Your happiness toolkit

What makes you happy?

• Is it wealth?

• Is it praise?

• Is it love?

In today’s newsletter, we will discover:

• where happiness comes from,

• how we can practically boost happiness, and

• address some misconceptions people have about happiness.

Remember, happiness is not just a desirable state of being but a critical component of achieving high performance and productivity in any endeavour:

1. It boosts creativity and innovation.

2. Increases work engagement and ownership.

3. Fuels motivation and resilience against challenges.

4. Promotes a collaborative and positive work environment.

5. Enhances physical health, reducing stress and improving immunity.

Ultimately, happiness is the foundation of peak productivity.

So let’s dive in!

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Before we begin: Here’s what you might have missed in the past few weeks:

• In issue #31 of The Productivist, I shared how you can master stress to boost performance and productivity. Read it here.

• In issue #30 you discovered my 3-step guide to creating the environment that helps you succeed. Access the full issue here.

• In issue #29, you learnt 59 lessons on productivity. Revisit them here.

Which one has been your favourite? Reply to this email to share. 🫶

Big idea #1: The D.O.S.E. of Happiness formula.

From despair to pure joy, our emotions are shaped by the brain's neurotransmitters, the chemical messengers that:

• regulate our feelings,

• shape how we respond to live, and

• steer our actions.

These messengers themselves are influenced by everything from our physical condition and social life to our surroundings, health, and thoughts.

So, what is happiness in neuroscience?

It’s a result of a finely tuned balance of these four neurotransmitters:

• Dopamine

• Oxytocin

• Serotonin

• Endorphins

— collectively comprising the D.O.S.E. of Happiness formula.

This powerful quartet influences everything from our mood and motivation to how we connect with others and experience joy.

The best part…

You can learn to naturally enhance these chemicals to significantly improve your mood and overall well-being.

Here's how you can elevate each of these key neurotransmitters:

D - Dopamine (the Reward Chemical)

• Achieve small goals: Set and accomplish small tasks daily. Completing tasks triggers dopamine release, promoting feelings of satisfaction.

• Regular exercise: Engage in regular physical activity; even a brisk walk can increase dopamine levels.

• Get enough sleep: Proper sleep is crucial for the regulation of dopamine levels. (Access my sleep checklist right here.)

O - Oxytocin (the Love Hormone)

• Physical touch: Hugs, hand-holding, and massages can stimulate oxytocin release.

• Socializing: Spending quality time with friends and family enhances oxytocin levels.

• Petting animals: Interactions with pets, especially dogs and cats, can boost oxytocin.

S - Serotonin (the Mood Stabilizer)

• Sun exposure: Spend time in natural sunlight to boost vitamin D levels, which can help increase serotonin.

• Regular exercise: Regular physical activity increases tryptophan in the brain, which is converted to serotonin.

• Meditation and mindfulness: These practices can increase serotonin levels, reduce stress and enhance emotional balance, improving mood and anxiety.

E - Endorphins (the Pain-Killer)

• Regular exercise: Activities like running, biking, or swimming can trigger an "endorphin rush," reducing pain and boosting pleasure.

• Laughter: Watching comedies or spending time with friends who make you laugh can increase endorphins.

• Spicy foods: Capsaicin, found in hot peppers, triggers endorphins. Start with small amounts to gauge your tolerance.

Where to start?

Let’s highlight a few foundational habits that trigger the release of multiple D.O.S.E. chemicals and guarantee higher happiness level:

1. Regular exercise

• Dopamine ⬆

• Serotonin ⬆

• Endorphins ⬆

2. Healthy diet

• Dopamine ⬆
  Foods rich in tyrosine (almonds, bananas, avocados, eggs, beans, fish, and chicken) can boost dopamine levels.
  

• Serotonin ⬆
  A diet including tryptophan-rich foods (eggs, cheese, turkey, nuts, salmon, tofu, and pineapple) can increase serotonin levels.
  

• General well-being ⬆
  Though not directly related to oxytocin or endorphins, a balanced diet supports overall brain health, which can indirectly affect emotional well-being and stress levels, potentially influencing these neurotransmitters.

3. Meditation and mindfulness

• Dopamine ⬆

• Serotonin ⬆

• Stress ⬇
  By reducing stress, meditation can indirectly affect oxytocin and endorphin levels, promoting feelings of calm and reducing pain perception.

Every "dose" of effort you put into this practice will lead to a more happy, more fulfilled life.

It's not just science; it's your roadmap to taking your happiness into your own hands, one choice at a time.

Big idea #2: Your thoughts determine how happy you are.

Your mindset is the lens through which you perceive everything in this world:

• how it works,

• how people are,

• your circumstances,

• your challenges, and

• your untapped potential.

Lately, have you found your mindset to be more positive or negative?

Let me rephrase this question:

Do you tend to choose a positive or negative mindset more often?

Because it is a choice.

Here are 4 choices that will raise the quality of your thoughts:

1. Spend more time with positive and kind people.

Figure out how you can get closer to positive people and do it more often.

Their happiness, joy, and optimistic attitude toward life will rub off on you.

For the same reason, control your proximity to negative people.

(Learn more about the impact your environment has on you here.)

2. Reframe every fearful “what-if” into an empowering “what-if”.

Fears and worries are nothing but our poor management of consequences.

