We’ve all been there, so weighed down by our day-to-day routines that simply meeting a friend out for dinner seems like a chore. The thought of taking a leap to cross off some of the biggest items on your bucket list seems so distant it’s laughable.
But without taking a small hop into new territory every once in a while, what’s it all for? Life is short. And it’s those moments where we break out of our routine, push ourselves past our comfort zones, and embrace life fully that make the years we have come alive.
Seeking adventure is a necessary part of well-being. Embrace the unknown. Experience the moment. And live with a passion for what each new day brings.
Rewire Your Brain for Happiness
If you often feel like negativity, frustration, and anxiety are getting the best of you—you're not alone. Blame it on evolution: our brains are hardwired to pay more attention to the negative stuff in the world than the positive.
That's why the one negative remark your boss made sticks with you (meanwhile, forgetting all the glowing comments she made), or you feel inadequate even when you get a hundred things done in a day. But recent research shows that it's possible to retrain your brain for greater happiness, calm, and confidence. Every day, we have the opportunity to build inner strengths, and there are simple exercises we can do to build new brain structures that steer us towards joy, confidence, and peace. In this track, we'll show you how.
Before you begin, we recommend getting an overview of the techniques you'll learn in this track.
Kick-Start Positive Change
If you know, deep down, that you have the potential to feel more fulfilled with your life, but you're not totally sure how to get there, this track is for you!
In Shawn Achor's international bestseller, The Happiness Advantage, he explained why being happy helps to fuel our success at work and in life. But before that all happens, we need to get into a mindset where positive change is even possible.
This track, based on Achor's latest bestseller, Before Happiness: The 5 Hidden Keys to Achieving Success, Spreading Happiness, and Sustaining Positive Change, will take you through four weeks' worth of engaging activities that enable you to:
-See a broader range of ideas and solutions to the challenges you face
-Set goals oriented around what matters most to you
-Open your eyes to more opportunities that others miss
-Spread your newfound positivity to those around you
Overcome Anxiety: The Superstress Solution
When was the last time you can truly say you felt peace of mind? If you've been feeling anxious, worried, or stressed lately, and want to empower yourself with science-based strategies for coping, this track is for you!
Between the pressures of daily life, information overload, and work/family stress, our brains start to default to crisis mode even when there's no crisis—a condition we call "SuperStress." If you're experiencing this, you may feel the strain of dealing with symptoms that color every moment of your day—in other words, "anxious" has become the new normal. Whether you're simply looking for new strategies to reduce anxiety and restore balance, or you're feeling the negative effects of SuperStress in your daily life, the activities in this track will give you the tools to cope with anxiety and build resilience against future stress.
Most of all, you'll retrain your brain to access a sense of peace and calm even in your most stressed-out moments.
Ready to regain control of your life?
How Money CAN Buy Happiness
You've heard it time and time again: "Money can't buy happiness." But behavioral scientists Elizabeth Dunn and Michael Norton counter that money can in fact make you happier—if you spend it right.
So how can you spend your hard-earned money in a way that will bring you maximum happiness? This track brings to life the smarter spending principles outlined in Dunn and Norton's book, Happy Money, from buying experiences instead of material things, to timing your purchases just right, to investing in our relationships with others.
Not only will the activities in this track forever change the way you think about the way you spend, but at the end, you'll be able to say, with 100% confidence, that you are indeed getting the biggest happiness bang for every buck.
Ready to begin?
The Power of Positive Communication
Do you wish you could experience more positive moments with the people you interact with daily?
Research consistently shows that our social support network is the greatest predictor of our happiness. But too often, our exchanges with others are filled with complaints and critiques. What if you could show your gratitude, give praise, and celebrate success with the important people in your life—family, friends, and colleagues—in a whole new way?
The activities in this track are designed to help you improve your communication skills and deepen your relationships by savoring the positives received from those around you—and spreading positivity with others.
Conquer Your Negative Thoughts
Negative thinking has a tendency to grab us and not let go. But there's a way to fight back.
That's why I created this track. It tunes you into the radio station in your mind that's playing negative music, so you can change the lyrics. You'll learn to examine your negative thoughts for the exaggerated fears they are, so you can move them from the foreground to the background.
I'm not saying you should be happy 100% of the time. Complex emotions are part of what makes us wonderfully human.
The activities and games in this track are all grounded in science. I've seen them work over and over, creating more joyful, resilient people. Nothing is more exciting for me than to watch that happen.
