What makes you happy?
“Gratitude is the antidote to the weight of regret”
In an uncertain and sometimes chaotic world, the constant stream of negative news can feel overwhelming, often overshadowing the positive moments. Unfortunately, the mind tends to focus more on negativity, making it essential to intentionally cultivate a mindset that embraces joy and positivity.
Throughout each day, we all face both positive and negative experiences. But have you ever wondered why the negative ones linger in your mind longer and why the negative message is more powerful than the positive?
Conditioning the mind to joy involves rewiring the brain to focus more on positive experiences, feelings, and thoughts while managing stress and challenges more effectively. Here are several practices that can help with this:
Gratitude Daily Reflection: Spend a few minutes each day reflecting on things you’re grateful for, even small things. Writing them down can amplify the effect, as it reinforces positive neural pathways.Reframe Challenges: When facing difficulties, try to focus on any lessons or positives that can come from them. What do I need to learn from this experience? I there a positive side to this?Meditation and Deep Walking Stay Present: Mindfulness teaches you to focus on the present, reducing tendencies to dwell on the past or worry about the future, both of which can detract from joy.Deep Walking in nature is a great way of reconnecting and alignment. Spending time in the green and blue spaces of nature and opening the senses to sound, smell and feeling will noticeable reduce your stress levels. If you want to find out more, check out my book: Deep Walking for Body, Mind and Soul.
Positive VisualizationImagine Joyful Outcomes: Regularly visualizing positive experiences can help the brain become more attuned to them. Picture moments that bring you happiness and success, even small ones, and try to evoke the emotions you’d feel in those scenarios.Future Gratitude: Think about things you’re looking forward to or would like to happen, and imagine how grateful you’ll feel when they do.Self-LoveSpeak Kindly to Yourself: The way you talk to yourself affects how you feel about yourself. Practicing self-compassion means addressing your thoughts with kindness and patience, which fosters a more joyful and supportive inner world.Forgive Yourself: Mistakes happen, and letting go of self-criticism can bring immediate relief and joy.Acts of KindnessGive to Others: Helping others releases oxytocin and other “feel-good” hormones, creating a sense of connection and joy.Practice Appreciation: Show gratitude to those around you, which can increase your own sense of happiness and fulfillment.Flow ActivitiesFind a Passion or Hobby: Activities that fully absorb your attention—like art, sports, or music—can create “flow” states, which are deeply satisfying and joyful.Focus on Progress: Rather than aiming for perfection, celebrate small wins and improvements, which can help you appreciate your journey.Cultivate OptimismChallenge Negative Thoughts: When you notice negative thoughts, ask yourself if they’re realistic or if there’s a more positive perspective you could consider.Practice Positive Affirmations: Regularly affirming positive beliefs about yourself and your future can build a mindset that gravitates toward joy.Physical ExerciseExercise Regularly: Physical activity releases endorphins, boosts mood, and reduces stress, all of which contribute to a happier space. Smile Often: Even forcing a smile can trigger a small release of dopamine, making the brain associate smiling with joy.Building positive habits and cultivating a resilient mindset takes time, especially if you’ve spent years dwelling in negativity. It’s a gradual process, but starting small can make a big impact. Begin with simple actions, like writing down three things you’re grateful for each day. Or take a few minutes each day to walk in nature or meditate. Over time, these small steps add up, creating a powerful, lasting effect.
In my village, there’s a Moroccan fruit and vegetable vendor who greets each customer with a big smile and a warm, friendly remark. Recently, I told him how his kindness radiates positivity to everyone he meets. Just think of the hundreds of people he uplifts, day after day, week after week, year after year. For me he is a reminder of how just one person can have a profoundly positive effect.
Reino Gevers – Author – Mentor – Speaker
P.S. If you enjoyed this article you will be interested in my books available where all good books are sold.
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