12 actionable ideas to be happy right now

1. 12ACTIONABLE
IDEAS TO BE
HAPPYRIGHT NOW!LAUNCHYOURGENIUS.COM

2. “!" #$% &#p'r%()%
%*&)+ &, %' ")-'. .'/r 0&f"
—%' b" *(pp.—&%’, (00 %*(%
#(%%"r,.” ― A/1r".
H"pb/r)

3. WHAT MAKES YOU
HAPPY?

4. Do you believe that true happiness is sometimes hard
to find and difficultto experience?

5. H"r" (r" ( f"w
(2%&')(b0" &1"(,
%*(% #&+*% (,,&,%
.'/!

6. #1. Change your Perspective of
Happiness: Switch the Formula
“H(pp&)",, &, )'% ,'#"%*&)+ r"(1. #(1".
I% 2'#", fr'# .'/r 'w) (2%&'),.” ― H&,
H'0&)",, !" XIV%* D(0(& L(#(

7. FORMULA: WORK HARD, BECOME
SUCCESSFUL, HAVE A DREAM
LIFE...BECOME HAPPY

8. “!" ')0. pr'b0"# &, %*(% %*&, f'r#/0( &,
br'3"). If ,/22",, 2(/,", *(pp&)",,, %*") "v"r.
"#p0'."" w*' +"%, ( pr'#'%&'), "v"r. ,%/1")%
w*' r"2"&v", () (22"p%()2" 0"%%"r, "v"r.')" w*'
*(, (22'#p0&,*"1 ( +'(0 'f (). 3&)1 ,*'/01 b"
*(pp.. B/% w&%* "v"r. v&2%'r., '/r +'(0p$%, 'f
,/22",, 3""p +"%%&)+ p/,*"1 4r%*"r ()1 4r%*"r
'/%, ,' %*(% *(pp&)",, +"%, p/,*"1 'v"r %*"
*'r5').”- S*(w) A2*'r, H(pp&)",, r","(r2*"r
()1 (/%*'r 'f : !" H(pp&)",, A1v()%(+".

9. Research from the field of positive psychology and
neuroscience has shown that Happinesscomes
before Success!

10. Being optimistic
and happy fuel the
engine that
drives success
and achievement

11. The new formula:
Happiness comes
first, and then
success follows...

12. I),%"(1 'f “1' ,'#"%*&)+,
*(v" 'r (2*&"v" ,/22",, ()1
b" *(pp.,” 2*()+" &% %' “b"
*(pp. )'w, 1' (2%&'), fr'#
%*(% p"r,p"2%&v" ()1 *(v"
,/22",,.”

13. #2. Drop Away the Stress
“I pr'#&," .'/ )'%*&)+ &, (, 2*('%&2 (, &%
,""#,. N'%*&)+ &, w'r%* .'/r *"(0%*.
N'%*&)+ &, w'r%* p'&,')&)+ .'/r,"0f &)%'
,%r",,, ()6&"%., ()1 f"(r.” ― S%"v"
M(r(b'0&

14. Stress floods the body with “fight or flight”
response hormones and chemicals.

15. Happiness and positive psychology researcher
Professor Martin Seligman’s formula for Happiness:
INHERITED SET POINT + CIRCUMSTANCES OF LIFE+
FACTORS UNDER VOLUNTARY CONTROL

16. Choosing not to stress
out about things
excessively falls under
the category of factors
under our voluntary
control.

17. Become
aware of
the
ninja
stress
in your
life

18. Choose to release the stress by not engaging with
the incessant worry. Move around, shake your hands,
breathe deeply or anything else that releases your
stress.

19. Increase the incidence
of relaxing, soothing and
calming experiences.

20. #3. Understand Your Sphere of
Influence and Your Realm of Control
“P"'p0" (r" -/,% (, *(pp. (, %*".
#(3" /p %*"&r #&)1, %' b".” ―
Abr(*(# L&)2'0)

21. Each of us has a sphere of influence
and act within our realm of control.

22. The events and circumstances within the realm of
control and influenceare the ones that
we can make a difference on.

23. Outside the realm of control is the realm upon
which we may have no direct control...we have no
direct and immediate control on the weather and
the global economy.

24. Understand which
events are within
your realm of control
and which events lie
beyond.

25. TAKE ACTION WITHIN YOUR REALM OF
CONTROL!

26. “B" %*" 2*()+" .'/
w()% %' ,"" &) %*"
w'r01.”- M(*(%#(
G()1*&

27. #4. How Important are Sleep and
Rest to Your Happiness,
Productivity and Creativity?

28. Research done in sleep researcher Sara Mednick’s lab has shown
that taking a nap for an hour prevents the performance decline
throughout the day that is present even in well-rested people.

29. In another study by Mednick’s group, People who took a nap
increased their creativityby an astonishing 40%
when compared to the non-nap control.

