Practice gratitude

The more grateful you are (studies show), the better for your mental health, relationships, quality of work, and creativity.

• Keep a gratitude journal and establish a gratitude ritual—upon waking or before heading off to sleep, for example, and blocking this time on your schedule. Note three things you are thankful for each day.
• In addition, take time to write down expressions of gratitude during negative moments to combat anger and anxiety and trigger positive emotions.
• Even a one-time act of gratitude (sending a thank-you note, treating a friend to tea) can cause a spike in happiness—and with it, greater productivity.
• Helping others (and receiving gratitude) promotes a similar result, creating a give-and-get loop that benefits everyone.

Garner acceptance

Being mindful means accepting each moment as it comes—and yourself as you are.

• Self-criticism drains energy; focus on your successes—even small ones.
• Resist the tendency to measure your happiness by that of others—a side effect of social media.
• Define your own sense of fulfillment, then pursue things that reinforce that.
• Remind yourself that fear of failure and rejection is just part of human nature. Don’t let these negative feelings stop you from striving for goals.
• Just be sure to have realistic goals—don’t set yourself up for failure. Reward yourself for accomplishments (with all due humility).
• Acceptance does not mean denial or avoidance; it’s important to always acknowledge your mistakes and use them as a catalyst for positive change and self-improvement.