day having you have to create it you have to build the right habits and over

time you will start to feel happier so today I'm gonna show you the top three

ways to create more happiness so that you can actually enjoy your time in this

game that we all play called life the first way to create more happiness is by

fixing the ratio studies have found that about 80% of the thoughts that we have

on a day-to-day basis are negative this is bad because every time you have a

negative thought it comes with a negative feeling take for example the

extremely common thought that a lot of us have I'm not good enough when you

have this start what do you feel well depending on who you are it can make you

feel angry ashamed guilty the press or even just sad the point is when you have

a negative thought like this it makes you feel bad you're creating unhappiness

in your life on the other hand when you have a positive thought like people love

me what does that do well it makes you feel good right these type of thoughts

do the opposite they create happiness which is why if you want to be happy you

need to fix the ratio of the amount of bad thoughts you have every day to the

amount of good thoughts you have every day and there are two ways you can go

about doing this the first is by building a habit of expressing gratitude

I have a journal that I write in every night write about a couple of things

like what I learned that day any key events that occurred what I want to

accomplish the following day but I always end my journal entries by writing

down at least one thing that I'm grateful for in my life

for example I've written things like I feel grateful for having a job that I

truly enjoy or something like I feel grateful towards my mom

for teaching me how to work hard from a very young age and by simply taking a

minute or two to think about and write down one thing you feel fortunate to

have you're forcing your brain to have a good thought you're training your brain

to look for the good in life and over time you'll actually catch yourself

having more and more positive thoughts randomly throughout the day the second

way you can fix the ratio is by learning to control your overthinking see we

often fall into spirals and negativity we start to think about an event that

occurred to us and we make negative assumptions based off of these events

for example let's say you got rejected by someone in the past you might reply

that event over and over again in your head and think to yourself man why'd I

say that to her think I'm a loser no one's attracted to

me I'm never gonna find love and it just gets worse and worse when we fall into

negative spirals like this we can easily spend 30 minutes to an hour just beating

ourselves up creating a ton of unhappiness in our life which is why

it's extremely important to be able to catch yourself early on in one of these

spirals of negativity so that you can stop yourself from essentially torturing

yourself and the best way to do this is by practicing meditation meditation is

kind of like lifting weights and working out but with your mind the more you

meditate the stronger your ability to control your thoughts will be you'll be

able to catch yourself falling into a negative spiral and insert a positive

thought manually to stop yourself from creating more unhappiness using the

example from before if you catch yourself in a negative spiral brooding

over a past rejection you can simply think to yourself you know getting

rejected was actually a good thing the more times I put myself out there the

better I will get at talking to girls which makes the entire situation seem

like a good one and that stops the negative spiral when you combine

journaling with meditation you will start to see a slight change in your

ratio in just a couple of weeks and there doesn't need to be a huge

difference for you to notice a shift in your day to day levels of happiness a

day where you spend only 70% of the time thinking negative thoughts will feel

vastly different from a day where you spent 80% of the time thinking negative

thoughts the next way we can create more happiness in our lives is by building

and maintaining social bonds the Amazon Explorer Yossi Ginsberg spent weeks in

the Amazon jungle all by himself after the expedition reporters asked him what

he thought the hardest part of his adventure was what caused him the most

suffering he replied by saying that it was not the millions of mosquitoes that

feed off of you day and night or the unforgiving weather or even the bump ins

with dangerous animals and natives it was the loneliness that he felt after

just a couple of weeks he had to create imaginary friends in order to keep

himself company just so that he wouldn't go insane see almost all human beings

have a built-in need for social bonds it's in our DNA you actually have to

have them or else your brain will shrink and there's a pretty good chance that

you'll develop some form of mental illness but other than that building and

maintaining social bonds allows you to create more happiness

your life in two ways firstly when you have conversations with people it's a

form of play you can exchange information you can solve problems

together or you can tease and make jokes of each other all of which are

fulfilling and pleasurable for us human beings these activities create happiness

within us the second reason why you need to build and maintain social bonds is

that it helps you deal with sources of unhappiness

life is tough we all eventually face things like loss of a loved one severe

injuries or just plain old misfortune it's inevitable and these things can

cause us to fall into deep negative spirals that are often very hard to get

out of by ourselves but when you have strong social bonds you essentially have

a way to share and vent out the stress the guilt and the other negative

emotions that often come with these unfortunate events this dramatically

decreases the amount of suffering that these events can cause because it no

longer feels like you're facing them by yourself so how do we go about building

and maintaining social bonds well one of the most effective ways of doing this is

