build

Summer Rerun—Tools to Help You Build a Foundation of Happiness

August 16, 2024


Now and then I dip into the Catching Happiness archives and share a post from the past. I chose this post, from December of 2018, because my word of the year for 2024 is build. 

Friday’s quote from Operation Happiness got me thinking about the concept of building a foundation for happiness—the kind of foundation that will support us when we’re deep in grief, facing some of life’s more wrenching experiences, like losing a parent, watching a child struggle, or coping with the serious illness of a friend.

Building a foundation for happiness of this nature involves more than investing in some bubble bath and chocolate, or even a great book and cozy blanket. While comforting self-care rituals are nice (and necessary), by themselves they won’t be enough to support us during our darkest hours.

I went back through the Catching Happiness archives, and I thought about the things that have helped me most during my hardest times, and here are four I’ve found useful in building a foundation of happiness that sustains me. Perhaps they’ll help you, too.

Create and strengthen close personal relationships. Relationships are the number one contributing factor to happiness, according to a long-running Harvard study. I’m grateful that I have quality relationships with my family and my husband’s family. I also have many close friends, and many “virtual” friends I know only online. They’ve stepped in to offer support, love, encouragement and more when I’ve needed it most. I have several people I know are only a phone call or text message away if I really need help (and I hope they know I would do the same for them). It’s easier to walk through the dark valleys when someone walks beside you. 

Determine and write about your personal values. Surprisingly, this is one of the keys to coping well with stressful situations. Sometimes painful feelings result from not doing what someone else expects you to do, or from making hard choices. When you’re tired of struggling, remembering why you’ve chosen to think, behave, and live the way you do can help. Reminding yourself of your personal values can give you strength when you’re suffering.

Treat your body well. Eat healthfully, exercise, and get enough sleep. If you’re run down or sick, it’s much harder to feel happy. If, like me, you have a few nagging injuries, look into how to treat them…then actually do it! Care for yourself the way you would care for a child or someone dependent on you.

Make a list of simple mood boosters. This may seem frivolous in comparison, but there is a time and place for using mood boosters. When you’re knee deep in misery, you’ll be hard pressed to come up with anything that might lift your mood, so now is the time to think about what generally makes you feel happier. See “Five Ways to Feel Happier (in 10 Minutes or Less)” and “The Dark Side” for ways I boost my mood when sadness threatens to overwhelm me.

If your happiness is built on a foundation of deeper values and practices, it will stay with you, running like an underground river even when you face un-happy experiences. Happy feelings will return, and sorrow and grief are temporary. 

For more ways to seek deeper happiness, check out:
“Streaming Happiness”

Happiness

Tools to Help You Build a Foundation of Happiness

December 17, 2018


Friday’s quote from Operation Happiness got me thinking about the concept of building a foundation for happiness—the kind of foundation that will support us when we’re deep in grief, facing some of life’s more wrenching experiences, like losing a parent, watching a child struggle, or coping with the serious illness of a friend.

Building a foundation for happiness of this nature involves more than investing in some bubble bath and chocolate, or even a great book and cozy blanket. While comforting self-care rituals are nice (and necessary), by themselves they won’t be enough to support us during our darkest hours.

I went back through the Catching Happiness archives, and I thought about the things that have helped me most during my hardest times, and here are four I’ve found useful in building a foundation of happiness that sustains me. Perhaps they’ll help you, too.

Create and strengthen close personal relationships. Relationships are the number one contributing factor to happiness, according to a long-running Harvard study. I’m grateful that I have quality relationships with my family and my husband’s family. I also have many close friends, and many “virtual” friends I know only online. They’ve stepped in to offer support, love, encouragement and more when I’ve needed it most. I have several people I know are only a phone call or text message away if I really need help (and I hope they know I would do the same for them). It’s easier to walk through the dark valleys when someone walks beside you. 

Determine and write about your personal values. Surprisingly, this is one of the keys to coping well with stressful situations. Sometimes painful feelings result from not doing what someone else expects you to do, or from making hard choices. When you’re tired of struggling, remembering why you’ve chosen to think, behave, and live the way you do can help. Reminding yourself of your personal values can give you strength when you’re suffering.

