6 Scientifically Proven Ways to Boost Your Well-Being Today

Is the weight of COVID-19 bringing you down? Below are 6 proven ways to boost your mood and overall sense of well-being in ways that have longer lasting effects than the instant gratification we often seek. Try putting one or more of these actions into practice for one week and evaluate how you feel.

SOCIAL CONNECTION
Research shows that happy people spend more time with others and have a richer set of social connections than unhappy people. Zoom, FaceTime, Hangouts, etc, are a great way of creating that connection while social distancing.

GRATITUDE
Take 5-10 minutes each day to write down 5 things that you are grateful for in a journal. Research shows that this simple act challenges us to focus on and identify things that bring us joy, while our natural predilection is often to dwell on things that make us unhappy. 

SLEEP
Shut off your devices an hour before bed and try to sleep for at least 7 hours each night for a week. How do you feel? Refreshed? Invigorated? Sleep is a powerful contributor to our health and happiness.

EXERCISE
Research suggests that 30 minutes of exercise a day not only improves your physical health, but also elevates your mood. Try walking, yoga or gardening, just get moving and take a moment to appreciate how you feel afterwards.

SIGNATURE STRENGTHS
There are 24 character traits that are universally revered and that each of us possesses in varying degrees. Psychologists have found that identifying and integrating your top 4 signature strengths into your work or daily habits improve your sense of self-satisfaction. Take this free survey to identify your signature strengths and put them into action.

MEDITATION
Meditation can have a number of positive benefits, including more positive moods, increased concentration, and more feelings of social connection. Try meditating on your own or listen to a guided meditation for 10 minutes a day.

This content is part of Yale University’s Science of Well-Being curriculum which is currently being offered as a free online course. It offers interesting insights into the psychology of happiness and how our own misconceptions and wiring fuel our sense of unhappiness and dissatisfaction. The timing of this course couldn’t be more perfect as it gives us powerful coping tools in the face of this unprecedented pandemic. I sincerely hope that you can find value in this resource, as I have.