I encourage you to start now.
Get Energized About Your Job
You spend most of your waking hours at work, but how much of that time do you feel energized and excited about what you're actually doing?
Whether you're feeling burned out or bored at your current job, staying engaged and productive—despite difficult colleagues and circumstances—is possible! A growing body of research shows you can develop skills and resources to increase your well-being on the job, which can help you feel more energized at work, increase your performance, buffer stress, and grow past obstacles.
And even if you're convinced your current job is totally wrong for you, this track will teach you the skills to maximize your accomplishments and connections to help you get the job you do want one day.
Ready to get started?
Fuel Your Career Success
If you're like most people, you might assume that once you're successful, you'll finally be happy. But years of research from the fields of positive psychology, neuroscience, and management has shown the opposite to be true: happiness fuels success—not the other way around.
It's a scientific fact: positive brains have an advantage over brains that are negative or even neutral. When we're happy, we see more possibilities and opportunities—plus we're more creative, motivated, productive, and resilient in the face of challenges. In other words, happiness gives us a competitive edge.
Now you can harness this in your own life. These activities, inspired by my book, The Happiness Advantage, will retrain your brain to capitalize on positivity, boost your productivity and maximize your potential at work—and in every other area of your life.
Feeling stuck? Know there’s more to life or work or your relationships but not seeing it?
To create more flow in your life and unleash all the awesomeness available to you, we'll show you how to P.L.A.Y. so you can start seeing more opportunities and living fully.
P - Give yourself Permission to not be so serious! L - Let go of judgment—there’s no right or wrong! A - Acknowledge the resistance and tension. Y - Yes: Say yes to it all!
Raise Happy, Resilient Teens
Let's face it: Being a teenager today can be tough. And if you're reading this, you'll probably agree that parenting a teen is equally challenging.
But one thing's for sure: In order to ensure your teen is happy and healthy, you need to take care of yourself, too. In this track, you'll learn how to maximize your well-being while building your teen's resilience, motivation, and happiness.
For many activities, you'll have the option to choose between an exercise to promote your own happiness, an exercise to complete with your teen, or one they can do on their own (if they feel like it).
Remember, if your teen isn't on board with an activity, don't force it—do what feels natural for your unique situation. (You can always change the activity task to a solo exercise.) While you may not see a total transformation overnight, the key is to continue to provide unconditional support, model good behaviors, and praise them for their efforts.
Let's get started!
Motivation Tricks to Get Fit
We all know what we need to do to get into the shape we want to be in. The trouble is actually doing it. By now, you've heard countless times that exercise reduces stress, boosts your immunity, lifts your mood, and helps you sleep better. [H-35] But if we're all aware of the benefits, why is it so hard to stay motivated to keep up with our fitness goals?
This track isn't about giving you a weight-loss regimen, or telling you which ab workouts you should be doing. Rather, this track utilizes research in motivation, goal-setting, and positive emotions to empower you to get (and stay) fit for the long haul.
Exercise doesn't need to be a drag. You'll learn how to actually feel good about your fitness routine and enjoy the process, while setting yourself up for long-term success and follow-through. (Note: Many of the tasks in this track will mention or encourage various forms of exercise. Always consult your doctor for appropriate medical advice and care recommendations, including prior to starting a new diet or exercise program.)
Raise Happy, Resilient Kids
Do you have kids ages 5 to 12? Then this track is for you!
If you're a parent, raising happy, healthy kids is probably one of your highest priorities. After all, every mom or dad wants their children to grow into successful, well-adjusted adults. (And you know as well as anyone that it's easier said than done!)
But here's the thing we often forget: In order to support our kids physically and emotionally, we need to take care of ourselves, too. After all, emotions are contagious—so putting equal emphasis on your own happiness is key.
This track isn't about trying to be the perfect parent—an impossible feat—but it will teach you strategies for maximizing your well-being while building your child's resilience, motivation, happiness, and social skills.
Are you ready? Put on your coaching hat (but leave that dictatorial whistle at home!)—your unconditional support will be a guiding force throughout this track.
Defeat Your Inner Critic
You know who you are: You're harder on yourself than on anyone else, and you settle for no less than superstar status in every area of your life: at work, at home, in relationships with family, friends, and your community...phew!
But in times of stress or failure, the desire to be our best at all times can turn into harsh self-criticism and self-judgment. It's important to show up and be compassionate to others, but research suggests it's just as important to be compassionate to ourselves.
