on how to bring someone happiness — however big or small. (See also: Scientifically Proven Ways to Be Happier)

1. Send a Thank-You Card

When somebody does something nice for you, it's important to say thanks. Whether it's a passing gesture of politeness or a special gift for a special occasion, let your appreciation be known. Most of us say thank you in the moment, but it matters more when you do it again later, too. Sit down, write a quick note of gratitude, and pop it in the mail. The recipient will know that you're sincere in your thanks and that their gesture or gift was truly appreciated; and they'll inevitably hold you in higher esteem because you went out of your way to let them know how much they mean to you.

2. Bake Your Neighbor Something Sweet

Who doesn't like a big plate of freshly baked cookies or brownies? If you have a neighbor you're particularly fond of — or even better, one with whom you haven't necessarily gotten along with in the past — hit the kitchen and whip up a delicious treat. Package them nicely on a plate or in a pastry box and deliver with a kind note and a smile. (See also: Delicious Gifts You Can Bake)

3. Make Your Partner Breakfast in Bed

What a surprise it is to have breakfast served in bed — especially when it's just an ordinary day. The next time you're up before your partner and you have time to crack a few eggs and butter some toast, surprise him or her with a meal that they don't have to move an inch to enjoy.

4. Send Your Mom Flowers

Moms are special people who don't always get the recognition they deserve — aside from that one day of the year, of course. Outside of Mother's Day, send your mom a small bouquet of flowers that tell her how much you love her and appreciate all the things she's done for you throughout your life. As flowers can be expensive, I try to wait until I receive a deal via e-mail from popular flower-delivery services and pair that with an additional coupon or free shipping code that I've found online.

5. Take the Neighbor's Dog for a Walk

Taking care of a small errand like walking the dog can really help out, and it shows that you care about both your neighbor and the dog. After all, dogs appreciate nice gestures, too. Bring a bowl and a water bottle so they don't get dehydrated, and be sure to pack their favorite ball for playing fetch. (See also: Why It's Good to Know Your Neighbors)

6. Take Your Assistant to Lunch

Let's be honest — your assistant does all the work you don't want to do. Mine does, at least. Which is why I take him to lunch once a month to let him know that I appreciate all his hard work. If you have an assistant, allot time in your schedule to take him or her out to eat or order in lunch every now and then. You'll not only be able to express your gratitude for what they do for you, but it'll give you one-on-one time to get to know each other better, resulting in an improved professional and even personal relationship.

7. Call Your Grandmother Just to Say Hi

Before the grandmother to whom I was closest passed away, I would often call her out of the blue — and she loved it. I genuinely enjoyed talking to my grandmother, too. To make your grandmother smile today, pick up the phone just to say hello. She'll appreciate it, and you will too since all of our time on this planet is limited. By the way, this works for grandfathers as well; let's not forget them.

8. Invite Your Bestie Over for Pizza and a Movie

You two are best friends for a reason — you get each other when nobody else does. Let your main man or sister from another mister know they're your number one by planning a movie marathon pizza party where you can kick back, relax, and remember why you're so close in the first place. (See also: 10 Ways to Have a Cheaper Evening With Friends)

9. Send Your Boss an Appreciative E-mail

Not all bosses are created equal — I've had my fair share of jerks in charge of my employment — but there are bosses out there who genuinely care for their employees. If you're one of the lucky ones to have a boss like this, let them know that you're happy with their performance and guidance by sending a short and professional email saying so.

10. Post Something Uplifting and Funny to Facebook

I love posting funny, sweet, or heartfelt videos to Facebook because it always, without fail, makes somebody on my friends list happy. How do I know? Every single time I post something like that, they respond with how much it made their day. Mission accomplished. (See also: 10 Ways to Make Facebook Productive)

11. Pay for the Toll Fare for the Car Behind You

When I was kid, my dad used to pay the toll for the car behind us on occasion on our way to the beach. This was the 1980s and 1990s, of course, when tolls were much cheaper, but there are still small fare tolls around that you can handle financially on someone else's behalf. Thus, take your cue from my dad and pay for the toll behind you. Who knows — you might just start a trend like one customer did at a Connecticut Starbucks recently; more than 1,000 continued to pay for the person behind them. Now that's a beautiful day in America. (See also: Frugal Ways to Pay It Forward)

12. Clean the House — or at Least One Room

Are you the one who makes the most mess around the house while your partner or roommate is always cleaning it up? Muster up the courtesy — and courage — to tackle the house (or at least a room) so your default and unpaid "maid" doesn't have to.

