Take a second to think of the most notable or important things that happened to you today. Did you think of:
Happiness. Is it really a mystery? Or is it more achievable than people believe? Ask bestselling author Shawn Achor, and he’d say that research shows that change is radically possible. But for change to occur, we need to find a fit between the tools and the person.
But everyone is different—and the tools we need most are different too. For some, healthy habits are the key to contentment, but for others, community could be the answer. So, what would help you finally feel fulfilled? To find the answer and begin on your journey toward sustainable happiness, click “Start Quiz” now.
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Questions Overview
- A bad event that sent me spiraling (ex: I snapped at my brother—I constantly lose my cool).
- A bad event, but one that I don’t have a strong emotional reaction to (ex: I was assigned a project that I’m not excited about).
- A neutral or positive event (ex: I tried a new cafe with delicious coffee).
- A positive event that brightened my whole day (I called my mom. Connecting with my family feels so good!).
- Yes.
- I'm not sure. I might be in the middle.
- I’m probably slightly less positive than the average person.
- No, definitely not. Look around—how could I be?
- Without a doubt. I have tons of close relationships where I feel completely accepted and supported.
- I have a few great relationships like this—maybe 2-5.
- I can think of one relationship that fits this description.
- I don’t think I have any relationships where I’d feel comfortable talking through my biggest problems.
- Definitely. When I’ve failed in the past, I’ve found it basically impossible to stop dwelling and start mobilizing.
- Possibly.
- Neutral; I'm not sure.
- No. At this point, I’m not afraid of failure. I know that challenges are an opportunity to grow, learn, and come out stronger.
- Definitely not. I usually get too stressed to think clearly. I sometimes make decisions I regret as a result.
- I'm not horrible, but I'm probably a little below average.
- I'm not sure. I'm probably about average.
- Yes! I find that my mind gets sharper in high-pressure situations, and I’m able to make strong, thoughtful decisions as a result.
- No. I want to try new things—start exercising, daily meditation—but I’m never able to stick to plans consistently.
- I struggle with my willpower, but so does everyone. I’m able to keep some healthy habits consistently, but others I’m less successful with.
- I have healthy habits, but it doesn’t feel like a matter of willpower. Once a behavior is in my routine, it’s easy for me to keep doing it.
- I’m not sure.
- Yes. I don’t feel like I should bring my issues to friends and family because they might think less of me.
- I try not to isolate myself because I know my loved ones want to help. But admittedly, it’s hard for me to truly open up sometimes.
- No. I trust the people close to me and usually find it easy to open up to them. That’s what friends are for, after all!
- I’m not sure.
- A sign that there’s something seriously wrong with myself or my life.
- Scary, because it can cause chaos and disrupt my routines.
- Normal. Everyone fails sometimes—it’s how you respond to failure that matters.
- I’m not sure; none of these answers fit me.
- Yes, absolutely. I sometimes feel like my problems are so big, and I’m totally powerless to handle them.
- I struggle with those feelings at times, but I’m usually able to move past them.
- For the most part, I’m able to remember that my life isn’t happening to me, and at the end of the day, I control my destiny.
- I’m not sure.
- Yes. I know I feel happier when I eat well, drink water, exercise, and get good sleep (so that’s what I do!).
- I could probably stick to habits that support my happiness better than I do. But it’s not a huge issue for me.
- No. If I could manage to improve my physical health or avoid activities that leave me feeling bad (like doom scrolling), I’d be much happier.
- I’m not sure.
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5 Life-Changing Happiness Habits From Shawn Achor
3 Gratitudes. Set aside time each day to write down and reflect on three things that you’re grateful for. Over time, this practice can retrain your brain to instinctively look for the good things around you. Gratitude will be second nature!
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Example: "Today I had time to sit down and eat a delicious breakfast before work, the rain has finally stopped, and I'm feeling really healthy and free of sickness right now."
The Doubler. Take two minutes to describe (out loud or in writing) a happy experience you've had within the last day. By actively reflecting on and connecting with that experience, you'll double the meaning and satisfaction that the event brought to your life.
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Example: "Yesterday, talking on the phone with Ben, I just felt like I was a kid again. I can't believe how good it felt to get to reminisce about those memories from childhood, even if it was just for a quick, 10-minute call..."
Fun Fifteen. Spend fifteen minutes a day doing cardiovascular exercise that isn't boring to you—choose something fun instead! Physical activity can be as beneficial to your mental health as taking an antidepressant would be. And by making the exercise fun, you're adding even more joy to your experience.
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Example: Try gardening, dancing, biking, or walking your dog.
Meditation. Take just two minutes to meditate each and every day, and you'll find that you feel more peaceful, productive, and content over time.
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Example: For free, guided meditations, try Insight Timer.
Conscious Act of Kindness. Find a way to spread positivity, gratitude, and joy in just two quick minutes. Shawn suggests that you write an email or text to someone in your life to express your thankfulness. Choose a new person each day. When you give joy and kindness to others, it tends to come full circle eventually!
- Example: "Hi Andy! I wanted to write you a quick message to say how grateful I was for your help on Saturday. You made my day so much better, and I really appreciate it..."
Want to learn more?
For more information about the psychology of happiness and Shawn Achor's work, check out these sites below:
