November 20, 2024 • 16 mins
Learn how small changes in your daily routine can lead to big improvements in your happiness levels. From the power of gratitude to the impact of social connections, we'll explore evidence-based techniques that you can start using today.Tune in to unlock the keys to a happier, more fulfilling life. Your journey to lasting happiness starts here!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Well, look at here.
Speaker 2 (00:03):
You are listening to someone who is bold, authentic, diverse, unpredictable. Baby,
I am unapologetically Ramon, and you have entered my zone,
the QB Zone.
Speaker 1 (00:13):
Baby. Hello, somebody.
Speaker 3 (00:46):
Roc Now, y'all know who it is. It is your
boor Ramonte Marquis and I'm definitely glad to have you
guys on down to the QB Zone today. I want
to talk about something that I find fascinating. I found
out it's a science. There's even a type of psychology
(01:09):
that goes along with it. I mean, it's fascinating me.
And it's just simply one word happiness. Yeah, just that
one word happiness. I never knew there was a science
of happiness. There even something that I came across called
positive psychology. Never heard of before, but positive psychology, it
(01:35):
is supposed to be the science of happiness. So, yeah,
we're going to talk about happiness and all those things.
But what the heck is positive psychology?
Speaker 1 (01:45):
Right?
Speaker 3 (01:46):
Well, it's not just about thinking happy thoughts and hoping
for the best. Positive psychology is a scientific approach to
studying human thoughts, feelings, and behavior with a focus on
strengths instead of weaknesses, building the good in life instead
of repairing the bad. Now, I want to break down
(02:11):
some key lessons from this field of positive psychology that
can actually help keep us all leading hell happier lives. Right. So,
the first thing is the happiness set point. Research suggests
that about fifty percent of our happiness is determined by
(02:31):
our genes. Don't repeat that again. Research suggests that about
fifty percent of our happiness is determined by our genes.
The otherty percent is within our control. Then you have
what's called the forty percent solution. The forty percent solution.
(02:53):
While ten percent of our happiness comes from life circumstances,
a whopping comes from intentional activities. That means we have
the power to significantly boost our happiness through our actions
and attitudes. Then there's something called gratitude is a game changer.
(03:17):
Studies show that practicing gratitude can increase happiness levels by
twenty five percent. Try keeping a gratitude journal or sharing
three things you're thankful for each day, even if you
just say them to yourself, or if you choose to
say them out loud each day. Three things what are
(03:40):
you thankful for? Then there's social connections are crucial social
connections are crucial. Strong relationships are consistently, consistently linked to
higher levels of happiness. And in fact, there was some kind
of Harvard study on adult development and it found that
(04:03):
good relationships are the breast predictor of long term happiness
and health. Good relationships, not just any relationships, don't just
go on from you know, some people love to go
for relationship to relationship and wonder why ain't nothing changing
or improving? Right, Good relationships are the best predictor of
(04:23):
long term happiness and health. Then there's something that they
called flow state is fabulous. Flow state is fabulous. This
is engaging in activities that create a state of flow
where you're observed, you lose track of time. You are
(04:44):
so caught up in the moment and just living in
the moment that you lose track of time. This can
lead to greater satisfaction and happiness just you're so observed
and absorbed in it, you just lost and it's amazing.
So then we have mindfulness matters. Practicing mindfulness and meditation
(05:11):
can do stress, anxiety, and depression while increasing overall well being.
And then we have something called kindness is key. Actual
kindness not only benefit others, but also boost our own happiness.
It's a win win. Really, exercise for endorphins. I think
(05:34):
a lot of us know this part. Regular physical activity
releases endorphins, our body's natural mood elevators. A lot of
times people who exercise, work out, they're active versus those
who don't, tend to be a lot more happy because
(05:57):
they get those endorphins flowing. And that's what controls or
elevates or you know, our moves and those of us
who are already moving on a regular and know what
I'm talking about. Two more things. The next one is
called set and strive for goals. Having meaningful goals and
(06:17):
working towards them gives us a sense of purpose and accomplishment.
Then you have just simply savor the moment. Taking time
to fully experience and appreciate positive experiences can extend and
antestify their impact on our happiness. So here's a fun
(06:41):
fact to blow your mind. It may blow your mind,
it really may. Studies have shown that simply putting a smile,
even if you're not feeling happy, can actually make you
feel better. It's called the facial feedback hypothesis. I'm gonna
read that again. Studies have shown that simple action such
(07:07):
as putting a smile on your face, even if you're
not happy, can actually make you feel better. And this
concept is called facial feedback hypothesis. So let's go ahead,
let's give it a try and all, wait, did it work?
