Boost yourself on:​ Psychology, happiness, strategy, life, activity, interest,

value, social, learning, goal, positive, emotion, habit.

Foreword

Everyone wants to be happy, even if they don’t admit it openly. Whether

your dreams are about professional success, spiritual fulfillment, or love,
you covet these things because you believe that they will make you
happier.

The world, as you know it, is full of many factors that can hamper your
happiness, and in one way or another, there are a lot of improvements that
you can make if you want to be happy. These days, everyone is drowning
in so much information and rapid change, and it has become necessary to
seek new strategies to help you stay happy.

This summary spurs you to step back and consider your assumptions
about how to become a happier person and whether it is possible for you. It
will help you understand that becoming happy is possible, and it is in your
power to do it yourself.

Sonja Lyubomirsky is a professor of psychology at the University of

California, Riverside. She and her research have been the recipients of
many honors, including the 2002 Templeton Positive Psychology Prize and
a multiyear grant from the National Institute of Mental Health. She offers a
roadmap for becoming happier and shares surefire tips for remaining so for
life.

“Happiness in my humble opinion, is the Holy Grail, ‘the meaning and

purpose of life’, as Aristotle famously said, ‘the whole aim and end of
human existence’.” ~ Sonja Lyubomirsky

1. Everyone wants happiness, but it requires work — a lot more than

the average

Over the years, many people have tried to answer questions that pertain to
happiness: What are the meanings and mysteries of happiness, is it
possible to acquire more of it, and can new happiness endure? These
foundational questions are necessary if you want to understand what
happiness means.

Every day, we are saddled with a lot of tasks — family, work, personal
goals, and we try to do as much as we can with the hope that we will be
happy. It gets to the point where we become so absorbed in these activities
that we forget how to live and intentionally seek happiness.
Few people realize that by applying some practical strategies, you can
enhance your brain and increase your chances of being happy. Happiness
offers a myriad of rewards, not just for the person but for the people around
you.

The science of happiness is more than just a fad. Striving to be happy is a

serious, legitimate, and worthy aim. Results from research suggest that
enjoying a real increase in your happiness is, in fact, attainable if you are
prepared to do the work.

“If you make a decision to be happier in life, and you understand that
this is a weighty decision that will take effort, commitment, and a
certain amount of discipline, know that you can make it happen.” ~
Sonja Lyubomirsky

This summary assembles and interprets the discoveries about how to

become happier, using them as jumping-off points to teach skills that you
can use to shift to a higher and sustainable level of well-being. It is about
how to become a happier person, supplying you a road map-happiness
increasing strategies — backed by the results of thousands of research
participants.

So, if you are interested in becoming happier, exploring the scientific

approach to happiness, and looking to improve your life generally, then this
is your manual to a better experience. Keep reading to find out how you
can live a more fulfilling life and influence others around you to do the
same.
2. The key to happiness does not lie in your genes; it begins with
changing what you do and how you think

People tend to look for happiness in the wrong places. They often look for
the things that they believe would make a massive difference in their lives.
According to scientific research, these things make only a little difference.
So, while you think a relationship, more flexibility at work, and weight loss
will make you happy, you’re overlooking the real sources of personal
happiness and well-being.

National representative samples of US adults indicate that 54% are

moderately mentally healthy but lack enthusiasm about life and are not
actively engaged with the world. This explains why a wide range of people
feel the desire to be happier.

In a study at the University of Pennsylvania, professor Martin Seligman

taught a single happiness-enhancing strategy to severely depressed
people. The exercise involved recalling and writing down three good things
that happened every day. Within 15 days, their depression lifted from
severely depressed to mildly or moderately depressed, and 94% of them
experienced relief.

Happiness is an important goal, one that you have every right to pursue.
Lyubomirsky, Ken Sheldon, and David Schkade, in January 2001, sought
to prove that lasting happiness was possible and identified the most critical
factors that determine happiness:

● Circumstances (10%): Your current situation is only 10%

responsible for how happy you are at any time.

● Set point (50%): ​Some people are born with a particular happiness
set point that has its origin in genes. This governs how happy a
person will be throughout their life.

● Intentional activity (40%): Your behavior also influences your

happiness. The key to happiness lies not in changing your genetic
makeup or circumstances but in your daily intentional activities.

If you desire greater happiness, you need to devote time and commitment
to search for it. Doing this involves making permanent changes that require
effort and dedication every day of your life.

