Here are 3 key ingredients to lasting happiness.  

I had a friend share with me the 3 ingredients to happiness. It has changed my whole perspective. Here they are:

• Enjoyment: You need to enjoy life. But not just finding a quick fix or enjoying some porn or cocaine. The key to enjoyment is actually mixing people you care about and who care for you with pleasure - something you enjoy doing.

• Satisfaction: This comes via the journey of sacrifice and discipline. To really feel satisfied and joyful - it takes some sacrifice of other things that may give you some pleasure but that don’t require hard work. This could be your health, hobbies, the way you speak to others, the way you think.

• Purpose: This is discovered by answering two key questions. Why am I alive? What am I willing to die for?

If you’d like to increase your happiness - there are some healthy habits you can implement that will lead to more happiness.

Here are 5 things you can do to level up your happiness.

In the pursuit of happiness, we often overlook the profound impact our daily habits can have on our well-being. Here are some healthy habits backed by recent research that can help you.

1. Gratitude Practice: Cultivating a sense of gratitude has been shown to significantly enhance overall happiness and life satisfaction[¹]. Taking a few moments each day to reflect on what you're thankful for can shift your perspective towards the positive aspects of life, even amidst challenges. Whether it's keeping a gratitude journal or simply expressing appreciation to loved ones, incorporating gratitude into your daily routine can foster a profound sense of contentment.

2. Regular Exercise: Engaging in regular (vigorous if you can ) physical activity not only improves physical health but also has profound effects on mental well-being. Research indicates that exercise stimulates the release of endorphins, neurotransmitters responsible for feelings of happiness and euphoria[²]. Aim for at least 150 minutes of moderate-intensity exercise per week, which can include activities like brisk walking, swimming, or cycling (ideally all outside). Find activities you enjoy and make them a regular part of your routine to reap the mental and emotional benefits of exercise.

3. Quality Sleep: Prioritizing sufficient and high-quality sleep is essential for optimal health and happiness. Studies have shown that inadequate sleep can negatively impact mood, cognitive function, and overall well-being[³]. Aim for 7-9 hours of uninterrupted sleep per night and establish a relaxing bedtime routine to promote restful sleep. If you remember my newsletter on sleep - a regular wake up time is important too. Create a comfortable sleep environment free from distractions such as your phone, and practice relaxation techniques like deep breathing or meditation to unwind before bed.

4. Healthy Nutrition: Fueling your body with nutritious foods is crucial for both physical and mental health. Research suggests that a diet rich in fruits, vegetables, whole grains, and lean proteins is associated with lower levels of depression and anxiety[⁴]. Aim to consume a balanced nutrient-dense diet that provides essential nutrients to support brain function and overall well-being. Limit intake of processed foods, sugary snacks, alcohol, and really anything that hijacks your dopamine circuit which can negatively impact mood and energy levels.

5. Meaningful Relationships: Cultivating meaningful connections with others is fundamental to happiness and life satisfaction. Research has consistently shown that strong social support networks are associated with better mental health and overall well-being[⁵]. Make time for quality interactions with friends, family, and loved ones, whether it's through shared activities, meaningful conversations, or acts of kindness. Nurture your relationships and prioritize spending time with those who uplift and support you.

Incorporating these lifestyle habits into your daily routine can pave the way for a happier and more fulfilling life. I can say from experience that being more intentional about these things has made a huge difference in my life.

But I believe this - happiness is not a destination but a journey shaped by the choices we make each day. By embracing these lifestyle habits, you can empower yourself to live a life filled with joy, purpose, and vitality.

Takeaways: How to Find and Keep Happiness

• Stay connected with others - ideally doing something you find pleasure in.

• Sacrifice + Discipline will lead to Satisfaction

• Find ways to build healthy habits into your life so that your body can produce all the feel-good chemicals and keep you on the path of happiness.

I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

1. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377–389.

2. Dishman, R. K., & O'Connor, P. J. (2009). Lessons in exercise neurobiology: the case of endorphins. Mental Health and Physical Activity, 2(1), 4-9.

3. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.

4. Jacka, F. N., Mykletun, A., & Berk, M. (2012). Moving towards a population health approach to the primary prevention of common mental disorders. BMC Medicine, 10(1), 149.

5. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLOS Medicine, 7(7), e1000316.