IT’S THE ONE THING 
THAT EVERYONE STOPS AND REACHES
whether it’s family
whether it’s work
whether it’s downtime
whether it’s personal as personal can be
H            A            P            P            I            N            E            S            S

So to keep us all at our Caring Catalyst best I started doing some digging and found the best kind of digging there is needs no shovel because it lies deeply hidden and buried but better awareness and RECOGNIZABILITY for what’s usually right in front of us and the cost isn’t in C-E-N-T-S
but mere S-E-N-S-E.          .          .
Here’s a complete list of 100+ hacks we can use to boost important “happiness chemicals” such as dopamine, oxytocin, serotonin, and endorphins. These are the building blocks to living a happier and healthier life. Which are your favorites?

 

Dopamine (reward)

Dopamine is often associated with reward-seeking and goal-oriented behavior.

• • Complete a small and easy task (making your bed, washing the dishes, send an email).

• • Celebrate a small win (something you accomplished recently).

• • Eat a healthy but enjoyable snack (in moderation).

• • Complete a small puzzle or game.

• • Reflect on a positive memory you had recently, however small it may be.

• • Finish reading a chapter of a book.

• • Clean one thing or go on a tidying marathon one afternoon.

• • Practice a power-pose to boost your physical and mental confidence.

• • Create a timeline for your goals to get a clearer vision of your future.

• • Take a temporary break from a pleasurable habit (to reset your hedonic treadmill).

• • Learn how to savor your positive experiences.

• • Schedule something exciting in the future to look forward to (the power of anticipation).

• • Buy yourself something nice, but recognize retail therapy is only a temporary fix.

• • Take a break from social media, which can often lead to a “dopamine burnout” from easy likes and attention. Pay attention to your digital environment.

• • Learn about a new and exciting topic, but don’t become an information junkie.

• • Set a new goal for yourself (something realistic and attainable).

• • Take personality tests or psychology quizzes to learn more about yourself.

• • Make sure your diet includes important vitamins and minerals associated with dopamine production (especially iron, niacin, folate and vitamin B6).

• • Put a fun twist on ordinary activities to make them more enjoyable.

• • Find activities that put you into a state of “flow,” where you lose sense of time and become fully engaged.

• • Consume more positive news – and share it with others!

• • Complete a personal project or “passion project” that isn’t related to work or family.

• • Identify a strength or “superpower” of yours.

• • Recite positive affirmations that resonate with you and inspire you.

• • Share an accomplishment of yours with someone who’d be proud of you.

• • Play a video game you enjoy and you’re good at (in moderation).

• Cultivate a diverse range of interests and hobbies, so nothing ever gets stale.

Oxytocin (love/bonding)

Oxytocin is often associated with feelings of love, affection, and bonding.

• • Give someone a long hug (or hug yourself).

• • Play with a pet (especially a dog or cat).

• • Play with kids.

• • Cradle a baby.

• • Give someone a genuine compliment.

• • Wrap yourself in a comfy and warm blanket.

• • Cuddle with a loved one (while in bed or watching TV).

• • Do a kind act for someone.

• • Volunteer for a cause that means something to you.

• • Practice a loving-kindness meditation to cultivate good intentions toward everyone.

• • Give or receive a massage or back rub.

• • Spend romantic alone time with your partner.

• • Embrace human touch, even in small ways such as a handshake or pat on the back.

• • Prepare a meal together with someone you love.

• • Collaborate on an art project with someone.

• • Listen to someone who needs someone to vent to and provide emotional validation.

• • Give a random gift or present to someone you care about.

• • Tell someone you love them.

• • Take a nice hot bath.

• • Practice eye-gazing with a loved one.

• • Empathize with someone who is less fortunate than you.

• • Write a letter of appreciation for someone.

• • Practice synchronized breathing or mirroring.

• • Participate in a group music activity, such as a drum circle or choir.

• • Use more “we”-language in your relationships.

• • Reach out to a person you trust when you need support or someone to listen.