“In becoming happier, we bolster our feelings of self-confidence and

self-esteem; we come to believe that we are worthy human beings,
deserving of respect.” ~ Sonja Lyubomirsky

Compared with less happy people, happier people are more friendly,
energetic, charitable, and cooperative. They have better relationships and
perform better at their jobs. They also have stronger immune systems and
are physically healthier than unhappy people.
3. Nobody is born with lasting happiness; it is your responsibility to
keep creating it for yourself every day

Human happiness lies on a continuum — a numerical scale that ranges

from very low to very high. Everyone fits somewhere on that scale, and it is
critical to find out where that may be. Happiness is the experience of joy,
contentment, or positive well-being, combined with a sense that one’s life is
good, meaningful, and worthwhile.

But over time, depression has become more prevalent for many reasons.
The first reason is that people’s expectations about what life should be are
higher than ever, and they become disappointed when reality does not
come close to perfection

Secondly, the increasingly individualistic culture leaves everyone all alone

to manage everyday stresses and problems. This compels them to blame
only themselves for their failures.

Your mind is your biggest asset in your quest for happiness.

Other factors, such as job insecurity and less social support from the
family, also contribute to the prevalence of depression. Depression requires
you to see a mental health professional for help as soon as possible.

There are three major myths about happiness that also contribute to
making you feel unsatisfied with yourself:

● Happiness must be found: ​People believe that happiness must be

found somewhere beyond human reach. This is wrong because if you
 are not happy today, you won’t be happy tomorrow unless you take
action.

● Happiness lies in changing your circumstances: This is wrong

because the elements that can make you happy are with you right
now and are waiting to be taken advantage of.

● You either have it, or you don’t: ​Growing research demonstrates

that you can overcome your genetic programming and focus on
things that can make you happy.

As significant as major life events are to each person, studies suggest that
they determine only a tiny percentage of your happiness. So, whether you
are young or old, or live in the most expensive house or a shared
apartment, your chances of being happy and becoming happier are the
same.

“One of the great obstacles to attaining happiness is that most of our

beliefs about what will make us happy are in fact erroneous. Yet, they
have been drummed into us, socialized by peers and families and role
models.” ~ Sonja Lyubomirsky

Researchers studied the attitudes of 12000 first-year college students at

elite colleges in 1976 when they were 18 years old on average and then
measured their life satisfaction at 37. The results showed that those who
had made money their primary goal were less satisfied with their lives.
Materialism distracts people from relatively more meaningful and joyful
aspects of their lives, such as nurturing relationships with family and
enjoying the present.

4. Beauty is only skin-deep and cannot guarantee you lasting

happiness

Just like material possessions, beauty does not make a person happier.
The American Society for Aesthetic Plastic Surgery reports that more
people are remaking their appearances every year. Most people report
being satisfied with their post-surgery physical appearances but only for a
short time. Beauty is not associated with happiness, and becoming
objectively more beautiful will not make you happier, but coming to believe
that you are beautiful without any external assistance is another thing
entirely. Research suggests that this may be one of many happiness
boosters.

“Our intentional, effortful activities have a powerful effect on how

happy we are, over and above our set points, and the circumstances
in which we find ourselves.” ~ Sonja Lyubomirsky

Everyone is born with a happiness set point that is influenced by the

environment. If you are born with a low set point for happiness, the genes
coding for that set point will always be a part of you, but for them to be fully
expressed, they must encounter the appropriate environment. One
powerful environmental factor that can determine whether people who have
a low set point for happiness succumb to depression is stress.

Stressful life experiences like being evicted from your apartment or losing a
pregnancy can trigger depression in some people but not in others. This is
so because depression is associated with a particular gene, called the
5-HTTLPR. It comes in two forms, the long and the short. The short allele is
undesirable to have because it rids the brain of a substance needed to fend
off depressive symptoms.

Psychology professor Avshalom Caspi tracked the presence of this gene in

a sample of 847 infants born in New Zealand and was able to identify that
those who had this bad gene recorded more cases of depression. This led
to the conclusion that stressful experiences led to depression only among
those participants who carried the short allele of the 5-HTTLPR gene.

Genes play an important role in depression as they do in happiness.

