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Is the 20th of March Pharrell Williams’ favourite day of the year? Who really knows, but he released a 24-hour music video for his song “Happy” on that day in 2014 and, with over a million listens, it is his most successful song on streaming service Spotify.

The singer-songwriter has a lot to be happy about on International Day of Happiness, which, if you haven’t worked out yet, is on the 20th of March. And while the day might seem a bit gimmicky and even perhaps infantile (as you repeat the chorus to “Happy” for the umpteenth time in your head), there’s much more to this day than just smiles and good vibes. 

The history of International Day of Happiness

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International Day of Happiness is a global event arranged by the United Nations – and its partner nonprofit group Action for Happiness, which is composed of people from 160 countries – and celebrated annually on the 20th of March. 

The overarching goal of the movement is to promote the fact that a country’s ‘progress’ shouldn’t just be about increasing bottom lines and encouraging economic growth, but wellbeing and human happiness as well. 

It all began in 2011, when the UN General Assembly adopted a resolution that made it a “fundamental human goal” to give happiness as much priority as economic opportunity. Two years later, in 2013, all 193 member states of the UN celebrated the world’s first International Day of Happiness, and it has continued to grow since.

We’re sorry to bring up Pharrell Williams so much, but his 24-hour “Happy” music video helped bring international awareness to the day in 2014, as did the Smurfs in 2017, who partnered with the United Nations to help promote the 17 Sustainable Development Goals campaign.

While there are no official traditions set in stone for the day, it is centred around checking in on your happiness and that of those around you. Ultimately, happiness is about feeling content and not having to fake your feelings, so whatever makes you happy, you do you! 

What is happiness?

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Before we get into some tips that can boost your happiness, it’s important to understand what happiness actually means. 

Unfortunately, we can’t officially say what happiness is, because it’s subjective. This is why psychologists and other social scientists typically use the term ‘subjective wellbeing’ when they talk about this emotional state. Just as it sounds, subjective wellbeing tends to focus on an individual’s overall personal feelings about their life in the present.

While happiness – or subjective wellbeing – has many different definitions, we know it’s an emotional state characterised by feelings of joy, satisfaction, contentment and fulfilment. 

The numbers behind happiness

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So, how do we find more happiness in our lives? While every person and their situational circumstances are different, there are some numbers that point towards numerous different avenues. 

No, one of these numbers is not 42 Hitchhiker’s Guide to the Galaxy fans. But perhaps the most important one is close: 40. According to research published in the paper ‘Pursuing Happiness: The Architecture of Sustainable Change in 2005, about 40% of your happiness is up to you. 

Since backed up by more research on the subject, the study concluded that your happiness level is a result of a complex interaction of genes, behaviours, and life circumstances. While each person has a genetic set point for happiness, a big chunk of how you feel is under your control (about 40%), meaning the way you spend your time and the thoughts you allow to linger can really impact your mood and your long-term happiness.

So, what can we as individuals do to improve our happiness? Well, several studies into happiness have presented more ‘happy’ numbers: 

25% — the percentage increase in happiness from having a close friend living nearby.
37% — the percentage by which your happiness increases by wearing bright colours.
6 or 7 — the number of hours spent interacting with people per day that leads to the highest levels of happiness.
5 — the number of positive interactions happy couples have for every negative one.
74,000 — on average, Australians who earn $74,000 or more are happier than those who don’t.

How can we be happier? 

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Not all of those numbers are achievable or applicable, but it gives an insight into what impacts our happiness on a regular basis. Practically, there is a range of other activities you can do to help boost your happiness in the short term and long term.

1) Take a walk in the park for 30 minutes
Maintaining a close relationship with nature is a major contributing factor towards your spiritual wellbeing. Take time out of your day to go for a walk or run close to plenty of greenery. While you’re on your outing, take time to notice the natural world. Pay close attention to your senses and immerse yourself in the sights, smells and sounds around you. The exercise you do will also induce the release of feel-good hormones in the brain. 

2) Keep a gratitude journal
A few times each week, take the time to think of one thing that you are grateful or happy for, and even better, write it down, or put it in ‘Notes’ on your phone. Not only does this train your brain to go to a positive thought in a given situation, but it can also help you reflect upon the broader context of your life over time.

3) Find a charity or community group to volunteer at regularly
Not only will this allow you to serve others, but it is also a great way to increase your social network. The act of giving can give your brain a euphoric boost of oxytocin — one of the treasured ‘feel-good’ hormones.

4) Start a new creative activity that you have never tried before
Using your creative talents can cause you to focus and be ‘in-the-moment’. Psychologists from Harvard University have discovered that people spend almost 47% of their waking hours lost in thought. This constant inability to concentrate ultimately causes a great deal of unhappiness and anxiety. Trying something new and persisting with learning the skill is a way to exercise your growth-mindset ‘muscles’ and help future concentration on the task at hand.

5) Commit to going to bed at a regular time each night
Try not to become distracted by screens, work or other things because consistently getting a good night’s sleep is one of the most critical elements in maintaining wellbeing and happiness. Regularity of sleep times can be very beneficial in helping your body get high-quality sleep; it also makes it more likely that you’ll get the quantity of sleep you need as a crucial foundation to positive mental health and day-to-day happiness. 

The World Health Organisation estimates that as many as 300 million people are currently living with depression, while countless more are facing an undiagnosed lack of happiness in their lives. So, as well as checking in on your own happiness during this International Day of Happiness, be sure to check in with those around you. The simple question “are you okay?” is an ideal way to start.

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