• • Permit yourself to fall in love with someone and have a long-term relationship.

• Recognize your sense of oneness with everything.

Serotonin (happiness/mood)

Serotonin is often associated with mood regulation and happiness.

• • Practice meditation, such as a simple breathing meditation.

• • Go for a long walk.

• • Spend more time outside nd learn to appreciate everyday nature.

• • Sit in the sun and enjoy it (especially when boosting mental health in the winter).

• • Pursue a creative hobby, such as painting, music, photography, or filmmaking.

• • Listen to your favorite music, one of the most common ways we regulate our mood and emotions.

• • Do more aerobic exercises like swimming, running, or cycling.

• • Think kind thoughts about yourself to practice self-compassion.

• • Practice a progressive muscle relaxation to relax both your body and mind.

• • Go to a live event, festival, or concert.

• • Engage in more “awe”-inspiring experiences, like star-gazing, going to a museum, or visiting the zoo.

• • Identify one thing you are grateful for every day – make gratitude a daily mental habit.

• • Write in a daily journal about your thoughts and feelings (or try one of these writing prompts for self-reflection).

• • Maintain a consistent and healthy sleep schedule between 6-10 hours every night.

• • Train your mind to be more positive. Try to minimize complaining and talking about problems too much.

• • Drink green tea.

• • Consume high protein foods that contain tryptophan such as salmon, turkey, eggs, and nuts (or take a supplement).

• • Improve your body awareness through mindful stretching, Yoga, or Tai Chi.

• • Consume healthy probiotics in your diet (yogurt, kombucha, sauerkraut, pickles, and fermented foods).

• • Find opportunities to engage in healthy reflection.

• • Have a genuine and meaningful conversation with someone (know the difference between small talk vs. big questions).

• Participate in a religious or spiritual ceremony.

Endorphins (energy/pain-killer)

Endorphins are often associated with stimulation, energy, and feelings of relief (pain-killers).

• • Laugh a lot with friends.

• • Watch a comedy movie or funny TV show.

• • Go for a long run (also known as “runner’s high”).

• • Have an intense workout at the gym.

• • Engage in a competitive activity.

• • Pursue extreme sports (surfing, biking, skateboarding).

• • Eat dark chocolate.

• • Engage in positive thrill-seeking (like amusement parks, rollercoasters, or skydiving).

• • Dance to fast and upbeat music.

• • Take a cold shower to shock your body and boost your adrenaline.

• • Practice improvisation exercises where you can engage in spontaneous creative thinking and playful risk-taking.

• • Do something you’ve always wanted to, but you’re nervous to try. Learn how to channel anxiety into motivation.

• • Eat really spicy foods.

• • Engage in a healthy but lively debate about a topic you care a lot about.

• • Approach new people you want to meet, even if it’s a tiny 10 second relationship.

• • Go to a fun and wild party or night club.

• • Do a quick high-intensity workout (cycle through jumping jacks, push-ups and crunches).

• • Have passionate sex with your partner.

• • Learn how to play a musical instrument at a high level.

• • Perform something in front of an audience (such as a song, poem, or speech). Face your performance anxiety.

• • Enjoy a glass or two of red wine at night.

• • Get a chiropractic massage, deep-tissue massage, or try acupuncture.

• • Challenge yourself and put yourself in a situation you know you will fail. Setting yourself up to fail on purpose can be a great way to test your limits.

• • Sit in a hot sauna or jacuzzi.

• • Smell euphoric essential oils such as lavender, rosemary, or citrus fragrances.

• • Practice fast and powerful breathing to boost your energy levels.

• Watch a really intense drama or thriller movie.

Are you getting a healthy dose of all these “happiness chemicals?”

GUARANTEE?

ABSOLUTELY:
NONE OF THESE 100+ HAPPINESS HACKS
Will ever happen
unless you
try’s on for size.          .          .
Uhhhhhhhhhhhhhhhh, what do you have to lose??
H       A       P       P       I       N       E       S       S