Treat your body well. Eat healthfully, exercise, and get enough sleep. If you’re run down or sick, it’s much harder to feel happy. If, like me, you have a few nagging injuries, look into how to treat them…then actually do it! Care for yourself the way you would care for a child or someone dependent on you.

Make a list of simple mood boosters. This may seem frivolous in comparison, but there is a time and place for using mood boosters. When you’re knee deep in misery, you’ll be hard pressed to come up with anything that might lift your mood, so now is the time to think about what generally makes you feel happier. See “Five Ways to Feel Happier (in 10 Minutes or Less)” and “The Dark Side” for ways I boost my mood when sadness threatens to overwhelm me.

If your happiness is built on a foundation of deeper values and practices, it will stay with you, running like an underground river even when you face un-happy experiences. Happy feelings will return, and sorrow and grief are temporary. 

For more ways to seek deeper happiness, check out:
“Surprised by Happiness”
“Streaming Happiness”


Baby steps

Positive Procrastination

August 19, 2013


It’s summertime and my procrastination levels are as high as the humidity. Here are just a few things I did while I was supposed to be writing this blog post:

Read some of the “Funniest Reviews” on Amazon.com.

Moved individual blog post files into my “Completed Blog Post” folder.

Changed the sheets on my bed. Changed the sheets on my son’s bed (he’s sick).

Added three books from the July/August issue of More magazine to my TBR list. (Kind of Cruel, Forty-One False Starts: Essays on Artists and Writers, and The Green Boat.)

Folded laundry.

Looked at pets up for adoption on Petfinder.com.

Washed the French doors that look out onto the lanai.

Now, it’s not that these things had no value—it’s just that they were, perhaps, not the best use of my time right then. However, I did eventually get a blog post written, and my house is a little cleaner and more orderly, so maybe procrastination can be positive after all? Yes, it can—if you use it for your benefit. John Tierney, writing in the New York Times, reported on what some researchers are calling “structured procrastination,” or “productive procrastination.” How it works, according to Tierney: Start your to-do list with a couple of “daunting, if not impossible, tasks that are vaguely important-sounding (but really aren’t) and seem to have deadlines (but really don’t).” Fill out the list with “doable tasks that really matter.” As one researcher says, “We are willing to pursue any vile task as long as it allows us to avoid something worse.” Hence my willingness to wash windows rather than sit down to write.

Positive procrastination: another tool I can use, along with the kitchen timer, baby steps, and rewards, to chip away at my resistance to writing and other meaningful projects I keep putting off.

Do you have any tricks to increase your productivity?

Tools

In Praise of the Kitchen Timer

February 26, 2010


Be it digital or mechanical, the humble kitchen timer is one of my favorite tools. Of course it helps me prepare meals without burning them (simmering rice or roasting a chicken doesn’t mix well with absentmindedness). But in addition to timing boiling pasta or baking pies, I also use a timer in several other useful ways.

I use it to:

Keep myself from getting sucked into the black hole of email.

Practice sketching.

Complete an Imaginary Trip to the Beach assignment.

Tuesday's assignment

Start a project I really don’t want to do. I tell myself I’ll only do the Unpleasant Task for 15 minutes and then I can quit. Most times, I will continue on after the timer goes off, and occasionally find that the U.T. didn’t even take the full 15 minutes!

Focus on a chore, like dusting for example, that I take too much time doing because I’m easily distractible. (“This magazine doesn’t belong here. Let me move it to the magazine holder in the family room. Oh look, there’s that bill I need to file in the office. While I’m in here, I think I’ll check my email…” See the problem?)

I'd rather be dusting... (ha)

And, less happily, I’ll even sometimes use the timer while I’m taking a break during the day to read or do some other fun thing. The ringing of the timer reminds me that it’s time to go back to work.

So in a world full of iPhones and BlackBerries, here I sit with my kitchen timer. Never mind...whatever tool does the job.

What about you?  Do you have any low-tech tools you can't live without?  Do share!