On this site you’ll find simple, practical things you can do to help develop your capacity for happiness, as well as real-world stories about the impact of doing these exercises.
Studies have shown that your individual happiness level is partly determined by genetics, partly by circumstance (such as your job, your marital status, where you live, etc.), and the rest is under your control. The great news is that the amount that’s in your control is pretty significant. Genetics is about 50% and circumstance is only 10%. This leaves a full 40% of your capacity for happiness that you can improve by changing what you do & how you think. This is why I think of it like a muscle. Turns out your happiness level can be improved and strengthened through regular exercises. Then again, (also like a muscle) it can get flabby and weak through neglect.
I’m not saying that if you follow this plan you’ll be giddy 100% of the time – that would be just plain weird and unnatural. What I am saying is that you’ll find it easier to enjoy the happiness that’s already in your world, you’ll probably find even more of it, and there’s a really good chance that you can do all this without having to change your job, move, or make other radical changes in your circumstances. This can lead to greater life satisfaction overall, which is the real goal of any happiness work. Lastly, the Happiness Exercises can help you prepare for the inevitable curve balls that life will throw at you and will make your recovery from the down times easier and faster.
On these pages, you’ll find an “exercise plan” to develop your “happiness muscle”. They’ve been grouped into levels to make it easier for you to find those that fit the amount of time and effort you’re ready and able to give at any point. A quick summary of the level is given at the top of each page listing the exercises (Warm-Ups, Level 1, Level 2, Level 3). Which you choose is up to you. Do them in order or just pick and choose and skip around. Every exercise is beneficial on its own, and not every exercise will work equally well for every person. Ideally you’ll feel inspired or excited to do the exercises, not like they’re another To Do to Add To Your List. Some of the more “advanced” exercises are easier if you have a good foundation, but if you decide to just jump in, you’ll still be rewarded for your efforts.
As you start, it’s important to keep in mind that just as life is always changing, so our feelings are always in flux. Your feelings of happiness will change from one day to the next. Mine do. I take it as a great sign that I’m still alive and still able to feel from moment-to-moment as the world around me and inside me shifts. As I said, these exercises are not on a linear path, and I find myself turning to the Warm-Ups and Level 1 often – and that they feel different and I learn new things each time I do. Life is a journey, not a destination – and the same is true of happiness.
So dig in, explore, and have a blast. I hope you start to enjoy your life even more than you do now. I look forward to contributing to your happiness journey!
With sunshine and love,
–Cianna
