So many of us think that we have to sit in meditation for long periods to gain enlightenment and a sense of peace with ourselves and our lives. Nothing could be further from the truth. Meditation is, of course, one path—but it’s not the only path. In fact, I have found in my own life and working with hundreds of patients that it’s not the big things that make the greatest impact on our day-to-day happiness. It’s the little things we do every day. These baby steps are what help you look at life with a different perspective; they re-energize you and reduce daily stress and worry. It’s these everyday enlightenment strategies, which I talk about below, that result in a greater sense of wellbeing, happiness, and health.
Try one or all of them; you’ll find, as I did, that these have a lot of power to change your outlook for the better.
1) Take thirty seconds every day to give thanks. From the moment you wake up in the morning until the time you go to sleep, look at life with gratitude. It could be for your hot cup of coffee in the morning, the legs that power you through your daily walk or run, or that you were able to finish a tough project for work. Gratitude helps you look at life from a glass half full perspective, and it’s this perspective that is the key to happiness.
2) Get outdoors. The trees, the fresh air, the beautiful sky: being in nature relieves worry and anxiety and just makes you feel better. Taking time to be in nature is an easy mood boost—as long as you’re not on your phone while you’re “nature bathing” as this is sometimes called.
3) Incorporate mindfulness into the everyday. Chew slowly, and be aware of how that salad tastes in your mouth at lunch, slowly massage a cleanser or moisturizer into your skin before bed—appreciating how it feels, take a few deep breaths in and out while you’re stuck at a red light. There are always simple acts of mindfulness to be experienced. These help us to truly appreciate the moments that make up our days—and our lives.
4) Take a moment to be silent. We all have so much going on—and things are constantly coming at us from our phones, our jobs, and our families—that silence can be a wonderful thing. Close your eyes and listen to the rhythm of your breathing. This could also be a good time to express gratitude for something in your life—or you can have no other purpose other than pure silence. Being quiet in ourselves helps to press the reset button on any judgment, worry, or ruminations in our heads.
5) Reframe negative thoughts with more positive ones. We all have an underlying pattern of thoughts that plays over and over in our minds. Become aware of them and redirect them in a more positive way. This may take time and practice, but once you get into the habit of doing this, you will find yourself feeling more positive about life overall. As the Chinese philosopher Lao Tzu has said, “If you correct your mind, the rest of your life will fall into place.”
6) Smile, and be kind. We have circuits in our brains that regulate empathy and a desire to make others happy, be it allowing someone to merge in traffic ahead of you or saying thanks to the barista making your mid-day coffee. When we’re kind to others, these areas of the brain give off a pleasurable response through the mood-boosting natural chemicals oxytocin and dopamine. We may be helping others, but we’re also helping ourselves!
7) Take a social media break. Whether it’s Facebook, Instagram, Twitter, or TikTok, social media today can sometimes make it look like everyone has a better life than you, but that’s only how it seems. As hard as it is to do, be careful not to judge your day and your life by how it compares to someone else’s.
8) Turn off all electronics an hour before bedtime. This stops the news, texting, emailing, social media scrolling cycle that can often trigger anxiety when your body and mind should be slowing down for the day. What’s more, the blue light from devices has been shown to hinder production of the sleep hormone melatonin—why this strategy can help you get better sleep too.
9) Cultivate your spiritual self. Spirituality gives you a sense that there’s something greater in the world than just you. This is a humbling way to think and seems to help happy people shrug off the not-so-great things that are guaranteed to happen in life. The best way to do this is during moments of silence or when you’re outdoors in nature.
10) Work toward the goals you want to achieve. Believe that you have something to offer this world. It’s important to believe in yourself, love yourself, and fulfill your dreams, no matter what others say or who does and doesn’t believe in you. By following your heart, you’re staying aligned with your higher self, which is proven to increase an overall sense of wellbeing.
Keep in mind that there’s plenty of research that links happiness with better health: improved immunity, lowered blood pressure, better sleep, and reduced stress. So go out there and take charge of your happiness, one small step at a time!
