Train Your Brain To Be Happy

Are you the glass-half-full kind of person, or do you find yourself worrying about worst-case scenarios? Some of us naturally lean one way or the other, but here’s the good news: you don’t have to stay stuck in a negative mindset. Just like any other muscle in your body, your brain can be trained to be happier.

Compelling research supports the idea that cultivating a positive outlook can significantly benefit your physical health. Studies from the National Institute for Health have uncovered fascinating connections between your attitude and your overall well-being. Let’s dive into how you can train your brain—and maybe even help your children do the same—to embrace happiness and resilience.

Can You Train Yourself to Be Happy?

Let’s face it—life is full of ups and downs. As a parent, you’ll celebrate countless joyful moments, but you’ll also face challenges along the way. That’s why training yourself to be more positive can be a game-changer. While it won’t make parenting a breeze, it will make navigating the ups and downs a little smoother.

Evidence shows that emotional wellness can be improved by developing specific skills and practices. The best part? You can teach these same techniques to your children, helping them grow up with a more positive outlook.

Does This Mean You’ll Never Feel Sadness?

Not at all. Having a positive mindset doesn’t mean you’ll never experience negative emotions like sadness or anger. It means you’ll have a higher ratio of positive to negative emotions and be able to bounce back from difficult situations more quickly.

Positive emotions expand our awareness, opening us up to new ideas and allowing us to grow. Research shows that positive people are more resilient and better able to hold onto good feelings longer, which helps them appreciate life’s joyful moments. On the flip side, people who dwell on negativity tend to focus on regret about the past or excessive worry about the future, creating a cycle of stress and unhappiness.

The Happiness-Health Connection

There’s substantial evidence linking a positive mental state to better physical health. Benefits include:

• Lower blood pressure
• Reduced risk for heart disease
• Healthier weight
• Improved blood sugar levels
• Longer lifespan

Positive emotions activate the brain’s reward center, particularly the ventral striatum. Prolonged activation in this area is associated with better health and lower stress hormones. In contrast, dwelling on negative emotions keeps the amygdala (responsible for fear and anxiety) activated, leading to higher stress hormones, increased inflammation, and potential health risks.

Happiness and Well-Being as a Skill

Growing evidence suggests that happiness is a skill you can develop. Techniques such as meditation, cognitive therapy, and practicing gratitude can help reshape your brain circuitry, promoting more positive emotional responses. The more you practice, the stronger your “happiness muscle” becomes.

The 30-Day Happiness Challenge

Ready to train your brain for happiness? Try this simple 30-day challenge:

1. Gratitude Journal: Each morning, write down three things you’re grateful for. At night, jot down three things that went well during your day.
2. Appreciation for Others: Once a week, go out of your way to thank or show appreciation for someone. Send an email, a text message, or make a phone call—just make sure you connect.
3. Self-Love List: Write down three things you love about yourself. Keep this list visible and read it three times a day: once in the morning, once midday, and once in the evening. Add to the list whenever something new comes to mind.

Stick to these steps for 30 days, and you’ll start to notice a shift in your mindset. You’ll feel happier, healthier, and more positive—and you’ll have a newfound appreciation for the little things in life.