Improvement Pill here happiness is notsomething that you magically wake up one day having you have to create it youhave to build the right habits and over time you will start to feel happier. Sotoday, I'm gon na show you the top three ways to create more happiness. So thatyou can actually enjoy your time in this game that we all play called life thefirst way to create more happiness is by fixing the ratio. Studies have found thatabout 80 % of the thoughts that we have on a day-to-day basis are negative, thisis bad, because every time you have a negative thought, it comes with anegative feeling take, for example, the extremely common thought that a lot ofus have, I'm not good enough.
When you have this start, what do you feel welldepending on who you are it can make? You feel angry ashamed guilty, the press oreven just sad. The point is, when you have a negative thought like this: it makesyou feel bad you're, creating unhappiness in your life. On the other hand, when youhave a positive thought like people love me, what does that do? Well, it makes youfeel good right. These type of thoughts do the opposite they create. Happinesswhich is why, if you want to be happy, you need to fix the ratio of the amount, ofbad thoughts. You have every day to the amount of good thoughts. You have everyday and there are two ways you can go about doing this. The first is bybuilding a habit of expressing gratitude.
I have a journal that I write in everynight write about a couple of things like what I learned that day, any keyevents that occurred. What I want to accomplish the following day, but Ialways end my journal entries by writing down at least one thing that I'mgrateful for in my life, for example, I've written things like Ifeel grateful for having a job that I truly enjoy, or something like I feelgrateful towards My mom for teaching me how to work hard from avery young age and by simply taking a minute or two to think about and writedown one thing you feel fortunate to have you're forcing your brain to have agood thought: you're training, your brain, to look for the Good in life and overtime, you'll, actually catch yourself having more and more positive thoughtsrandomly throughout the day.
The second way you can fix the ratio is by learningto control. Your overthinking see we often fall into spirals and negativitywe start to think about an event that occurred to us and we make negativeassumptions based off of these events. For example, let's say you got rejectedby someone in the past, You might reply that event over and over again in yourhead and think to yourself man why'd. I say that to herthink, I'm a loser, no one's attracted to me. I'M never gon na find love and it justgets worse and worse. When we fall into negative spirals like this, we can easilyspend 30 minutes to an hour, just beating ourselves up creating a ton ofunhappiness in our life, which is why it's extremely important to be able tocatch yourself early on in one of these spirals of negativity, so that You canstop yourself from essentially torturing yourself and the best way to do this. Isby practicing meditation meditation is kind of like lifting weights and workingout, but with your mind, the more you meditate, the stronger your ability, tocontrol, your thoughts will be you'll, be able to catch yourself falling into anegative spiral and insert a positive thought manually to stop yourself.
Fromcreating More unhappiness using the example from before. If you catchyourself in a negative spiral brooding over a past rejection, you can simplythink to yourself, you know getting rejected, was actually a good thing. Themore times I put myself out there, The better I will get at talking to girlswhich makes the entire situation seem like a good one and that stops thenegative spiral. When you combine journaling with meditation, you willstart to see a slight change in your ratio in just a couple of weeks. Andthere doesn't need to be a huge difference for you to notice a shift inyour day to day levels of happiness a day where you spend only 70 % of the timethinking negative thoughts will feel vastly different from a day where youspent, 80 % of the time thinking Negative thoughts, the next way we can create morehappiness in our lives is by building and maintaining social bonds. The AmazonExplorer Yossi Ginsberg spent weeks in the Amazon jungle all by himself, afterthe expedition. Reporters asked him what he thought the hardest part of hisadventure was what caused him.
The most suffering he replied by saying that itwas, not the millions of mosquitoes that feed off of you day and night or theunforgiving weather, or even the bump ins with dangerous animals and natives itwas the loneliness that he felt after just a couple of weeks. He had to createimaginary friends in order to keep himself company just so that he wouldn'tgo insane see. Almost all human beings have a built-in need for social bondsit's in our DNA you actually have to have them, or else your brain will shrinkand, there's a pretty good chance that you'll develop some form of mentalillness but other than that building and maintaining social bonds allows you Tocreate more happiness, your life in two ways: Firstly, when youhave conversations with people, it's a form of play, you can exchangeinformation, you can solve problems together or you can tease and make jokesof each other, all of which are fulfilling and pleasurable for us. Humanbeings
These activities create happiness within us. The second reason why you needto, build and maintain social bonds is that it helps you deal with sources. Ofunhappiness life is tough. We all eventually facethings like loss of a loved one, severe injuries or just plain old, misfortuneit's inevitable, and these things can cause us to fall into deep negativespirals that are often very hard to get out of by ourselves. But when you havestrong social bonds, you essentially have a way to share and vent out the stressthe guilt and the other negative emotions that often come with theseunfortunate events. This dramatically decreases the amount of suffering thatthese events can cause because it no longer feels like you're facing them byyourself. So how do we go about building and maintaining social bonds? Well, one ofthe most effective ways of doing this is by simply building a habit of reachingout to at least one person every day it can be an old friend that you haven'ttalked to in a while. It can be a stranger who happened to sit next to youon. Your commute to work, it can even be some nice old lady on apark bench, who's, feeding, the pigeons
It doesn't matter because by simply puttingyourself out there and sparking a conversation, you will create a bond withanother human being, which will make you happier. This will also over time improveyour social skills, allowing you to build even stronger bonds with other peoplenow. Before we move on to the third and final way of creating more happinesswhich by the way is my favorite method, I want to tell you about a project Thati'Ve been working on for the past six months, as you've probably noticed, yourability to cream or happiness ultimately depends On your ability to build newhabits, building, a habit of journaling or a habit of meditation or even a habit, ofreaching out to someone every day, The truth of the matter is the only way youwill actually see any change. Any progress in your life is, if you manageto, build and stick to a habit, you can read all the books watch all the videosand take all the courses you want, but if you don't actually build a habit andstick to it, your life isn't gon na change at All which is why I've decided tocreate the habit builder challenge
This is a specially designed program with onegoal in mind to make it as easy as possible for you to actually build andstick to a habit, and this is, in my opinion, your best bet atactually. Seeing the progress that you want in life, for those of you that areinterested all you have to do is sign up for my email list, using the link in thedescription box below in order to receive news and updates about thisupcoming program. Alright, let's talk about the third and final way, you cancreate happiness in your life. I call it becoming one with the musewell that sounds so mystical. What exactly are you talking aboutimprovement pill? Well, there are a ton of different names for this, but the onethat you're, probably most familiar with already, is what's called entering a flowstate. This is when you're engaged in an activity with a hundred percent of yourfocus every action, every movement and thought flows.
Out of you, effortlesslyyou, don't have to think your body. Just does time flies by and everything you dofeels amazing. The reason I call it becoming one of the muse is because whenyou enter the flow state. It almost feels like you're, not just you anymore itfeels, like a sort of mystical energy, is possessing your body, giving you allthese amazing ideas. Now this is just the fun way I like to think of it as itmakes. The whole experience much more enjoyable for me. If it's not your cup oftea, you can always just think of it as the flow state studies have actuallyfound that when we are in the flow state, when we are one of them use our brainsflood. Our system, with large quantities of dopamine, endorphins and serotoninthese are all extremely pleasurable neurotransmitters
They are the same onesthat hardcore drugs like cocaine and ecstasy manipulate in order to make youfeel really really good, so in a sense becoming one with the muse is likegetting quote-unquote high off of life. This is a way for you to feel extremelygood and happy without having to take a huge toll on your body like mosthardcore drugs would - and this is why I consider this to be the most powerfulway of creating happiness in your life, because, whenever you're feeling down youcan, Simply get high off of life itself, so how exactly does one enter the flowstate more often? Well, it's quite simple.
You probably already have a couple ofthings that you enjoy doing. It can be any hobby, any sort of work or skill solong, as it allows you to be creative in some way, and you just have to make ahabit of spending some time every single day playing around with this activitythat you enjoy, for example, my favorite way of Going about this isby dancing, I've been dancing for more than half my life doing about 30 minutessometimes, more sometimes less, but almost every day, the more often you become onewith, the muse, the more you will find yourself entering this state of mindwhile doing other activities in your Life you'll notice, slight changes, inyour personality, you'll become more playful, more creative and enjoy smallsimple things. A lot more and what's great about spending more time in thisstate of mind, is that over time you actually get really good at whateveractivity. It is that you like, if you like, drawing and you play around with it forjust 30 minutes a day over the course of a couple of years.