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Science

Learn about the science of happiness, also known as positive psychology, and the scientists and psychologist behind the science.

science

The Bright Side of Dark Humor

If you like your humor so dark that you need a flashlight and a map of the underworld to navigate it, good news! Recent research suggests that dark humor can have positive mental health effects  — if it’s used properly. Exploring the Effects of Dark Humour on Psychological Well‑Being and Coping Mechanisms Among Adults, a 2024 study published in the International Journal of All Research Education and Scientific Methods, takes a deep dive into the use of humor involving taboo, morbid, or uncomfortable topics. The research confirmed it has a measurable impact on individuals, but not necessarily in the ways we might expect. Coffee? Black. Humor? Same. Study authors Aditi Gupta and Dr. Nirmala Singh Rathore noted that dark humor “has long intrigued psychologists and researchers for its potential impact on psychological well-being.” The researchers found that dark humor encourages cognitive reappraisal, the mental process of reframing a negative situation in a less threatening way. This can help build resilience by making the brain reinterpret something distressing in a humorous way, which then makes the experience feel less intense. This, they found, was helpful in reducing stress and managing anxiety. But the benefits don’t end there; dark humor can also contribute to social support and bonding, particularly among people who are sharing the same stressors or are facing similar incidents. For example, ER workers and first responders may use gallows humor when dealing with tragic situations. That doesn’t mean they find the situation funny; it’s a safe way of acknowledging the chaos of the moment and letting each other know they’re not alone. Laughing at difficult topics is also a way to help people regulate overwhelming emotions and create psychological distance. Think of it as a tiny life raft in choppy waters; it won’t change the situation around you, but it gives you something to hold onto while you ride it out. The authors even suggest that dark humor could be helpful in a clinical setting, as it provides some clients with a useful coping tool and provides a way to open conversations about difficult topics or emotions. But they cautioned that therapists need to consider individual differences to avoid harm. When humor goes too dark Not everyone is built for dark humor, they found. For certain people — such as individuals who are highly sensitive, deeply empathetic, or wired with a strong sense of moral order — dark humor feels more like emotional shrapnel than a coping superpower. For them, jokes about death, disaster, or taboo topics don’t offer relief; they only create more tension. It can also backfire for people with high neuroticism or unresolved trauma. If the joke hits too close to home for them, it becomes a trigger that stirs up anxiety or resurfaces deep pain instead of serving as a pressure valve for release emotions. Know when to hold ‘em The bottom line is that dark humor is a healthy, resilience-building tool for many people. But it’s also important to pay attention to whether it is serving as an emotional outlet or if it is being used to push emotions — or other people — away. Healthy dark humor creates a sense of connection and understanding that we’re in this together; unhealthy dark humor creates distance and can alienate others. So the next time you’re tempted to drop a joke so bleak it needs its own emotional support animal, remember that dark humor is a tool, not a weapon. Use it wisely and aim for connection, not collateral damage.
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science

