3 Ways to be Happy on Purpose

Practice self-compassion

Many of us are overly critical of ourselves and judgmental of our actions. This happens especially when we are embarrassed or ashamed of something we have or haven’t done. The next time this happens, take a few minutes to write yourself a compassionate letter. Speak to yourself the same way you’d speak to a friend, using kind, empathetic, loving, and understanding language. This will help you practice self-compassion and accept what happened and how you responded.

Develop a gratitude routine

The “Three Good Things” activity has been proven to increase your well-being by Martin Seligman and his colleagues. Take a few minutes before you go to bed to write down three things you are grateful for that day and why. This will evoke positive emotions and help you get a better night’s sleep.

Combat negative thinking

We all experience doubts in ourselves and our abilities from time to time. You can combat these negative feelings using the resilient thinking approach developed by Karen Reivich, Co-Director of the Penn Resiliency Project. Identify and write down examples of your past successes — they are evidence that you’re great! Next time you feel down, you can refer to this list and drown out the negative stories with positive ones. This will make you more resilient to future challenges.

How do you practice happiness?