"HAPPINESS IS A HONEYCOMB!!!LEARN TO ENJOY EVERY DROP OF IT"

It is your expression in the moment that determines the happiness and joy in your life. When you express love you are happy. When you express emotions of fear and anger you are unhappy. ... The key to create authentic happiness in your life is to express love.. ... So, the key ingredients to achieving happiness are twofold, yet they are really two faces of the same coin: mental stillness and being present.

When we understand the fundamental element of happiness (link is external) and live by it, we will be happy. What is it? What is the fundamental key to happiness? Though it may seem very easy, finding the key to happiness can be one of life’s most difficult and elusive tasks; yet it is possible.

Now why does this work? Why does going for a walk, spending time in nature, work? It’s because all our suffering comes from our mind. Yes, we have painful experiences, but there’s a difference between suffering from the stories in our head and real pain. Pain is a physical or emotional sensation that we feel immediately, and then it passes. Suffering is the story and the dialogue that accompanies the pain, the thoughts we play over and over in our mind: “This is terrible. This hurts. Is this going to last forever? Oh no, oh no, oh no!” That is suffering. Suffering is the mental story that we create. When we stop the negative thoughts and we just be, then all is well. Really, all is well. All our suffering stems from the harmful mental stories that we create. Yes, we experience hard times, but those hard times are manageable; challenging and difficult, yes, but manageable. There is no event or situation we can’t handle as long as we learn not to react by creating a deleterious inner commentary.

So, the key ingredients to achieving happiness are twofold, yet they are really two faces of the same coin: mental stillness and being present.

When our minds are still, all is well. We don’t suffer when we’re not creating negative mental stories. We must remember that these harmful stories are in our minds and when we quiet our minds, all our suffering ends.

When we are present, we can always find beauty in something. We can be locked up in prison and yet be mindful of the magnificent rays of the morning sun as they illuminate everything they touch. Listening to our heart beat so gently, so rhythmically, can be beautiful for someone preparing to die and feeling his or her heart beat for the last few times. These experiences can still be beautiful. Yes, these examples may be the exception, but as long as one person on the planet is able to find happiness in such situations, it means it is also a possibility for anyone. Be present, be still. For only then will happiness, instead of being elusive and coming only fleetingly, be our natural state. We will achieve our natural state when our minds are still and living in the here and now without negative mental commentary. If we are present and still, life will be well, and we will experience true happiness.

And if you still do not believe me, I want you to take a challenge. Go outside, preferably where you can find absolute quiet, perhaps a park, a meadow, or a beach. Go to this place and allow yourself to be totally quiet and free from thought for a minute or five or ten minutes. Choose something—a bird, a tree, a flower, or anything else you can be 100 percent attentive to—and listen to this object, watch it, and just be with it. This is all I want you to do for the entire time. Don’t analyze the object; just be with it. Your mind is still, and you are being present with the thing you have chosen.

After the exercise is over, reflect upon this time. Were you sad? Did you feel depressed? If you truly were present with your chosen object, you will find that you felt happy and at peace. Yes, this feeling may have lasted only for a short period, but for some people, it’s enough to get a sense of “Wow, I can do this!” And trust me, you can!

Keeping our mind still and present is a skill. This is actually a skill we possess as young children, as they do this all day long. However, as we grow up, we forget or suppress this skill. If we learn to employ this skill again and go back to what I call our natural state, then we are happy.

These are the key components of happiness: keeping our mind still and being present. When we learn and put these ideas into practice, we enter the world of happiness.

's easy to think of happiness as a result, but happiness is also a driver.One example: While I'm definitely into finding ways to improve personal productivity (whether a one-day burst, or a lifetime, or things you should not do every day), probably the best way to be more productive is to just be happier. Happy people accomplish more.

Easier said than done though, right?

Actually, many changes are easy. Here are 10 science-based ways to be happier :

Wake up 15 to 30 minutes early. If you’re a serial snoozer, you may scoff at this one. But, assuming you adopt the seven to nine hours per night rule, waking up earlier should be within reach. Imagine a morning that doesn’t involve running around like a crazy person and struggling to get out of the door on time. Waking up 15 to 30 minutes early will allow you the presence of mind to get a positive start to your day. You’ll see a difference in your attitude immediately.Walk it out. Research shows that 30 minutes of walking a day helps to adjust your nervous system, thus reducing anger and hostility. If devoting 30 minutes every day to walking is difficult, you can take small actions to increase your steps. Park your car in one of the furthest spots from your office or start drinking more water—having a million benefits in and of itself–to increase your trips to the restroom! There is no shortage of ways to get your steps in.

Exercise: 7 Minutes Could Be Enough

Think exercise is something you don't have time for? Think again. Check out the 7 minute workout mentioned in The New York Times. That's a workout any of us can fit into our schedules.