The Surprising Power of Laughing at Yourself

When John Travolta famously (and curiously) introduced Idina Menzel as “Adele Dazeem” at the 2014 Academy Awards, the moment instantly went viral. It was awkward, unexpected, and became one of the most recognizable celebrity faux pas of the last decade. But what mattered most wasn’t the incident itself; it was how Travolta handled it afterward. Instead of hiding from the mistake, he laughed at himself. He joked about it in interviews, participated in a playful on‑stage reunion with Menzel the following year, and embraced the moment with good humor. The star’s willingness to laugh at his own mistake made him appear more relatable and authentic — and it turns out you don’t need a huge television audience to get the same response to your own human missteps. Can laughing at ourselves make us more likable? A recent study published in the Journal of Personality and Social Psychology looked at what happens when someone reacts to a harmless mistake with amusement instead of embarrassment. Across six studies involving more than 3,200 participants, the researchers found a consistent pattern: when a faux pas causes no harm, laughing at yourself makes you more likable. As the authors put it, “those who display amusement … are seen as warmer, more competent, and more authentic.” That’s because most observers already view everyday blunders as benign. When someone responds with visible embarrassment — avoiding eye contact, blushing, shrinking back — it often is interpreted as a case of excessive self‑consciousness. But when they laugh, it shows emotional calibration: a reaction that matches the true seriousness of the moment. That alignment makes the person seem confident, approachable, and genuine. However, the study notes an important boundary: Laughing at yourself is beneficial only when the faux pas is harmless. If a mistake harms someone — such as spilling coffee on a stranger, damaging property, or causing inconvenience — people expect a display of concern or remorse. In such situations, an amused reaction comes off as insensitive. But for the vast majority of everyday stumbles, a lighthearted response is not only appropriate; it’s socially powerful. Be human, not perfect The overriding theme of the research is simple and uplifting: People don’t expect perfection. They expect humanity. When you laugh at yourself after a harmless mistake, you show others that you’re comfortable in your own skin. You signal warmth, confidence, and authenticity. And you turn a fleeting moment of awkwardness into an opportunity for connection. In a world where we often feel pressure to present ourselves flawlessly, this study reminds us that joy, humility, and humor are some of the most compelling qualities we can share.
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science

Is Social Media Bringing Us Closer — Or Pushing Us Apart?

Social media was designed to bring us together, connecting us with family and friends no matter the distance — but what happens when it does the opposite? A study recently published in the Journal of American College Health suggests that excessive social media use among college students may be associated with an increased likelihood of loneliness. Researchers at the University of Cincinnati investigated social media use and loneliness among college students in the United States. The study included nearly 65,000 undergraduate students age 18 to 24 from 120 four-year colleges or universities. Breaking Down Social Media Habits Students were asked to estimate how much time they spent on social media each week. Spending more than 16 hours a week (or two or more hours a day) was considered high use, and about 13% of participants fell into this category. The largest group (37%) spent between one to five hours a week on social media, while the second-largest group (31%) used it for six to 10 hours. Female students, on average, reported using social media more than male students. Those same students also shared how often they felt lonely by answering a few simple questions on whether they felt left out, isolated from others, or lacked companionship. More than half of the students (54%) reported feeling lonely based on these responses. The Link Between Screen Time and Loneliness What stood out most was the connection between time spent on social media and loneliness. Students who reported using social media for more than 16 hours a week were significantly more likely to feel lonely. And the more time they spent online, the stronger that connection became. Those using social media for more than 30 hours a week were 38% more likely to feel lonely than those who didn’t use it at all. While the study highlights a strong connection, it’s not always clear whether social media leads to loneliness — or if people who feel lonely are more likely to spend time online. It’s important to note that not all social media use was associated with loneliness. Students who reported using social media less than 16 hours a week were not more likely to experience loneliness compared to those who didn’t use it at all. Rebuilding Connection Offline Young adults are already at a higher risk of experiencing loneliness. They are twice as likely to report loneliness as people over the age of 66, and research suggests that loneliness is often highest around ages 18 and 19. New stressors related to identity, independence, distance from family, attending college, or entering the workforce might contribute to feelings of loneliness. In light of the findings, Dr. Ashley L Merianos, one of the paper’s authors, suggested that public health strategies should focus on helping students build more offline connections, especially given that excessive social media use may be replacing meaningful interactions.
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science

