{"id":36135,"date":"2021-05-20T16:02:00","date_gmt":"2021-05-20T20:02:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=36135"},"modified":"2021-06-01T09:48:32","modified_gmt":"2021-06-01T13:48:32","slug":"the-happiness-project-book","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/","title":{"rendered":"The Happiness Project: Book Overview"},"content":{"rendered":"\n<p>What is Gretchen Ruben&#8217;s book <em>The Happiness Project<\/em> about? How can making small, seemingly insignificant changes to your daily routine help you live a happier, more <a href=\"https:\/\/www.shortform.com\/blog\/living-a-fulfilled-life\/\">fulfilling life<\/a>?<\/p>\n\n\n\n<p>Gretchen Rubin spent a year examining <a href=\"https:\/\/www.shortform.com\/blog\/how-to-become-happier\/\">how to become happier<\/a> in her everyday life by improving different areas in small ways each month\u2014a practice she calls the \u201chappiness project.\u201d In the book, she explains how you can create your own happiness project, a year-long quest to add more happiness to your life by making simple tweaks to your daily routine.<\/p>\n\n\n\n<p>Here is a brief overview of Gretchen Ruben&#8217;s bestselling book <em>The Happiness Project<\/em>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><em>The Happiness Project<\/em> by Gretchen Rubin<\/h2>\n\n\n\n<p>In her book <em>The Happiness Project, <\/em>Gretchen Rubin explains how making the smallest of changes to your everyday life can translate into more vivid memories, stronger relationships, and a deeper sense of happiness. In doing so, you\u2019ll live up to your potential, spend less time dwelling on negativity and setbacks, and boost the happiness of those around you.<\/p>\n\n\n\n<p>Below is a brief overview of Gretchen Rubin&#8217;s book <em>The Happiness Project<\/em>, summarizing each of the twelve month&#8217;s happiness resolutions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 1: Get More Energy<\/strong><\/h3>\n\n\n\n<p>Focusing on your <em>energy<\/em>\u2014both physical and mental\u2014is a vital starting point because the more energy you have, the more motivated you\u2019ll be to stick with your long-term project.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Physical Energy Boosters<\/strong><\/h4>\n\n\n\n<p><strong>Boost your physical energy in two key ways:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Get better sleep <\/strong>by optimizing your environment\u2014lower your lights at night and avoid stimulating activities like video games right before bed. Additionally, question if you <em>really <\/em>enjoy doing things late at night\u2014and push them off to the weekend if possible.&nbsp;<\/li><li><strong>Exercise more\u2014<\/strong>look for workout routines you\u2019ll genuinely enjoy and find ways to sneak exercise into your everyday life.<strong> <\/strong>Find a friend who loves their exercise routine, and try it out for yourself. Additionally, commit to walking more. For example, if you need to run errands in nearby locations, walk instead of driving.&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Mental Energy Boosters<\/strong><\/h4>\n\n\n\n<p>Your surroundings have a strong bearing on your attitude, feelings of calm, and energy. Boost your <a href=\"https:\/\/www.shortform.com\/blog\/mental-energy\/\">mental energy<\/a> in two ways:.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Eliminatie physical clutter. <\/strong>This<strong> <\/strong>creates happiness by eliminating negative feelings like frustration, such as when you can\u2019t find what you\u2019re looking for. Furthermore, though you have <em>fewer <\/em>belongings in the end, they\u2019re the belongings that you use and really like.&nbsp;<\/li><li><strong>Eliminate mental clutter. <\/strong>Tackling a list of your incomplete tasks eliminates the overwhelm and guilt that you experience when thinking about all you <em>haven\u2019t<\/em> done.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 2: Improve Your Relationship<\/strong><\/h3>\n\n\n\n<p>Your relationship, and its happiness, touches all aspects of your life. There are four significant ways you can increase happiness in your relationship.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1) Stop Nagging<\/strong><\/h4>\n\n\n\n<p>Nagging doesn\u2019t make your partner do what you want\u2014it just creates resentment for both parties. On the other hand, <em>not<\/em> nagging maintains a pleasant mood between you. To achieve this:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Commit to not nagging<\/strong>. If the task is time-sensitive, do it yourself. If it\u2019s not time-sensitive, let them do the task on <em>their<\/em> schedule.