by simply building a habit of reaching out to at least one person every day it

can be an old friend that you haven't talked to in a while it can be a

stranger who happened to sit next to you on your commute to work

it can even be some nice old lady on a park bench who's feeding the pigeons it

doesn't matter because by simply putting yourself out there and sparking a

conversation you will create a bond with another human being which will make you

happier this will also over time improve your social skills allowing you to build

even stronger bonds with other people now before we move on to the third and

final way of creating more happiness which by the way is my favorite method I

want to tell you about a project that I've been working on for the past six

months as you've probably noticed your ability to cream or happiness ultimately

depends on your ability to build new habits building a habit of journaling or

a habit of meditation or even a habit of reaching out to someone every day the

truth of the matter is the only way you will actually see any change any

progress in your life is if you manage to build and stick to a habit you can

read all the books watch all the videos and take all the courses you want but if

you don't actually build a habit and stick to it your life isn't gonna change

at all which is why I've decided to create the habit builder challenge this

is a specially designed program with one goal in mind to make it as easy as

possible for you to actually build and stick to a habit and this

is in my opinion your best bet at actually seeing the progress that you

want in life for those of you that are interested all you have to do is sign up

for my email list using the link in the description box below in order to

receive news and updates about this upcoming program alright let's talk

about the third and final way you can create happiness in your life

I call it becoming one with the muse well that sounds so mystical what

exactly are you talking about improvement pill well there are a ton of

different names for this but the one that you're probably most familiar with

already is what's called entering a flow state this is when you're engaged in an

activity with a hundred percent of your focus every action every movement and

thought flows out of you effortlessly you don't have to think your body just

does time flies by and everything you do feels amazing the reason I call it

becoming one of the muse is because when you enter the flow state it almost feels

like you're not just you anymore it feels like a sort of mystical energy is

possessing your body giving you all these amazing ideas now this is just the

fun way I like to think of it as it makes the whole experience much more

enjoyable for me if it's not your cup of tea you can always just think of it as

the flow state studies have actually found that when we are in the flow state

when we are one of them use our brains flood our system with large quantities

of dopamine endorphins and serotonin these are all extremely pleasurable

neurotransmitters they are the same ones that hardcore drugs like cocaine and

ecstasy manipulate in order to make you feel really really good so in a sense

becoming one with the muse is like getting quote-unquote high off of life

this is a way for you to feel extremely good and happy without having to take a

huge toll on your body like most hardcore drugs would and this is why I

consider this to be the most powerful way of creating happiness in your life

because whenever you're feeling down you can simply get high off of life itself

so how exactly does one enter the flow state more often well it's quite simple

you probably already have a couple of things that you enjoy doing it can be

any hobby any sort of work or skill so long as it allows you to be creative in

some way and you just have to make a habit of spending some time every single

day playing around with this activity that you enjoy for example my favorite

way of going about this is by dancing I've been dancing for more

than half my life doing about 30 minutes sometimes more sometimes less but almost

every day the more often you become one with the muse the more you will find

yourself entering this state of mind while doing other activities in your

life you'll notice slight changes in your personality you'll become more

playful more creative and enjoy small simple things a lot more and what's

great about spending more time in this state of mind is that over time you

actually get really good at whatever activity it is that you like if you like

drawing and you play around with it for just 30 minutes a day over the course of

a couple of years you will actually get so good that you could potentially make

a living off of it it becomes a skill that other people will be impressed by

for the rest of your life so look if you want to create more happiness in your

life all you have to do is fix your ratio create more social bonds and spend

more time becoming one with the muse again if you're having issues building

and sticking to habits click on the link in the description box below to sign up

for my email list where you'll get news and updates for my upcoming program the

habit builder challenge besides that guys stay tuned