Research also shows that individuals who have the short allele of the
5-HTTLPR gene but avoid stressful situations, have a supportive family,
and engage psychotherapists may never experience depression. For genes
to express or not express themselves, they need a particular environment.
So, no matter your genetic predisposition, whether or not it is expressed is
within your control.
5. You are unique in many ways; understand yourself and determine
what methods are best for you

If 40% of your happiness is rooted in an intentional activity, you need to find

the activities that can help you reach your desired level of well-being. In
truth, there is no magic strategy to make you happier. Everyone has unique
needs, interests, values, resources, and inclinations that predispose them
to put effort into and benefit from some strategies than others.

By establishing which happiness strategies suit you best, you have won
half the battle and are on your way to greater happiness.

But choosing the right activity can be a difficult task if you don’t use these
methods:

● Fit with the source of unhappiness: ​Each individual is unhappy for

a unique set of reasons. While some cannot obtain much pleasure
from daily activities, others are too traumatized from past experiences
to join in social events. This means the pleasure-lacking individual
may benefit from savoring events, the traumatized person from
learning coping skills.

● Fit with your strengths: Identify your strengths, talents, or goals that
help you identify the different ways that you can derive happiness.
For instance, an achievement-oriented person may do well at
pursuing set goals or competitive sports as a way to boost happiness.
 In contrast, a creative person may choose to express gratitude
through painting or writing.

● Fit with lifestyle: ​Choose activities that can be adapted to your

needs and lifestyle. For example, if your life is hectic, you don’t need
additional activities that make it more hectic. You can tailor your
happiness to fit your personality and way of life.

“When you choose wisely, you will feel motivated to try a particular
happiness activity, persist at it, and experience its rewards.” ~ Sonja
Lyubomirsky

Aiming for greater happiness is no small endeavor; it requires effort and

commitment, and selecting an appropriate activity to undertake increases
the chances of success. On the other hand, if the wrong strategy is chosen,
it is likely to fail, and you may give up altogether.

6. The more you focus on the positive aspect of a situation, the more
solutions are visible to you

The expression of gratitude is the first important strategy for achieving

happiness. Emerging research has drawn attention to its multiple benefits.
Consistently grateful people are relatively happier, more energetic, more
hopeful, and experience more frequent positive emotions.

You can practice gratitude by keeping a gratitude journal; choose a time of

day when you can reflect and write 3 to 5 things for which you are currently
grateful.

Instead of writing, you could choose a fixed time simply to contemplate

each of your objects of gratitude and reflect on why you are grateful.

Martin Seligman and his colleagues tested the benefits of expressing

gratitude by investigating a gratitude visit exercise that was completed over
one week. They also offered alternative happiness exercises. The
participants who did gratitude visits showed the most significant boost in
the entire study.

Another happiness activity to try is to cultivate optimism. Looking at the

bright side helps you to make out the positive side of your situation. If
you’re optimistic about the future, you will invest effort in reaching those
goals.

You can practice optimism by keeping a diary where you write out your
idea of your best possible self. This puts your optimism to practice. You can
also identify your long-range goals and break them up into subgoals.
Looking back at these goals can motivate you to work harder when
pessimistic thoughts come.
Many people believe that when they feel down, they should try to focus
inwardly and evaluate their feelings and situation to attain self-insight and
find solutions that might ultimately relieve unhappiness. But numerous
studies over the past two decades have shown that, on the contrary,
overthinking ushers in a host of adverse consequences: it sustains
sadness, fosters negatively biased thinking, saps motivation, and interferes
with concentration and Initiative.

The third happiness activity is to avoid overthinking and social comparison.

In our lives, we can’t help noticing when other people are doing better than
us. And these comparisons can be useful because they inspire you to strive
for ambitious goals or to improve weaknesses. At other times social
comparisons can make us feel better about our plight.

“People who pay too much attention to social comparisons find

themselves chronically vulnerable, threatened, and insecure.” ~ Sonja
Lyubomirsky

If you find yourself constantly overthinking and comparing yourself to

others, try to distract yourself when those thoughts come up and dodge
overthinking triggers.
7. Your social connections are the best investments you can ever
make

The importance of social connections to our health and well-being cannot

be overemphasized. Investing in social relationships is a potent strategy on
the path to becoming happier. An excellent way to improve your
relationships is to practice kindness. Research conducted by Lyubomirsky
showed that people who committed acts of kindness throughout the study
experienced a significant elevation in their happiness. Still, this boost was
reported only by those who showed a lot of generosity in a single day.