<\/li><li><strong>Acknowledge<\/strong> <strong>your partner\u2019s contribution. <\/strong>You may be taking for granted how much your partner does around the house. For example, you may cook dinner every night, but don\u2019t appreciate that your partner cleans the apartment top to bottom every week.&nbsp;&nbsp;<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2) Let Go of Expectations<\/strong><\/h4>\n\n\n\n<p>When you expect someone\u2019s praise or acknowledgment and don\u2019t get it, you\u2019re likely to end up feeling resentful. To avoid this, stop expecting praise<strong>.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Instead of doing things for others, do things for <em>yourself.<\/em> For example, while cleaning up after dinner, tell yourself, \u201cI\u2019m cleaning the kitchen tonight because <em>I <\/em>want to wake up to a clean house.\u201d<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3) Improve Communication<\/strong><\/h4>\n\n\n\n<p>Relationship conflicts are inevitable. Common-sense keys to handling them constructively include: not bringing up issues from the past, avoiding absolutes (\u201cnever\u201d and \u201calways\u201d), taking breaks from arguments, and recognizing what might be affecting your partner\u2019s mood.&nbsp;<\/p>\n\n\n\n<p><strong>Additionally, keep communication positive by not unloading minor problems, irritations, or insecurities on your partner. <\/strong>Moods are contagious in relationships\u2014when you approach your partner with gripes and negativity, they\u2019ll mirror your emotions. Instead, consider how a complaint could be said more positively\u2014or if it needs to be said at all.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4) Show Love<\/strong><\/h4>\n\n\n\n<p>Though you might <em>feel <\/em>love, it won\u2019t matter unless your partner <em>sees <\/em>it in actions that demonstrate love and appreciation. <strong>The most effective way to show someone that you care is to emulate the actions that <\/strong><strong><em>they<\/em><\/strong><strong> use to show love and care. <\/strong>For example, if your spouse always throws big parties for his friends\u2019 milestones, help his friends organize a party for his birthday.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 3: Happiness at Work<\/strong><\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/www.shortform.com\/blog\/happiness-at-work\/\">Happiness at work<\/a> is crucial to life satisfaction because you spend so much of your life there, and it can be a regular source of fulfillment, growth, socializing, and recognition.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Find the Right Work<\/strong><\/h4>\n\n\n\n<p>Enthusiasm for your work drives you to master your skills, which gives you a <a href=\"https:\/\/www.shortform.com\/blog\/business-competitive-advantage\/\">competitive advantage<\/a> over others. <strong>To<\/strong> <strong>find the type of work you enjoy, ask yourself what you do in your free time. <\/strong>Consider the free-time activities you genuinely like and put aside those you pretend to enjoy because they seem prestigious or successful.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Leave Your Comfort Zone&nbsp;<\/strong><\/h4>\n\n\n\n<p>Once you\u2019re in the right work, you can focus more on enhancing your fulfillment and creativity by <a href=\"https:\/\/www.shortform.com\/blog\/be-uncomfortable\/\">leaving your comfort zone<\/a>. <strong>There are three ways to meaningfully accomplish this.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Start a new project that aligns with what you already like to do\u2014for example, writing a new book, taking classes to help you switch careers, or starting a club. This gives you a chance to network with people who share your interests.&nbsp;<\/li><li><a href=\"https:\/\/www.shortform.com\/blog\/embracing-failure\/\">Embrace failure<\/a> and think about how it\u2019s necessary for growth and ambition. Tell yourself that failure is exciting because it demonstrates that you\u2019re doing something <em>worth<\/em> doing.&nbsp;<\/li><li>Create a goals group. You\u2019ll likely come to a point where you need help with your project. One effective way to ask for help is to form a group of people who are working towards similar goals. This gives you a safe place to discuss ideas and get feedback.