5 Scientific Ways to Instantly Brighten Your DayDocument Transcript
5 Scientific Ways to Instantly
Brighten Your Day
How nice would it be to push a button and instantly feel happy, uplifted, and fun?
Turns out you can. Or at least exert the same amount of effort for the same results.
Recent studies are upending the age-old belief that emotions just happen to us. In fact,
its just the opposite. We often choose which emotions we'll experience. The problem is,
we don't realize exactly how we bring these emotions on ourselves.
If you'd like to choose happy more often, here are five concrete things you can do in less
than 20 minutes that have scientifically shown to change your brain chemistry and your
Move your body
Extensive scientific research shows that our body language shapes what we think and
how we feel. In a study performed by Harvard researcher Amy Cuddy, just two minutes
of assuming "power poses" is enough to make us feel confident, upbeat, and alert.
What is a "power pose"? It all has to do with open body language. Extend your arms from
side to side, open your chest, and raise your chin. You don't even have to work up a
sweat. The simple act of opening physically is enough to change your brain chemistry for
Practice gratitude exercises
What do you focus on when you're feeling bad? Most likely, the promotion you didn't get,
the amount of work still on your plate, or the person who was rude to you. All the things
that aren't as you'd like them to be.
All the good stuff in your life? You probably take it for granted. It's a psychological
phenomenon known as Hedonic Adaptation, and it happens to all of us.
Want to appreciate your life, ward off Hedonic Adaptation, and be happier?
Simply taking a moment to focus on five things you ARE happy with is enough to feel
much happier in minutes.
It's easy to forget that we live in the most prosperous time in history. Chances are that
you eat better than kings and queens did 150 years ago. Take a minute to recognize all
that is good in your life from your relationships to your career to your health. Take a
minute to appreciate how many people would struggle for the things you take for
Tell someone you love how you feel
We often feel we need people to be nice to us when we're feeling down. In fact, the
answer is quite the opposite. What we need is to be kind to other people.
One psychology professor found after writing out a note to someone they appreciated,
every one of his students reported an increase in happiness. That's without even
delivering the note. By sharing those hidden feelings of gratitude you'll get to experience
them. You'll get to see the other person be touched by your gesture, compounding the
Who in your life hasn't heard how much they mean to you in a while? Simply writing an
email or taking 30 seconds to tell them how you feel in person will brighten both your
Take a walk outside
Per day, American white-collar workers will spend eight hours a day sitting in front of
their computers and on average, another 3.5 in front of the television. With all that
sitting and staring, it's no wonder that we sometimes feel stifled.
Exercise is shown to decrease feelings of depression, and doing so outside magnifies the
effect. Sunlight helps our body synthesize vitamin D, which is linked to increased
serotonin. Even a tree-lined walk will do the trick, as feeling closer to nature is also
linked with greater happiness levels.
A University of Rochester study found that just 20 minutes a day in a natural setting can
"significantly boost vitality levels."
Want to cut back on stress and feel better almost immediately? Smiling is the easiest
Repeated studies have shown that even a forced smile will lower your heart rate,
decrease stress, and increase feelings of happiness.
For maximum effect, the University of Kansas Department of Psychology has found that
a genuine Duchenne smile is best (the smile that activates the muscles around your eyes
and forms crows feet).
Combine this with the fact that smiles are literally contagious -- people you smile at are
much more likely to smile back at you -- and you've got a positive feedback loop that is
guaranteed to lift your spirits.
Know someone who could use an instant pick me up? Share this with them (and maybe
also a gratitude note).