In the New Year’s cycle of resolutions for the coming twelve months, which usually last at least a few days, I came across this list of eight tips to stay happier. I can’t think of a better blog to start the new year.
Some people seem to be born happier than others. However, whether you’re the kind of person who sings in the shower and dances in the rain, or whether you are of a more dour inclination, contentment isn’t just something that happens to us. We can all change our habits to coax more of it into our lives. So, here are some top tips for a happier 2025, based on scientific research.
EMBRACE FRIENDSHIP AS WE AGE: Friendship benefits people across all ages, but in later life, it can become an especially important source of happiness. While older people typically shrink their social networks to prioritise spending time with those who know them well, research shows that it’s a good idea to remain open to new friendships, as they give us slightly different benefits to our relationships with family, which can be based on obligation. As friendships are voluntary, non-obligatory, relationships that can begin or end at any time, they tend to be more fun and less tense or fraught.
PRACTICE CONFELICITY: Compassion is a well-known foundation of true friendship. Derived from the Latin for “shared pain”, this empathy helps us form strong connections when our friends need help. But there’s an opposite state that is relatively unknown and equally important – “Confelicity”. Meaning “shared happiness”, it’s an undervalued facet of good relationships and could be just as important as compassion for maintaining friendships, multiple studies suggest.
DO SOME VOLUNTEERING: It’s almost a cliché to say that doing something for someone else makes you feel better than rewarding yourself, but the more we learn about altruism, the more it seems to ring true. In fact, studies have found that volunteering can even help with series conditions like chronic pain and depression. A 2002 study, for example, found peer volunteers assigned to help others struggling with chronic pain saw their pain intensity scores drop while they were volunteering. Other studies have shown that looking after animals can improve our health and taking care of houseplants can help us thrive, especially in old age.
CONNECT WITH YOUR ANCESTORS: There is another way the past could help you in the present. Research suggests that engaging with our ancestry can have profound psychological benefits. Family stories about overcoming adversity, for example, can be empowering when passed down to a new generation. Susan M Moore, an emeritus professor of psychology at Swinburne University of Technology, in Melbourne has found that people who know more about their family history have higher levels of satisfaction and wellbeing. Engaging in the task of researching your family tree can lead to feeling more in control of their lives, alongside a deeper understanding of your place in the world.
WRITE A LIST: Counting your blessings is an age-old piece of advice, but it underpins a simple, but well-evidenced, intervention. It turns out that writing a list of three good things that have happened to us can help to boost our mood. Whether that is a life-changing event like passing an important exam or having a baby, or something seemingly inconsequential, like bumping into an old friend, or enjoying some beautiful early evening light while out for a walk – there is a growing body of research that suggests it can improve our wellbeing.
LOOK FORWARD TO FUN ACTIVITIES: There’s nothing quite like a scenic drive – the wind in your hair, some tunes on the stereo, the freedom of the open road ahead. Well, now rats can enjoy a slice of this vehicular heaven, after researchers at the University of Richmond, Virginia, taught their furry, wriggly-nosed subjects to drive small Perspex automobiles in the laboratory. The rats mastered this new skill quickly, and were soon jumping into the cars enthusiastically, in preparation for their next trip. Eventually the researchers noticed some rats doing excited little jumps as though they were enjoying the anticipation of pleasure. This led to a whole new avenue of research. Could the expectation of fun be as rewarding as the activity itself? In another experiment, the scientists trained some rats to wait for rewards – while others were given them immediately. Later, they assessed the rats for optimism and found that those who had been trained to wait for rewards were more optimistic. The researchers speculated that this could work for humans too – by routinely anticipating pleasurable activities or events we could reprogram our brains to be more optimistic.
DO NOTHING (My favourite!!):If you have made it this far down the list, this one might come as something of a surprise. But research suggests that worrying too much about being happy can actually be a block to feeling it.Experiments that primed people to desire greater happiness – perhaps by reading about how happy they can be – before watching an uplifting film ended up feeling more disappointed than elated. The theory is that by raising their expectations, reading and worrying about the importance of happiness can actually leave people feeling deflated. The recommendation is to adopt a more stoic attitude and being more accepting of life’s ups and downs.
DON’T DRINK TOO MUCH CAFFEINE: During the cold, dark winter days, a cup of coffee might give your brain and body a much-needed boost. Consuming caffeine can make us feel alert as it is quickly absorbed into the bloodstream where it out-competes adenosine, a chemical that makes us feel tired. Research shows that there are many health benefits associated with consuming caffeine, including a decreased risk of several forms of cancer, heart disease and type 2 diabetes, as well as improved physical performance and protection against depression. But timing is key when it comes to caffeine as it can take a while to kick in and a long time to wear off. Scientists recommend having your last caffeine dose eight hours and 48 minutes before you go to bed. We also shouldn’t consume too much caffeine – no more than 400mg or around two to three cups of coffee, depending on the strength – to avoid disrupted sleep, headaches, nausea and anxiety.
NATURE: One strategy that is often neglected involves the benefits of nature. It’s well known how beneficial the outdoors can be for our mental health, but even when we’re stuck at home, studies have shown that enjoying nature virtually still has a remarkable positive effect. Nature has a positive effect on the mind and body, but it can be overlooked as a simple method to remain calm, which is why I found that conjuring up nature virtually to be such a powerful tool.
May I wish you a happy/happier 2025.
