Below are five habits identified by numerous studies as having a significant impact on long-term happiness.
Nurture your relationships
The Harvard Study of Adult Development, which tracked participants for over 80 years, found that the quality of relationships is a better predictor of happiness, health, and longevity than income, career success, or IQ.
Studies also indicate that social isolation increases the risk of illness at a level equivalent to smoking about 15 cigarettes daily. Feelings of loneliness are also linked to chronic inflammation and many other health issues.
Therefore, scientists view maintaining connections with family and friends as a health-care behavior, similar to exercising or getting enough sleep. Calls, meetings, or simply taking time to listen to loved ones all provide long-term benefits.
Value time over money
According to Ashley Whillans, a researcher at Harvard Business School, the feeling of constantly lacking time is one of the strongest factors that diminish happiness. Individuals who are frequently busy, rushed, and lack control over their schedules report lower life satisfaction.
Conversely, a study published in PNAS in 2017 showed that using money to buy time—such as hiring someone to clean the house or utilizing time-saving services—brings more happiness than spending money on material objects.
According to Travers, before every work or financial decision, one should consider not only the income received but also the amount of time and autonomy that must be exchanged.
Actively seek challenges
A study published in Psychological Review in 2022 added the concept of a "psychologically rich life" alongside happiness and meaning.
Accordingly, new, difficult experiences or those that force individuals to change their perspective—such as learning new skills, traveling to unfamiliar places, or taking on a challenging project—help life become richer.
These experiences may not bring immediate pleasure, but they create deep memories and a sense of having lived a full life when looking back.
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Spending at least two hours each week in nature significantly improves mental well-being. Illustration: Pexels |
Give more
A synthesis of multiple studies published in 2023 showed that spending money or time helping others increases happiness, regardless of income or culture.
This could include donations, buying gifts for loved ones, volunteering, or supporting someone in need.
According to researchers, humans evolved in interdependent environments; thus, acts of giving not only strengthen relationships but also create a sense of usefulness and meaning.
Spend at least two hours weekly in nature
A study of nearly 20,000 people, published in Scientific Reports in 2019, revealed that individuals who spend a minimum of 120 minutes each week in parks, forests, beaches, or other green spaces have significantly better mental and physical health.
The benefits begin to appear at the 120-minute weekly threshold and can be divided into several short sessions instead of one long outing.
Scientists suggest that nature helps reduce stress, limit negative thoughts, and restore focus after the pressures of urban life.
"Consider dedicating two hours each week to nature as a health habit, similar to getting enough sleep or exercising. Even daily walks of about 20 minutes can make a difference", said Dr. Mark Travers.
Nhat Minh (Source: Psychology Today)