Evidence in this study suggested that optimal timing is critical for a

happiness activity to be productive. If an activity is meant to enhance
well-being, it needs to remain fresh and meaningful to you. You need to
ensure this by selecting an activity that fits you.

The fourth happiness activity is practicing acts of kindness.

Being kind and generous leads you to perceive others positively and
fosters a heightened sense of interdependence and cooperation in your
social community.

Kind acts can also relieve guilt, distress, or discomfort over others’
difficulties, and encourages a sense of awareness and appreciation for
your good fortune.
Your kindness leads other people to like and appreciate you. They will also
reciprocate in your times of need and can help you satisfy a basic human
need for connecting with others.

“Relationships constitute the single most important factor responsible

for the survival of homo sapiens.” ~ Ellen Berscheid

When you show kindness to others, everyone ends up being happier.

Happy people are exceptionally good at their friendships, families, and
intimate relationships. The happier a person is, the more likely they are to
have ample social support. If you begin to cultivate and improve your
relationships, you will become happier.

The fifth happiness activity is nurturing social relationships.

In a study at Pennsylvania State University, students who hugged more

people became much happier.

Hugging is an excellent, intimate booster that can relieve stress, diminish

pain, and make you feel closer to someone.

Even if your relationships are already stable, there is always room to

strengthen and enjoy it. Try to make time for others by creating
opportunities for you to get together with your friends. Communicate as
often as you can and offer support as much as possible.
8. There is no such thing as the perfect life; to live a fulfilling life,
make the right choices

No life is without stress, adversity, or crisis. In the wake of challenges,

many people become depressed, fearful, or confused. Some even have a
long-lasting reaction to a trauma that they are unable to return to their usual
selves for a long time. Becoming a happier person means rising above your
happiness set point if a terrible event or problem has undermined that
happiness baseline and is absorbing all your resources and attention; your
priority is to cope.

“Construing benefit in trauma involves seeing some value or gain (a

silver lining if you must) in your loss or negative life event.” ~ Sonja
Lyubomirsky

The sixth happiness activity is developing strategies for coping.

Coping is what people do to alleviate the stress caused by an adverse

event or situation. It can be divided into two types: problem-focused and
emotion-focused. Some people tend to cope by being problem-focused;
they try to take the situation into their own hands, to act on it, resolve it
somehow, and make a bad thing go away.

Emotion-focused coping comes to play when you are facing an

uncontrollable situation. Some coping strategies involve behavioral and
cognitive strategies, such as seeking emotional support from people close
to you or involving yourself in pleasant activities.

Both coping styles are valuable, depending on the situation and the person.
An excellent way to cope with painful experiences, especially the ones that
happened in the past is to forgive.

Forgiveness involves suppressing or mitigating one’s motivations for

avoidance and revenge and replacing them with more positive or
benevolent attitudes, feelings, and behaviors. Forgiveness does not
necessarily mean the re-establishment of a relationship. You know you’ve
forgiven someone when you experience a change in your feelings toward
them such that your desire to do good instead of harming that person has
increased. Forgiveness can deepen your sense of shared humanity,
strengthen your relationships, and draw you closer to others.

The seventh happiness activity is learning to forgive.

To practice forgiveness effectively, you need to appreciate the times you

have been forgiven in the past and also forgive yourself for the things that
you blame yourself for. Also, write a letter of forgiveness to a person that
has hurt you. You don’t have to send it; it is just a way to let go of your
bitterness and anger.

Forgiveness is a habit that will help you live a happier life. It takes time, but
it is worth it.
9. There is no time like the present — live in it and make exciting
memories

Flow is a state of intense absorption and involvement with the present

moment. Coined by Mihaly Csikszentmihalyi, flow means you are fully
concentrating and unaware of yourself. When in flow, people report feeling
strong and efficient and are at the peak of their abilities.

The eighth happiness activity is increasing flow experiences.

A happy life is characterized by flow, and the key to creating this flow is to
establish a balance between skills and challenges. If the challenges of a
situation overwhelm your level of skill, you will feel anxious, and on the
other hand, if the activity is not challenging enough, you will become bored.

Once you train yourself to obtain flow in as many circumstances as

possible, you will have a happier life.

Flow is good for you because it is inherently pleasurable, fulfilling, and

rewarding. The experience of flow leads you to be more involved in life, to
enjoy activities, to have a sense of control, and to feel a strong sense of
self. All these factors fill life with meaning and lead to happiness.