Feeling Overwhelmed? Take a Nature Break to Calm Your Mind

Spending time in nature has always been a great way to find your Zen. But new research suggests it may be an even more powerful way to calm the mind than previously thought. According to a review of more than 100 studies, stepping outside into a green space — even for just a few minutes — can dramatically shift your brain activity into a more calm, balanced state. In a comprehensive review published in Neurosciences & Biobehavioral Reviews, researchers at McGill University and Adolfo Ibáñez University in Chile analyzed more than a decade of studies using EEG, fMRI, and other brain scanning methods. That analysis revealed compelling and consistent patterns showing exposure to nature quiets activity in the brain’s stress center. Mar Estarellas, a postdoctoral researcher in the Department of Psychiatry at McGill University and co-author of the study, says: “We know intuitively that nature feels good, but neuroscience gives us a language that lends credibility to shaping decisions about how nature is considered in health policy and the spaces we build.” Four Signs Your Brain is Responding to Nature According to the research, there are four ways the brain responds when we spend more time in the natural world: More efficient sensory processing, because natural scenes are easier for the brain to interpret. A reduced stress response leading to relaxation and slower heart rates. Restored attention, helping to ease mental fatigue and improve concentration. Reduced rumination, which may allow a deeper, more calming connection to something bigger than yourself. Nature Helps Quiet the Mind It appears that nature has a way to tame your worry and shifts your brain waves into calmer rhythms. In one study, participants who took a 90-minute walk in nature showed a reduction in rumination compared to those who walked in dense urban settings. Other EEG studies consistently show increases in the brain waves associated with relaxed alertness and meditative states during exposure to nature. At the same time, brain waves associated with stress and cognitive overload tend to decrease. These changes could occur in a little as 10 minutes. Long-Term Brain Benefits Large-scale MRI studies have also shown that people who live near greener, more natural environments may exhibit differences in the brain structure associated with stronger attention and better memory. Among children, greater exposure to green spaces has been linked with improved cognitive performance and fewer attention-related difficulties. Researchers contend that repeated restorative experiences in nature can even build up over time, potentially leading to greater resilience and brain health over an entire lifespan. There have been studies to suggest measurable benefits to artificial nature experiences, such as videos and images. However, real-world, multisensory experiences tend to provide better results. How to Add Green into Your Routine While most of us probably don’t live in the wilderness, there are still simple ways to welcome more nature into your life: Take a short 10-to-15-minute walk in a local park, garden, or tree-lined street to bring more calm. If you have time, longer outdoor exposures, such as a hike, may provide stronger restorative effects. Look for places that will engage your senses, such as flowing water, vivid and varied greenery, or lots of singing birds. If you can’t make it outdoors, house plants and even images or videos can help. The next time you are feeling overwhelmed by the chaos and busyness of life, remember that one of the most powerful reset buttons for your brain may be waiting just outside your front door.
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Positive Psychology

