Buzz
How a 10-minute daily exercise can enhance your happiness
—Even if you haven't received a diagnosis of a mental illness, everyday stresses can easily deplete your life of satisfaction and happiness.
There are plenty of evidence-based strategies that can help you break out of that cycle – the scientific field known as 'positive psychology' is now two decades old and has provided numerous techniques to improve your mood.
But how can we make time to incorporate them into our daily routines? Sandi Mann, a lecturer at the University of Central Lancashire, offers a solution. Drawing on her background as a clinical psychologist, she provides some suggestions that may be beneficial. As detailed in her book, 'Ten Minutes to Happiness,' her approach involves a daily journal, divided into six sections:
1. What experiences, no matter how ordinary, brought you joy?
2. What compliments and feedback did you receive?
3. What were the instances of unexpected good luck?
4. What accomplishments did you achieve, regardless of size?
5. What made you feel appreciative?
6. How did you demonstrate kindness?
A significant portion of the program builds upon extensive scientific research that demonstrates how spending a small amount of time reviewing your day in these ways can gradually change your perspective, leading to increased happiness in your life over time. When feeling down, it's often easy to miss the positive aspects of life – keeping this journal helps bring them into focus.
Mann emphasizes that the benefits not only come from the immediate lift while writing the entries; revisiting previous entries can also assist in dealing with challenging situations in the future. Due to our 'associative' memory, a negative mood triggered by one unfortunate event might cause a tendency to recall other sources of stress and unhappiness. In such times, flipping through the pages of your journal may aid in breaking this cycle of rumination.
The sixth point is based on recent research into the impact of kindness. Numerous studies have shown that selfless acts not only enhance the well-being of those around you but consistently elevate your own mood as well. For instance, spending a small amount of money to assist a stranger brings far greater happiness than using that same money for personal indulgence, a finding that has been corroborated in over 130 countries.
Focusing on these moments ensures you maximize
A 10-minute reflection on your day can’t perform miracles, of course – and Mann emphasizes that anyone who believes they may be experiencing depression should still consult their GP for professional medical care. However, for those who generally feel ‘low’ and stressed, without severe clinical symptoms, this might just help set you back on the right track.
If you find Mann’s method intriguing, you might also appreciate her unconventional research on boredom. In a series of experiments, she has discovered that brief periods of tedium can yield significant benefits.
For instance, students tasked with transcribing the phone book tended to generate more innovative solutions to common brain teasers later on, compared to those who were spared the monotony. Mann speculates that the boring activity prompts students’ minds to wander and daydream, fostering more flexible thinking during creative tasks.
“If you find yourself stuck on a problem, take some time out – to experience boredom – and you might discover that creative solution spontaneously emerges,” Mann advised BBC Reel. This is particularly relevant today, when we are constantly tempted to turn to social media to occupy our minds. “One way to incorporate this into our lives is to refrain from swiping away our boredom,” she added. You can watch the video above.
Over time, you may discover that your tolerance increases so that periods of waiting, once agonizing, become opportunities for peace and introspection. “Ironically, the most effective way to handle boredom is to invite more of it into your life.”
Vocabulary Highlights:
diagnose (something): to determine precisely what an illness or the cause of a problem is
=> The test is used to diagnose a variety of diseases.
drain (something): to remove all liquid from something, making it empty or dry; or to become empty or dry in this manner
=>Drain and rinse the pasta.
contentment: a sense of happiness or satisfaction
=> He has found contentment at last.
rut: a deep groove that a wheel creates in soft ground
=> It was difficult to walk in the muddy ruts left by the tractor.
so-called: used to indicate that the term being used to describe somebody/something is not necessarily accurate
=> the opinion of a so-called ‘expert’
praise: words expressing approval of or admiration for somebody/something
=> His teachers are full of praise for the progress he’s making.
overlook something: to fail to observe or notice something
=> He seems to have overlooked one important fact.
preferentially: in a manner that favors a particular person or group
=> Club members would be treated preferentially.
replicate something (formal): to duplicate something precisely
=> The format of the seminar day will be replicated in each Sports Council region.
suspect: to believe that something is probably true or likely to happen, especially something negative, without having definite proof
=> If you suspect there is a gas leak, do not strike a match or even turn on an electric light.
