Transforming Happiness into Action: A New Approach for the New Year

The start of a new year often brings a fresh sense of possibility. Many people set goals to "be happier," but happiness is not just a destination. It is an ongoing process that requires active effort. In my practice, I frequently hear clients express a desire to feel happier, yet they struggle to define what that means or how to achieve it. This year, I want to share a different perspective: happiness as a verb, something we do rather than something we passively experience.

Research supports the idea that meaningful change comes more from action than from simply thinking or wishing. To help you embrace this approach, I am introducing a valuable resource: Stephanie Harrison’s New Happy (2024). This weekly email offers practical, research-based strategies to help you take steps toward a happier life. You can register for free and without ads using this secure link: Stephanie Harrison's New Happy.

The journey of active happiness

Understanding Happiness as an Active Process

Happiness is often misunderstood as a fixed state of feeling good or being content. This view can make happiness seem elusive or dependent on external circumstances. Instead, consider happiness as a set of actions and choices that you make daily. This shift in mindset changes the focus from waiting for happiness to happen to creating it through intentional behavior.

For example, rather than saying, "I want to be happier," try asking, "What actions can I take today that will increase my sense of well-being?" This might include:

• Practicing gratitude by writing down three things you appreciate each day

• Engaging in physical activity that you enjoy

• Connecting with friends or family members

• Setting small, achievable goals that give you a sense of progress

  
  

These actions build habits that support happiness over time.

The Science Behind Taking Action

Research in positive psychology shows that people who actively engage in behaviors that promote well-being tend to experience more lasting happiness. Studies reveal that activities such as volunteering, practicing mindfulness, and pursuing meaningful goals contribute to a deeper sense of satisfaction.

One key finding is that happiness increases when people focus on experiences rather than material possessions. For instance, spending time with loved ones or learning a new skill often leads to greater joy than buying new things. This is because experiences create memories and strengthen social bonds, which are essential for emotional health.

How to Re-frame Your Mindset for the New Year

Reframing your mindset means changing how you think about happiness and your role in creating it. Here are some practical steps to help you get started:

• Shift from outcome to process: Focus on the actions you can take rather than the end result. For example, instead of aiming to "be happy," aim to "practice kindness" or "engage in creative activities."

• Set realistic expectations: Understand that happiness fluctuates and that it is normal to experience ups and downs. Accepting this can reduce frustration and help you stay committed to your actions.

• Use positive self-talk: Replace negative thoughts with encouraging statements. For example, say, "I am capable of making choices that improve my mood" instead of "I will never be happy."

• Create a routine: Incorporate small happiness-building activities into your daily schedule. Consistency helps turn actions into habits.

  
  

Introducing Stephanie Harrison’s New Happy

Stephanie Harrison’s New Happy offers a fresh, research-based approach to happiness that emphasizes doing over thinking. The weekly emails provide simple, actionable steps designed to help you build a happier life through consistent practice.

Subscribers receive:

• Evidence-based tips for improving well-being

• Exercises to re-frame our mindset

• Ideas for meaningful activities

• Encouragement to take small, manageable steps

  
  

The program is free and ad-free, making it an accessible tool for anyone looking to make happiness an active part of their life.

Practical Examples of Happiness in Action

To illustrate how this approach works, here are some examples of actions that can increase happiness:

• Gratitude journaling: Writing down what you are thankful for each day can shift your focus from problems to positives.

• Random acts of kindness: Doing something kind for someone else, like complimenting a coworker or helping a neighbor, boosts your mood and theirs.

• Mindful breathing: Taking a few minutes to focus on your breath can reduce stress and increase calmness.

• Learning new skills: Trying a new hobby or improving a skill can create a sense of accomplishment and joy.

• Social connection: Scheduling regular time with friends or family strengthens relationships and emotional support.

  
  

These actions are simple but powerful ways to turn happiness into something you actively create.

Making It Sustainable

The key to lasting happiness is sustainability. Small, consistent actions add up over time. Here are tips to maintain your new habits:

• Start with one or two actions that feel manageable

• Track your progress to stay motivated

• Celebrate small wins to reinforce positive behavior

• Adjust your actions as needed to fit your lifestyle

• Seek support from friends, family, or communities with similar goals

  
  

By focusing on what you can do every day, happiness becomes a natural part of your routine.

Taking steps toward happiness is a personal journey that requires patience and effort. By treating happiness as an active process, you empower yourself to create meaningful change. Stephanie Harrison’s New Happy offers a practical guide to help you on this path with weekly insights and exercises grounded in research.