Hope is Under Strain in America. Here’s Why

On a scale from 0 to 10 — where zero is your worst possible life and 10 is the best — where do you expect to find yourself five years from now? That tough question makes you think about the kind of life you’re currently living, your hopes and dreams for the future, and even the state of the country and world and how that might affect you. Gallup has been asking that question as part of its National Health and Well-Being Index for the past 20 years. And in 2025, those results hit a record low: fewer adults in the United States feel good about the future. This data shows that, for many Americans, it’s challenging to envision a future that will bring about a better life. This loss of hope doesn’t just impact us as individuals; it affects our communities and the collective future we all hope for: one conducive to well-being for all. What the Poll Says The Gallup National Health and Well-Being Index surveys over 20,000 U.S. adults throughout the year, across five elements of well-being (career, social, financial, physical, and community). In the portion of the survey assessing current and future life satisfaction, respondents rate their present life and their life in five years on a scale from 0 to 10. Here are some significant findings from 2025: Just 59.2% of U.S. adults believe their lives in five years will be at 7 or better; this is the lowest number since the survey began in 2008. Future life ratings have decreased about 9% since 2020, meaning that almost 25 million fewer people are optimistic about the future in 2025 than in 2020. The drop in future life satisfaction from 2024 to 2025 was the largest among Hispanic adults. Current life ratings also sit at an almost record low (second only to 2020). Less than half of U.S. adults (48%) are what Gallup considers “thriving” (rating their current life at 7 or higher and future life at 8 or higher). Why We’re Losing Hope So what’s the deal with this recent drop in optimism and hope? “When fewer U.S. adults rate their future highly compared to prior years, it tells us something important about the emotional climate people are living in,” says Dr. Robyne Hanley‑Dafoe, resiliency expert and author of I Hope So: How to Choose Hope, Even When It Is Hard. “Over the past several years, individuals have navigated prolonged uncertainty, economic pressure, political division, social unrest, and collective fatigue,” she shares. That type of stress changes how you view the future. Instead of being excited for it, you can become scared of or even threatened by it. Why Hope Matters Hope is not the blind expectation that the future will be better. It is the belief that the future can be better, and in the power of agency and action. “Hope is not naïve. It is strategic. And in moments like this, it is one of our most important psychological resources,” Dr. Robyne explains. She says research consistently shows that hopeful individuals cope better with stress, demonstrate greater perseverance and resilience, and experience better well-being outcomes. Having hope can help us navigate hardship and challenge, improving the chances of achieving goals and dreams. While hearing that hope in the U.S. is at a record low may make you even less, well, hopeful, Dr. Robyne encourages us to see it differently: “It would be a mistake to conclude that hope is disappearing,” she says. “In my work, I see something different. I see people craving hope. I see people searching for ways to rebuild their sense of direction and possibility.” What is essential about this moment, especially given these findings, is that individuals and communities are shown that hope can be restored and cultivated through intentional action. Steps to Restore Hope Restoring a sense of hope in our society may seem daunting, but even small steps every day can help hope blossom. Cultivate Agency. Restoring a sense of agency is key to reigniting hope, Dr. Robyne says. One simple way to do that is to set small goals that align with your personal values. When we demonstrate to ourselves that we can influence outcomes by accomplishing small goals, we reinforce that essential sense of agency. Prioritize Connection. Connection, connection, connection. It’s what the research says is crucial to a life well lived (see The Harvard Study of Adult Development) and what Dr. Robyne believes is critical to restoring hope. Sharing a space and sharing stories become powerful steps in helping us imagine a better future and trust that it can come to fruition. “When we share stories of effort, recovery, and forward movement, we normalize struggle and model possibility. Communities that emphasize shared responsibility and collective action create the conditions where hope can take root and strengthen,” Dr. Robyne explains. Let this data act as a wake-up call — a call to begin prioritizing hope again, to once again believe in our own agency, to share stories of possibility and action, and to embrace hope for ourselves and nurture it in our communities.
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science

Small Steps Today Can Lead to a Happier Tomorrow

What if your next exercise routine didn’t require so much sweat equity and you could get happier in the process? A new study from the University of Texas at Arlington (UTA) suggests that swapping 30 minutes of light physical activity for sitting can have a meaningful impact on your mood the very next day. A Little Movement Goes a Long Way Researchers followed more than 350 young adults for up to two weeks to see how their movement, sleep, and sedentary habits affected their next day. Participants wore activity monitors and completed repeated mood check-ins, painting a data-driven picture of how the day-to-day movement habits affect emotional well-being. Surprisingly, the research team found that it wasn’t how much people exercised, but how small, daily shifts in the habits added up. “We looked at the 24-hour movement behavior — sleep, exercise, sedentary time, and light activity,” says Dr. Yue Liao, and assistant professor of kinesiology at UTA. “The 24-hour part is a unique piece because we’re not simply saying, ‘Do more of this.’ They all add up to 24 hours. From that perspective, if a person does more light activity in place of sedentary behavior, that predicts better mood the next day. That’s the key point.” This finding aligns with previous research in positive psychology, including Barbara Fredrickson’s broaden-and-build theory, which shows that small, repeated “wins” builds positive momentum that fuels lasting positive change, such as boosting mood and strengthening emotional resilience. Less Sitting Brings More Joy While there are many physical benefits to extreme, sweat-inducing workouts, including a slight mood boost, according to Dr. Yue, the research indicates that light physical activity had the strongest link to improved mood. “One doesn’t have to think, ‘I have to run,’ or ‘I have to do these big things,’” she says. “Just sitting less and moving more can have an immediate impact on your mood the next day.” Doing nothing at all had the worst outcome for mood. But when sedentary behavior is replaced with light activity, the body still activates the “feel-good” hormones, such as endorphins, dopamine, and serotonin, that elevate mood and reduce stress. This movement breaks up the emotional stagnation, while the increased oxygen and blood flow support healthier brain function. The consistency of the activity keeps all the positive effects moving and carries over for an extended period of time. So what counts as “light activity”? It can be anything in your daily routine that you substitute for sitting, including: Taking a short walk Walking your dog Gardening Easy cycling on flat ground Gentle yoga or stretching A walking meeting Any light activity lasting 10 to 30 minutes that replaces sedentary behavior can make a difference. If your mood feels stuck in a rut, you don’t need expensive gym equipment or intense workout classes — just a willing mindset to move a little more today than you did yesterday.
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science