30. MORE SLEEP AND NAPS=
MORE
CREATIVITY+ HIGHER
PERFORMANCE
AND...MORE
HAPPINESS!

31. “!" ')0. %*&)+ %*(% r"(00. #(%%"r, &)
0&f" (r" .'/r r"0(%&'),*&p, %' '%*"r
p"'p0",” ()1 “H(pp&)",, "q/(0, 0'v"—
400 ,%'p.” G"'r+" E. V(&00()%, M.D.
#5. Meaningful Social Connections

32. The Harvard Men Study followed 268 men for 72
years to gain insight into what factors are
important for happiness.

33. “!" ,"v")%.-7v" ."(r, ()1 %w")%.
#&00&') 1'00(r, 8p")1"1 ') %*" Gr()%
S%/1. p'&)%, … %' ( ,%r(&+*%f'rw(r1
7v"-w'r1 2')20/,&'): ‘H(pp&)",, &,
0'v". F/00 ,%'p.’9” G"'r+" E. V(&00()%, M.D.
%*" p,.2*'0'+&,% w*' 1&r"2%"1 %*" H(rv(r1 M")
S%/1. ,%/1. f'r 4 1"2(1",.

34. The Rosetan people of Roseto,
Pennsylvania were among the
healthiest people with
approximately half the heart
attack rate of neighboring
communities.

35. Studies done from 1955-1962: Rosetan
community = Italian American
immigrants= Exceptionally strong family
and community ties.

36. “I) ,*'r%, %*" R$"%(),
w"r" )'/r&,*"1 b.
p"'p0".”-Dr. R'23
P$&%()'

37. NOURISH YOUR
RELATIONSHIPS AND
BELONG TO A COMMUNITY
WITH ‘STRONG
SOCIAL TIES!

38. #6. How Do You Feel on a
Moment-to-Moment Basis?
“N' ')" 2() #(3" .'/ f""0
&)f"r&'r w&%*'/% .'/r 2'),")%.”
― E0"()'r R'$"v"0%, !&, &, M.
S%'r.

39. Feel great and empowered!

40. Understand that emotional reactions happen as a
result of what we perceive. The thinking brain then
labels the reaction as a feeling.

41. Become aware of the snowball
effect of thoughts, feelings and the
eventual entry into brooding.

42. Instead of suppressing
negative feelings, hear them
out, if possible learn from the
event and then choose to let
them go by acknowledging
their impermanence.

43. Choose something that makes you feel better and brings you
back to your happy center.

44. #7. Change Your Energy and Persona: Instead of
Being a Victim, Empower yourself as The Architect
and Creator of Your Life
“W*") I w")% %' ,2*''0, %*". (,3"1 w*(% I
w()%"1 %' b" w*") I +r"w /p. I wr'%" 1'w)
‘*(pp..’ !". ,(&1 I 1&1)’% /)1"r,%()1 %*"
(,,&+)#")% ()1 I ,(&1 “Y'/ 1')’% /)1"r,%()1
0&f".”—J'*) L"))')

45. Instead of the idea of
“life happens to me,”
change it to “I am
transforming and
shaping the life that I
now choose to live.”

46. LET GO OF THE
VICTIM PERSONA
AND ENERGY...

47. Assume the role of the principal
architect, the creator of amazing
things in your life.

48. CREATIVE CONFIDENCE!
According to David Kelley, founder of IDEO: Many of
us opt-out of being creative and embracing our
creativity early on in life due to influences that have
discouraged us.

49. Take action...
CREATIVITY+ACTION+ROLE
AS
ARCHITECT OF YOUR LIFE=
HAPPINESS

50. #8. Hour of Power-Set up a Daily
Practice
“H(pp&)",, 1"p")1, %' ,'#" 8%")%
/p') 8%"r)(0 2')1&%&'),, b/% 2*&":.
/p') #")%(0 (%%&%/1",.”-
P(r(#(*(),( Y'+()()1(

51. Infuse the hour of power with items and practices that make
you feel recharged and make you feel fabulous...
YOGA...WALKING...READING...ANYTHING THAT RECHARGES YOU!!!

52. PRACTICE EMPOWERING
SELF AFFIRMATIONS
Research Study: "Self-Affirmation Improves
Problem-Solving under Stress" by Levine et al. The
University of Pittsburgh.

53. WOW! SELF-
AFFIRMATIONS DO WORK!
NOW EVEN SCIENCE IS
COMING ON
BOARD!

54. HOW DO YOU NOURISH
YOURSELF AND BECOME
HAPPY?

55. #9. Hope and the Science of Possibility
and Luck
“I (0w(., b"0&"v" %*" v"r. p/rp$" 'f '/r
0&f" &, ( *(pp. 0&f". H(pp&)",,. I %*&)3 &% &, (
,&#p0" r"(,')…A00 8&,%")2" &, v"r. #/2*
b(,"1 ') *'p". H'p" #"(), ,'#"%*&)+
+''1, ,'#"%*&)+ b"%%"r.” H&, H'0&)",,, !"
14%*
D(0(& L(#(

56. The astonishing result also termed “The Pygmalion Effect” by Professor
Rosenthal shows us how powerful positive expectations and possibility
thinking can be in our life.
In research studies done in classrooms by the eminent Harvard
Professor Robert Rosenthal, when teachers expected their students
to perform better in the classroom when compared to a group with no
positive expectations, they usually did.

