The Happiness Advantage: 7 Habits to Rewire Your Brain
A few months ago, someone in my book club suggested we read The Happiness Advantage by Shawn Achor. I wasn’t thrilled. In fact, I was borderline annoyed.
I’ve never been a fan of self-help books. They always seem to be either painfully dull or filled with empty fluff—like someone telling me to “just think positive” while my inbox explodes with unread emails. But, since I enjoy the book club itself, I begrudgingly went along with it.
Turns out, I was completely wrong about this book.
Instead of feel-good platitudes, Achor’s research shows that happiness isn’t just a side effect of success—it’s actually the fuel for it. When we intentionally cultivate positivity, our brains work better. We become more creative, focused, and resilient. He calls this the Happiness Advantage—when we train our minds for happiness, everything else improves: work, relationships, productivity, and overall well-being.
I was skeptical, but I started experimenting with a few small daily habits from the book. To my surprise, I noticed real changes. My mood lifted. My focus improved. I felt more energized and less overwhelmed. And the best part? None of these strategies required a massive life overhaul—just small, intentional shifts.
Here’s what I started doing—and if you’re looking for practical ways to boost happiness and success in your own life, maybe these will work for you too.
1. Start Your Day with Gratitude
I used to wake up, grab my phone, and immediately dive into emails or social media. My brain would go straight into problem-solving mode, stressing over everything I had to do. But Achor’s research suggests that a simple gratitude practice can rewire our brains to scan for the good instead of the bad.
The Science: When we focus on positive experiences, our brains release dopamine and serotonin—neurotransmitters that improve mood and reduce stress. Over time, practicing gratitude helps train our brains to automatically look for the good in any situation.
How I Applied It: I kept a small notebook on my nightstand and wrote down three things I was grateful for every morning. Some days, it was big things—good news at work, a fun weekend ahead. Other days, it was very small things, like: "Thank goodness for whoever invented Diet Mountain Dew."
This simple practice shifted my mindset for the day. Instead of starting in stress mode, I began with appreciation, and that small change made a big difference.
2. Reframe Your Negative Thoughts
I’m naturally a problem-solver, which also means I tend to focus on what’s wrong rather than what’s right. Achor calls this the Tetris Effect—if you constantly scan for problems, that’s all you’ll see. At first, trying to catch my negative thoughts in real-time felt impossible. So instead, I started practicing what I call “retroactive positivity”—writing about one positive moment from my day each night.
The Science: Journaling about positive experiences strengthens the brain’s neural pathways for optimism, making it easier to recall good moments in the future. Essentially, you train your brain to focus on joy rather than stress.
How I Applied It: Each night, I wrote a few sentences about something that made me smile. Some days, it was a big win. Other days, I had to dig deep: "Nothing catastrophic happened today, so I guess that’s a win?" Over time, I noticed a shift. I started looking for good moments in real-time, just so I’d have something to write down at night. It became a game, and eventually, my brain started reframing negative thoughts without me even realizing it.
3. Move Your Body, Boost Your Mood
Exercise is one of the fastest ways to boost happiness, but I used to view it as just another chore. What changed? I reframed it as a non-negotiable mental health tool. I’m not naturally someone who loves working out, but I couldn’t ignore the research showing how even small amounts of exercise increase happiness.
The Science: Exercise releases endorphins, which reduce stress and enhance mood. But more than that, studies show that people who engage in regular movement report higher levels of long-term happiness.
How I Applied It: I didn’t suddenly become a marathon runner, but I did commit to moving every day. Some days it was a walk around the block; other days, it was stretching or a couple of pushups. The days I moved, I noticed a difference—I felt more energized, less anxious, and more in control of my day. So here’s the key, Find any form of movement you enjoy—walking, yoga, dancing in your kitchen—and do it for at least 10 minutes a day. It’s not about intensity; it’s about consistency.
4. Meditate for Just a Few Minutes a Day
I had always thought of meditation as something for ultra-disciplined people. Sitting in silence for 10–20 minutes? No thanks. But Achor’s research showed that even a couple of minutes of mindfulness can help rewire the brain for happiness.