“What you notice and what you pay attention to is your experience; it
is your life.” ~ Sonja Lyubomirsky

You can increase your flow experiences by controlling your attention and
focusing on whatever task you are doing at any moment. Also, be open to
new experiences by transforming routine tasks into something more
stimulating. But be careful not to get too engrossed in an activity to the
point that you miss out on other vital aspects of your life.

The ​ninth happiness activity is savoring life’s joys.

Your ability to savor positive experiences in life is one of the essential

ingredients of happiness. You savor the past by reminiscing about the good
old days. You savor the present by wholly living in, being mindful of, and
relishing the present moment, and you appreciate the future by anticipating
upcoming events. All these are elements of upcoming positive events.

Writing can help you describe a memorable experience or an exciting time

in the present. Still, it also prompts you to systematically analyze an event
by breaking it down into its parts and reducing the pleasure associated with
it. It is even possible to evoke negative emotions such as guilt or worry
when you savor through writing. Instead of doing this, reflect, relish, and
share your experience with others.

10. Your priority should always be to discern which goals make you
happy in the long run and not just accept what society imposes on
you

In 1932, an Australian psychiatrist named W. Beran Wolfe concluded that

people who strive for something significant are far happier than those who
do not have big dreams or ambitions. It turns out that the process of
working toward a goal, participating in a valued and challenging activity, is
as important to well-being as its attainment.

When a person has no dreams, there is no sense of purpose. A valued

activity gives you something to work for and look forward to.

Having meaningful goals improves self-esteem and reinforces happiness

because it motivates you to keep striving.

The tenth happiness activity is committing to your goals.

Following your dreams is a critical ingredient of happiness, but the type of

dream you pursue determines whether the pursuit will make you happy.

Consider these goals:

● Intrinsic goals: These are goals that are personally involving and
rewarding to you. Numerous studies show that people whose primary
life goals are intrinsically rewarding are more satisfied with their lives.

● Authentic goals: ​Goals that are rooted in your lifelong, deeply-held

interests and core values are more likely to make you happier than
the goals others set for you.

● Approach goals: ​Consider a goal that you are currently pursuing. If

this goal involves approaching a desirable outcome rather than
avoiding it, then it is an approach goal. Growing studies prove that
those who pursue approach goals are happier than those who go
after avoidant goals.
 ● Harmonious goals: Your goals should complement one another.
Simultaneously striving for conflicting goals can make you
discouraged.

● Flexible goals: These are goals that allow you to express your
changes in opinion or values. The older we get, the more changes we
are prone to making.

● Activity goal: Pursuing activity goals such as volunteering or joining

a trip makes sure you continually experience new challenges.

“The pursuit of goals that are intrinsic, authentic, approach-oriented,

harmonious, activity-based, and flexible will deliver more happiness
than goals that are extrinsic, inauthentic, avoidance-oriented,
conflicting, circumstance-based, and rigid.” ~ Sonja Lyubomirsky

You must always review your goals to ensure that they are authentic and
right for you. Once you are satisfied, be committed to achieving them by
breaking them down into smaller subgoals and going after them one after
the other.

11. Take the time to look inwards and care for your soul

A growing body of psychological science suggests that religious people are

healthier and are better able to recover from traumas than nonreligious
people. In one study, parents who had lost a baby to sudden infant death
syndrome were interviewed three weeks after their loss and then again
after eighteen months. Those who attended religious services frequently
were better able to cope eighteen months after the loss. They reported
more excellent social support and were able to find some meaning.
Religious groups encourage positive, low-stress lifestyles by advocating
moderation and by fostering a harmonious family life. This explains why
they are healthier, happier, and more satisfied with their lives.

The eleventh happiness activity is practicing religion and spirituality.

People who attend religious services regularly have more extensive social
networks and receive tangible help from their religious groups.

By praying, seeking meaning and purpose, and finding the sacred in

ordinary life, you can practice religion better.

Twelfth happiness activity(i): Taking care of your body (meditation).

Meditation is a great way to connect to your inner self and experience

happiness. It comprises a family of techniques that encourage the
cultivation of attention. It is a very personal experience and may be
performed in many different ways. Still, experts advise that to get the best
results during meditation, you should be non-judgemental, patient, trusting,
and open.

