My Learning NotesWhat are the most useful techniques to improve happiness
Contents
| When… | then… |
|---|---|
| you are experiencing negative thoughts, stress and anxiety | - use cognitive defusion techniques like I notice I’m having a thought (see Acceptance and Commitment Therapy) - practice mindfulness - use reasoning and rationality to see if the negative thoughts are likely or not. |
| you are setting a goal | Break goals in smaller and more achievable goals and accept the errors |
| you do not know how to behave | review your values and goals and find what behaviour is aligned with your values. |
| you are having a pain or a tension in some part of your body due to a negative thought | use expansion exercise (see Acceptance and Commitment Therapy) |
| you are experiencing resistance to change | - find your limiting and inaccurate beliefs and try to change them (see Beliefs) - practice little continuous changes |
| you are failing to reach your goals | - practice self compassion - reduce the friction that are impeding to reach your goals (see Environment (Behaviour context)) - acquire new competences - improve your problem solving skills |
| you are feeling you are not satisfying your needs or you behaved in a wrong way | - find your needs analysing your behaviour - define more effective behaviours and habits to satisfying your needs. - balance your hedonistic needs with your eudaimonic needs |
| you are criticising too much yourself | practice self compassion |
| you do not what to do in life | find your values and define habits and projects that contribute to satisfy them. |
| you do not feel healthy | change your habits to live a healthier lifestyle and in particular: - do physical exercise - sleep at least 7 hours per night - maintain a healthy diet. |
| you feel unhappy | - show gratitude to what you have - savoring experiences you live |
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