By integrating these positive habits into your life, you won’t just be creating a stronger and more optimistic brain, but you will also be gaining access to a greater, more enduring sense of contentment and happiness.
In today’s fast-moving world, it seems like happiness is a distant dream. We may seek it through outward success, material things, or momentary indulgences. But really sustainable happiness is not something outside of us; it’s something we can develop from within by consciously training our brains. Just as you’d go to the gym to make your muscles stronger, you can practice habits that are good for building your mental toughness, creating positive emotions, and actually rewire your brain for more happiness.
Here’s how to begin training your brain to become happier:
1. Harness the Power of Gratitude
It sounds simple, but the impact of gratitude is profound. Regularly acknowledging the good things in your life, no matter how small, shifts your focus from what’s lacking to what’s abundant.
How to practice: Keep a gratitude journal, list three things you’re grateful for each morning or evening, or simply take a moment to appreciate something positive that happens during your day.
Brain benefit: Gratitude engages brain areas linked to reward and ethics, such as the medial prefrontal cortex, resulting in greater well-being and positive social behavior.
2. Prioritise Mindful Movement
Physical exercise isn’t only healthy for your body; it’s also an effective antidepressant and stress-reduction tool. When you exercise, your brain releases endorphins, dopamine, and serotonin – all natural mood elevators.
How to practice: Choose something you like to do, such as brisk walking, dancing, yoga, or cycling. Do at least 30 minutes a day of moderate physical activity on most days of the week.
Brain benefit: Exercise decreases stress hormones such as cortisol, enhances sleep, and stimulates neurogenesis (the production of new brain cells), especially in regions associated with memory and mood.
3. Nurture Significant Relationships
Humans are social animals at heart. Close social connections offer support, minimize loneliness, and play an important role in overall well-being.
How to practice: Prioritise friends and family, volunteer, connect with a club, or get involved in your community. Even brief encounters, such as a greeting with a neighbor, can be beneficial.
Brain benefit: Social interaction releases oxytocin, also known as the “love hormone,” which releases feelings of trust, empathy, and bonding, easing stress and worry.
4. Practice Mindfulness and Meditation
With our always buzzing globe, sitting still can seem subversive. Mindfulness is simply paying attention to the here and now without judgment, and meditation is a structured exercise to develop this mindfulness.
How to practice: Begin with only 5-10 minutes of meditation per day, with your attention on your breath. Use a guide through apps such as Calm or Headspace. Merely stopping to pay attention to your senses during the day also counts as a type of mindfulness.
Brain benefit: Consistent meditation and mindfulness can alter the physical shape of your brain, adding to the density of gray matter in regions related to learning, memory, emotional regulation, and compassion, while reducing activity in the amygdala (our fear hub).
5. Nourish Your Brain with Healthy Foods
What you ingest has direct effects on the health of your brain and, in turn, your mood. A diet of whole, unprocessed foods can stabilize blood sugar, decrease inflammation, and give your brain the nutrients it requires to operate at its best.
How to practice: Prioritise fruits, vegetables, whole grains, lean proteins, and healthy fats (such as omega-3s in fish and nuts). Cut back on processed foods, added sugars, and unhealthy fats.
Brain benefit: A balanced diet supports neurotransmitter production (like serotonin and dopamine), protects brain cells from damage, and reduces the risk of mood disorders.
Takeaway
Brain training for happiness is a continuous process, not an endpoint. It demands persistence, patience, and commitment to placing your mind first. By integrating these positive habits into your life, you won’t just be creating a stronger and more optimistic brain, but you will also be gaining access to a greater, more enduring sense of contentment and happiness. Begin with small steps, be gentle with yourself, and rejoice over every step you make towards a happier and healthier you!
