It has long been believed that happiness is purely a matter of fate, luck, or external conditions. But the psychology of recent decades shows otherwise. Happiness is partly innate but largely can be consciously created. It's not just an emotion - it's a skill. And it can be trained.
Don't wait for "better times" - 40% of your luck is in your hands every day
According to renowned psychologist Sonja Lyubomirsky, author of The How of Happiness, human happiness can be divided into three parts:
- 50% is genetic adjustment (yes, some of us are naturally more optimistic).
- 10% depends on the circumstances (e.g. how much you earn, where you live, your job position).
- What about the other 40%? These are the things we do every day (everyday decisions, habits and attitudes).
That's great news. It means we don't have to wait for things to "get better" - because much of our inner well-being is within our control.
Happiness doesn't come from winning - it grows from daily habits
It's more like a garden - it grows if we take care of it regularly. We've all experienced a rush of happiness immediately after we've succeeded in something, won something, done something well. But why does happiness always last for such a short time? Because the brain gets used to it quickly. It's called "hedonic adaptation" - happiness from external events fades quickly.
But what remains are the daily little habits that create a basic sense of inner contentment.
Mindfulness: coming back to yourself even in the midst of the hustle and bustle
Mindfulness is not just a trendy word. It's a practical ability to be in the here and now. It doesn't mean a half-hour meditation right away. It just takes a few moments a day to become aware of where we are, how we are breathing, how we are feeling. Try our tips:
- consciously drink your tea without your phone in your hand,
- feel your breath while waiting in line,
- after work, "land" for a while - let the brain turn off the power mode.
- Did you know that even 5 minutes of daily mindfulness reduces stress cortisol levels, improves mood and increases the ability to cope with challenging situations?
Gratitude: tuning the brain to what we already have
One of the most effective yet simplest techniques for greater life satisfaction. Just write down three things we are grateful for each day.
It is not about grand gestures. It's quite the opposite:
"I heard birds singing this morning."
"A colleague asked me how I was - for real."
"I had a quiet moment at lunch."
- Did you know that gratitude activates the same brain regions as antidepressants? That's right, neuroscience confirms that regular gratitude changes brain activity in areas associated with positive emotions. In the long term, this improves mental health and sleep.
Rituals: Personal anchors in a chaotic world
Happiness also arises from what comes back repeatedly. Morning moments of silence, evening quiet, a few minutes of daily writing. Rituals are not boring.
They are a personal structure that gives us a sense of security.
Try to choose one simple ritual to repeat - not because you have to, but because you want to. And watch your days change.
Happiness is not naivety - it's mental immunity
Happiness doesn't mean being cheerful all the time. It means having the ability to return to balance. To rest. To feel meaning. To have something to get out of bed for in the morning. You may sometimes feel that the pursuit of happiness is futile or even selfish. But the opposite is true.
Being more at ease means having more energy for others. Being more balanced at work. Having a stronger immunity. Happiness is mental resilience.
If you feel tired, overwhelmed or cynical for a long time, it may be a signal that your "internal battery" needs recharging.
- Did you know that people who actively build their happiness have greater resilience to stress, better relationships and a lower risk of burnout?
Three small habits that will change more than you expect
Make a simple start. Here are three micro habits you can try today:
- Gratitude three: Write down 3 things you are thankful for tonight. Each day a different one.
- An act of kindness: send someone a message, smile, help. A small thing that has power.
- Three conscious breaths: any time of the day. Stop, breathe, be here.
Don't try to be perfect. Just start - the brain will get used to it.
Benefits that help you cultivate inner well-being
At Benefit Plus cafeteria, you have access to many tools that can help you create space for yourself, slow down and learn to see life from a different angle.
Mindfulness courses and apps - online and live with Be Mindful or Mindfulness Academy.
Online therapy and psychological consultations - choose from a wide range of Hedepy or Mindwell.
Books - discover the inner harmony category in Knihy Dobrovský or mindfulness books in the Grada Publishing e-shop.
You can't buy audiobooks with benefits, but thanks to our partner Audioteka.com you can get them at a 10% discount - try titles like "The Power of the Present Moment" or "Mindfulness for Beginners".
- Tip: You can search for these benefits in the cafeteria using keywords such as "mental health" or "mindfulness".
What can you look forward to next time? Our upcoming article will be published on 26 March - it will focus on why spring is good for restarting the body and mind.