People who respond to life's challenges with self-compassion are happier, healthier, more proactive, and take better care of themselves and others than those who don't. They're also more resilient, feel more connected to others, and less depressed and anxious.[E-2]
So here's what it all boils down to: Being kinder to yourself can increase your health and well-being and benefit those you love and care for as well.
Ready to begin?
Find More "Me" Time
If you're reading this and you thought to yourself, "'me' time? What the heck is that?," then this track is for you.
Between your demanding work life, a thousand obligations to family and friends, and being a personal chauffeur to your kids (if you've got 'em), "me" time falls somewhere below "Doing laundry" and somewhere above "Cleaning out the attic" (something you will never, ever do). But here's the thing. When we don't take care of ourselves, our ability to take care of the other stuff (and people) in our lives breaks down. In this track, you'll learn how to allocate more "me" time—and make it a long-term habit.
Remember, "Me" time can be whatever you want it to be: It might mean increasing your focus on your health, or investing time in a deeply rejuvenating activity. Or just having some time for yourself, with no distractions.
So put your phone on mute (for a little while, at least), and let's begin!
Overcome Your Insecurities & Build Confidence
No matter where our challenges take place—in the board room, in the classroom, on the stage, or at the bar—having confidence allows us to present our best selves to the world.
Without it, taking action can feel difficult, if not impossible. The irony is that self-efficacy, or our belief in our ability to do things well, only comes after we've taken action and proven to ourselves that we're competent. (Unfair, we know.) In this track, you'll learn how to feel better in the moment, tame your self-doubts, prepare for action, and take action—all of which work together to build optimism and confidence about yourself—and your abilities.
Ready to begin?
Motivate Yourself to Achieve Your Goals
Although most people have goals they want to accomplish, few know the science behind how to actually increase their chances of succeeding.
Our track is designed to take you on a step-by-step journey to do just that, and to give you the tools and evidence-based strategies you need to make your dreams come true.
Setting goals that reflect your values and passions has been found to be the most successful route to creating happiness. And the clearer those goals are, the more likely you are to avoid procrastination, reduce depression and be resilient in the face of setbacks. In just a few moments, you’ll be on your way to setting and pursuing meaningful goals that will change your life for the better.
Ready to start this life-changing journey?
Empty Nest, Full Life
After years of diapers, ball games, piercings, and proms, the kids have—out of nowhere!—grown up and started lives (and maybe even families) of their own.
If you're adjusting to life as an empty nester—and yes, it can take years—you might relish your newfound freedom. At the same time, your days may feel a little more empty. You might be searching for new meaning in your life. Perhaps you're sad, excited, and relieved, all at the same time. Or maybe you've been an empty nester for awhile now, and are simply looking for more meaning and joy in your day-to-day.
This track is for anyone who wants to look forward to the future while savoring and appreciating what they've accomplished in the past. Here's to celebrating your life now. Embrace it!
The Friendship Improvement Project
Whether you've got two friends or 20, you probably care about nurturing your friendships. After all, friends bring more laughter and joy to our lives and provide emotional support during tough times.
But sometimes other stuff gets in the way. We have crazy deadlines at work. Our partners or kids demand most of our free time. And from time to time, we might forget a birthday or realize it's been months since our last catch-up.
You're not a bad friend, but perhaps you want to be an even better friend. And for good reason: Scientists have found that what separates the happiest 10% of the population from everyone else is the strength of their social bonds.[H-32] People with strong social support are happier, live longer, and even catch fewer colds.[H-51]
The best part about strengthening your friendships is that both you AND your friends will reap the benefits! Ready to begin?
Boost Your Happiness and Spread Positivity
Does your life or line of work require a lot of interaction with other people? Then this track was built for you! You’ll develop your five essential happiness skills while drawing upon your ability to motivate and help others. All set? Let's get going!
Nurture Your Body and Soul
Developing your body and soul through activities like fitness, yoga and meditation doesn't happen overnight. You well know that it requires instruction and advice as well as desire and dedication. Building on your interest in healthy living, this track will train you on the five essential happiness skills. Ready to go? Get started now!
Explore the Art in Happiness
If you are creative or artistic in nature, this track is for you. We’ll train you on the five essential happiness skills and show you how to create more positive experiences in your life.
Cope Better with Stress
Leave stress behind.
We don't have to tell you about the negative health effects of chronic stress. It speeds up aging, raises blood pressure, increases the risk of stroke. It even causes weight gain. Yikes!