&nbsp;<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 4: The Joys of Parenting<\/strong><\/h3>\n\n\n\n<p><strong>This month, focus on the overall happy experience of parenting and let the smaller negative moments slide. <\/strong>Your children won\u2019t stay children forever, so the time to maximize your home\u2019s happiness is <em>now. <\/em>There are a few ways to accomplish this.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1) Change How You Communicate&nbsp;<\/strong><\/h4>\n\n\n\n<p>It\u2019s tempting to stop your kids from messing around or raise your voice when dealing with unpleasant or stressful tasks. <strong>If you find ways to lighten up these moments, everyone\u2014including you\u2014will be happier.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Look for a pleasant edge to add to an unpleasant task.<\/strong> For example, Rubin started singing in the morning to wake up her children. She found that it started everyone\u2019s day more pleasantly.&nbsp;<\/li><li><strong>Deflect whining. <\/strong>Find positive ways to distract a whining kid, instead of raising your voice at them. For example, you might make a silly rhyme or story of their complaints.<\/li><li><strong><a href=\"https:\/\/www.shortform.com\/blog\/reframe-your-thoughts\/\">Reframe your thinking<\/a> <\/strong>when faced with a difficult or frustrating task. Tell yourself you enjoy it. For example, you might say, \u201cI\u2019m happy to take my kids to karate class. It\u2019s fun to watch them learn.\u201d<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2) Make More Happy Memories&nbsp;<\/strong><\/h4>\n\n\n\n<p>You can create more happy memories for yourself and your children if you engage more fully in the now by <em>not rushing projects<\/em>, and consider the future by <em>preserving happy memories.<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Don\u2019t rush projects.<\/strong> Patiently doing projects at your child\u2019s inefficient pace maximizes the happiness of the experience in two ways. First, you get to fully savor the experience, which gives you vivid, happy memories to reflect on. Second, a child\u2019s pace can remind you of joy that you overlook as an adult.<strong> <\/strong>For example, at Christmas, you\u2019re usually focused on the stress of the holiday season. But working on a gift with your daughter reminds you of the anticipation and joy that surround the holiday.<\/li><li><strong>Preserve happy memories. <\/strong>To help preserve memories for your loved ones, pay attention to how they choose to reminisce. For example, if your spouse loves looking at photos, and your children always talk about family traditions, create yearly photo albums and hold onto small relics of your traditions like Halloween costumes, or \u201cfirst day of school\u201d photos.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 5: Improve Your Leisure<\/strong> Time<\/h3>\n\n\n\n<p>In our busy, ambitious lives, it\u2019s easy to either forget about play or only engage in play that feels productive in some way. <strong>This month, resolve to do more activities purely for fun\u2014not for the sake of productivity. <\/strong>There are two methods to add more fun to your life.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #1: Seek Out More of What\u2019s Fun for You<\/strong><\/h4>\n\n\n\n<p>It\u2019s possible that like many people, you participate in activities that you think you <em>should<\/em> enjoy instead of activities you <em>actually<\/em> enjoy. There are three parts to having more genuine fun.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Cull your current \u201cfun\u201d activities. <\/strong>Consider what you do for fun, then for each activity, ask yourself: Do I look forward to doing this activity? Does it make me feel energized or drained?&nbsp;<\/li><li><strong>Think of new ways to have fun<\/strong>. Try<strong> <\/strong>writing down the ways you had fun as a child. It\u2019s likely that what was fun for you then will still be fun for you now. Or, you might look for new experiences by checking out the bulletin boards in caf\u00e9s you haven\u2019t visited before.&nbsp;<\/li><li><strong>Embrace your idea of fun and talk about it with others. <\/strong>Talking about your interests opens up opportunities to connect with like-minded people. This gives you a new group of people to meet up with, adding genuinely fun events to your life.