(07:30):
Didn't work? It anyway? A little bit? Not so much?
Maybe let's see now. I know some people might be thinking, RAMM,
this all sounds great, but how do I actually apply
this to my life? Well, I got your covered. So
here's a few things. Number One, Each morning, write down
three things you're grateful for each morning. For those of
(07:52):
us who spend a lot of time on technology, if
you just want to write notes on your phone or whatever,
write down three things record for it. Next, perform one
random act of kindness each day, and don't have to
be anything major.
Speaker 2 (08:07):
It.
Speaker 3 (08:07):
Give me something simple as holding the door for somebody,
something as simple as just having manners and being players
and asking them about their day. One random act of
kindness each day. Number three, Spend ten minutes a day
(08:30):
doing something that puts you in a state of flow.
A state of flow you're feeling good, good vibes, good energy.
Spend ten minutes a day doing something that puts you
in that kind of feeling. And number four, at the
(08:50):
end of the week, reflect on how these small changes
have affected your mood and overall sense of wellbeing. It
ain't gonna hurt to try. All I can do is try,
and you might can modify things from there. But give
it a try, and at the end of the week,
see how it works. Did it help a little bit?
(09:12):
Did help a lot? Can you possibly make some changes
that can make it help a lot? Just give it
a try. I personally think that for me because I
wanted some, you know, examples, a lot more examples to
how I can make some of these changes in my
(09:32):
own life. And so there I find them to be
very practical ways to implement positive psychology into my daily life. Right.
I wanted some very some example, some really good ones
that could that I could relate to. Right, So, the
first thing is a gratitude journal like I've mentioned before,
writing it down, typing it in your phone, if you
(09:55):
want to do a file on a computer, whatever, just
three things that you're a great for for it. It
could be major minor, It could be something as small
ass making it the work safely, make it the home safely.
It could be something as simple as can give you
(10:15):
something to eat. You're thankful that you were able to
do that, because some people can't do that. They don't
have the ability to cook, they don't have food to cook,
they don't have the freedom to do it. Number two,
practice the three good things. Exercise at dinner, share three
positive experiences from your day with family or friends. That's
something you can do. And if you don't have to
(10:37):
do all of these, but some of these may help you.
So if you hear something, if you connect with something,
give it a try, right. I just want to come
up with some practical ways that we can choose from,
have some options that work for us. The third one
is set a daily kindness goal. Aim to perform one
(10:59):
random active kind of each day. Like I said about
complimenting or anything with a colleague, you can compliment a
strange or help a colleague. We talked about the flow
creating a flow schedule. Instead of ten minutes, we're gonna
do thirty minutes daily to an activity that fully engages you.
It could be painting, it could be planning an instrument.
(11:19):
It could be solving puzzles, it could be reading something.
It could be doing yoga, meditation, anything that puts you
in that flow kind of vibe. Spend thirty minutes. You
can spend thirty minutes a day doing it. Strengthen social connections,
calling me the frame for coffee once a week, or
do something in a group where you can where you
(11:42):
have common interests. Do some kind of activity, whether it's
brunch or whether it's you know, going to an event,
going to a sporting event, concert, just something worre you
with people you share interest with. Another one is implement
a mindfulness routine. A mindful initial routine. That's where you
(12:02):
can start with five minutes of just meditation and gradually
increase it as you feel necessary. Another option could be
exercising for happiness. You can do thirty minutes of physical activity.
Just add it to your daily routine, whether it's you know,
doing a quick thirty minutes on a treadmire, doing a
quick thirty minutes of you know, a brisk walk outside,
(12:24):
you know, something like that. Number eight practice savoring. Take
a moment each day to fully experience and appreciate something positive,
like a delicious meal or a beautiful sunset. Just just
take it in and just savor the moment even better
(12:46):
if you spend in it with somebody you love and
care for it. Number nine. Set and track meaningful goals.
Break down larger life goals into smaller, achievable weekly targets,
especially if you're someone like myself who was ambitious and
always have goals that you are, you know, working towards accomplishing,
(13:07):
and when you accomplish those, you add some more goals
and you're always pursuing something. Right, Sometimes we shouldn't look
at the bigger picture in the sense of I want
to accomplish this within a year. I have all these
things I want to accomplish in a year, I have
all these things I want to accomplish within the next
two years, or heck, I want to accomplish all of
(13:31):
this by next month. There's certain steps, there's there. They're
the smaller wins that are going to help you to
get to those big achievements. So celebrate and focus more
on those smaller achievements, the smaller wins, instead of focusing
(13:51):
and honing in on, Oh, I gotta get this big this,
this big picture, A achieve this big goal achieved by
this day and that day. Be proud of yourself, be
part of your progress and spend time hinting yourself on
the back and enjoying the small wins. And then lastly,
(14:13):
you know, I just feel you should give yourself positive affirmation.
