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These Are The Good Days: Your Pathway to Increased Happiness.

In our pursuit of happiness, we often fall into the trap of waiting for the perfect moments, the big achievements or life-changing events like winning the lottery.


However, a growing body of research suggests that embracing the present and recognising the value of our everyday experiences can significantly boost our overall happiness.


More than that, it can increase your base level of happiness, making your average days happier than your current good days.


The Science:

We all have a base level of happiness, which is different for all of us, and after positive or negative events happen we will, at some point, return to our base level of happiness.


graph showing hadonic adaptation

One study went as far as comparing people who had won the lottery to those who had suffered life-changing injuries such as losing an arm, or paralysis. The study asked these people daily how happy they felt, and it showed that even after these significantly positive or negative events, they returned to their base level of happiness.


This is called Hadonic Adaptation, and the bigger the event, the longer it takes to return to that base level.


How to make yourself happier.

There are various methods you can use to increase your base level, that work in varying degrees for different people. These are:


  1. Mindful Reflection: Begin your day with a moment of reflection. Think about the day ahead and identify small things to look forward to—a cup of coffee, a walk in the park, or a chat with a friend.

  2. Gratitude Journaling: At the end of each day, jot down three things that went well and why they were meaningful. This practice reinforces the idea that even on challenging days, there are moments worth cherishing.

  3. Savouring Experiences: When you enjoy a moment, pause and take a mental note. Whether it’s a delicious meal, a beautiful sunset, or a hearty laugh, acknowledging these moments can deepen your appreciation.

  4. Positive Reframing: When faced with stress or setbacks, use the phrase to reframe your perspective. Instead of dwelling on the negatives, look for silver linings and remind yourself that challenges are part of the human experience and can lead to growth and resilience.


child in yellow armbands and stripy swimsuit playing in the waves on a tropical beach

However, there is one method you can use that has been shown to work for everyone regardless of who you are, where you come from, or your situation in life. And it is surprisingly easy.


It involves repeating a simple phrase often. The more you repeat it, the more powerful it becomes. So say it:

  • when you wake up

  • when you’re enjoying your first coffee of the day

  • when times are good

  • when times are bad

  • when you’re enjoying a special moment with your family or friends

  • when all you feel like doing is crying.


Repeat it to yourself as many times throughout the day as it feels right. Say it out loud or to yourself. Write it down and stick it to your mirror or fridge, or the cupboard above the kettle.


So what’s the phrase?

notebook on a wooden board with short pencil to right

Told you it was simple. Now use it and be happier.



lady walking long and winding path across wooded hillside


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