4 Reasons Why Giving Thanks Still Rules

For thousands of years, gratitude has been considered one of the most virtuous acts of living a good life. As Roman philosopher Marcus Tullius Cicero noted, “gratitude is not only the greatest of virtue, but the parent of all others.” While the act of giving thanks may be an age-old ritual, the science of gratitude has only been around for about a quarter of a century. Using gratitude as an intervention to boost well-being really began to gain traction with the emergence of positive psychology. In his groundbreaking book Authentic Happiness, Martin Seligman, Ph.D. claimed gratitude is one of the most measurable “strengths of character.” The methods he and other researchers used to measure the effects of gratitude included gratitude journals, personal gratitude letters, or listing three great things you are grateful for each day. The results not only boosted happiness, but also improved sleep, reduced stress, and provided more energy. What’s New in Gratitude More than two decades later, the research into this powerful practice continues expanding to cover more populations, using greater science and new ways to apply it to everyday life. Here are four new studies proving gratitude still rules when it comes to happiness: 1. Gratitude May Help You Live Longer A 2024 study by the Harvard T.H. Chan School of Public Health suggests expressing gratitude may help extend our lives as we age. Researchers analyzed data from nearly 50,000 women in the Nurses’ Health Study and found that those who reported the highest levels of gratitude had a 9% lower risk of death compared to those who practiced gratitude the least. Being grateful was even linked to a lower risk of cardiovascular disease. This study may be one of the first to show strong evidence that gratitude can be a protective factor to health aging. 2. Make Gratitude Easy Practicing gratitude doesn’t have to be complicated. A recent study using a guided gratitude app for young adults found that gratitude may work best when it is simple and easy. The participants of the study were given short daily prompts, such as “Who helped you today?” or “What surprised you in a good way?” These micro-acts of gratitude seemed to fare better for younger people than writing out long journal entries. Just reading the prompts help shift the mind toward a positive mindset. 3. Gratitude Grows When Shared Gratitude works great when we practice it alone, but research suggests that when practiced in a group setting, it may even be more effective.  A 2024 study published in Frontiers in Psychology  examined the role of social processes in gratitude interventions for adolescents and found that simple individual journaling may not be as impactful for youth compared to when they practice gratitude in a more group-based, interactive setting. When young people shared what they were grateful for in a group, it seemed to strengthen connection, trust, and emotional well-being. This is even true for those who just witnessed someone else express gratitude. 4. Gratitude Cultivates Connection A 2025 study published in the International Journal of Indian Psychology  found that eight weeks of gratitude journaling led to significant increases in altruism, forgiveness, and resilience in undergraduate students. Participants used the “three good things” method to write down what they were grateful for each day. The results showed that this simple act of gratitude helped students overcome challenges during periods of transition and change, ultimately improving their well-being and prosocial behavior. The ongoing research into gratitude reinforces the long-standing belief that it is great for our happiness and well-being. When practiced consistently, these low-cost, simple acts can add up to real and lasting results. It doesn’t matter our age, culture, or life stage, gratitude is a gift we can offer the world that also gives back to us.
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science

