If there’s one thing about happiness, it’s that it isn’t always just something that happens. If you want enduring happiness, you need to practise it.

It’s possibly a survival mechanism that the brain is wired to focus on negative emotions first – helping us to detect danger in our surroundings. Those who were able to stay focused on avoid- ing predators were the ones who lived to see another day.

But, despite the fact that we’re no longer living with the same type of threats that our ancestors did, and we’re living on average two or three times longer, this mechanism often translates into a negativity bias that can affect the way we view life.

For example, most people tend to:

  • Recall insults more than
  • Remember negative or embarrassing experiences more than positive
  • Respond more acutely to negative

We’re also more likely to see bad news, rather than good news, as truthful. Neural research has found that, when negative information needs to be dealt with, there’s a surge of activity in an area of the brain that deals with critical information processing.

Plan for positive experiences

Science tells us that we need to engage the reward sensitivity part of our brain, to reduce pain and boost joy.

In one study, when adults who suffered from depression or anxiety made an effort to focus on improving positive emotions, there was greater improvement than in the group where the therapy focused on just reducing negative emotions.

Most people, even those who struggle with poor mental health, can find ways to train their brain to focus more on positive emotions. It’s a little like putting on glasses that have been made specifically for you: you’ll notice little things more, and the detail makes the difference.

There’s nothing stopping you from having fun or enjoying yourself, if you plan it. Start small and see what works for you.

What will boost joy in your day?

Perhaps it’s ticking off an important task, or opening a box you’ve ordered. Giving an old table new life with a fresh coat of paint, spending a little time reading a novel, or sending a friend a message. Go to a new coffee shop or café, and order something you haven’t tried before. Listen to a song you enjoy, watch a funny video or take care of your plants.

Once you’re done, stay in that moment for a little while and savour it. Focus on each of your senses. Intentionally grow the positive emotions you’re experiencing and let them expand.

Repeat this exercise daily, and adjust it to experience something new.

The more you practise, the more your brain will be trained to look for things that make you happy. It’ll open up brain pathways that’ll allow you to increase your joy over time, which also helps to build greater mental resilience. Try:

  • Investing in your Call your loved ones regularly.
  • Connecting with people in little Make small talk with people you see regularly, or join groups in your area or community.
  • Showing gratitude: If someone did you a favour, send them some flowers to say thank
  • Taking the Don’t cancel your plans. Go to that dinner.
  • Get rid of old things and don’t allow clutter to build up in your life.
  • Getting A little sunlight can make a big difference.
  • Spending money on experiences, not Take the trip you’ve always wanted to.
  • Creating a Make one room in your home a place of comfort – perhaps with quality sheets, a good pillow or comforter, soft pyjamas, your favourite drink or slippers – where you can soothe away the problems of your day.