do you want to be happy well happiness is a mental state that can be developed over time
which begins with a positive mindset your thoughts have the power to influence how
you feel over time and the more you think about what makes you happy the happier you'll become
in today's video we'll be discussing the five secrets to long-term happiness and how to put
them into practice daily so that they have an impact on your life so if you take a look these
are the five keys to happiness which we'll be discussing further in this video gratefulness
practicing mindfulness make goals exercises and spend quality time with family and friends
now let's start with number one be grateful do you know the universal happiness formula
it's really quite simple it's being thankful many people inquired about
the law of attraction which they learned about in the book the secret according to the book by
constantly thinking or manifesting about certain things one can attract what they want in life
however some people claim that it does not work they don't get what they want even if they think
about it all the time so what's missing from the secret formula it's actually quite simple it's
your underlying emotion when you constantly think about what you want as an illustration consider
the following are you attempting to attract money by thinking about it at all hours of the day and
night because you are dissatisfied with your current financial situation or when it comes
to money are you content with your current state of abundance the key to happiness and achieving
your goals in life is to be grateful for where you are right now to attract more financial resources
you must first recognize how fortunate you are to be in this state of abundance you must be
thankful for your current circumstances okay you may not be living in a massive mansion right now
but you should be grateful for the fact that you have a clean place to live you may not be
a billionaire or a millionaire yet if that's your goal but you should be grateful that you
don't have to worry about food being happy is all about being grateful for what you have right now
when you are happy with what you have right now and then begin imagining what your life could
be like if you had more financial resources you will truly attract what you want and more
financial resources this is the secret make a habit of looking around and feeling thankful and
grateful for what you have from now on consider how fortunate you are now and consider what your
life might be like if you had more resources only then will you be truly happy and only
then will you be able to attract what you desire so be thankful and imagine all the possibilities
number two be mindful the majority of people live their lives in a reaction mode
they react to something in their environment a conversation a changing traffic light the
boss calling a meeting but they aren't always fully aware of what is going on around them
they can become so preoccupied with life's distractions that they fail to enjoy it you've
probably heard the expressions be more mindful or be present in your day but do you know what they
mean is it simply being aware of your surroundings or is there a deeper concept to be explored is
it possible to reap the benefits of mindfulness and what exactly does being more mindful entail
you see mindfulness is defined as the practice of maintaining a non-judgmental state of heightened
or complete awareness of one's thoughts emotions or experiences on a moment-to-moment basis
according to merriam-webster and mindfulness is achieved by focusing your attention on the
present moment on what you are experiencing right now it makes no difference where you
are or what you are doing you simply tune into the present moment experience
according to helpguide.org you can choose any task or moment to practice informal mindfulness
such as eating showering walking touching a partner or playing with a child or grandchild
and if you want to practice mindfulness here's how begin by focusing on your body's sensations
inhale deeply through your nose allowing air to enter your lower belly and allow your tummy to
fully extend exhale through your mouth now take note of your inhalation and exhalation sensations
slowly and carefully complete the task at hand make use of all of your senses take in every sight
touch and sound savoring each sensation when you notice your mind wandering
from the task at hand gently bring it back to the sensations of the moment
and there you go mindfulness can be practiced as part of yoga aikido or tai chi training or
as a form of meditation in and of itself and if you were wondering about some of its benefits
here they are it makes you happier and feel more peaceful it helps you stay healthier it minimizes
the negative impacts of illness it improves your relationships it regulates your emotions
it enhances your quality of sleep and it helps you eat healthier number three set goals how we
feel and think about the future as well as how we work toward it can have an impact on our happiness
possessing a sense of purpose optimism and hope can all help you feel happier
with an optimistic or hopeful outlook we're more likely to experience positive emotions feel more
confident have higher life satisfaction have better physical health and are less likely to be
depressed we are also more likely to take physical care of ourselves and stick to medical treatments
of course we must be realistic but hope and optimism both contribute to our resilience
by assisting us in coping with adversity approaching relationship issues constructively
