Amp up the amount of happiness in your life each and every month of the year by intentionally focusing on 12 strategies that the science of happiness and well being has proven can increase your feelings of happiness and satisfaction.
Even better: know that, if you add these actions to your life, your feelings of increased positive emotion can last for days, weeks, and even months!
If this is the year you decide to get serious about adding happiness that lasts to your life, here are 12 happiness strategies for 2014 and suggestions to make them work for you:
January: A Month of Hope and Plans
The beginning of the year is traditionally about new years’ resolutions. This year, write one positive goal you have for the coming year down on your calendar each morning of each day of January. Also write your plan to make it a reality. Then, resolve that you will intentionally invest your time and energy to work on your resolutions during the year and to live a happier life by implementing these 12 happiness strategies – one each month.
February: A Month of Gratitude
Gratitude is the antidote to greed, envy, and jealously. We feel much happier when we are being grateful for what we have, rather than envious of what we don’t. Remember, no one has everything! This month, each night before going to bed, take a daily gratitude inventory. Write down three things you are grateful for about your life – your relationships, your work, your character, your family, your country, the world around you, your life.
March: A Month of Kindness
Plato said, “Be kind, for everyone you meet is fighting a hard battle.” And, if you look around, it’s still true today. This month, find one opportunity each and every day to perform some kind act for someone else – even the simplest act of holding a door open for another will do. And, each day, after your act of kindness, enjoy the feeling that, for at least one shining moment, you are the personification of all that is good about the human race.
April: A Month of Optimism
Each day this month, be more conscious of your negative thoughts – if you have any. And every time you do, immediately “dispute” it by intentionally replacing the negative thought with a positive one. Do this each time you think a negative thought for a month, and notice how your thinking might change.
May: A Month of Friendship
Close relationships are one of the longest-lasting of happiness-increasing strategies. But, sometimes, we take our friends for granted – or are “too busy” to see them. This month, at least one time per week, reach out to a friend and arrange to spend time with them. This can be as simple as a walk, a meal, coffee, drinks – whatever you choose. But find the time to visit with your friends face-to-face this month.
June: A Month of Love
Traditionally, June is a month of weddings – and love is all around us. Each day this month, call, write, or email someone you love or care deeply about – one per day – and tell them how much they mean to you – and how happy you are that they are a part of your life – even if you haven’t been the best communicator up to now. Notice reactions – yours and theirs.
July: A Month of Spirituality
Studies have proven that people who have spirituality in their lives – whether it’s their own secular belief system, their own faith, or some organized religion – are happier. We don’t know if it’s because of the fellowship of a caring group of like-thinking folks, or the spiritual beliefs themselves. This month, make a conscious effort to spend some moments each day – perhaps during lunch – repeating to yourself at least one “prayer” or belief you hold.
August: A Month of Health, Fitness, Skill
Summer is a great time to focus on increasing your health and fitness – and on using your skills and abilities to their max. This month, begin some daily fitness regimen (check with your doctor first if needed) – even if it’s only walking. In addition, make a list of your top skills, talents, and abilities and assess if you are using them to their fullest. If not, take one step per day to begin doing so.
September: A Month of Contribution
Making a meaningful contribution to make the planet a better place is one of the longest-lasting, happiness-increasing strategies known. What are you contributing? This month is your chance to decide what difference you’d like to make in the world. Spend a few minutes each day at lunchtime and write down ideas about how you can make a positive difference in the world. At the end of the month, decide on a plan of action – and begin! The world needs you and your contribution!
October: A Month of Savoring
Fall is a season to enjoy the changing foliage in many parts of the world. Consciously spend at least five minutes each day focusing your attention exclusively on something of beauty outside – changing leaves, trees, clouds, sky – something. Five minutes of complete attention to savor the beauty of life around you – each day, every day.
November: A Month of Forgiveness
Forgiveness is a powerful, although a slightly more complicated, happiness strategy. We forgive others to make us feel better. This month, examine your life and see if there are any lingering resentments you are holding on to that are holding you back from joy. If so, do two things: First, write the apology letter you would have liked to have received from the person who has wronged you. Second, rise above your desire for revenge, and write your letter of forgiveness to them. No need to mail it, just recall the hurt or violation, write about your feelings. End the letter with your statement of forgiveness. Just this simple act of writing a forgiveness letter can often grant you freedom from your negative thoughts and give you increased happiness.
December: A Month of Generosity
The end of the year is a time for giving – a time to donate your time, your money if you can, your skills, your positive energy, your attention – to others to help make their life a little better. Each day, find one opportunity to give something of yourself to help another – and notice your feelings.
For the best results, remind yourself of each month’s happiness strategy by adding these topics to your calendar – every day of each month. Then, each day of the year, find creative ways to act on these strategies – and enjoy your reactions and your increased feelings of happiness. You’ll notice that these feelings will last far longer than the happiness you feel from just partaking of the pleasures of life – and will be more meaningful to you.
No matter what your situation, remain hopeful about increasing your happiness. The truth is that no one is ever out of the game when it comes to living a happier and more fulfilling life! As the months of this year unfold, continue all of the 12 strategies that work best for you. If you do, a year of happiness can be yours.
[About the author: Henry S. Miller is the author of The Serious Pursuit of Happiness: Everything You Need to Know to Flourish and Thrive, and Inspiration for the Pursuit of Happiness: Wisdom to Guide your Journey to a Better Life. He is also the creator of the online membership program Get SERIOUS About Your Happiness: 20 Transformational Tools for Turbulent Times. As President of The Henry Miller Group, he is a speaker, trainer, and consultant helping organizations improve engagement, performance, and productivity specifically by increasing employee well being. Photo credit: danielmoyle]