Why Trust Makes Us Happier — And Happiness Makes Us More Trusting

Having high levels of trust can be a pathway to greater happiness, according to research from Utrecht University. The study Trust and Subjective Well-Being Across the Lifespan, published by the American Psychological Association, suggests people who trust those around them may be boosting their happiness, and it really doesn’t matter at what age. Having trust in people, institutions, or in society in general tends to lead to higher life satisfaction. What’s more, happy people tend to trust more, which creates a reinforcing happiness loop: “Trust is both a cause and a consequence of well-being — the more we trust, the happier we feel; the happier we feel, the easier it becomes to trust again,” the study says. Researchers conducted a meta-analysis of nearly 1,000 findings from different studies involving more than 2.5 million people. Participants ranged in age from 6 to 64 from countries all over the world, with the most common being the United States, China, and the United Kingdom. Catrin Finkenauer, Ph.D., a professor at Utrecht University and a co-author of the study, says the findings show that trust plays a key role in how happy and satisfied people feel, across all ages, especially for children, adolescents, and older adults. The research also suggests that societies with high levels of trust — where fairness, honesty, and cooperation are prevalent — have happier people. "Families, schools, and governments all share the responsibility of creating environments where people can rely on each other, she says. “When we build trust, we also support mental health and stronger communities.” While trust is something that has to be authentic and earned, according to Catrin, it can also be broken, making it harder to trust again. This can have the opposite of effect and create a negative feedback loop that leaves people feeling lonely, insecure, and with less hope. The good news is trust can be restored. Building a Life of Trust In the book The Speed of Trust, author Steven Covey argues that trust is key to our well-being and when we have high trust in ourselves, others, and our environment, we can experience safety, confidence, and peace of mind. “When trust is high, communication is easy, effortless, instant, and joyful,” he writes. Having trust provides a safety net that buffers anxiety, suspicion, and fear — emotions that rob us of our happiness. Performing small, consistent acts of trust every day can lead to lasting emotional benefits. Over time, these small acts of trust build and boost our well-being. A few things we can do to build more trust in our lives: Give others the benefit of the doubt. Instead of always viewing others with suspicion and skepticism, try assuming their intent is positive. Keep your word. When we follow through on the promises we make, we build both self and mutual trust. Relinquish control. The ability to admit when we need help can deepen our connections and boost our happiness. Practice gratitude. Grateful people trust more. Recognizing and appreciating the good in life rewires your brain to find more optimism. Forgive the small things. Holding on to unnecessary anger and resentment just adds to your stress and takes up emotional space that could be used for more empathy and compassion. When we choose to trust more — in others, ourselves, and even our institutions — we set the stage for a thriving in life. We can start with small acts of trust that will compound and eventually lead to stronger relationships, more compassion, and a sunnier look on life.
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woman practicing mindfulness on a yoga mat in a studio.
science

Do We Really Need More Mindfulness?

