What are the 5 behaviors recommended to increase happiness?

In the opening paragraphs, we’ll provide a quick overview of the key behaviors linked to increased happiness according to scientific research. Then we’ll dig into each of the 5 behaviors more deeply throughout the article, using headings, subheadings, and tables where applicable.

Table of Contents

Overview of the 5 Key Behaviors

Numerous studies have shown that happiness levels are not fixed, but can be increased through intentional activities and practices. Research has consistently pointed to 5 behaviors that are strongly correlated with higher reported levels of life satisfaction and well-being:

Practicing gratitude – Regularly counting blessings and expressing thanks is associated with more positive emotions.

Engaging in acts of kindness – Helping others provides meaning and improves emotional health.
Spending time socializing – Interacting with others helps ward off loneliness and builds community.
Being mindful – Increased awareness of the present moment reduces stress.

Developing coping strategies – Having tools to deal with setbacks and negative emotions enables resilience.

We’ll now explore the research behind each of these 5 key behaviors in more detail.

1. Practicing Gratitude

Studies show that cultivating gratitude – regularly appreciating the positive aspects of life – is one of the most reliable methods for increasing happiness. People who keep gratitude journals, reflect on what they’re thankful for, express gratitude to others, and savor positive experiences report higher levels of positive affect and life satisfaction. Here are some key findings on gratitude and happiness:

Gratitude Journaling

In a two-month study, participants who kept a weekly gratitude journal felt more optimistic and satisfied with their lives compared to those who recorded hassles or neutral events.
Another study found that journaling about gratitude reduced materialism and strengthened a sense of purpose in life over time.
Writing a gratitude letter to someone who made a difference and delivering it in person provides a happiness boost that can last months.

Gratitude Reflection and Expression

Reflecting daily on things one is grateful for leads to increases in positive affect and reductions in negative affect.
Telling someone something you’re thankful for about them (gratitude expression) significantly increases happiness and life satisfaction.
Both feeling and expressing gratitude independently contribute to well-being.

Gratitude Meditation

Engaging in gratitude meditation, focusing the mind on what you’re thankful for, can enhance happiness, life satisfaction, optimism, and positive affect.
These benefits hold even when controlling for personality traits like extraversion.
The part of the brain associated with moral reasoning and social decision-making (the medial prefrontal cortex) is especially active during gratitude meditation.

Overall, evidence clearly indicates that consistently practicing gratitude in various forms stimulates positive emotions, increases life satisfaction, and reduces depression.

2. Engaging in Acts of Kindness

Helping others not only benefits those on the receiving end, it boosts happiness for the giver as well. Whether through volunteering, supporting friends and family, or donating to charity, acts of kindness are linked to higher subjective well-being and self-esteem.

Volunteering

People who regularly volunteer report higher levels of happiness, life-satisfaction, self-esteem, sense of purpose, and physical health.

One study found the “helpers high” experienced by volunteers was comparable to the positive effects of earning an extra $100-200k per year.
Even small acts of kindness offered spontaneously in daily life, like helping someone carry groceries, are associated with greater happiness.

Supporting Loved Ones

Providing social support and helping loved ones through difficult times is linked to many positive outcomes.

Caring for aging parents or chronically ill spouses, while challenging, provides a sense of purpose. Support groups aid caregiver well-being.
Actions as simple as listening attentively or expressing gratitude to a partner can strengthen relationships and increase happiness.

Charitable Giving

Giving money to charity activates reward centers in the brain, creating what scientists call a “helper’s high.”

People who donate a higher percentage of income to charity report greater life satisfaction.
The mood gains from giving to others can last for days, weeks, or even months.

Overall, altruistic behaviors like volunteering, caring for others, and donating promote happiness and life satisfaction across cultures and income levels.

3. Spending Time Socializing

Humans are inherently social creatures. Interacting with others provides companionship and a sense of belonging that’s vital for well-being. Investing time in social relationships and community leads to higher happiness levels:

Strengthening Relationships

Spending time with intimate partners, close friends, and family is strongly correlated with increased happiness and reduced stress.
People who feel more socially supported experience greater life satisfaction and self-esteem.

Socializing can boost moods, especially in older adults vulnerable to loneliness and isolation.

Building Community

Joining social, recreational, religious, or support groups provides connection and enhances health.
Having a wider social network and more diverse social roles is linked to greater psychological well-being.

People with higher social capital and community integration report less anxiety and depression.

Online vs. In-Person

Interacting in real life is more beneficial than online-only relationships in terms of buffering stress and combating loneliness.
However, online communities can provide meaningful connections too, especially for those with limited mobility.

Video chatting with friends and family engages more senses and conveys more emotion than texting or messaging.

The takeaway is that nurturing social relationships and community, whether in-person or online, promotes happiness and mental health.

4. Being Mindful

Mindfulness means maintaining awareness of the present moment. It involves focusing attention on your thoughts, feelings, and sensations in a non-judgmental way. Research shows cultivating mindfulness significantly reduces stress and enhances well-being:

Reduced Negative Thinking

Mindfulness decreases rumination, worrying about the past, and negative thought patterns.
It enables reframing situations more positively and increases emotional intelligence.
Mindfulness-based cognitive therapy helps prevent recurring depression.

Lower Stress Response

Mindfulness reduces physiological markers of stress like blood pressure and cortisol.
It increases activity in the prefrontal cortex, leading to more rational responses to stressors.
Regular mindfulness practices shrink the amygdala, the brain’s fight-or-flight center.

Increased Self-Awareness

Mindfulness meditation helps people better understand their own thought patterns, emotions, values, and motivations.
This self-insight enables making choices more aligned with your true needs and desires.
Brain scans show mindfulness boosts neural networks associated with enhanced self-awareness.

Overall, mindfulness training creates a “breathing space” for clearer thinking and awareness. It enables more skillful responses to challenges instead of reflexive reacting.

5. Developing Coping Strategies

Life brings inevitable setbacks – deaths, illnesses, career disappointments, relationship issues. Everyone faces adversity. How these difficult events impact your long-term happiness depends largely on having effective coping strategies.

Cognitive Strategies

Reframing situations positively, disputing negative thoughts, and managing expectations can increase resilience.

Seeking help and support enables processing problems and boosts self-efficacy.
Humor provides perspective and releases endorphins that alleviate distress.

Emotional Coping

Healthy distractions like exercise, socializing, hobbies, and relaxing activities regulate emotions during stressful times.

Journaling and expressing feelings helps avoid bottling up negativity and ruminating.
Practicing self-compassion eases shame, builds confidence, and counters perfectionism.

Professional Support

Getting professional support via counseling, therapy, career coaching, support groups, or psychiatric care enables processing trauma.

Anti-depressant medication may be warranted in some cases to manage mood disorders.
Relaxation techniques like meditation, yoga, massage, and deep breathing tamp down the body’s stress response.

Having an arsenal of positive coping strategies fortifies your ability to handle adversity and bounce back stronger.

Conclusion

Extensive research clearly demonstrates that engaging in the behaviors of expressing gratitude, acting kindly, socializing, being mindful, and utilizing healthy coping mechanisms reliably increases happiness and life satisfaction. Making these five keys part of your regular routine can help maintain emotional well-being and build resilience even during times of stress and hardship. Small steps to incorporate more gratitude, altruism, connection, mindfulness, and adaptive coping will compound over time to produce significant gains in your overall happiness and mental health.