Exercise has such a profound effect on our happiness and well-being that it is an effective strategy for overcoming depression. In a study cited in Shawn Achor's book The Happiness Advantage, three groups of patients treated their depression with medication, exercise, or a combination of the two. The results of this study are surprising: Although all three groups experienced similar improvements in their happiness levels early on, the follow-up assessments proved to be radically different:

The groups were then tested six months later to assess their relapse rate. Of those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent.

Sleep More: You'll Be Less Sensitive to Negative Emotions

We know that sleep helps our body recover from the day and repair itself and that it helps us focus and be more productive. It turns out sleep is also important for happiness.

Negative stimuli get processed by the amygdala; positive or neutral memories gets processed by the hippo campus. Sleep deprivation hits the hippo campus harder than the amygdala. The result is that sleep-deprived people fail to recall pleasant memories yet recall gloomy memories just fine.Get seven to nine hours of sleep. Getting enough sleep is critical to having a happy, productive day as the alternative can lead to reduced alertness and logic and general health issues such as obesity and a lesser ability to maintain healthy relationships. Try taking a warm shower just before hitting the sheets, getting your phone out of sight, or trying the reverse psychology method. If the insomnia still won’t quit, then try one of these other science-backed methods.

Meditate. This one is huge. Meditating for five to ten minutes upon waking is simple and has immediate benefits including heightened inner clarity and focus for the rest of the day. Starting your day with meditation also sets positive intention, allowing you to detach from habitual thought barriers and keep you in the moment. Studies also show that meditation helps prevent stress and anxiety, thus squashing frustrations that limit your ability to tackle your goals. These five techniques will help you discover the meditation style perfect for you.

Spend More Time With Friends/Family: Money Can't Buy You Happiness

Staying in touch with friends and family is one of the top five happiness of the living.

If you want more evidence that time with friends is beneficial for you, research proves it can make you happier right now, too. Social time is highly valuable when it comes to improving our happiness, even for introverts. Several studies have found that time spent with friends and family makes a big difference to how happy we feel. While catching up with family and friends via phone or e-mail is always encouraged, studies show that physical interaction is far more beneficial to your overall health and happiness. Think about how good you feel after grabbing lunch with an old friend, having a home-cooked meal with your partner, or hiking with your kids. There is nothing quite like it. So, aim to schedule face time (not FaceTime) with a loved one at least three times a week. For those new to an area or wanting to expand their network, you can find dozens of groups online, from book clubs and sports teams to foodies. You’ll instantly and easily connect with people who share your interests and hobbies

Surround yourself with happy people. Motivational speaker Jim Rohn famously asserted that you are the average of the top five percent of the people with whom you spend the most time. So, find the most positive, engaging people with whom to interact. This easy switch will motivate your level of happiness, sense of achievement and could even open new doors in your

Learn something new. While taking on new challenges may sound counterintuitive to creating happiness, learning something new boosts your well-being. Focusing on making progress puts us in a state of flow, which has been shown to foster happiness. Learning also builds your self-confidence and keeps you sharp. It has never been easier to expand your mind with so many free online courses. If getting active is your goal, check out the free classes offered through your local recreation center. Meetup.com is also great place to start!

Get Outside More: Happiness is Maximized at 57°

Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory...

This is pretty good news for those of us who are worried about fitting new habits into our already-busy schedules. Twenty minutes is a short enough time to spend outside that you could fit it into your commute or even your lunch break.

Perform a random act of kindness. There is a range of research linking generosity to better health. fMRI technology, shows that giving activates the same parts of the brain that are stimulated by food. Giving back is truly a win-win. The recipient benefits, and you feel better knowing you’ve positively impacted someone’s life. Consider donating to a cause you’re passionate about, volunteering at the local soup kitchen, or giving up your seat. The best part? Kindness is contagious.

Declutter. Many of us fill our homes and office spaces with things we think we need. The truth is accumulating stuff ultimately harms your mental, emotional, and physiological well-being. The good news is reversing these effects is as simple as clearing the clutter! By spending a few minutes at a time removing the items collecting dust, your mood and happiness will effectively improve. And it doesn’t have to be an overwhelming task. Simply commit to one area at a time—perhaps your desk space or closet. And instead of tossing everything in the trash, donate items to a local cause or put them on Craigslist!

Practice self-care. When you take care of yourself, you experience a number of benefits, including reduced stress and anxiety, increased positive thinking, and boosted immunity. Take time out every day to do something that will bring you joy, such as exercising, cooking a great meal, or reading. You’ll be amazed at how simple acts of self-care improve your mind, body, and soul.

Help Others: 100 Hours a Year is the Magic Number

One of the most counterintuitive pieces of advice I found is that to make yourself feel happier, you should help others. In fact, 100 hours per year (or two hours per week) is the optimal time we should dedicate to helping others in order to enrich our lives.

