How to make yourself happier in 10 minutes: 6 simple steps
There are only six simple steps in this program, but it will make your life much happier if you devote 10 minutes a day to it – less than you usually spend on coffee.
Most likely, you have no mental disorder, but the daily stress, however, sucks the juice out of you, completely depriving you of a sense of life satisfaction.
You may have already heard about this, but we repeat: to help you get out of this quagmire, there are a lot of different strategies tested – a scientific direction called “positive psychology” has been around for 20 years and offers countless techniques aimed at improving your mood.
But, you say, I have absolutely no time to do these techniques.
Sandi Mann, a lecturer at the University of Central Lancashire in the UK, claims: there is one simple way.
Mann is a clinical psychologist with a lot of experience. What she offers is described in detail in her book “Ten Minutes to Happiness”. The action program takes the form of a daily diary, which is completed in the form of answers to six questions.
Thus, the events of each past day you will consist of six parts. These questions are:
- What events and things, even the most mundane, did you enjoy?
- Why have you been praised?
- What are you lucky in today, in what cases luck was on your side?
- What have you achieved – even if these were tiny achievements?
- When and why did you feel grateful?
- How did you show kindness?
Most of this program is built on a huge amount of scientific research, which showed that if you regularly allocate very little time to such a (six-step) assessment of the events of the past day, then gradually your attitude to life will change so much that you will feel happier than before.
The fact is that when we feel bad, it is very easy to underestimate all the good things that happen to us. Keeping every day such a simple diary helps you remember this good, highlight it, make it noticeable and important to you.
Mann stresses that the advantages of the method are not only that you improve your mood as you describe the positive things that happened in a day. In difficult situations, rereading old records will also help a lot.
Due to the way our associative memory works, a bad mood pulls back memories of something just as bad, of those events when you felt unhappy.
When this happens, look through your diary – it will help you get out of the spiral of despair.
The six-point method is based on recent studies of the power of good. Scientists confirm: your disinterested actions benefit not only those who surround you, but also to you, increases your mood, satisfaction with life in general.
For example, the fact that you spent some money to help a stranger makes you much happier than if you spent it on yourself. This result is confirmed and repeated during research in more than 130 countries.
If you focus on such things in your life, if you remember them in detail, summing up the daily results, then the warm feelings that they evoke will stay with you for a long time, warm your days and inspire you to such actions in the future.
Of course, just a 10-minute review of the events of the day will not work wonders – and Mann emphasizes that everyone who suspects the beginning of depression should still seek medical help.
But for those of us who just often complain about a bad mood without serious clinical symptoms, this method can help get back to normal life, get out of the wrong rut.
If Mann’s approach seemed worthy of attention to you, then, probably, her paradoxical study of boredom will also seem interesting to you. As a result of a series of experiments, she found that short periods of boredom can have serious advantages.
For example, those students who were asked to rewrite the telephone directory senselessly, then demonstrated a more creative approach to solving logical puzzles compared to those who had not suffered from boredom before.
Mann suspects that the boring exercises allow the brain to wander aimlessly and dream, which then turns out to be very useful in solving problems, telling thinking more flexibility.
“If you feel that you are stumped, solving some problem, give yourself a little time, get bored – and you will see that a solution will arise in your head”, Mann said to BBC Reel.
Today, it is especially important to remember this – after all, at every opportunity we strive to dive headlong into the social network in order to at least something to occupy our brains.
“We need to stop driving boredom away”, she stresses.
In time, you may even notice that your tolerance for periods of boredom will increase, so that you begin to consider the expectation that used to drive you crazy as an excellent opportunity to calm down and reflect.
“The paradox is that the best way to cope with boredom is to give her the freedom to enter your life”, Sandi Mann concludes.