With the end of 2023 on the horizon, it’s time to look forward to the new year. What can you do to make yourself happy in 2024?
The Gallup 2022 Global Emotions Report showed a global rise of unhappiness due to war, inflation, and the pandemic. But the Gallup 2023 Global Emotions Report paints a happier picture where the world feels more rested, experiences more enjoyment, and smiles or laughs more than in the previous year.
How can you keep this trend going in your own life?
Check out my top seven science-based tips for a happy 2024
1. Establish a Gratitude Practice ❤️
There is a direct link between gratitude and happiness. Expressing gratitude helps you feel more positive emotions, improve your health, savor good experiences, strengthen your relationships, and deal with adversity. Start a gratitude practice with your bestie where you text each other three things you are grateful for each day. It can be small things. One of my clients started a gratitude practice with her 6-year-old son at bedtime. And she is now much happier. What are you grateful for?
2. Create a fitness habit 💪🏽
Making fitness a part of your daily routine will significantly boost your happiness. It improves your mood, sleep, mental health, and gives you more energy. Your clothes fit better. When you feel comfortable in your own skin, you will have the confidence to go after what makes you happy. Physical activity increases your brain’s feel-good neurotransmitters – endorphins. Your body was designed to move. Get off the couch and get your sweat on for yourself, your family, and your community. What are you doing to stay active?
3. Practice mindfulness 🧘🏽
Mindfulness is a powerful tool for enhancing well-being, reducing stress, and improving mental health. Tap into your body using any of your senses to get out of your negative thoughts. Meditation, the cornerstone of mindfulness, involves sitting still and observing your thoughts without judgment. Regular meditation improves memory, cognitive function, and attention span. It strengthens the neural connections in your brain, supporting emotional stability and resilience. How can you create more mindful moments in your day?
4. Tame your inner critic 😈
According to the science of Positive Intelligence, your inner critic is your judge saboteur. Simply notice your judge when it rears its ugly head to reduce its control over your life. I think of my judge as a dominatrix sitting on my shoulder whipping me and saying things like, “you sound stupid” or “you will fail”. Personify your judge by giving it a name or persona to weaken it even more. How much happier would you feel if you stopped saying mean things to yourself?
5. Set healthy boundaries 🚪
Boundaries protect your emotional and physical well-being while maintaining authentic connections with others. Boundaries can be physical, emotional, energy, time, material, or intellectual. If you are highly empathetic, it can be hard to say “no”, and to advocate for yourself. But, by prioritizing your needs and putting your own oxygen mask on first, you can show up the best for your loved ones. Is there a boundary you need to set?
6. Learn to fail fast ⏩
Get busy failing in small ways to stop ruminating on your shortcomings. Take action instead of overthinking. Get outside your comfort zone and try new things. For example, I decided to face my fear of public speaking by joining Toastmasters. My first speech was a total disaster as I completely lost my train of thought. But I recovered from this small failure. You learn by failing. You gain knowledge and experience to try again and to fail a little bit less next time. Reframe failure as feedback. Do things that scare you. What’s one bold action you could take today?
7. Cultivate self-compassion 🙏🏽
Be warm and understanding to yourself even when you mess up. Speaking kindly to yourself helps you bounce back from setbacks quicker, boosting your resilience and your happiness. You have access to a powerful source of support – YOU – 24/7. What if you showed yourself the same love and compassion you give to your friends and family?
Which tip can you add to your new year’s resolutions?
🚀 You are responsible for your own happiness. Don’t expect others to make you happy. Make 2024 your happiest year yet.
✨✨ Cheers to a happy 2024!
Start 2024 off right by signing up for one of my free Confidence Booster sessions here: https://calendly.com/annagradiecoaching/45min
Lots of love,
-Anna