&nbsp;<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #2: Allow Time for Goofiness<\/strong><\/h4>\n\n\n\n<p>Many people shut down goofiness when they\u2019re trying to be efficient\u2014even when there\u2019s no need for efficiency, such as bathtime or Saturday morning breakfast. When you catch yourself shutting down play in the interest of unnecessary efficiency, ask yourself: Does this <em>need<\/em> to be done now? Can we spare a moment to be goofy? Taking a minute to joke around stops you from nagging or arguing, boosting <em>everyone\u2019s<\/em> mood.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 6: Strengthen Your Friendship<\/strong>s<\/h3>\n\n\n\n<p><strong>Friendship and social bonds are well-known contributors to overall happiness and life satisfaction.<\/strong> Two meaningful exercises make friendships stronger and happier.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise #1: Make the Effort<\/strong><\/h4>\n\n\n\n<p>The work of maintaining friendship is easily pushed aside in the context of everyday life. Make an effort to stay in touch and show up for your friends.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>To better keep in touch, come up with a plan to contact friends more regularly. You might call one each Saturday afternoon, or set a few dates in your calendar as \u201ccheck-in\u201d days.<\/li><li><em>Showing up<\/em> looks like visiting your friend after they have a baby, or going to friends\u2019 events. Showing up for important moments in others\u2019 lives naturally strengthens your bonds with them.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise #2: Cultivate a Generous Spirit<\/strong><\/h4>\n\n\n\n<p>Being generous toward your friends often gives you just as much happiness as it gives them, <strong>so practice <\/strong><strong><em>generosity of spirit. <\/em><\/strong>Some ways to cultivate a generous spirit include: encouraging your friends to pursue their goals; helping your friends make connections with others; helping your friends in ways that are enjoyable to you, such as gardening or r\u00e9sum\u00e9 editing; and remembering to consider external factors that might be affecting your friends\u2019 actions or attitude.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 7: Optimize Your Spending<\/strong><\/h3>\n\n\n\n<p><strong>The key to a happy <a href=\"https:\/\/www.shortform.com\/blog\/relationship-with-money\/\">relationship with money<\/a> is spending your money in meaningful ways that make you feel good and contribute to your growth.&nbsp;<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Meaningful Spending Exercise #1: Splurging in Small, Happy Ways<\/strong><\/h4>\n\n\n\n<p>Indulge in small, meaningful splurges. Everyone\u2019s idea of \u201cmeaningful\u201d splurging is different.<\/p>\n\n\n\n<p><strong>One of the most important factors to indulging in splurges is <\/strong><strong><em>rarity<\/em><\/strong><strong>.<\/strong> If you indulge too frequently in something, you get used to it and it no longer feels like a treat.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Meaningful Spending Exercise #2: Buying What You Need, Using What You Have&nbsp;<\/strong><\/h4>\n\n\n\n<p>Most people are either <em>underbuyers<\/em>\u2014who only shop when they\u2019ve run out of necessities like toilet paper\u2014or <em>overbuyers\u2014<\/em>who buy and waste huge supplies of possible needs like allergy medicine. <strong>No matter which type of buyer you are, simply <\/strong><strong><em>buying what you need <\/em><\/strong><strong>can make you happier and less stressed. <\/strong>Underbuyers can stock up on items they\u2019re always running out of, and overbuyers can cut back on unnecessary or wasteful purchases.&nbsp;<\/p>\n\n\n\n<p><strong>Another simple way to increase your happiness is to stop hoarding material things for \u201csomeday.\u201d<\/strong> First, because \u201csomeday\u201d might never come\u2014you might lose the item, or you could pass away before enjoying it. Second, not using something is just as wasteful as directly throwing it out. Seek out ways to use the \u201cgood\u201d dishes or use up your fancy stationery.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Meaningful Spending Exercise #3: Refraining From Unhappy Spending<\/strong><\/h4>\n\n\n\n<p><strong>Cut spending that feels bad out of your life. <\/strong>For example, feel-bad spending might include buying cigarettes or ordering takeout every night. Keep in mind that not all spending is monetary\u2014cut out unfulfilling ways you\u2019re <em>spending your time<\/em>, such as reading Facebook comments, sleeping in late, or putting effort into a one-sided friendship.