For example, if you worry about trying new things, you may think:

• What if I fail?

• What if people judge me?

• What if they laugh at me?

Stop that.

Try these instead:

• What if this opens up new opportunities for me?

• What if I am going to meet that one person who will change my life in the best way possible?

• What if I succeed?

3. Seek meaning in everything you get to do.

Unhappy people think they have no contribution to this world.

Once you start to intentionally seek meaning in every encounter and every activity, and purposefully create those meaningful moments - it will be a game-changer for your confidence and perception of your life.

No, you don’t HAVE to go to work to pay the bills.

• You GET TO earn money to support your family.

• You GET TO develop skills.

Even if they are not useful skills, learning new things boosts your brain health.

• You GET TO experience learning for your health.

• You GET TO influence your co-workers, hopefully, in a positive way.

High performers are very intentional with their emotions, thoughts, and actions.

4. Express gratitude for everything you have and everything you don’t.

Happy people are grateful people.

Not because they became happy first, and now they thank the Universe for everything they are. But rather, they started appreciating small moments of joy in their life first.

Impact of expressing gratitude:

• Serotonin ⬆

• Dopamine ⬆

• Oxytocin ⬆

In the end, how you live depends on which seeds you water.

Big idea #3: Realize, your life is not about you.

Your happiness will soar once you recognize that your life is not about you.

It’s about the impact you have on those around you.

Meaningful relationships are a cornerstone of happiness, offering support, love, and connection:

• Strong bonds with family, friends, and community;

• a sense of belonging;

• shared joy;

All enhance emotional well-being and happiness.

Think back to the last time you helped someone.
How did it feel afterward?
Incredible, right?

Helping others, in any way, often becomes the highlight of our lives and careers.

So, whenever you're grappling with self-doubt, sadness, or loneliness - turn to service.

How do socializing and service boost happiness?

• Oxytocin ⬆

• Dopamine ⬆

• Serotonin ⬆

Social interactions and service activities elevate oxytocin, fostering feelings of bonding, trust, and connectedness.

Being an active part of a community or helping others triggers dopamine release, enhancing pleasure from the rewarding nature of these actions.

Additionally, both activities contribute to regulating and elevating serotonin levels, improving mood and overall feelings of well-being.

Big idea #4: Flourish.

What’s one new thing that you’ve learnt from this newsletter so far?

And how are you feeling?

Learning and growth feel good, don’t they?

That’s why your next practical tip to boost happiness is to emphasize growth.

The continuous pursuit of self-improvement and self-discovery.

It’s about:

• setting goals,

• learning new things,

• embracing challenges, and

• venturing out of your comfort zone to expand your capabilities and understanding of yourself.

Not only are you rewarded with happiness as you make progress in life, but it also enriches your life with new skills, experiences, and insights, leading to a fulfilling sense of achievement and an ever-evolving sense of purpose and self-worth.

So, let’s try this exercise.

Craft your own happiness formula to guide you going forward.

Here’s mine:

Happiness = High energy + Deep connections + Meaningful pursuit(s) + Continuous growth

What’s yours?

Big idea #5: Happiness from external factors explained.

The belief that happiness comes from external sources — like wealth, achievements, and validation — misunderstands the fleeting nature of such joy.

Here's the reality:

Material wealth: 
New possessions might spike dopamine temporarily, but this happiness fades fast, trapping us in a cycle of wanting more without ever achieving lasting satisfaction.

Achievements: 
While reaching goals boosts our feel-good hormones temporarily, relying solely on the next success for happiness leads to a never-ending chase that never truly fulfills.

Validation from others: 
Seeking approval can offer a momentary boost but basing happiness on others' opinions makes it unstable and can erode self-esteem.

Perfectionism: 
Aiming for perfection brings more dissatisfaction and stress than happiness, focusing us on what we lack rather than the beauty of our real achievements and experiences.

Remember, true happiness isn't found in these external pursuits.

It's built on:

• internal growth,

• resilient self-worth,

• deep relationships, and

• enjoying life's path, not just the milestones.

Tiny habit: Make every task more enjoyable.

It’s not up to a task to be interesting enough to engage you.

It’s up to you.

Take ownership of your engagement.

These 9 methods can help you brainstorm how to make your next boring or interesting task even more fun.

The Productivist Questions

You don't need an Oura ring to tell you your mood score.

Not even an Apple watch to tell you whether you moved enough today.

All you need is your brain.

Your brain changes its activity based on what your body is doing.

And it is constantly performing biofeedback.

Pause for a second to assess the following:

• What is your posture?

If you are hunching like a croissant over the phone right now, no wonder you are not feeling your best.

• How are you breathing?

Shallow mouth breathing evolutionary has been our body's "fight or flight" response.

Breathing deeply through the nose is by far the most effective way to calm and ground ourselves, in my experience.

• Are you frowning or smiling?

If you notice yourself not smiling, do it!

Pro tip: if you are having a hard time smiling - just place a pen between your teeth - this is it.

• How do you feel, really?

A vibrant and joyful life is within reach.
And it is more in your control than you thought!

Have the happiest and the most productive week ahead,

Valeriya

PS: Would love to learn your biggest takeaway today. Please reply to this email or DM me on LinkedIn with your thoughts!

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