Hardwire Your Happiness

From The Art of Manliness:

In a nutshell, the HEAL process is all about proactively savoring positive experiences and emotions. By doing so, you train the brain to see more of the positive and less of the negative in life. Here’s how to implement the HEAL process: 

Have a positive experience. You don’t necessarily have to go out of your way to do this; oftentimes it’s simply a matter of noticing the good stuff that already happens throughout your day. For example, if my daughter runs up to give me a big hug, I make a point of recognizing what a nice moment it is. Or it could just be a matter of noting how great your warm mug feels in your hand and how good your coffee tastes as you drink it. Be on the lookout for nice sunsets, warm breezes, and other people’s acts of kindness. 

If there aren’t any positive experiences happening to you at the moment (like if you’re commuting to work), you can create one in your mind. Think about a positive memory — a good time from the past, a goal you achieved, or someone you know who loves you. If you have a tendency to get down on yourself, try to think of aspects of character/personality that you like. Are you disciplined? Reliable? Reflect on those good qualities. You can even think about the fact that you’re alive and breathing and have a roof over your head. Those are definite positives, but our negative brain takes them for granted. 

Really focus on the emotions that you feel when you think of these positive gifts and experiences. Do you feel proud? Grateful? Compassionate? Loved? Calm? Peaceful? Safe? Really feel those positive emotions. This focus on the emotional rewards of positive experiences is the key to rewiring your brain for happiness. (Read more.)

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