10 scientific ways to be incredibly happy and more healthy!
Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.
1. Training has a big effect on our happiness
The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.
The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.
It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.
The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.
KEEP YOURSELF MOTIVATE TO DO SOMETHING, 10 EFFECTIVE TIPS
If you live healthier, there are also times when you do not want to make that healthy meal or to exercise. Continuing to motivate yourself is not always about re-energizing yourself. It’s about making choices and knowing what you really value. In this blog, you will read how you can continue to motivate yourself so that you do not fall back and have lasting results.
How do you stay motivated to keep growing, to always achieve a higher level? Persistent success simply stems from a permanently healthier eater, permanent exercise and good stress management. In order to have a lasting result you will, therefore, have to change habits: in order to have structural results, you will have to do something different structurally than you did before. Fortunately, you will find that continuing to motivate yourself is much less about constantly stimulating yourself and giving pep talks, but more about awareness of what you value and what you really want, and making targeted choices. It will then become easier for you to maintain healthy habits. The reality is: that slim, healthy and fit body with the energy you want and can have comes from having the right values. Knowing what you value more about, eating pizza right now or attaching more value to being healthier in the long term. At times, it is best to have that pizza, of course, that must be possible, but the difference is to make a conscious choice. Choose your long-term values and what you ultimately find really important or let yourself be tempted by what you are looking for in the short term …
1. TAKING RESPONSIBILITY
It is easy to blame something outside of yourself that you do not have the body that you would like. You may think that it has always been the case that you have bad genes once, that you arrive quickly, that you do everything you can, but that in one way or another you are unable to lose weight. There is always something else that we can give the ‘guilt’, something that we ourselves do not have to take responsibility for our body, our energy and our health. You do not have to judge that, it is not about guilt or ‘doing something wrong’. The point is that you will see that you can take matters into your own hands. That you are responsible for your own result. You control your own thoughts and your thoughts are not in control of you. So you decide what you put in your mouth and what kind of exercise you do. Perhaps you have had trouble with that so far, that is human, but you are responsible yourself. Decide that from now on you will be able to determine what you really want! And if you are overweight, that you may have eaten more than you should have done, or that you may not have eaten the proper healthy diet. Not because you did something wrong, but just to feel that you want to do it differently in the future.
Even though you had trouble with it in the past, you can take matters into your own hands. You are responsible for your own result.
2. CONSCIOUS DECISIONS WHAT YOU WANT!
We often respond automatically to our feelings and emotions. When you are hungry for chocolate, it is allowed by yourself or if you do not feel like exercising today, it will be tomorrow again. You respond to what happens or what you feel. That is human because we are naturally more focused on short-term pleasure and avoiding short-term pain. The result is only that we often create long-term pain. For example, if you do not exercise or drink a lot and then feel guilty, or even overweight at a certain moment, that is a long-term pain. There is, however, another choice, you can consciously decide what you really want! If you consciously decide what you really want, even if it takes some time to go through the (short-term) pain, that is the key to lasting success. For example, use the word STOP to help yourself with this. If you like to use sweet then first the word STOP and then think: what do I really want? What am I actually looking for if I put this in my mouth? And is this in the long term what I really want? These are powerful questions that help us stay motivated and keep an eye on the long term.
3. DARE TO FAIL!
Many people find it hard to maintain a healthy life from a fear that it does not work or that they fail. For that, it is first important to accept that you are already good enough. So not: “I must first lose weight, then I can love myself. Instead of focusing on what is not good enough and what needs to change, acceptance is fully embracing the current situation and thus accepting it. We are sometimes afraid to accept something because we think that we are allowing us to keep it that way. We do not want that situation to remain the same and that is why we do not want to accept it. However, acceptance is a condition for changing something. You do not have to put more energy (whether or not unconsciously) in opposing it. If you accept you can then change the situation. Then failure does not exist, you only grow from all mistakes. So the more you fail, the more successful you become. The more you do wrong, the better you know what does not work and what you should not do. And with that, you are only many steps closer to your objective. This is a totally new way of thinking that you can teach yourself. You do that by giving yourself permission to not have to do it perfectly. See all setbacks as opportunities to grow. Read more about letting go of perfectionism here.
4. USE FAILURE FOR SUCCESS!
How can you stay in that flow of exercise and healthy eating, even when you do not feel like it? We all meet those moments: if we want something, but do not feel like it. For example, if you had agreed with yourself to play tonight, but that you were tired from work and do not feel like it anymore. Perhaps you also recognize that if you do not exercise after that, you still feel guilty. Now you have a choice: this can become a pattern, or you use that annoying feeling of regret as a motivation to do it differently next time! When you get stuck in that guilt because you have not played or eaten the wrong things, it will only give you more frustration. It takes you out of your power because you feel that you can not do it or that it will never work. Decide to use that annoying guilt, to learn from it and to realize that you absolutely do not want that feeling again. This way the annoying feeling, that feeling that gets you out of your power, can serve as a motivation to go next time. Because you know that, even if you do not feel like it, you feel very satisfied and powerful afterward. You can then think back to this time, to the time that it did not work and that did not feel comfortable. At any moment you have a choice: do I let it work against me or do I let it work for me?