13. Shovel Your Neighbor's Snow

Just a few weeks ago my neighbor shoveled snow off the sidewalk at my house. My husband and I recently moved in, and we neglected to buy shovels. I really appreciated his kindness, especially because it meant that we didn't have to brave the elements to pick up shovels of our own. We have, of course, bought shovels since then so we're prepared for next time, and our neighbor received a nice, freshly baked treat as thanks.

14. Listen — Just Listen

Listening is harder than it sounds (no pun intended). Often we think we're listening, but we're not. Next time somebody wants to be heard, really listen, engage in the conversation, and let the speaker know that you care about what they're saying. Trust me when I tell you that it will make a world of difference, especially if the situation is an argument.

15. Give a Stranger a Compliment

If you like what somebody's wearing or how they've done their hair today, let them know. They obviously took some time and care putting themselves together, and it feels nice to be recognized for it. Remember, too, that they might not get that compliment even from the people to whom they're the closest, which makes a stranger's compliment all the more meaningful.

16. Tip Your Server a Little Extra for Exceptional Service

Did your server do a great job bringing you everything you needed to have an excellent meal out? Show your appreciation by tipping a little extra and add a little note that points out what he or she did right to make your outing a success.

17. Play With Your Niece or Nephew

When your niece or nephew wants to play, play. They won't be young forever — which means that you'll regret it later if you don't play with them — and you need to keep your status as favorite auntie or uncle, anyway. Plus, it never hurt anybody to act like a kid again for a bit. (See also: Free Ways to Entertain Kids)

18. Give Somebody Important to You a Hug

One little hug can go a long way. You have no idea what others are going through, and this simple gesture can make all the difference in the world. Hug somebody — for you and for them.

19. Cuddle Your Partner When They Least Expect It

There are very few things that make me happier than when my husband cuddles up to me without provocation. It's even more appreciated when I wake up in the middle of the night only to realize that he's already cuddling me. Like I mentioned earlier, our time on this planet is limited, so we should make the best of it — and as far as I'm concerned, cuddling is the best of it.

20. Donate Clothing or Non-Perishable Food to a Shelter

Granted, you won't get to experience the happiness you'll bring to someone by donating food or clothing to a shelter, but rest assured that the recipients will appreciate it. If you don't need it, let someone else have it; it'll make their day. (See also: Local Shelters That Need Your Stuff)

21. Sign Up for a Volunteer Organization

There are many organizations at which you can volunteer, but I personally recommend giving your time to Big Brothers Big Sisters. If you're accepted into the program, you'll bring happiness to your "little" on a regular basis by spending time with them, listening to them, and letting them know that someone — even someone they least expected — truly cares about them. If we all did this, the world would be a brilliant place.

22. Help Someone Reach a Goal

Whether it's donating a few bucks to a friend's 5K fundraising campaign or being your buddy's gym partner as he tries to lose weight, helping someone reach a goal will make them happy — and even happier that it was you that helped them.

23. Tell Your Child That You're Proud of Them

I don't have kids, so I can't get too righteous here. But I do hear a lot of reprimanding and yelling and chastising of children by their parents whenever I'm out. Most of it's probably necessary, but you can't be negative all day long. Step back for a minute and recognize the good things your kid has done and verbally express how proud you are of them. Then follow it with a hug. A hug helps. See above.

24. Acknowledge Your Mail Carrier

Most of us don't see our mail carriers that often, but when we do we should acknowledge them and show our appreciation for the hard work they do. I remember my mom offering our mail carrier a cold glass of water when he or she was delivering the mail in extreme heat during the summer months. That gesture has stayed with me my whole life, and it's something I continue myself to this day. You don't have to do what we do, but rather show you mail carrier your gratitude however you feel is appropriate.