“An essential path to finding meaning in life is to work on developing

your faith.” ~ Sonja Lyubomirsky

Researchers who study the bodies of people during meditation have

confirmed that mediators gain not only a profound state of rest and a
heightened state of awareness and alertness. They also showed a stronger
immune response to the influenza vaccine and greater increases in their
left-right brain asymmetry.

Apart from meditation, you can also take care of your body by participating
in physical activities. Physical activity reduces stress and anxiety, reduces
the risk of many diseases, builds bones, muscles, and joints, increases the
quality of life, sleep, and helps control weight.

Twelfth happiness activity (ii): Acting like a happy person.

Sometimes, even when you engage in all the happiness activities, you may
not experience happiness until you pretend to be happy. Pretending that
you’re happy can earn you some of the benefits of happiness and make
you happier. Studies show that simply taking on the facial expressions and
postures of happiness can go a long way to make you experience joy.

12. Sustainable happiness is possible when you are armed with

information and readiness to keep trying

It is relatively easy to become happier for a short duration. The challenge

lies in sustaining the new level of happiness. A sustainable increase in your
level of happiness can be attained if you abide by the five keys to
sustainable well-being:

● Positive emotion: Many positive emotions such as joy, delight,

serenity, and enthusiasm are the hallmark of happiness. Although all
humans endure negative emotions, happy people experience positive
 states more frequently than unhappy people. If you suddenly
experience a financial failure, you could be much happier if you did
something such as exercise or connect with your family. If you are
currently receiving treatment for depression, the combination of the
treatment and use of happiness-increasing strategies will improve
your mood.

A continuous and perfect state of bliss is not only impossible to achieve but
also maladaptive.

● Optimal timing and variety: Knowing what to do is important, but so

is knowing when to do it. Through self-experimentation, you can
determine the right time for each happiness-enhancing activity. By
varying the activities that make you happy, you also maximize their
impacts. Rigid routines are boring to follow; be sure to put in the effort
to make them as interesting as possible.

● Social support: ​Relationships form a major part of most humans.

The success of a happiness activity depends largely on how
supportive your loved ones are. Having others around can help you
cope if you are suffering a breakup, chronic illness, or financial
misfortune.

● Motivation, effort, and commitment: ​Committed and dedicated

effort is another vital key to a successful happiness-increasing
program. When it comes to achieving greater happiness, you must
resolve to learn new things and put effort into committing to the goal.
 ● Habit: Effort is important at the beginning, but with time, your new
behaviors become habitual through repetition. Your goal is to turn
positive thinking and behavior strategies into habits as this will help
you get through the difficult moments.

“Happiness consists more in small conveniences or pleasures that

occur every day, than in great pieces of fortune that happen but
seldom.” ~ Benjamin Franklin

In the past, you may have been trapped in the tunnel of your unhappy
inheritance, pessimistic thoughts, or maladaptive habits; the five steps
mentioned above will help you make the change that you direly need for a
happy life.

Conclusion

“It is never too late to be what you might have been.” ~ George Elliot

Happiness does not happen by the stroke of luck or a knock of good

fortune. It requires consistent and honest effort. It can be anything you want
it to be; understanding this will help you pursue it more fervently. Activities
such as looking on the bright side, savoring the moment, practicing
forgiveness, and striving for essential life goals make a difference in your
happiness; it is always a good idea to make a habit. It may be difficult at
first, especially when you are around people that are always happy, but it is
not impossible.

With time and determination, you can develop the same habits for yourself.
You will find that following the 12 happiness activities and the 5 steps to
making these activities work for you, will open your mind to the freedom
that comes with happiness.

Everyone deserves to be happy, and even if you’re depressed, you can get
better once you seek help and intentionally begin the journey to finding
happiness. This happiness program is not meant to replace established
treatments such as cognitive-behavioral therapy and antidepressant
medication. It can only act as a strong complement, which can help you
feel better sooner.

Meditating, expressing gratitude, and pursuing significant life goals can

make you a happy person only when you tailor them to your lifestyle and
personality.

So, even when you try to practice these activities, understand that it is not a
one-size-fits-all strategy. You need to take the time to find out which ones
work for you. It is never too late to begin to be happier, never too late to try.

Practice: ​Write down three to five things that you are grateful for and
notice how much positivity you experience. Also, make a list of your goals
with actionable small steps and begin to work on them.