57. When we positively
expect others and
ourselves to do the best
that we can do, we reap
the benefits and as a
result feel empowered
and happy.

58. Research on LUCK: Professor Richard Wiseman of University
of Hertfordshire in the United Kingdom...
People who considered themselves as “lucky” were much
more likely to spot and encounter chance opportunities
and take them up when compared to the groups that
considered themselves “unlucky.”

59. According to Dr. Wiseman,
unlucky people have higher
levels of anxiety, and this
anxiety disrupts their ability
to spot opportunity and
unexpected rewards.

60. The people who consider
themselves unlucky are too
busy and engaged in looking
for something else and hence
miss opportunities that their
lucky friends can seize and act
upon.

61. Develop a deep
sense of hope
and positive
expectation
for the future.

62. Develop “anything great is possible” mindset and go about your day
with a sense of possibility instead of feeling like things are
impossible.

63. Feeling “lucky” may make you spot opportunity and make you
feel empowered and happy.

64. #10. The Unstoppable Power of
Laughter
“!"r" &, )'%*&)+ &) %*" w'r01 ,'
&rr",&,%&b0. 2')%(+&'/, (, 0(/+*%"r ()1
+''1 */#'r.” ― C*(r0", D&23"),

65. SEEK great sources of
laughterand
light heartedness

66. Have you had your
share of heartfelt
laughter today?

67. #11. Be deeply and insanely grateful for the
good things in your life
“If %*" ')0. pr(."r .'/ ,(&1 w(,
%*()3 .'/, %*(% w'/01 b"
")'/+*.” ― M"&,%"r E23*(r%

68. In a research paper from 2003 titled: “Counting Blessings Versus
Burdens: An Experimental Investigation of Gratitude and Subjective
Well-Being in Daily Life,” psychologists Emmons and McCullough studied
the effects of gratitude on undergraduate students.

69. They divided up participants into random groups: a gratitude-listing
group, a hassle-listing group and a neutral group. The participants
were asked to keep a daily or weekly log of their moods, behaviors,
symptoms etc.
The gratitude group exhibited increased well being over several
outcomes including positive affect. They reported feeling happier,
more optimistic and felling better about their lives.

70. Focus on 3 to 5 items that
you are deeply grateful
for today...

71. Feel deep heartfelt
gratitude and
appreciation for the
blessings in your life

72. #12. The art of giving and receiving
“I ,0"p% ()1 I 1r"(#"1 %*(% 0&f" &,
(00 -'.. I w'3" ()1 I ,(w %*(% 0&f"
&, (00 ,"rv&2". I ,"rv"1 ()1 I ,(w
%*(% ,"rv&2" &, -'..” ― K(*0&0
G&br()

73. Give someone else a smile, a
hug, a genuine praise. Uplift
someone else and take the
focus away from your own
troubles.

74. DO YOU ALLOW
YOURSELF TO RECEIVE
OR
DO YOU DEFLECT THE
PRAISE AND THANKS
FROM OTHERS?

75. You are worthy and you are good enough for all
the praise and thanks that you are receiving.

76. DEEP GENUINE
GIVING AND
RECEIVING=
HAPPINESS!

77. 1. Change your Perspective of Happiness: Switch the Formula from “do, have and be” to “be,
do and have.”
2. Drop Away the Stress...choose to let it go.
3. Understand Your Sphere of Influence and Your Realm of Control and begin taking action
there. Let go of the worry about the sphere that is beyond your realm.
4. Realize that Sleep and Rest are important for Happiness, Productivity and Creativity.
5. Develop meaningful social connections and nourish your relationships.
6. Attempt to feel great on a moment-to-moment basis and become aware of the
snowball effect of thoughts, feelings and emotions.
7. Change Your Energy and Persona: Instead of Being a Victim, Empower yourself as The
Architect and Creator of Your Life
8. Hour of Power-Set up a Daily empowering Practice that recharges your personal power.
9. Approach life with hope, possibility, positive expectation and a feeling of being lucky.
10. Cultivate practices that draw you into deep heartfelt laughter and increase those
activities.
11. Be deeply and insanely grateful for the good things in your life and make a short
gratitude and appreciation list every day.
12. Give and receive with abandon. Uplift someone else and allow praise and love directed
towards you to make you feel great.
LAUNCHYOURGENIUS.COM
12ACTIONABLE IDEAS TO BE HAPPY RIGHT NOW!

78. THANK YOU!
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Psychology and Scienceto you in
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I am a Creativity and Inspiration Coach, Writer and
Teacher.Contact meif you need a burst of Creativity and
Inspiration for you or your organization!
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