How to Boost Your Happiness

KEY: da:draxe.com . hub:huberman . nf:nutritionfacts.org . nih:nih.gov . ted:ted-talk . yt:youtube.com

Bible verses: the word for happy is usually translated as blessed, however the Good News Translation (GNT) uses happy often, so read the GNT if you're looking for the word happy instead of blessed.

📕 Books: Advtg:happiness-advantage→ . Conflict:conflicted→ . Great:great-partnership→ . How:how-of-happiness→ . Made:made-for-people→ . Switch:switch-on-your-brain→ . Win:how-to-win-friends→

[1] Source: Benner, Baker Encyclopedia of Psychology and Counseling. Happiness is a state of mind→

[2] Ancient: the Greeks and Aristotle, 1200 BC to 300 BC (Evans, Pocket Dictionary of Apologetics).

[3] Modern: philosophers theologians psychologists, from Renaissance and Reformation on, 1300 AD to present (Evans, Pocket Dictionary of Apologetics); here's some blah for fun lol.

[4] Scripture: happiness is forgiveness, right thinking and right living (forgiveness Psa 32:1-2, Psa 103:8-12, Rom 4:6-8; thinking Php 4:8-9; living humble merciful pure in heart Mat 5:1-10, Psa 37:11).

[5] In you: happiness is not found in something outside of you. it’s found in focusing on the good in the present moment, giving thanks, doing good, kindness forgiveness (📕How).

[6] FV: short for fruits and vegetables, linked to happiness calmness optimism life satisfaction, people who eat seven or more FV per day report highest happiness & life satisfaction, regardless of income employment class education or health (nf/FV).

[7] PBD: plant based diet, improves mood energy sleep decreases depression anxiety tension in 2wks; best foods: high ORAC fruits veggies beans nuts seeds (nf/PBD & da/PBD).

[8] Cocoa: powder or dark chocolate (70-90% cacao), theobromine in cocoa mild anti-depressant ups blood flow energy focus cognition & two main happy hormones (dopamine serotonin) which creates feelings of calm pleasure satisfaction & motivation (da/cocoa & news/chocolate).

[9] Banana: helps body produce serotonin release dopamine, increases mood energy prevents anxiety depression fatigue, under-ripe & ripe yellow best (da/banana).

[10] Serotonin: the happy molecule, found in fruit vegetables seeds; top foods: banana pineapple cherries kiwi avocado lettuce spinach tomato potato oats walnuts coffee cayenne paprika (nih/serotonin & nih/serotonin, Section 3.3).

[11] Blueberries: for adults and children, 2hrs after eating: significantly improve positive mood, feel more alert attentive enthusiastic inspired (nf/blueberries).

[12] Goji berries: super antioxidant, improves feeling of well-being and calmness, increases energy and athletic performance, protects eyes restores liver helps digestion (da/goji & nih/goji).

[13] Olive oil: extra virgin only; a diet that doesn’t have enough good fat causes depression, the mono-unsaturated fats in olive oil combats; also ups cognition balances hormones protects brain fights anxiety (da/olive-oil & nih/good-fats & nih/cognition & nih/cognition).

[14] Keto: low-carb diets are awful for happiness; carbs increase serotonin, so enjoy your favorite whole food carb sources, especially fruits banana potato whole grains (nih/keto & da/grains).

[15] Meat: arachidonic acid in meat inflames brain lowers mental health, worst is chicken and eggs (nf/meat & nf/meat).

[16] Water: dehydration shrinks brain increases confusion fatigue, drinking water immediately boosts alterness focus happiness, cold water hydrates fastest (nf/water).

[17] Vitamin C: helps body produce ‘zest for life’ hormone dopamine, leads to less inflammation more feelings of well-being curiosity creativity (nf/vitC), best to get through diet (see Cancer #34).

[18] Choices: wrong choices cause brain damage, right choices enhance brain function, five minutes of focused thought shifts brain to happier outlook; sticking to choices leads to greater happiness; read Miracle above (📕Switch & hub/choices @2h3m-2h12m).

[19] Purpose: happiness depends on a sense of meaning and purpose in life; people who strive for something—craft career relationship—are far happier than those who don’t have dreams or aspirations. find a happy person and you will find a project (📕How).

[20] Positivity: your brain becomes what you focus on (📕Switch); no more complaining or negativity, complaining ruins the ride, negativity kills productivity & relationships, be a winner not a whiner; choose to see the good in every situation & keep a positive outlook on life (from Bus & Dog above) … whatever is true noble right pure lovely admirable excellent or praiseworthy, think about such things (Php 4:8) … good practices: affirmations journaling avoid comparisons have fun help others & positive self-talk (da/positivity & da/self-talk).

[21] Gratitude: increases positive emotions; the fastest route to happiness is giving thanks (📕Great); a key to consistent happiness is to trade your expectations for appreciation; notice delightful things it boosts happiness; write a letter (da/gratitude & nih/gratitude & hub/delight & da/letter).

[22] Birthdays: usually lower happiness, don't compare just enjoy 🥳 (hub/birthdays @50-52min).

[23] Right living: happy are those who live a commendable life: faith community committed relationships love forgiveness helping others, all these things cultivate happiness regardless of one’s circumstances; happy are those who reject evil and walk in God’s ways (yt/right-living & Psa 1:1, Psa 94:12-13, Psa 119:1-3, Pro 29:18, Isa 3:10, Rev 1:3).