The term “mindfulness” has become a part of our everyday vocabulary. What does this word mean? It might connote a mind full of thoughts. In fact, it is almost the opposite. Mindfulness involves cultivating awareness of our experiences, internal and external, without reacting. We become the observer of life’s happenings. We do not benefit from becoming upset, anxious, or depressed when things do not go our way. So, we simply notice what is happening as though looking down from above. The Challenge of the Present Moment Another key element of mindfulness is the focus on the present moment. Our brains are programmed through many thousands of years of evolution to ponder the future – what danger may be lurking? What is the worst thing that may happen? This catastrophizing may have been adaptive 200,000 years ago, as we sat in our caves, keeping a fire going and wondering whether a saber-toothed tiger might be lurking outside our dwelling. If we focused on such danger and prepared ourselves to react quickly, we tended to live longer and have more offspring. The genes and epigenetic factors associated with such wariness therefore propagated through the population over many generations. Nowadays, though, we are rarely confronted with such physical threats; yet, here we are, with the hard wiring that predisposes us to generate an acute stress response at the slightest provocation. Our adrenal glands are prepped to secrete adrenaline and cortisol when provoked simply by our thoughts. Our blood pressure and blood sugar skyrocket needlessly. Suppose we lack the resilience to quell the acute stress response and bring these hormone levels back down to normal quickly. In that case, they may become chronically elevated, leading to hypertension and type 2 diabetes. We are also predisposed to ruminating over the past. While it is adaptive to savor wonderful memories and consider the mistakes we have made so that we may learn from them, it is maladaptive to generate negative thoughts and feelings that bring self-blame, guilt, and even depression and anxiety. Too much focus on the past and future often means creating unpleasant ideations. Our brains are wired with a negativity bias. We tend to remember and be affected by negative experiences and thoughts than by positive ones. Negative things have a greater impact on our state of mind than neutral or positive things. We also tend to be overly judgmental. We explore our environment – including other people, the world, and ourselves – and perceive it as good or bad. Due to our negativity bias, we are more likely to view these elements as negative. In many cases (including my own), we are most harshly judgmental of ourselves. This contributes to depression and anxiety, two of the most prevalent mood disorders in our society. The Hope of Neuroplasticity The good news is that our brains have the remarkable quality of neuroplasticity. We can rewire our brains through focused practice. Our brains are capable of reorganizing themselves by forming new neural connections throughout life. They can adapt to environmental changes, learn, and recover from injury to a considerable extent. Neuroplasticity enables us to recover from a stroke by rerouting functions to undamaged areas. It allows us to learn a new language or how to play a new musical instrument, even later in life. Brain cells (neurons) actually change their structure and function in response to internal and external stimuli, including our thoughts themselves. The more we embrace positive thoughts, the more positive our thoughts become. We can learn to be more positive and less judgmental. Dr. Jon Kabat-Zinn, a founder of the practice in the United States, coined one definition of mindfulness. He defined mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” It seems intuitively obvious that paying attention to the present moment is essential, so why do we have such difficulty doing so? Our minds seem programmed to wander – to rapidly go from one thought to another, sometimes seemingly at random. We are easily distracted. We may even value “multitasking,” that is, thinking about and doing several things at once. In reality, we can only have one thought at a time, and jumping from one idea to another is an inefficient process. When we are multitasking, we often fail to accomplish what we intend to achieve to our full capability. When we are not truly focused on one task at a time, we are actually “task-switching.” We end up wasting time rather than saving time. We make more errors. We are less creative. Therefore, we really do need to “pay attention on purpose” to one thing at a time to be as productive as possible. How can we train our minds to focus on one thought or task at a time, given that we seem to be programmed otherwise? We can embrace a practice to rewire our brains to be more present rather than racing ahead or ruminating over the past. In other words, we benefit from a regular exercise of abiding in the present moment. This requires intention – hence the importance of the “on purpose” part of Dr. Kabat-Zinn’s definition of mindfulness. One version of mindfulness exercise is called the “GAIN” practice. GAIN is an acronym for what the author believes are the four essential domains of happiness: Gratitude, Acceptance, Intention, and Nonjudgment. Slow, deep, deliberate breathing is a core element of mindfulness practice. When we are stressed, we may go for many hours without taking a deep breath. Our diaphragm and other muscles involved in breathing are tense and contracted, preventing complete expansion of our lungs. As a result, the tiny air sacs in our lungs, called alveoli, tend to collapse, stiffening our lungs and limiting the amount of oxygen we can take in. Everything to GAIN When we practice mindfulness, we can start simply by focusing on our breathing. In the GAIN method, we inhale slowly to a count of three, pause to a count of three, and exhale without effort to a count of four. We are paying attention to our breathing, one moment at a time. As our chest and abdomen expand, we feel ourselves relaxing simply through this manner of breathing. We then begin a self-guided tour of the GAIN elements. We start with the “G” in GAIN as we acknowledge our gratitude for the gifts in our lives – loved ones, friends, pets, and living in a relatively safe environment with a roof over our heads. Even the simplest of things – isn’t it a miracle that we can step into the shower and experience warm water cascading over us? While continuing to breathe slowly, deeply, and deliberately, we transition to the “A” in GAIN, which stands for acceptance. As the Serenity Prayer teaches us, we must distinguish between what we can change and what we cannot change as we ponder the difficulties in life. We have all experienced the loss of a loved one, illness, fractured relationships, and other painful events. We identify one source of pain or discomfort and imagine opening our chest and heart and bringing this experience into our heart. We hold it there, nourish it, and embrace it as we relax our muscles. We may ask ourselves the question, “Can I live with this pain forever?” Eventually, the answer will be “yes.” Next come two of the elements in Dr. Kabat-Zinn’s mindfulness definition: intention (“on purpose”) and nonjudgment, the “I” and “N” in GAIN. We continue to breathe intentionally, drawing our attention to our current experience – the pressure of the chair against our bodies, the sound of a car or airplane passing in the distance, and the subtle tingling at the soles of our feet. Our mind may begin to wander after a few seconds – then we gently bring our attention back to the present. Gradually, we will be able to abide in the present moment for a more extended period. We transition to nonjudgment as we continue to expand our chest and abdomen with each full breath. We may picture a lovely NASA image of the Earth, apparently suspended in space. It is a lovely planet, but the Earth does not possess qualities that are inherently good or bad. It is simply the planet that it is – neither good nor bad. It is only logical that we, too, are neither good nor bad. We are merely human beings. We simply are. We might repeat the phrase, “I simply am the person that I am. I am.” We next return our full attention to the breath – slow, deep, and deliberate. We then gently open our eyes. We are ready to go out into the world. A Practice of Patience There are many versions of mindfulness practice. We are well served by finding the one that fits us best and sticking with it. Daily practice is most productive, as we slowly rewire our brains to pay attention to the present moment, on purpose, nonjudgmentally. Our brains evolved over many thousands of years to be the way they are, including this “wandering mind” condition. We cannot rewire our brains overnight. Let’s be patient and go easy on ourselves, embracing baby steps toward a happier condition, including the ability to appreciate the present moment. That is what mindfulness is all about. Greg Hammer, MD, is a recently retired Stanford University School of Medicine Professor and physician, mindfulness expert, and the author of the best-selling, award-winning book, GAIN without Pain: The Happiness Handbook for Health Care Professionals. Dr. Hammer is a health enthusiast and meditator, utilizing a non-duality and mindfulness-based approach, including the GAIN method.   Learn more at amindfulteen.com
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science