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 8:<\/strong> Cultivate Happiness<\/h3>\n\n\n\n<p>This month\u2019s practices will help you <a href=\"https:\/\/www.shortform.com\/blog\/cultivate-gratitude\/\">cultivate gratitude<\/a> for your everyday life. <strong>There are two significant ways to cultivate this deeper happiness.&nbsp;<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #1: Seek Reminders of Your Good Fortune<\/strong><\/h4>\n\n\n\n<p>Major life changes and catastrophes can happen to anyone, at any time. Reflect on how good your current reality is and recognize how you take it for granted.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Examine life\u2019s fragility <\/strong>to adjust your perspective and see how good your life is.<strong> <\/strong>Do some experimenting to find your own way to reflect on life and death.<strong> <\/strong>For example, you might take hikes in different seasons to contemplate nature\u2019s cycle, read books about people\u2019s experiences with catastrophe or loss, or read obituaries.&nbsp;<\/li><li><strong>Create a gratitude log. <\/strong>Consistent gratitude helps you feel more satisfied with what you already have. Try <a href=\"https:\/\/www.shortform.com\/blog\/benefits-of-journaling-daily\/\">keeping a journal<\/a> or blog, or record a short video each day.<\/li><li><strong>Reframe your thinking. <\/strong>When you feel annoyed or overwhelmed, express gratitude for the experience. For example, instead of, \u201cI\u2019m tired. I don\u2019t want to make dinner for the kids,\u201d try, \u201cI\u2019m grateful that I have enough food in the house to pull together a meal.\u201d<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #2: Adopt a Spiritual Guide<\/strong><\/h4>\n\n\n\n<p>You can become more disciplined in your happiness journey by finding a \u201cspiritual guide\u201d to look up to. This guide can be <em>anyone <\/em>who speaks to you\u2014a writer such as Thoreau, an artist such as Monet, a religious figure like St. Francis, and so on. Your guide doesn\u2019t have to be famous\u2014they just need to have virtues that you seek to achieve yourself. <strong>Having someone to emulate helps you stick with the hard work of happiness.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 9: Pursue Your Passion<\/strong><\/h3>\n\n\n\n<p>As with leisure, this month is about focusing on activities you genuinely enjoy. <strong>However, this month isn\u2019t focused on simply having fun\u2014it\u2019s focused on <\/strong><strong><em>growth.<\/em><\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Push Yourself&nbsp;<\/strong><\/h4>\n\n\n\n<p><strong>Set an ambitious goal to take an all-in approach to your passion. <\/strong>For example, you might write an entire novel by the end of the month, or complete your website in a week. <strong>Having a clear goal helps you grow in your passion in three ways.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>You more easily put aside activities that don\u2019t feed into your passion and your happiness, such as watching television or scrolling on social media.<\/li><li>Setting, working toward, and accomplishing a large goal boosts your confidence and creates a significant feeling of growth.&nbsp;<\/li><li>Thinking in the context of your passion helps you view the world through a new lens.&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pursue Your Passion, In Your Own Way<\/strong><\/h4>\n\n\n\n<p><a href=\"https:\/\/www.shortform.com\/blog\/ambitious-goals\/\">Ambitious goals<\/a> feel less overwhelming when you remember that <em>you<\/em> determine how you pursue them.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>You decide what counts as <a href=\"https:\/\/www.shortform.com\/blog\/fulfilling-work\/\">meaningful work<\/a>. <\/strong>For example, you decide that reading books counts toward writing, or that museum visits are important to your photography.<\/li><li><strong>Results don\u2019t matter. <\/strong>You\u2019re not <a href=\"https:\/\/www.shortform.com\/blog\/should-you-follow-your-passion\/\">pursuing your passion<\/a> for recognition. This gives you the freedom to experiment without the burden of high expectations or <a href=\"https:\/\/www.shortform.com\/blog\/how-to-overcome-fear-of-failure\/\">fear of failure<\/a>.&nbsp;<\/li><li><strong>Test out new ideas. <\/strong>Engage more fully with your passion by finding a new way to express it\u2014for example, learning a new technology or trying a new medium. This naturally creates learning opportunities, keeping your passion fresh and interesting.