How To Be Happier in 2021
Department of Psychology at Rochester University conducted a study on how to be happier in 2021 after the coronavirus pandemic had hit our dreams hard in 2020.
The one-year-old COVID-19 crisis has changed us, scientists, in various ways. After dealing with death rates, lock-down psychology, co-morbid diseases associated with the coronavirus, we all feel the burn-out globally. On December 1, 2020, we woke up with hopes, dreams for the future year ahead. A few months later, we found ourselves cuddling these bubbles in quarantine. Naturally, December 1, 2021, seemed nothing but suspicious to dream for the following year. Professor Ryan and his team conducted a research based on our fears and concerns.
Let’s ask the scientist how to be happier in 2021! We all need it!
According to Professor Ryan, this is the main problem with most New Year’s resolutions:
“The saddest part is that most people don’t succeed at their January 1 resolutions. But that is because most of these midnight resolutions look more like pressure coming from the outside — and attempt to look better, relieve guilt, or meet the standards of others. For example, losing weight is one of New Year’s most common goals, and one that people tend to do poorly. Part of the reason for that is where it’s coming from: it’s often coming from internal or external pressure — as opposed to a goal that’s something that you might intrinsically value, such as having more health or vitality. If the goal is not “authentic” and not coming from your values or interests, the energy for it fades fast.” Professor Richard Ryan
How accurate is that! It sounds so familiar with my resolutions for the new year. Yes, we all want to look better, get in shape, etc. However, it is crucial to realize the difference between internal and external “motivation.” Do you write these goals down to avoid external pressure or with your internal motivation? Take a minute to re-write your list of goals for 2021!
Do you have toxic goals? You might have! If your goal is to be rich in 2021, it may seem like a push at first to work harder and achieve success, yet it may cause you to lose the connection to others or the feeling of autonomy. You should find your goals as to how much satisfaction you will get after achieving them.
I know you have a goal to be “nicer” to your loved ones or people around you. Maybe you aim to reduce temper tantrums or some toxic behaviors for you and your environment. Perhaps you write down with big letters from the heart to volunteer more, help others in need, donate, and give society hope.
Is there a goal more satisfying than giving to others? I know your answer is “no.” How? Magic! Just kidding… It is science! But how?
According to Professor Ryan’s studies, people experience more profound satisfaction than self-oriented goals when focusing on giving to others. Professor Ryan’s team calls it “integrative span.” It means that your happiness increases as your focus of concern and care get wider. If your goal is narrow and selfish, the satisfaction prone to be less with a correlation.
How do we make our goals more likely to stick?
Step 1: Make sure this goal is something you embrace with your heart.
Step 2: Define your goals with spesific words. Determine your daily step count instead of focusing on the title of “improving your health in general.”
Step 3: Make a realistic plan for it. Moving to another country may seem like a golden goal; however, it will be much harder to achieve during the pandemic. Learn a language or plan a vacation to the country, state instead of it.
Step 4: Compound your goal with satisfaction. Such as, instead of writing, “I will take 10.000 steps daily.” write, “I will take 10.000 steps daily with a friend.”
Step 5: Start with baby steps. Setting the bar too high might be discouraging and lead to disengagement. Put a small goal and achieve your big goal by completing them one by one.
My New Year’s Resolutions
- Spend more time to explore my true self.
- Focus more on writing skills.
- Read at least two books every month.
- Make global friends via social media.
- Reduce the screen time 50%.
- Take at least 5.000 steps daily with my dog.
- Drink eight glasses of water every day.
- Attend at least three volunteer activities per year.