Even the Smallest Acts of Kindness Can Turn into Big Happiness

If you follow Live Happy, you already know that practicing acts of kindness can improve your well-being. Now, new research from the University of California, San Francisco (UCSF) shows that it doesn’t require grand gestures to make a difference — small, daily micro acts of kindness or gratitude can significantly boost happiness in just one week. The Big Joy Project tracked more than 17,000 participants from 169 countries through a web-based intervention. Each participant spent between five and 10 minutes daily sharing a joyful moment, practicing gratitude, or performing a small act of kindness. Small Acts, Big Results Just after one week, the results showed that people who engaged in these daily micro acts experienced: An increase in emotional well-being Higher positive emotions Lower stress Better sleep According to UCSF, people who make improvements in their well-being could see less of a risk of mental illness in the future and may experience better physical health. “People with higher well-being are less likely to develop chronic conditions, like cardiovascular diseases, and have reduced mortality in both healthy and unhealthy populations,” says Elissa Epel, Ph.D., a senior author on the study. What’s more, the more often these micro acts were practiced, the greater the benefits. This led researchers to conclude that this type of positive behavior could be scalable and might positively impact public health. Since micro acts were not labor-intensive or time-consuming, the shorter format made it easier for people, especially those socially disadvantaged, to improve their well-being. During the study, certain groups experienced particularly strong gains, including younger adults, Black and Hispanic participants, and those with lower education levels or subjective social status. A Mission for a Happier World UCSF’s Big Joy Project is an ongoing initiative centered on the science of joy and well-being. Its goal is to encourage people to find more joy in their daily lives through experiences, relationships, and their surroundings to enhance their overall quality of life. Participation is free, and for seven days, participants follow a prompt designed to evoke happiness — such as listening to an audio clip of laughter or recalling a moment of gratitude. Each day features a different micro act. By the end, you will receive a progress report on your journey to more happiness. What’s even better is that every participant contributes to the ongoing research on how to live a happier life, which could result in using micro acts as a legitimate mental health tool. According to the Big Joy Project website, more than 400,000 micro acts have been completed to date. Finding happiness in your daily routines, even if just for a few minutes a day, can improve your mental and emotional well-being, leading to a better quality of life. And this new research from the Big Joy Project shows happiness doesn’t have to be complicated.
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