What you don't know is that there are scientifically-proven ways to cope with stress, and develop the skills to manage it, so you can achieve higher levels of happiness. Thousands of people are doing that in this Happify track, right now.
85% of what we stress about never actually happens.
You know it. Now live it.
Be Grateful & Stop Comparing Yourself to Others
“If I had a job that paid more… If I were born with a bottomless trust fund… If I could rob a jewelry store and get away with it…” So many of us live in a perpetual state of wanting more—more money, more shiny new toys, more things. And we chase those material possessions with more gusto than we pursue what’s been empirically shown to increase happiness: more joy, more experiences, and more time. What gives? Studies [H-3] show rich people aren’t any happier than the rest of us. In fact, many are more stressed and spend less time doing enjoyable activities.
We designed this track to help you appreciate what you have, instead of always looking for more.
Are you ready? Let's go!
Relationship Turmoil Ends Here
In the "honeymoon phase" of your relationship, you pretty much can't think of anything but each other. You communicate your affection and all feels perfect. Inevitably though, things cool off and reality sets in. Ups and downs will naturally occur.
Happiness scientists have studied the impact of spousal relationships on our happiness and discovered there are simple, practical things you can do on a daily basis to spice up your relationship and feel more loved and appreciated by your partner.
This track will lead you through these activities while developing your key happiness skills. No matter where your relationship is today, you can feel better about where it's going and experience greater happiness. Go ahead and start now!
Some people just have the touch. They make new friends wherever they go. Their breezy confidence is a friend-magnet. The last time they felt awkward in a social setting was … never. For many of us, though, making friends isn't easy. But there’s hope. You’re here, right? So you must want to make more friends, for whatever reason. Maybe you’re lonely, or you need an ally to brave the ups and downs, or perhaps you just want to sit next to someone you know when you go to the movies. There’s tons of scientific research [H-9][H-10] that says practically nothing is more important to your well-being than other people. Friends offer support in times of stress. They boost our optimism, confidence, and willingness to try new things, plus they’re great buffers against anxiety and depression. So what are you waiting for? Let’s go!
We love our kids, but let's face it: being a parent is hard. While recent studies about parents' happiness levels have shown mixed results, one thing's certain: With a little work, you'll be able to say, "I enjoy parenting, I really do!” without crossing your fingers. In this track, you'll learn to appreciate the smaller joys of parenting. You'll also feel more at peace with the task at hand. You will also improve relationships with your kids.
Ready to get started?
Stop the Worry Cycle
Worrying—everyone does it. In fact, we're hardwired to worry. After all, we evolved from folks who had to be vigilant about the saber-toothed tiger around the corner in order to stay alive.
In the modern world, however, our worries are all too often unproductive, not to mention downright exhausting. They drain us of critical energy and ruin our days (and nights!).
In this track, I'll show you how to ease the anxiety induced by your worries, and fight back against the stress that has accumulated over time. You'll learn how to quiet your hamster-wheel mind, regain a sense of mental calm, and develop more confidence and courage so that when worries come your way, you'll be poised to handle them.
Let's get started!
Live Your Best Life with Diabetes
You know better than anyone that living with diabetes can be stressful—it’s normal to feel down, angry, frustrated, or sad. But if you feel these emotions chronically, it can affect your blood glucose and actually worsen your condition.
But here's the good news: research has shown that eliciting positive emotions like joy, excitement, serenity, and happiness can help you cope better with diabetes as well as other types of stress in your life—which may then reduce the effect of stress on your health and well-being.
In this track, you'll learn skills to help you experience more positive emotion, even when the stress of diabetes threatens to get you down.
Let's get started!
Live Well with a Chronic Heart Condition
Whether you've recently had bypass surgery, are recovering from a heart attack, or you're simply trying to get through each day with a heart condition, changes in your daily activities, friendships and plans for the future can result in feelings of sadness, stress and anxiety.
While withdrawal and depression are logical reactions, they have the potential to make your condition worse. On the other hand, research has shown that people with high levels of emotional well-being have less emotional distress, take better care of themselves, have improved survival, and are less likely to be re-hospitalized. In other words, happiness really makes a difference!
The activities in this track will help you think about yourself and the world from a fresh perspective, encourage you to bring more joy back into your life, challenge you to recognize and harness your personal strengths, and then determine how these strengths and values can be used to chart an exciting new course.
Are you ready to set a new goal to not just survive, but thrive?