Do nice things for other people: Neuroscience research shows that when we do nice things for others, our brains light up in areas associated with pleasure and reward.

Get physical: Studies show that regular physical activity increases happiness and self-esteem, reduces anxiety and stress, and can even lift symptoms of depression. “Exercise may very well be the most effective instant happiness booster of all activities,” writes Sonja Lyubomirsky in The How of Happiness. All of empathy has some component of contagious emotions,” explains Meyers-Manor. “In some ways, recognizing another [creature’s] emotion is more complex cognitively speaking, whereas feeling what another animal feels is simpler.” Another thing that keeps us trapped in rat racing is the behavior of comparing ourselves to others—the money we’re making, the status at work, the house we live in, and so on. I chased after accomplishments to prove to myself and to others that I was worthy of love, but it was never enough. I couldn’t do or be all the things I thought were expected of me. There was always something more to prove.Moreno believes joy is crucially important to health and the reduction of stress because joyful activities help keep us rooted in the present. ‘We have a tendency to think that self-care should involve a trip to a spa and an expensive massage – but allowing yourself to enjoy life is the ultimate in self-care.’ 5. Go on a joy diet Savoring Walk: Take a walk and pay attention to positive feelings and experiences, to deepen and extend them.

One day, I was complaining about not having enough days off to escape work and treat myself to a vacation. I was feeling stressed and tired. I can recall my stepfather looking into my eyes with a deep sense of peace and compassion.Why we love it: Because truer words were never spoken. “No animal I know of can consistently be more of a friend and companion than a dog.”— Stanley Leinwall, writer Happiness is associated with more satisfying romantic relationships as well as stronger friendships. Hedonists live for the moment and give little or no thought to future consequences and plans. Because they feel unchallenged by future goals or a purpose, they are often unfulfilled. Rat Racing

Being a beginner is just plain uncomfortable, but we all have to start somewhere. I’m learning that my value doesn’t come from getting everything right the first time. Instead, it’s the mistakes and failures and trying again that help me learn and grow. I can be proud of myself for being willing to practice again and again. It’s the baby steps, tiny changes, and consistent willingness to try again that develop the qualities I hope to embody. 2. Being curious about who I am

Find joy in routine.

It’s hard to let another person see my fears, disappointments, and hopes. I don’t want anyone to know I make mistakes. It’s painful enough to hate myself—I couldn’t bear the thought of other people hating me too. I’ve put a lot of pressure on myself to always know what I’m doing and never make mistakes. I’ve missed opportunities to try something new because I was so afraid of looking silly. I’ve given up on things I want to do because I couldn’t do them as well as I thought I should.

I make sure I start every day being thankful for my health; for having a loving family, a wonderful life partner, and a great job I love; for the creativity flow that helps me write such posts and the opportunity to share my insights and experiences with the world; and for the air I breathe and the sun that caresses my face.

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Rat racing is all about hunting for happiness, chasing an illusion, and never feeling content. The more we achieve, the more we want: another house, another car, another job, or more money. Happiness