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 10: Cultivate Mindfulness<\/strong><\/h3>\n\n\n\n<p>Cultivating mindfulness engages you more fully in your life and helps you break happiness-draining habits. There are two ways to <a href=\"https:\/\/www.shortform.com\/blog\/cultivate-mindfulness\/\">cultivate mindfulness<\/a>.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Mindfulness Method #1: Question the Rules You Live By<\/strong><\/h4>\n\n\n\n<p>Everyone adopts \u201crules\u201d throughout their lives that help them make decisions and find solutions to problems. These rules might look like, \u201cMy children are my first priority,\u201d or, \u201cNever go to bed angry.\u201d<strong> Occasionally question your rules instead of acting on autopilot and applying them indiscriminately. <\/strong>Ask yourself: Are my rules true and helpful? Are they creating <em>unhappiness<\/em>?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>This reflection helps you determine if your thoughts and intentions are aligned with your values and your journey toward happiness.&nbsp;<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Mindfulness Method #2: Change Your Mind by Changing Your Behaviors<\/strong><\/h4>\n\n\n\n<p>Changing your behaviors can awaken dormant parts of your mind, interrupting your brain\u2019s tendency to run on autopilot. There are several ways to accomplish this.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Create physical reminders of your goals. <\/strong>These reminders prompt you to reflect on your ambitions and how you\u2019re working toward them. For example, Rubin put her resolutions on sticky notes around her apartment.<\/li><li><strong>Try a new way of reflecting on your habits. <\/strong>For you, this might look like a daily recitation of habits to break, a journal about your <a href=\"https:\/\/www.shortform.com\/blog\/cognitive-patterns\/\">behavioral patterns<\/a>, or <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a>.<\/li><li><strong>Try a new activity. <\/strong>Get involved in new experiences that help you look at the world a bit differently\u2014for example, a writer might try painting instead of journaling, or a photographer might try writing.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 11: Cultivate Positive Attitude<\/strong><\/h3>\n\n\n\n<p>This month, we\u2019ll focus on how to keep your mindset cheerful and positive. There are four methods to become more cheerful, content, and pleasant toward others.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #1: Find Reasons to Laugh&nbsp;<\/strong><\/h4>\n\n\n\n<p>Laughter, of course, makes you happy\u2014and sharing in <em>your <\/em>laughter makes <em>others<\/em> happy. <strong>You can easily find more occasions to share laughter. <\/strong>For starters, focus on really listening to others and indulging in their attempts to make you laugh; forcing laughter if you need to, such as when your child is telling you the same joke for the 50th time; and <a href=\"https:\/\/www.shortform.com\/blog\/advantages-of-laughing\/\">laughing<\/a> at yourself.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #2: Practice Politeness&nbsp;<\/strong><\/h4>\n\n\n\n<p>We often skip over politeness because we\u2019re too caught up in our own stresses. To work against this, be on the lookout for small matters where you can be more considerate of others.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #3: Search for the Positive<\/strong><\/h4>\n\n\n\n<p><strong>Expressing positivity lifts others\u2019 moods and helps them feel positive as well. <\/strong>There are three ways to commit yourself to searching for positivity.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Look for ways to be positive, even about things you don\u2019t like.<em> <\/em>For example, when you\u2019re trying oysters for the first time, avoid saying, \u201cThese have the <em>worst<\/em> taste and texture.\u201d Instead, try, \u201cIt was fun to try something new.\u201d&nbsp;<\/li><li>Deliver criticism more positively. Instead of telling your child, \u201cStop playing your recorder. You\u2019re driving me nuts,\u201d try, \u201cYou\u2019re dedicated to recorder practice today! I think you deserve a break.\u201d&nbsp;<\/li><li>Create a visual reminder to stick to positive comments. Rubin wore a bright orange bracelet. You might wear a special ring, or put a sticky note on the side of your monitor.&nbsp;<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Method #4: Find Your Mental Escape<\/strong><\/h4>\n\n\n\n<p>Of course, it\u2019s not possible to avoid <em>everything<\/em> negative in your life, so it\u2019s important to create a mental escape that helps you avoid ruminating on negative experiences.