The Science of Happiness: What Actually Makes Us Happy


  • Keep a gratitude journal: Writing down three things you are grateful for in the morning is one of the best ways to start your day right.
  • Forgive yourself and other people: Most people carry with them all their past failures, mistakes, pains, and fears. Learn to let go of what was, so you can focus your energy on what is. The past cannot be changed, but your future can.
  • Learn to love yourself: The day I learned to love myself and all my flaws and shortcomings was probably the happiest day of my life. When you truly love yourself, happiness is not an option, it’s a must because you value yourself enough to know that you deserve only the best.
  • Have goals: Pursuing goals is probably the most energizing and exciting thing in the world. Just think about it: When do you usually feel most alive? Chances are, it’s when you’re growing in the pursuit of a goal worth accomplishing.
  • Meditate: From increasing happiness, concentration, health, and willpower to regulating moods and reducing stress, meditation is the medicine against everything. It’s hard in the beginning (and still is for me), but you get the benefits nevertheless.


  • Exercise: Running, lifting, and biking, are some of the quickest ways to improve your mood and reduce stress.
  • Get enough sleep: People often think they can get away with cheating on their sleep, but research has shown the detrimental effects of sleep deprivation: Bad moods, lower concentration, worse memory, and decreased performance. Do me the favor, and get in your sleep.
  • Spend more time with friends: Robert Waldinger is the director of the Harvard Study of Adult Development, one of the largest studies on lifetime happiness every done. For over 75 years, he and his predecessors followed young kids throughout their whole lives, leading to one big takeaway: Good relationships keep us happier and healthier.
  • Laugh: There is a feedback loop between your brain and your body, meaning that whatever you do physically has effects on your mental state. Simply flashing a little smile and standing up straight makes you happier immediately. Just try it out!
  • Money actually can buy happiness, if spent the right way: If you have $10, what should you do with it? If you want to be happy, research suggests you spend it on someone else. Buy some flowers for your wife, a toy for your kids, or dessert for your friend. You will thank yourself later.




I help ambitious individuals achieve their goals and boost their happiness and mental strength. Find more content at

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Max Weigand

Max Weigand

I help ambitious individuals achieve their goals and boost their happiness and mental strength. Find more content at

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