5. THE QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION
Do not just ask yourself when you go out to work out or eat healthily, but first ask yourself why you eat or eat healthily. The reason why you want something is the most important foundation for your motivation! The more reasons you can give yourself, the more foundation for your motivation in the future. Becoming aware of these helps you in difficult times to know what you are doing.
The reason why you want something is the most important foundation for your motivation!
6. THE SECOND QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION
We ‘dance’ our whole life with what we like and what our fears are. It is a kind of game between wanting something like being healthier, wanting to live differently, wanting to move more and, on the other hand, experiencing fear, for example, to fail or not to be good enough. We are not always aware of this, but these factors play unconsciously and do drive our actions (or that which we do not do). I want to be slimmer, I want more energy, I want to be healthier, I want to be fitter, I want to move more, BUT I can not do it because …
The question to ask yourself: what is your big BUT? Why have not you succeeded so far in maintaining a healthy lifestyle? This reason has probably been unconscious for all your life with the decisions you make. This ‘BUT’ is our biggest limitation. It is the story that we tell ourselves about why we can not have what we want.
What is the ‘but’ that you limit yourself with? Do not you have the time? Not the motivation? Not the money? Are you afraid of failure? Are you afraid of success? Are you afraid that it will not work? Do you feel that you are not worthy to be happy? Consider yourself what your big BUT is, what story you tell yourself. Then you know consciously what your biggest limitation is. Do you want to be permanently successful? Then let go of that BUT, your story, and step back into who you really are.
7. WHAT IS YOUR ENTIRE PROPERTY OR IDENTITY
To help you with that, you can come up with an empowering identification that suits you. Have there been times in your life that were heavy and was there not something that you could hold on to (unconsciously)? That what you confirmed or kept on your feet? Something that made you feel very strong? What was the identity you held then? Perhaps that was one of the following core values?
I will not let myself stop
I am power
I am love
I am passion
I am lucky
I am fun
I am passion
Or maybe something completely different. What comes to you in what you can hold on to? What you have already held on in the past in hard times or when you had to deal with a setback. Think about it because those strong moments have already been there! By asking yourself this question you get the answer, and the answer helps you at times when you need it. It helps you at times when you need extra strength or motivation.
8. LET IT BECOME A HABIT
The secret of people who live healthily or do a lot of exercises is that it has become a habit or an automatism. They have no problem with it, they just do it. Point. They pack their sports equipment or sports bag, which is already ready, and start exercising. They cook something healthy because they already have the groceries at home. Because it has become a habit, they just get out of their rhythm when they skip the practice a few times. In the end, you feel really fitter and more energetic when you move regularly, even if you start twenty minutes with three times a week. It is always good to have an objective, that gives focus and helps to keep something going. What is your motivation? Why do you want to exercise, exercise or eat healthier? Do you want to put down a performance? Do you want to lose weight? Do you want to deal better with stress or feel better in your own skin? Do you want to relax? Having a clear goal helps to stay motivated.
9. ON WHAT DO YOU FOCUS ON?
During your ‘journey’ to better health and a leaner body, you will also have to focus consciously on a regular basis. Your focus will wander off to: “I feel like that sandwich.” Your focus will wander off to: “I’ve worked so hard today, so I’ve earned that piece of cake, chocolate, a bag of chips, wine or beer. “Your focus will wander off to:” I do not want to exercise today. “So your main training is not the physical training (sports itself), but the mental training. Namely, the training that at times when you do not feel like exercising, that you tend to eat the things you always ate and that is not really good for you, you remind yourself of the fact that you have control over yourself your own thoughts, about your own mental state. You have every moment the choice that you focus on. In your life, you have done this unconsciously much more often. There has undoubtedly been a moment in your life when you had to perform. You had to be there for your child, for your partner, for a family member. You did not have time to deal with your own emotions or problems, someone else needed your help at that moment. And you just did it. What you did unconsciously is controlling your own mental state, partly by focusing on the goal you had in mind and not letting your focus be distracted. So this is something we can learn ourselves.
The basis for continued success and staying motivated is to assume another mental state. A state of gratitude and trust. Gratitude for the health you already have and a sense of confidence that it will eventually be okay and that the one time you lose yourself in that delicious bar of chocolate is only a very small part of your complete journey to great health. In this way, you will be able to develop a healthier lifestyle very successfully. Trust is a mental state of peace and inner security. The peace and security feel that something will come well, that you will continue to make improvements step by step, that in the end, you will have the health and body you are looking for. Trust is the opposite of stress. There is no stress if you have confidence. Stress arises when you are back on the scale, yet you have arrived and think: ‘How is that possible? Why do not I succeed? What am I doing wrong? “Trust” is knowing that you do not have to know why you arrived, but just have to focus on what you do want. As long as you continue to work on your diet and health with peace and confidence, the results will show up. You can always consciously bring yourself back to a mental state of, for example, acceptance, gratitude and trust. These are feelings that you can recall consciously at any time. In this way, you remain motivated to always achieve new objectives.
WHAT YOU CAN DO TO SUCCEED
What you can help further to keep your healthy habits really is a planning. Consider on which days and which times you will do what is needed. When you have determined that this is the moment to go to work or improve your diet (with the result that you will also lose weight) you make the chances that you actually take that action much bigger.
If you do not make time for it, you can not achieve anything and it can not become a regular habit either.