Please visit The Happiness Project / www.happiness-project.com. 1. ALWAYS
EXERCISE. ON MONDAYS. 3. DON'T LINK EXERCISE. TO WEIGHT LOSS.
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Nine tips to stick to a schedule of regular exercise . . .
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NEVER
DON’T LINK EXERCISE
SKIP EXERCISING
TO W E I G H T L O S S
FOR TWO DAYS IN A ROW
Exercise for sanity not vanity.
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GIVE YOURSELF CREDIT FOR
THINK ABOUT CONTEXT
E X E R C I S E F R E Q U E N T LY
Do you hate the loud music in your gym? Re-think your choices.
If you think you’re staying in shape
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If you don’t have time both to exercise and take a shower, find exercise where you don’t need to shower afterward.
Spend money to make exercising more pleasant. Exercise is a high life priority, so this is the place to splurge a bit if that helps.
REMEMBER :
1 A LW A Y S E X E R C I S E ON MONDAYS
THE SMALLEST EFFORT
by playing pick-up basketball, you should be playing four or five times a week.
belonging to a gym doesn’t mean you go to the gym, and just because you were in shape in college doesn’t mean you’re in shape now.
Please visit The Happiness Project / www.happiness-project.com
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Seven tips for being a more light-hearted parent . . .
1 LAUGH! At least once a day,
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make each child helpless with laughter.
SING IN THE MORNING It’s hard both to sing and to maintain a
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grouchy mood.
3 GET ENOUGH SLEEP YOURSELF
Most messages to kids are negative: “stop,” “don’t,” “no.” Try to say “yes.” “Yes, we’ll
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go as soon as you’ve finished eating.”
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S AY “ N O ” O N LY W H E N I T
REPETITION WORKS . . .
R E A L LY M AT T E R S
with kids, so use the school mantras:
Wear a bright red shirt with bright
“Sit square in your chair;”
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orange shorts? Sure. Put water in the toy tea set ? Okay.
“You get what you get, and you don’t get upset.”
REMEMBER : The
age of Cheerios and
the Tooth Fairy is fleeting. The days are long, but the years are short.
Please visit The Happiness Project / www.happiness-project.com
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Nine tips for getting your sweetheart to do chores—without nagging . . .
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S U G G E S T TA S K S
LIMIT YOURSELF TO ONE WORD
D O N ’ T I N S I S T T H AT A TA S K B E
Instead of barking out, “I’ve told
DONE ON YOUR SCHEDULE
WITHOUT WORDS Leave a note, put an empty container on the counter.
4 H AV E C L E A R A S S I G N M E N T S
I always call repairmen; my husband always empties the Diaper Genie.
you a dozen times, stop off at the
“You’ve got to trim those hedges
grocery store, we need milk!”
today!” Why? Try, “Will you be
Say,“Milk!”
able to trim the hedges before
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Every once in a while, do your sweetheart’s task, for a treat
DO IT YOURSELF
our party next week?”
I used to be annoyed with my husband because we never had any cash. Then I realized: why did I get to assign that job? Now I do it.
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Settle for a partial victory. Maybe your partner won’t put dishes in the dishwasher, but getting them into the sink is an improvement.
NO CARPING FROM
MONEY MIGHT BUY SOME HAPPINESS
THE SIDELINES If your sweetheart made the travel arrangements, don’t criticize the flight time.
Could you hire a teenager to mow the lawn? Eliminating conflict is a high happiness priority; spend money if it can help.
Please visit The Happiness Project / www.happiness-project.com
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Seven tips for coping with the fact that you don’t remember a person’s name . . .
1 THE “I KNOW YOUR NAME, BUT I’M BLOCKED” DODGE: “I keep wanting to call
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you ‘David,’ but I know that’s not right.”
T H E “O F C O U R S E I K N O W
T H E “ T I P O F M Y TO N G U E ” DODGE:
Y O U — I N FA C T, I WA N T A L L Y O U R I N F O R M AT I O N ” D O D G E :
“Hey, I’d love to get your card.”
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“I know I know your name, but I’m blanking right now.”
THE “ YOU’RE BRILLIANT!” DODG E :
“Wow, you have a terrific memory. I can’t believe you
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remember my name from that meeting six months ago.”
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REMEMBER YOU” DODGE:
T H E “O N E - S I D E D INTRODUCTION” DODGE:
“Remind me—what’s your last name?”
“Let me introduce you to Pat," you say
THE “SURE, I
If you ask a person for his last name, he’s likely to repeat both names. “Doe, John Doe.”
7 Remember that people might
to Nameless One. You introduce the two and say Pat's name.Usually, Nameless One will volunteer a name.
not remember your name. Err on the side of re-introducing yourself. And don’t be offended if someone forgets your name!
