Happiness Master Plan
Do not like it? Then it's high time for the 33 "‰ happiness tips in our Happiness Masterplan.Damit conjure in a week, a permanent grin in the face.
Photo: Thinkstock
- Monday
- What makes Pharrell Williams happy
- Tuesday
- Wednesday
- Perfect for the lunch break!
- Farfalle with bacon, peas, chilli and mint
- Thursday
- Good friends, good mood!
- Friday
- Saturday
- Sunday
- Genuine relationship happiness
Monday
7:30 am: Download the cool summer hit!
This one song is on the radio and you're already singing happily - for example "Happy" by Pharrell Williams. But why? "Music stimulates the emotional limbic system in the brain, " explains neuroscientist Prof. René Hurlemann from the University of Bonn. Means: Songs with which we combine positive experiences, activate dopamine neurons and bright - ZACK - our mood immediately. Therefore, from now on you can only start the day with a good morning playlist - and happy!
What makes Pharrell Williams happy
JOY: Your mega-hit "Happy" breaks all records. How important is the financial success of a project?
Pharrell Williams: "Let's put it that way: money helps to make dreams come true. But it also quickly blinds you to the things that really count in life. "
Give us an example?
"I used to be extremely successful as a producer, for example for Britney Spears. At that time, I thought, happiness can be bought, and I had everything in abundance: women, houses, cars, gold chains. I was not happy anyway. That did not change until my wife Helen and my son Rocket came into my life. Today, the greatest thing for me is that I can share the things I experience with them. "
Your tip against bad mood?
"Just hug a tree. I know that sounds completely crazy. But it works!"
20:00: Dear lucky diary ...
Do you often brood in the evening about what went wrong all day? Stop it! Make a note of three happy moments in a notebook daily (compliment of the sweet waiter ...). That helps to think more positively!
Tuesday
12:00: Just right to say thank you!
If you want to do something for yourself, you should do something for others. Example: If we give a gift to our favorite friend and see how it radiates when unpacking, we look forward to automatically. "Responsible for this are the mirror neurons in our brain, " says scientist Hurlemann. And the whole thing works even without a gift! So: "Thank you, there is you!" On a pretty card scribble - done is the double happiness.
18:00: Hot-Iron-Session: Tschakka you can do it!
Our brain spends extra dopamine when an event is better than expected. That is why it is helpful in life not always to have exaggerated expectations of oneself. Who does not hang the bar too high, is often positively surprised. It's that simple. The same thing happens when you try new things. For example, the hot iron course you have not dared to do so far. Therefore: Venture on unknown territory! After that, you are guaranteed to be incredibly proud of yourself. And of course happy.
Wednesday
13:00 ooooohmmm, Erhohlung must be!
Tension on the mind - not only because they cause severe pain. With this 5-minute exercise by naturopath Karin Wolf you actively control (www.mehrentspannung.de):
Perfect for the lunch break!
- Warm-up: Inhale three times and consciously perceive the body - from your facial muscles to the tips of your toes.
- Let's go: think of a moment when you were extremely happy, as in your last vacation. What was there to see? How did it sound there? How did it smell? The more you imagine the scenery, the more relaxed you become.
- Cool Down: Take a deep breath, stretch properly - let's go!
19:00: Good mood cooking: Now it's getting yummy!
Scientists have found that certain foods can actually trigger true happiness. At the top of the list are chilies. Why? The contained capsaicin triggers mini-pain stimuli on the tongue, which in turn provides for an endorphin thrust. Awesome, right?
Farfalle with bacon, peas, chilli and mint
Ingredients for 4 persons):
Salt + 400g farfalle + 150g peas + 1 chili + 1 egg + 100ml cream + 12 slices of bacon + 1 sprig of mint + 100g of Parmesan
That's how it's done:
1. Bring about four liters of water with two tablespoons salt to a boil, Farfalle to prepare according to the instructions. Simmer peas 90 seconds before the end of cooking time.
2. Chop the chilli and finely chop, stir with the egg, the cream and a pinch of salt.
3. Fry the sliced bacon.
4. Drain the pea farfalle and add immediately to the bacon. Stir in chilli cream.
5. Garnish with mint and Parmesan and serve!
Thursday
9:00 am: Coming soon - Yeah!