taking a more active solution-focused approach to dealing with problems and being more likely
to seek help from others you see finding and pursuing meaningful goals is a way of connecting
the present to the future and research shows that it can also boost our happiness and well-being
although our personality or circumstances may incline us to see the future more positively
or negatively science shows that there are future focused practical actions we can take
that can contribute to how happy we feel right now we can definitely make our dreams a reality
by setting and working towards our goals however not all objectives have the same
potential to contribute to our happiness so what makes a goal exciting for us to achieve
if you're interested in this pay keen attention because according to research the following
steps should be taken to maximize the happiness and well-being benefits of our personal goals
one rather than doing things we quote unquote should do or being motivated by an external factor
our personal goals should be freely chosen by us for example to look good or get rich
2. we should express them as something we actively want to move toward rather than something we want
to stop or avoid 3. they should hold personal significance for us and reflect our enduring
interests and values 4. we should diligently plan how we will work towards our goals
five being productive in our efforts to achieve our objectives by identifying small steps to take
you see working on goals we've chosen and are interested in can provide us with a sense of
direction and control as well as help us find meaning and purpose while also being enjoyable
and or fulfilling goals can also help us prioritize and structure our time and they
can boost our confidence as we progress toward them our ambitions do not need to be lofty we can
try to set small goals for ourselves that will add up to something meaningful to us in the long run
number four exercise exercise as you probably know has a plethora of health benefits that
can lead to a happier and healthier lifestyle it makes no difference whether you're doing cardio
strength training or working on your balance and flexibility all types of exercise can provide
you with happiness enhancing benefits extensive research has been conducted on the effects of
physical activity and fitness appears to have a positive impact on areas such as longevity
nutrition emotions and self-esteem all of which influence your overall happiness in a variety
of ways according to research and if you're wondering this is how exercise makes you happier
a variety of studies have found a link between physical activity and your mood
exercise for example is a depression prevention measure that may have a comparable effect to
antidepressants in treating major depressive disorder mdd and it doesn't take much effort
to see results according to a 2018 study as little as 10 minutes of physical activity per week made
people feel happier however more exercise is better and increasing your exercise frequency
has been shown to increase your happiness exercising outside may also increase happiness
a 2013 study for example found that exercising in nature boosts mood and self-esteem while lowering
tension anger and depression in addition to improving your mood here are six additional
health benefits of exercise that may make you smile exercising extends your life boosts energy
improves sleep boosts memory motivates healthier eating and improves your immune system also here
are some key findings about the relationship between physical activity and happiness
brain plasticity is stimulated let me explain your brain's ability to change adapt and deal with
emotions is referred to as emotional intelligence according to a 2020 review exercise improves brain
plasticity in patients with depression and can alleviate depressive symptoms serotonin function
improves serotonin is a brain chemical that is associated with happiness and running increased
tryptophan hydroxylase an enzyme required for the production of serotonin according to a 2017 study
hippocampal volume increases and i know a mouthful but here's what it means
aerobic exercise increased the size of the anterior hippocampus the part of the brain
that is responsible for spatial memory according to a 2011 study physical activity improves spatial
memory which means subjects could remember things about their surroundings better such as how to get
to a favorite restaurant or where they had left their keys just to mention a few number five spend
quality time with family and friends while alone time is important for creativity and inspiration
so is spending quality time with friends and family spending time with friends
and family has been shown in studies to make a significant difference in one's happiness
even you introverts benefit from social time according to studies the amount of time spent
with friends and family contributes significantly to happiness even more than an increase in income
we are happy when we have family we are happy when we have friends and almost all the other things we
think make us happy are actually just ways of getting more time family and friends explains
harvard happiness expert daniel gilbert while money cannot buy happiness spending time with the
people you care about is always a wise investment and spending more time with friends and family is
good for your mental health and relationships good times are better shared with friends and
family and bad times are better shared with family so don't overlook this important aspect of life
well thank you all so much for watching have a great day and i'll see you all in the next one