Confession: I really dislike the term “hack.” It sounds awful, like a data breach somewhere, drenching the dark web with the personal info of thousands of people. It also used to mean someone whose work was poorly done and usually rushed, or the work itself. Somehow it became slang for “something you can do to make things easier/simpler/better.”
So be it, then. In the spirit of openness (in which I score extremely high in personality tests), here are seven “hacks” for a happier life:
- Spend at least 15 minutes a day sitting in silence. For me, it is prayer time. This is a powerful early-day practice. If you are religious, this is a good time to sit with Scripture, a devotional book if you use one, and a small notebook in which to write a brief response as part of your prayer. For some people of faith, opening with a short Scripture reading and sitting silently in a contemplative mode of prayer is better.
If you are not religious, use it as quiet meditation time, focusing on breathing in a way that feeds relaxation and focus.
Why it works: The research on the benefits of such a meditative practice is robust: brain health, heart health, reduced depression and anxiety symptoms. For people of faith, it becomes an opportunity to listen and reflect on God’s presence in their lives and how they are called to live. Taking a few moments to formulate your thoughts and write to God can help anchor you into the experience. The act of writing – words of gratitude, questions, fears – helps with focus and invites you to be in dialogue.
- Go on a news fast. If something horrible that actually requires your attention happens or is imminent, like a hurricane or other disaster, you’ll find out about it. Otherwise, just skip the news for a week, or two, or more. Then titrate your dosage: 15 minutes a day, checking into two or three varied sources.
Why it works: repeated exposure to what are often the same events, or people discussing those events, has the neurological effect of repeated distressing experiences and amplifies your stress level. By quickly reading, rather than watching and listening, you will be better able to glean information without being overly stimulated emotionally.
- Once a week, avoid all electronics except:
- Live interaction with loved ones at a distance
- Shared experiences with family or friends such as watching a movie together, which you can then discuss over a meal.
Why it works: you will necessarily be spending more time in the real world, either resting, being creative, or otherwise having your life rather than passively observing others’ lives.
- Go outdoors every day, preferably in the morning.
Why it works: Morning daylight helps with brain chemistry; it contributes to a better mood and improved sleep by getting your melatonin system set properly. It is also a good time of day to get your beneficial Vitamin D exposure (check with your physician) and to take in the benefits of exposure to nature: the sky, the sights, sounds and smells of plants, the sight and sounds of animals.
- Clean up your diet. Experiment with giving up highly processed junk foods. If you are a “one toe in the water” type, pick one change at a time and stick with it. Add a small change a week. If you are a “cannonball into the pool” type, go all in: get rid of the chips, the fast foods, the super-sweetened snacks. See how you feel after a couple of weeks, after the worst of the withdrawal has passed and your tastebuds start to recover.
Why it works: junk food is addictive, hijacking your dopamine system; it leads to erratic moods both because of the direct up and down of dopamine and the very complex relationship between the gut and the brain. The research here is abundant and easy to find; simply put, you’ll feel better. Your energy level should be more stable, helping you feel more energetic and, without that brain/body overstimulation from processed snacks in the evening, you may even sleep better, which leads to number 6:
- Be religious about sleep. If you are a 7-hour-a-night person, get those 7 hours; if you are a 9-hour person, get the 9. Since you will be consuming less electronic media you should be able to squeeze out the time.
Why it works: Sleep is essential. It is when your brain, and the rest of your body, does a lot of its clean-up and repair work. Your brain uses sleep to sort out information, store memories, and do important work such as using your new, improved, healthier diet to rebuild your stress-and-junk-damaged hippocampi, amygdala, etc. Try to go to bed and get up at around the same time every day. If you are skeptical, then be scientific about it: do this as a four-week experiment and then assess the outcome.
- Be committed to a daily exercise routine appropriate to your health requirements. Your physician can give you info on recommended guidelines and any limitations or considerations you need to bear in mind. There is no one routine for everyone, but unless you are on doctor’s orders to remain resting and sedentary, there is something you could do in this area. You may have to start slow; you may have to scale back because you are burning out; you may need to add variety so you are addressing cardiovascular health, strength, flexibility and balance.
Why it works: Well, look at the data! We are engineered to move, not to sit for hours. Regular exercise is good for physical and mental health, can help with social well-being for those who exercise with or around others, afford time in nature, and help with sleep and digestion.
So, there you go. Seven simple hacks for a happier life. Most of them cost nothing; even healthier eating could start with a money-saving switch of water in lieu of sugar- or artificially-sweetened prepared beverages. So – all simple, all potentially free. Since it doesn’t cost anything – what’s the harm in giving it a one-month trial run? If one month of free, simple changes could mean more well-being in multiple areas of life, that seems like a great bargain – cheaper than coming to therapy and paying me, or someone else, to tell you the same thing.
drloriputerbaugh 