25. Say You're Sorry

Real talk: A simple "I'm sorry" will make many problems go away in an instant. But those words must be accompanied by a genuine attitude of regret — and a promise of change. If those two things are in place, you'll both walk away happy. For today, at least, but that's all that matters when you're living in the now.

Do you have other ways to make people happy today? Let me know in the comments below.

This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Secrets to a Joyful Life

Sarah Winfrey — Wed, 18 Dec 2013 11:25:20 +0000

Since 1939, scientists at Harvard have been studying a single group of 200 men. They have examined these men's lives on many levels and over many years, trying to determine what makes human beings thrive. What increases our wellbeing? What makes us happy? What brings us joy? (See also: 10 Ways to Be Happier Today)

Last year, the lead scientist on the study, George Valliant, published his conclusions. While the study is more qualitative than quantitative in nature, he found some fascinating trends pertaining to the human pursuit of joy. In fact, what he discovered may blow all of your assumptions about what it takes to live a joyful life out of the water.

1. Joy = Love

Cheesy? Sure. But it's also true.

Valliant found, quite clearly, that joyful people are those with love in their lives. The more love, the more joy. In fact, even men in the study who improved only marginally in the amounts they were able to give and receive love showed marked improvements in their levels of joy. (See also: How to Make a Relationship Work When One Partner Earns More)

Valliant also found, overall, that many of the men improved in their capacities to love and be loved as they got older. Even those who learned negative lessons about love in childhood expanded those capacities as they got older.

2. Childhood is Important . . .

Speaking of childhood, the men in the Grant study who grew up in loving homes, and especially those men who had warm relationships with their fathers, had the greatest capacity to love. Thus, given the point above, they also had the most joy.

Learning to love in childhood is important because of the ways that it trains the brain. When a child learns that he is lovable and that people do, in fact, want to love him, he is comfortable with himself and others. He expects people to like him, and they usually do. He can carry this throughout his life, even when times are hard. His background provides him with a bastion of joy that he can retreat to when the world seems dark. (See also: Frugal Tips for Every Year of Your Child's Life)

3. But It's Not Everything

Even if you had a difficult childhood, though, that's no reason to give up on joy. Finding friends and partners who love you the way you are, who encourage you to be yourself and to share who you are, and learning to give them the same sort of support and space can help you learn to love later in life. (See also: Fun, Practically Free Ways to Make New Friends)

In addition, if you have influence in the lives of children, you can also enhance their chances for a joyful future. Learn to understand and tell your own story, so that you can both tell it to your children and choose to act differently. Then, provide your children, your friends' children, your nieces and nephews, and any other children in your life with the kind of environment you didn't have.

4. Things Can Change, Often for the Better

Joyful people remember that things can change. Many of the men in the Grant study improved in their levels of wellbeing over time, ending their lives much more joyful than they were when they began the study as college students.

Over time, we seem to figure out how to focus on the things that matter and ignore the things that don't. We learn to enjoy our work but to leave it there. We learn to appreciate the little moments in our days. And we learn that hard things are hard, but that they pass and life becomes bearable, and even beautiful, again. (See also: How to Make a Big Life Change)

5. Focus on Right Now

One of the major things that people seem to learn as they grow older is that what matters about a day (or an hour, a minute, a month, or a year) isn't so much what gets accomplished, but about how it feels. What matters, once we're old enough and experienced enough to realize it, is every moment. They are all precious, and there is beauty even in the worst ones.

This isn't to say that we should pursue pleasure at all costs, but that there is something to be joyful about in even the worst circumstances. When we can find that, articulate it, and direct our attention to it with intention, we can carry that joy with us even when the circumstances of our lives are difficult.

6. Simply Live

More than anything else, the Grant study seems to indicate that we improve our levels of joy simply by living our lives. Sure, there are always places where we can intentionally intensify our efforts to grow, and that will pay off. However, we will most likely grow in joy, at least a little bit, even if we don't focus our efforts on it directly.

So go out. Live your life, and find joy therein.

What's your secret to living a joyful life?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: