Scientists have been trying for decades to decipher the keys to happiness . Travelling often, being surrounded by positive people, listening to music or practising exercise are some of the conclusions that can be drawn from the scientific studies that have been carried out so far. If you want to be happy, apply the list below to your life.

What Science Says: 10 Keys to Happiness

The science is very clear: there are activities, behaviours, attitudes and gestures that can make us happier What are we waiting for to start putting these keys into practice in our daily lives?

1. Travel often

Travelling always brings us new experiences and moments to remember, but according to scientists, travelling also makes us happier .A study by Dr. Jeroen Nalwun, a professor at the University of Breda (the Netherlands), “People who travel frequently are happier” . According to the study, planning a holiday leads to a higher degree of happiness because of the effect of anticipating the good times that await us.

In contrast, it is important to note that the study subjects showed no significant differences once they returned from vacation. This seems to indicate that one of the keys to happiness is planning the trip, not the trip itself.

2. Send messages of thanks

Gratitude is a powerful emotion that brings us psychological benefits . Being grateful by sending an e-mail, text or letter to someone who has helped you in some way is positive. In addition, being grateful is easy and quick, and one study has found that the practice of gratitude can increase happiness by 25%.

On the other hand, another study showed that only three letters in a three-week period were sufficient to reliably increase the happiness and life satisfaction of the research subjects.

3. Live in the present

We have already commented in our article “What is Mindfulness? The 7 answers to your questions” the importance of living in the present. According to a study by Sciencemag , people who spend all day ruminating lose 47% of their time. Living constantly in the future creates expectations that can make the person who is not in the present moment more unhappy.

Besides, fantasizing or worrying about things that haven’t even happened yet is unnecessary suffering . But living in the present doesn’t mean that you shouldn’t have goals, but that you have to be realistic and go step by step to achieve them. In fact, a study from the University of Wisconsin found that working toward a goal suppresses negative emotions, in addition to activating positive feelings.

You may be interested in: “25 short positive phrases for better day-to-day focus”

4. Spend more time with friends and family

Spending time with family and friends is one of the keys to happiness that we should always keep in mind . In fact, not having spent enough time with friends and family is one of the main regrets most people express before they die. Therefore, spending time with those we appreciate and cherish affects our mood positively.

A research that gathers the book The Longevity Project , concludes that the relationships with others are fundamental to live a long and happy life.

5. Listen to music

Number four on the list of keys to happiness is: listening to music. In our article “3 curious effects of music on your behavior” we already commented on some consequences that listening to music has on our mind and our behavior. In addition, the world of science has investigated how music will influence our mood. A study by Saarikallio and Erkkila in 2008, concludes that listening to good music positively affects our mood and our state of mind .

Another study by Lonsdale and North (2010) states that listening to music provides us with multiple psychological benefits, including: managing and controlling negative emotional states.

6. Live happiness and stop looking for it

One of the keys to being happy, and which is important to keep in mind is: stop looking for happiness . Several experts warn that the obsessive search for happiness produces the opposite effect, that is, unhappiness.

According to a Yale University study, constantly seeking happiness can generate anxiety and distress. This obsession with being happy at all costs seems to produce little tolerance for frustration if results are not immediately achieved. Happiness is moments, and moments of “unhappiness” should not be seen as failures.

An extra help: “20 sentences about life that will help you be happy”

7. Practice exercise

Practicing exercise is one of the keys to happiness that we have already discussed in previous articles. The continuous practice of physical exercise will make you feel better, it will increase your energy levels and it will reduce your stress levels. Furthermore, physical exercise will help you release chemicals in the brain such as endorphins, which will make you perceive reality in a positive way . You can read more about this in our article “The 10 psychological benefits of physical exercise”.

On the other hand, you don’t have to run a marathon to benefit from physical activity. For example, practicing yoga will also provide psychological benefits and help you improve your mood.

8. Surround yourself with positive people

According to research by BMJ Group , one’s happiness depends largely on the happiness of the people with whom one has constant contact. In other words, happiness can be contagious . Being with people who have a positive and enthusiastic attitude on all four sides has a positive effect on your well-being.

9. Lives near work

What it takes to get to work shouldn’t take more than 20 minutes. According to a study by de Yeo Valley, the happiest subjects in his research were those who took no more than 20 minutes to get to their workplace . This study states that spending more than 20 minutes to go to work has a negative effect on both the physical and psychological well-being of people.

10. Go outside

Many studies show that going out, especially on sunny days, is positive for our body and mind . The sun is a fantastic natural antidepressant, it stimulates endocrine functions and increases the production of serotonin, a neurotransmitter related to mood.

A study by the London School of Economics and Political Science concluded that spending time outdoors increases joy and good humour. The study revealed that spending 20 minutes on the street in good weather not only promotes good mood, but can also improve memory.