Happiness as a daily practice

Happiness is a practice, not something that happens to us

The brain usually repeats whatever we have practiced the most

Happiness comes via our action, not our knowledge

Happiness comes via where we take our attention, not via solutions

Our brain today isn’t our final version – it’s just the one we have built via the habits we have chosen

·      First thing when we wake up, give our brain a safety signal - open a window, smile, stretch

·      Look up – notice more – find unfamiliar

·      Hold on and savour any small good moments just a little longer – any pleasant sensations – see if we can delay our brain saying ‘what’s next’

·      End each activity while it is still really good.  Stop when we still want more.  Create anticipation / desire

·      Find a moment of awe every day - appreciate small quiet moments - a hug, a drink, nature

·      Express gratitude to those who have influenced us - write them a note

·      Choose to make things a little harder – choose discomfort – Effort creates contrast and more satisfaction

·      Delay opinions – the brain needs more time to get used to unfamiliar.  Add ‘yet’ or ‘need more time’ to everything

·      Name any feeling we are experiencing, before it becomes our story.  We don’t reject or avoid negative feelings.  Simply move towards awareness

·      When noticing a negative thought, instead of feeding it, answer ‘maybe’ and switch to movement – thoughts loop because the body is holding tension underneath the thoughts

·      When we notice a negative habit, simply name the habit and create awareness and space from it without judgement

·      Complete tasks before we move on – we give our brain less unclosed loops

·      Don’t ‘upgrade’ yet – keep things longer.  Give our brain more time to appreciate what we have

·      Always prioritize movement over thinking and problem solving

·      Use visualisation – a safe place, a friendly person or loved animal

·      Instead of asking ‘how do I feel?’, ask ‘What do I need next?’

·      Consider adapting environment rather than adapting self

·      Ask ‘what went well today?’ at the end of every day

·      Ask ‘Would future me be glad I spent this moment in this way’

·      Ask ‘What did I have enough of today?’ - this helps reset our default mode that pushes our thinking towards ‘what’s wrong’ or ‘what’s missing’