The Science: It turns out that Meditation strengthens the prefrontal cortex, the part of the brain responsible for focus, decision-making, and emotional regulation. It also reduces activity in the amygdala, which is responsible for our fear and stress response.
How I Applied It: I started with two minutes of deep breathing in the morning. Then, I worked my way up to five. Now, it’s become a ritual that keeps me centered and less reactive throughout the day. The biggest benefit? I became more aware of my thoughts rather than letting stress completely take over. It helped me pause before reacting and gave me a sense of calm even in chaotic moments.
Pro tip: If you have loud kids (like I do), noise-canceling headphones and a YouTube meditation playlist are life-changing.
5. Focus on Small Acts of Kindness
One of the most surprising things I learned? Helping others boosts your happiness. Every day, I made a point to do something kind—whether it was sending a nice message, buying a drink for a friend, or leaving a positive review for a small business (shameless link for Ellis Psychiatric Healthcare).
The Science: Acts of kindness release oxytocin, the “love hormone,” which increases feelings of connection and well-being. Research also shows that people who regularly engage in kind acts experience a longer-lasting boost in happiness.
How I Applied It: Some days, it was as simple as smiling at a stranger or complimenting a coworker. It made me feel more connected to others and reminded me that small moments of kindness can shift someone’s entire day (including mine).
6. Reduce Negative Inputs
I didn’t realize how much negativity I was unconsciously consuming—news cycles, social media drama, endless doomscrolling. I felt drained, even when nothing bad was happening in my own life.
The Science: Research has shown that our brains are wired with a negativity bias, instinctively focusing on threats and potential dangers. The same neurological response that once taught our ancestors a saber-toothed tiger wouldn’t make a good pet, is now triggered by the endless stream of negative news and social media comparisons. If this sounds like a design flaw to you, I agree. Regardless, prolonged exposure to these stressors will heighten anxiety, increase stress levels, and make the world feel more overwhelming than it actually is.
How I Applied It: I started not checking my phone first thing in the morning, and I set a rule to avoid news before bed. Instead of scrolling endlessly, I replaced it with reading, journaling, or calling a friend who lifts me up. The result? Less stress, more peace.
7. Prioritize Positive Relationships
When I’m stressed, I tend to withdraw from people. But Achor’s research is clear: The happiest, most successful people invest in their relationships. So, I made it a point to connect more, even in small ways. It’s a sad irony that the typical response to stress, sadness, or emotional distress is to distance ourselves from others, when support is what we need most.
The Science: Our happiness is influenced by the people we interact with. Studies show that positivity is contagious, meaning that being around happy, optimistic people can improve our own well-being.
How I Applied It: I made an effort to spend more time with friends who lifted me up rather than drained me. I also started following more positive, uplifting content online. The shift was noticeable—I felt lighter and more energized after interactions that left me feeling good.
Try this: Each day, reach out to one person—send a text, make a quick call, or set up a lunch appointment. Human connection is a happiness superpower.
Final Thoughts: The Small Things Add Up
When I first read The Happiness Advantage, I didn’t expect these small changes to have such a big impact. But over time, they did. I felt lighter, more focused, and more resilient—and the best part? None of these habits require a complete life overhaul.
If you’re feeling stuck or overwhelmed, start small. Pick just one thing from this list and try it today. Happiness isn’t just something we experience—it’s something we cultivate. The Happiness Advantage isn’t just a theory—it’s a practice. And the more you lean into it, the more success and joy you’ll create in your life.
Take The Next Step
Want to learn more about how these tools can be specifically tailored to you? Click the link below to contact our office and see how Ellis Psychiatric Healthcare can help you achieve your goals.
**Disclaimer
The information provided in this article is for educational purposes only and is not intended to serve as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before beginning any new treatment, to ensure it is appropriate for your specific health needs. The use of this information is at your own risk. The authors and publishers assume no liability for any injuries or damages resulting from the use or misuse of this information. This information may not be suitable for everyone, especially those with pre-existing medical conditions, and it is essential to seek professional medical guidance before starting treatment.