Disengage from social media. It’s easy to tune out on Instagram and Snapchat during downtime, but research shows that too much social media use can be harmful to your mental health. Instead, use that 15 minutes productively by reading the news, playing a brain-boosting game or listening to a fun, or thought-provoking podcast. You’ll take true joy from the activity and, at the same time, become a better version of yourself without changing a thing.

Practice Smiling: Reduce Pain, Improve Mood, Think Better

Smiling can make us feel better, but it's more effective when we back it up with positive thoughts, according to this study:

A new study led by a Michigan State University business scholar suggests customer-service workers who fake smile throughout the day worsen their mood and withdraw from work, affecting productivity. But workers who smile as a result of cultivating positive thoughts--such as a tropical vacation or a child's recital--improve their mood and withdraw less.

Of course it's important to practice "real smiles" where you use your eye sockets. (You've seen fake smiles that don't reach the person's eyes. Try it. Smile with just your mouth. Then smile naturally; your eyes narrow. There's a huge difference in a fake smile and a genuine smile.)

A smile is also a good way to reduce some of the pain we feel in troubling circumstances:

Smiling is one way to reduce the distress caused by an upsetting situation. Psychologists call this the facial feedback hypothesis. Even forcing a smile when we don't feel like it is enough to lift our mood slightly (this is one example of embodied cognition).

Plan a Trip: It Helps Even if You Don't Actually Take One

As opposed to actually taking a holiday, simply planning a vacation or break from work can improve our happiness. A study published in the journal Applied Research in Quality of Life showed that the highest spike in happiness came during the planning stage of a vacation as people enjoy the sense of anticipation:

In the study, the effect of vacation anticipation boosted happiness for eight weeks. After the vacation, happiness quickly dropped back to baseline levels for most people.

Shawn Achor has some info for us on this point, as well:

One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent.

If you can't take the time for a vacation right now, or even a night out with friends, put something on the calendar--even if it's a month or a year down the road. Then, whenever you need a boost of happiness, remind yourself about it.

Meditate: Rewire Your Brain for Happiness

Meditation is often touted as an important habit for improving focus, clarity, and attention span, as well as helping to keep you calm. It turns out it's also useful for improving your happiness:

In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation. The study, published in the January issue of Psychiatry Research: Neurosurgical, concluded that after completing the course, parts of the participants' brains associated with compassion and self-awareness grew, and parts associated with stress shrank.

Meditation literally clears your mind and calms you down, it's been often proven to be the single most effective way to live a happier life. According to Achor, meditation can actually make you happier long-term:

Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.

The fact that we can actually alter our brain structure through mediation is most surprising to me and somewhat reassuring that however we feel and think today isn't permanent.

Move Closer to Work: A Short Commute is Worth More Than a Big House

Our commute to work can have a surprisingly powerful impact on our happiness. The fact that we tend to commute twice a day at least five days a week makes it unsurprising that the effect would build up over time and make us less and less happy.

According to The Art of Manliness, having a long commute is something we often fail to realize will affect us so dramatically:

... while many voluntary conditions don't affect our happiness in the long term because we acclimate to them, people never get accustomed to their daily slog to work because sometimes the traffic is awful and sometimes it's not.

Or as Harvard psychologist Daniel Gilbert put it, "Driving in traffic is a different kind of hell every day."

We tend to try to compensate for this by having a bigger house or a better job, but these compensations just don't work:

Two Swiss economists who studied the effect of commuting on happiness found that such factors could not make up for the misery created by a long commute.

Practice Gratitude: Increase Happiness and Satisfaction

This is a seemingly simple strategy but I've personally found it to make a huge difference to my outlook. There are lots of ways to practice gratitude, from keeping a journal of things you're grateful for, sharing three good things that happen each day with a friend or your partner, and going out of your way to show gratitude when others help you.

In an experiment where participants took note of things they were grateful for each day, their moods were improved just from this simple practice:

The gratitude-outlook groups exhibited heightened well-being across several, though not all, of the outcome measures across the three studies, relative to the comparison groups. The effect on positive affect appeared to be the most robust finding. Results suggest that a conscious focus on blessings may have emotional and interpersonal benefits.

The Journal of Happiness studies published a study that used letters of gratitude to test how being grateful can affect our levels of happiness:

Participants included 219 men and women who wrote three letters of gratitude over a 3 week period. Results indicated that writing letters of gratitude increased participants' happiness and life satisfaction while decreasing depressive symptoms.

Don't Worry, Choose Happy

The first step, however, is to make a conscious choice to boost your happiness. In his book, The Conquest of Happiness, published in 1930, the philosopher Bertrand Russell had this to say: "Happiness is not, except in very rare cases, something that drops into the mouth, like a ripe fruit. ... Happiness must be, for most men and women, an achievement rather than a gift of the gods, and in this achievement, effort, both inward and outward, must play a great part."