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Month 12: Putting It All Together&nbsp;<\/strong><\/h3>\n\n\n\n<p>This month is the \u201cboot camp\u201d of the happiness project\u2014each day, try to stick with <em>all<\/em> of your resolutions, from boosting your energy to practicing politeness.<strong> You likely won\u2019t be able to keep up with all of your resolutions at all times, and that\u2019s okay. <\/strong>Resolutions are meant to be <em>worked on<\/em> every day\u2014if you fall short on them one day, the next day is an opportunity to try again.&nbsp;<\/p>\n\n\n\n<p>Hopefully, this month will reveal that overall you\u2019re happier with your everyday life. Even your bad days have good points, you live more vividly within the present, and your bonds with others are stronger than ever. You\u2019ve found that happiness is accessible to anyone\u2014and you can continue yours by sticking to your resolutions or making new happiness resolutions for the new year. <strong>You simply need to be ready to embrace the discomfort (and opportunity) of growth, <a href=\"https:\/\/www.shortform.com\/blog\/how-to-understand-yourself-better\/\">get to know yourself<\/a> and what\u2019s <\/strong><strong><em>right<\/em><\/strong><strong> for you, and commit to the hard work of happiness.&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is Gretchen Ruben&#8217;s book The Happiness Project about? How can making small, seemingly insignificant changes to your daily routine help you live a happier, more fulfilling life? Gretchen Rubin spent a year examining how to become happier in her everyday life by improving different areas in small ways each month\u2014a practice she calls the \u201chappiness project.\u201d In the book, she explains how you can create your own happiness project, a year-long quest to add more happiness to your life by making simple tweaks to your daily routine. Here is a brief overview of Gretchen Ruben&#8217;s bestselling book The Happiness<\/p>\n","protected":false},"author":7,"featured_media":18387,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40,9,43],"tags":[286],"class_list":["post-36135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-books","category-psychology","category-self-improvement","tag-the-happiness-project","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Happiness Project: Book Overview - Shortform Books<\/title>\n<meta name=\"description\" content=\"In her book The Happiness Project, Gretchen Rubin takes readers along on her year-long journey to greater happiness. Here&#039;s a brief overview.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Happiness Project: Book Overview\" \/>\n<meta property=\"og:description\" content=\"In her book The Happiness Project, Gretchen Rubin takes readers along on her year-long journey to greater happiness. Here&#039;s a brief overview.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-20T20:02:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-01T13:48:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/the-happiness-project-cover.png\" \/>\n\t<meta property=\"og:image:width\" content=\"159\" \/>\n\t<meta property=\"og:image:height\" content=\"211\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Darya Sinusoid\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Darya Sinusoid\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\"},\"author\":{\"name\":\"Darya Sinusoid\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/0421cce75bc249b11e2517b3a91f9c46\"},\"headline\":\"The Happiness Project: Book Overview\",\"datePublished\":\"2021-05-20T20:02:00+00:00\",\"dateModified\":\"2021-06-01T13:48:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\"},\"wordCount\":3525,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/the-happiness-project-cover.png\",\"keywords\":[\"The Happiness Project\"],\"articleSection\":[\"Books\",\"Psychology\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/\",\"name\":\"The Happiness Project: Book Overview - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/the-happiness-project-book\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/11\/the-happiness-project-cover.png\",\"datePublished\":\"2021-05-20T20:02:00+00:00\",\"dateModified\":\"2021-06-01T13:48:32+00:00\",\"description\":\"In her book The Happiness Project, Gretchen Rubin takes readers along on her year-long journey to greater happiness. 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