Please visit The Happiness Project / www.happiness-project.com
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Seven tips for getting an energy boost in the next 10 minutes . . .
1 G O O U T S I D E I N TO T H E S U N L I G H T
Light deprivation is one reason that people feel tired. For an extra
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boost, get your sunlight first thing in the morning.
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G O F O R A B R I S K WA L K
ACT WITH ENERGY
Even a ten-minute walk
Trick yourself into feeling
is enough to supply a feeling
energetic by moving
of energy and decreased tension.
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more energetically.
L I S T E N TO Y O U R FAV O R I T E U P B E AT S O N G
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Hearing stimulating music gives an instant lift.
6 CLEAN UP!
TACKLE AN ITEM ON YOUR TO-DO LIST
Unfinished tasks weigh
Why is this so effective?
us down. Force yourself to
Unclear— but it is.
complete some nagging chore.
7 DRINK SOME COFFEE! Coffee gets a bad rap, but fact is, it boosts alertness, energy, and ability to focus. (Plus it’s a great source of antioxidants and dietary fiber.)
Please visit The Happiness Project / www.happiness-project.com
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Seven tips for how money can buy you happiness . . .
1 S T R E N GT H E N S O C I A L B O N D S Studies show that having close relationships is one of the most
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important elements of a happy life. Visit your brother, throw a Superbowl party.
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E N D M A R I TA L C O N F L I C T
UPGRADE YOUR EXERCISE
Throw some money at the
One of the best ways to boost your
problem. Can you hire a
mood is to exercise. If buying a new
teenager to clean out the garage?
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iPod will get you off the couch, that’s a good investment.
THINK ABOUT FUN For happiness, you’re better off
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using your money to have a great experience than to gain a possession.
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SERENITY AND SECURITY
PAY MORE FOR HEALTHY FOOD
Use money to pay
Healthy food costs more
down your debts or to add
than fast food, but eating
to your savings.
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healthfully pays off in the long run.
SPEND MONEY ON SOMEONE ELSE Spend money in a way that would make a big difference to someone else—whether someone you know, or a cause you support.
Please visit The Happiness Project / www.happiness-project.com
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Nine tips for keeping your resolutions . . .
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WRITE IT DOWN
REVIEW YOUR RESOLUTION
H O L D Y O U R S E L F A C C O U N TA B L E
. . . and be specific.
C O N S TA N T LY
Tell people about your
Not “make more friends” but “start
If your resolution is
a movie group,” “remember
buzzing through your head,
resolution, join or form a
birthdays,” “say hello,”
it’s easier to stick to it.
“make plans.”
like-minded group, score yourself on a chart.
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THINK BIG!
THINK SMALL!
Maybe you need a big
Don’t assume that only radical
change, a big adventure—
change can make a difference.
BREAK YOUR MAIN RESOLUTION . . .
a trip, a break-up,
Cleaning your fridge can give
I N TO M A N A G E A B L E
a new job.
you a real boost.
TA S K S
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KEEP YOUR RESOLUTION E V E R Y DAY
DON’T LET THE PERFECT BE THE ENEMY OF THE GOOD
CONSIDER DROPPING A RESOLUTION—
Weirdly, it’s often easier to do some-
Instead of training for the marathon,
if you keep breaking it. Don’t
thing every day (exercise, post to a
aim for a daily 20-minute walk.
let an unfulfilled resolution to lose
blog, deal with the mail) than
Instead of cleaning the base-
twenty pounds or to give up
every few days.
ment, tackle one closet.
TV block you.
Please visit The Happiness Project / www.happiness-project.com
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T I PS
Seven tips for making someone like you . . .
1 SMILE! The amount of time you smile during a conversation has a direct
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impact on how friendly you’re perceived to be.
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B E E A S I LY I M P R E S S E D,
H AV E A F R I E N D LY, O P E N,
E N T E R TA I N E D, A N D I N T E R E S T E D
ENGAGED DEMEANOR
Most people get more pleasure
Lean toward people, nod, say
from wowing you than from being wowed by you.
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“Uh-huh,” turn your body to face the other person’s body.
REMEMBER TRAIT TRANSFER Because of “trait transfer,” whatever you say about other people (he’s
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obnoxious, she’s brilliant) shapes the way people see you.
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L A U G H AT Y O U R S E L F
R A D I AT E E N E R GY A N D
Showing vulnerability and
GOOD HUMOR
a sense of humor makes
Because of the phenomenon of
you more likable and approachable.
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“emotional contagion,” people catch the emotions of other people.
SHOW YOUR LIKING F O R A N OT H E R P E R S O N We’re much more apt to like someone if we think that person likes us.
Please visit
THE HAPPINESS PROJECT
/ www.happiness-project.com