Today, psychologists who study happiness heartily agree. The intention to be happy is the first of The 9 Choices of Happy People listed by authors Rick Foster and Greg Hicks in their book of the same name.

"Intention is the active desire and commitment to be happy," they write. "It's the decision to consciously choose attitudes and behaviors that lead to happiness over unhappiness."

Don’t gossip. Partaking in gossip may feel like a positive and perhaps necessary release, but it only causes stress and unhappiness. Plus, when was the last time gossip helped anything? Next time you have the urge to complain about a friend or co-worker, pause for ten seconds, and shift that negative dialogue to one of positivity. Search instead for something genuinely nice to say about the person. If you simply cannot, say something nice about a different colleague, or discuss the weather—if it’s pleasant. Just steer the focus away from the negative!

Quick Final Fact: Getting Older Will Actually Make You Happier

As we get older, particularly past middle age, we tend to naturally grow happier. There's still some debate over why this happens, but scientists have a few ideas:

Researchers, including the authors, have found that older people shown pictures of faces or situations tend to focus on and remember the happier ones more and the negative ones less.

Other studies have discovered that as people age, they seek out situations that will lift their moods--for instance, pruning social circles of friends or acquaintances who might bring them down. Still other work finds that older adults learn to let go of loss and disappointment over unachieved goals, and focus their goals on greater well being.

TRY THIS IN A NUTSHELL......

1. Crank the tunes. Try NOT smiling while blasting your fave feel good song (or 5).
2. Write it down. Did you know that taking the time to write down 3 positive things each day will make you more optimistic and less stressed? And yes, we have an app for that :)
3. Get outside. Just a few minutes of fresh air can give you a fresh perspective. 
4. Walk it out. A 20-minute brisk walk gets the heart pumping and will decrease stress. 
5. Make a statement. With your accessories. A bold statement necklace, your too-cool- for-school shades or your favorite kicks can be all you need to turn a 'blah' day around.
6. Give yourself a boost. Of healthy nutrients! We're talking fruit, veggies and protein. When your body feels good your brain will follow. 
7. Leave a note. Make someone's day by leaving a "you're beautiful" note on the bathroom mirror.
8. Do something. Whether it's sending an email or clearing the clutter off your dining room table, just getting one tiny little thing off your to-do list and onto the 'it's done' list will give you a huge mental sigh of relief.
9. Say "thank you." Even this small act of gratitude will boost your positivity. 
10. Learn something new. Whether it's reading a wiki about a topic that interests you or watching a quick Youtube tutorial, the digital world is full of ways to learn things fast and on the go. Yes, even happiness courses! :)
11. Be a good listener. Seeking out meaningful conversation is proven to improve your sense of well-being. 
12. Let it go. You can boost your happiness by detaching from past negativity.
13. Straighten up! Our posture dictates how we feel, so straighten up and walk like a boss!
14. Try something new. Break out of your routine and mix things up! It can be as simple as walking down a different street -- anything to just get off of autopilot and be present where you are.
15. Spend money. The trick is you have to spend it on someone else to get the 'feel good' perks, according to Harvard professor Mike Norton. 
16. Text a friend. Reaching out to a pal and letting them know how awesome they are will make you feel awesome, too. 
17. Make plans. Having something to look forward to, even something small like making plans to grab a cup of coffee with a friend, makes you happier. Anticipation is like a secret weapon of happiness. 
18. Help someone. Feeling down? One of the quickest ways to pick yourself back up is to do something kind for someone else. Bonus feel good points when it's random and not expected of you.
19. Stop comparing yourself. Chances are you always pick those at the very top to compare yourself to. No wonder you feel like you've come up short! Focusing on the things you've accomplished is a lot more productive.  
20. Smile. In one research study subjects who smiled after a stressful activity decreased their heart rate more quickly than those who didn't. It even works if you fake smile!
21. Power color. While we're partial to orange of course, whatever your favorite color is, embrace it. Bonus: when you're feeling down, treat yourself to a flower in your fave color. It will brighten the room and your outlook. 
22. Treat yourself. Sometimes a tiny little luxury in our day is all we need to break out of a rut. 
23. Read something. Be it your favorite guilty-pleasure celeb gossip mag or nerding out on your favorite blog, taking a few moments to indulge in something you truly enjoy will give you a burst of positive energy. Plus you might learn something (refer to #10). 
24. Cute overload. Seeing something cute makes us smile which in turn makes us happier. The Cute Emergency twitter feed will rescue a bad day as quickly as you can say "Golden Retriever puppy." 
25. Think positive. No matter how bad things may seem, be grateful. Warm water on a cold day? Amazing! Cold water on a warm day? Incredible! You really are very lucky when you get right down to it

AWAITING TO HEAR YOUR HAPPY REFLECTIONS!!!!!!.

1.