[24] Boundaries: avoid energy vampires—negative people controllers abusers manipulators. take control of your life. set healthy boundaries. know when/how to say yes/no. read Boundaries above.

[25] Grow & give: the two pillars of happiness, happiness is about growing and giving … Grow: learn something new challenge yourself set goals, pursuing rewards releases dopamine (hub/dopamine) … Give: happiness comes from what you give to the world, not what you take; giving time talents resources smiles uplifting words all count, do what you can with what you have … for ideas, read Perfect above.

[26] Love & effort: the two pillars of a good life; my summary of life, concisely captures what Bible teaches—to love God yourself & others, and give your best effort (love Jhn 3:16, Jhn 13:34, 1Jn 4:7-21; effort Ecc 3:12-13, Gal 6:9-10, 2Th 3:13); 75yr study: loving relationships make a good life (ted/love & hub/effort @2h17m-2h22m).

[27] Smile & laugh: both boost happiness; learn to use setbacks as setups for laughter (ted/laugh) … with others: always look happy and cheerful 🙂, eye contact & non-sexual touch creates connection, increases oxytocin and well-being (Ecc 9:8 & hub/connect @1h41m-2h3m).

[28] Contentment: happiness lives between too much & too little; if you are not satisfied with what you have, you will never be satisfied with what you want; contentment is an attitude that must be developed (Pro 30:7-9, Php 4:11-13, 1Tm 6:6-8, Heb 13:5).

[29] Generosity: increases happiness self-esteem, lowers blood pressure lengthens lifespan; be generous with words, people remember how you make them feel, read 📕Win (cc/generosity & nf/generosity & hub/generosity @1h24m-1h32m & ted/happy & ted/words).

[30] Goals: find something to look forward to—people who have goals report more happiness & well-being; why you pursue something is more important than what you pursue, so know what you want and go after it (📕Advtg & news/goals) … tip: know your strengths & weaknesses, what fulfills you, and go that way. if you’re not sure, go to 16personalities.com, take the free personality test for ideas.

[31] Music: or music therapy, good for calming and centering, boosting happiness and feel-good endorphins, can be active or passive, and humming should be done daily with or without music (da/music & news/hum & news/hum).

[32] Be kind: it boosts happiness self-esteem, ups immunity lowers depression anxiety slows aging (da/kind & nih/kind).

[33] Lighting: bright day dim evening dark night is best (hub/lighting @6-14min & see Sleep #20 #31).

[34] Exercise: frequent mild/moderate intensity ups happiness long-term, extra intensity makes you feel even better (da/exercise & see Exercise #1).

[35] Declutter: let go of what doesn’t serve you; simplifying your surroundings increases peace and focus, lowers anxiety improves mood and purpose; regardless of age, clutter at home negatively impacts well-being (nih/declutter & news/benefits).

[36] Grounding: aka earthing, lowers stress inflammation pain, signifigantly improves positive moods energy levels and sleep (da/grounding & news/grounding & see Pain #36).

[37] Meditation: focus increases happiness; meditation 5-13 min/day greatly increases ability to focus; a wandering mind is an unhappy mind, stay present (hub/meditation @1h32m-1h40m).

[38] Social media: linked to poor mental health depression anxiety loneliness, avoid or set time limits, watch Dilemma above (news/social-media).

[39] Consumerism: teaches a person to focus on what they do not have, encourages spending money they do not have, to buy things they do not need, for happiness that will not last. it is a highly efficient system for unhappiness (📕Great).

[40] Hormone hacks: dopamine eat healthy be kind complete tasks, oxytocin give compliments be playful hug hold hands get massage, serotonin get sunshine walk outside exercise, endorphins watch comedy laugh with others (da/hacks).

[41] Disagreements: relationships are key to a happy life and disagreements are part of relationships, see conflict as an opportunity for deeper connection better outcomes, read 📕Conflict.

[42] Aromatherapy: boost dopamine improve mood spread happy; top scents: lemon orange bergamot frankincense lavender jasmine rose more (news/aromas & news/lemon & news/orange).

[43] Loneliness: we're made for friendship, learn how to build life-giving friendships (read 📕Made and Win) … loneliness comfort verses: Psa 27:10, Psa 23:4, Psa 25:16-21, Psa 34:18, 2Ti 4:16, 1Pt 5:7, Psa 55:22. God is with you, He's close, He cares, and He's listening … lavender marjoram sandalwood scents treat loneliness (news/aromas).

[44] Faith: happy are they who trust themselves with the conquering Lord & who fight side-by-side with Him, doing their little in His name & by His strength -Spurgeon (see Psa 118:8-9, Pro 16:20, Jer 17:7).

[45] Me-time: aka recharge time, here's recharge ideas.

[46] Where to start: do or schedule something today, and make happiness a priority everyday. Q: what item on this page would make you happiest? how many items can you do? can you do them all?

[47] Prayer: reduces stress boosts positive energy (from Dog above); faith makes you well (Mat 9:18-22); words change molecules, watch how water and rice change; words have the power of life & death (Pro 18:21), speak life over your health.

* End note: if you made it this far, nice job. And if you want more, here's: How to View Food.

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Whatever brings you to this page, I wish you great health and hope on your journey.

Be strong and believe. You can do all things (Phil 4:13).

Peace and Love,
Ben