Scheduling Happiness Activity
Not sure how to build a "happiness habit"? You can build this habit just like any other habit. By making time for it. Here's how to schedule in time for your happiness.
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Is it reasonable to expect yourself to set aside time to practice your happiness skills every day? Probably not.
By looking at your calendar and scheduling time for your happiness, you will get a better sense for how much you can reasonably accomplish. Think about when you regularly have free time. Maybe you have 5 minutes while waiting in line at Starbucks. Maybe you have 20 minutes while riding the bus to work. Maybe you have an hour on Saturday morning when the kids are out of the house.
There is no “right” amount of time to spend on your happiness. What is important is that you have a regular time scheduled - a time that your honor just like you would honor any of your other appointments. If that means it can only be 10 minutes per week, then fine. Schedule it. And stick to it. That's how you build new habits.
During this time, try to be strategic about which skills you practice. For example, I currently have 5 minutes scheduled each night to work on living my values. I set up google calendar to send me a reminder each night to practice this skill.
In addition, I have an hour blocked out on Saturday to practice one of my favorite happiness skills - Prioritizing Positivity. My plan is customized based on my schedule, and it’s also customized based on my happiness skill level and interests.
Activity: Schedule time for happiness
If you don’t already use google calendar, I highly recommend using it to schedule your “happiness time”. Be sure to select the "repeat" option so that it repeats on your calendar each day or week.
About Dr. Tchiki Davis
Dr. Davis is founder of The Berkeley Well-Being Institute. After getting her PhD in psychology at Berkeley, she started creating online content & programs to boost well-being—some of these have reached more than a million people. As author of Outsmart Your Smartphone, and contributor to Psychology Today, The Greater Good Science Center, and Shine Text, Dr. Davis aims to share her insights on happiness & health with people all across the world. Learn more about Dr. Davis.