Anticipation is the greatest joy! This saying is even scientifically proven. An investigation of the Dutch University of Breda came to the conclusion that future tourists are happier than those who do not have time off. For you, this means: Think about what you want to do on a weekend on Thursdays. Worth it!
8:30 pm: Määäädelsabend! (Bring Prosecco)
Our brain is really happy when we meet our clique. "We are polarized on that because we are social herd beings, " says neuroscientist Hurlemann. So do not delay the evenings with your girlfriends when it gets stressful - but be aware of these happy hours. It's best to make an appointment for each meeting after each meeting. Or you immediately establish a solid ritual. Good hanger: A common series evening (Psst! Since 1.5 "Witches of East End" is running for the first time on German TV, Thursdays, 20:15, on sixx ...)
Good friends, good mood!
Lucky researcher Simone Langendörfer on the true value of friendships.
Why are friendships so important to our happiness? With an honest and loyal friend you have a grip on life. Especially in our fast-moving time, when many traditions break away, it becomes more and more valuable. Make more friends automatically happier? Not at all. Happy make deep connections. People with whom we feel soulmates, who know us with all our mood swings and doubts.
That's usually less than a handful of people.What is the most valuable thing a friend can give us, the certainty that you do not have to pretend. That one is loved as the person that one is. Some women have to play many different roles in working life, in their partnership and in their family. Since it is the greatest luck to be able to be yourself with the best friend and without understanding many words. She is like a psychologist who knows her own soul.
Friday
22:00: Dancing Queen mode
The equation of happiness is: (music + movement + social contact) x (fun high 2) = pure bliss! You really do not have to say more. Except for one thing: It does not matter if you dig out the old classics again and dance with your partner Cha-Cha-Cha and Tango or go out with the girls and make the clubs of the city unsafe. The main thing is, you swing your hips!
Saturday
11:00 clock: Sebastian comes to rearrange (color in the hardware store).
Finally live in happiness! Furnishing expert and author Martina Goernemann reveals how it's done ("Today, luck is on, " Südwest Verlag, around 15 euros) The apartment as a place of happiness - a really nice idea. But how do you get that? "Especially by trusting yourself. Just stop by when your mother says, 'Think well, if you did not catch your fill of the wall paint.' You only feel inner happiness when the apartment reflects your own personality. "
JOY: And how do I find out what suits me?
Martina Goernemann: "If you come to an apartment and immediately think: I do not want to leave !, you know how you want to live. For me, these are rooms in the bright country house style in which I feel most at home. "
Are there any furniture that really makes you happy?
"Homemade things have by far the biggest effect on your own happiness. Because they tell a story. And because you were creative. Go to a flea market and buy yourself a nice, old table foot. Then get yourself a suitable table top in the hardware store. Finally, paint everything in your favorite color. Believe me, you will feel great. By the way, one of the biggest lucky killers is the fear of change. There is nothing carved in stone! If you do not like the wall in blackberry lilac, just paint it over. "
Sunday
10:30 am: schedule time for two
It does not have to be wild, unrestrained sex (of course, there is nothing wrong with that). Loving cuddling and gentle stroking are enough to flood us from head to toe with happiness. For touches that last longer than 20 seconds make us really happy. The Universities of Zurich and Miami (they even have a Touch Research Institute!) Found that out. "Sex is one of the biggest happiness stimuli there is, " says neuroscientist Hurlemann. Why exactly? Well, evolution wants it that way. Because only what is fun, we want to do again and again! And without sex no reproduction. So: Do something for the company.
Real relationship happiness
- 90 percent of Germans are happy in their partnership - every second is even very happy.
- 79 percent of those who are happy in their relationship have many common interests and hobbies. For the unfortunate couples it is only 29%.
- 89 percent of happy couples say that they are satisfied with their sex life, while 77 percent of the unfortunate Liierten are dissatisfied with it.
(Source: www.ElitePartner.de)
2:00 pm: Get out in the fresh air!
Walking is not exactly exciting. But it is for our brains. Because the combination of daylight, fresh air and movement is unbeatable. Whether you stroll through the forest, the park or the city - the important thing is that you do not constantly blink on your smartphone. Look forward to the squirrel. Oh, jogging is also true. And those who stay long enough will experience the "Runner's High", an extra charge of endorphins, which is released in the frontal brain. What impressively illustrates: Our body wants us happy! If we are on the right track, he will give us the best he has to offer: a great feeling!
More tips for happiness will be revealed here >>