Start your day by looking in the mirror and saying
three things positive about yourself. When you go to bed
at night, look at the mirror and say three things
positive about yourself. So not only do you want to
be grateful for things every day, but you want to
make sure you're feeding your spirit every day. And you
can do that by giving yourself three affirmation, three things
(14:36):
that you're three positive things about yourself. I love music.
I'm a huge music person. I listen to music when
I'm cooking, I listen to music when I'm sleeping. I
listen to music while I'm at work working. I just
love music, right, and it all goes on whatever vibe
I'm in. And so you can and I know I
say one more, but now I got one more. Create
(14:58):
a happiness playlist. Take a whole bunch of songs that
put you in a good mood. It could be a
mixture of R and B, gospel, rap, whatever songs put
you in a good mood. Make a happiness playlist. And
just as soon as you start to feel that happens,
me to dropping your mood shifting play the playlist. That's
(15:21):
one option to help us feed and apply the science
of happiness to our life. By consistently incorporating these strategies
or any positive strategies into your routine, I believe that
you will be actively applying the principles of positive psychology
to enhance your overall well being in happiness. Remember, happiness
(15:44):
isn't just a destination. It's a journey, and like any journey,
it takes practice, patience, and persistence. But with these tools
from positive psychology, you're well equipped to navigate the path
to a happier and more fulfilling life. So until next time,
this is your my keys reminding you, reminding us to
(16:08):
keep spreading those good vibes, stay positive, stay curious, and
keep tuning in to the QB zone. Now, y'all know
what I'm gonna do. I can never let you leave
without a good quote. So this is the quote I
want to give you guys today. It simply says more laughter,
less worries, more joy, less judgment, more blessings, less stressing,
Well, look at here.
Speaker 2 (00:03):
You are listening to someone who is bold, authentic, diverse, unpredictable. Baby,
I am unapologetically Ramon, and you have entered my zone,
the QB Zone.
Speaker 1 (00:13):
Baby. Hello, somebody.
Speaker 3 (00:46):
Roc Now, y'all know who it is. It is your
boor Ramonte Marquis and I'm definitely glad to have you
guys on down to the QB Zone today. I want
to talk about something that I find fascinating. I found
out it's a science. There's even a type of psychology
(01:09):
that goes along with it. I mean, it's fascinating me.
And it's just simply one word happiness. Yeah, just that
one word happiness. I never knew there was a science
of happiness. There even something that I came across called
positive psychology. Never heard of before, but positive psychology, it
(01:35):
is supposed to be the science of happiness. So, yeah,
we're going to talk about happiness and all those things.
But what the heck is positive psychology?
Speaker 1 (01:45):
Right?
Speaker 3 (01:46):
Well, it's not just about thinking happy thoughts and hoping
for the best. Positive psychology is a scientific approach to
studying human thoughts, feelings, and behavior with a focus on
strengths instead of weaknesses, building the good in life instead
of repairing the bad. Now, I want to break down
(02:11):
some key lessons from this field of positive psychology that
can actually help keep us all leading hell happier lives. Right. So,
the first thing is the happiness set point. Research suggests
that about fifty percent of our happiness is determined by
(02:31):
our genes. Don't repeat that again. Research suggests that about
fifty percent of our happiness is determined by our genes.
The otherty percent is within our control. Then you have
what's called the forty percent solution. The forty percent solution.
(02:53):
While ten percent of our happiness comes from life circumstances,
a whopping comes from intentional activities. That means we have
the power to significantly boost our happiness through our actions
and attitudes. Then there's something called gratitude is a game changer.
(03:17):
Studies show that practicing gratitude can increase happiness levels by
twenty five percent. Try keeping a gratitude journal or sharing
three things you're thankful for each day, even if you
just say them to yourself, or if you choose to
say them out loud each day. Three things what are
(03:40):
you thankful for? Then there's social connections are crucial social
connections are crucial. Strong relationships are consistently, consistently linked to
higher levels of happiness. And in fact, there was some kind
of Harvard study on adult development and it found that
(04:03):
good relationships are the breast predictor of long term happiness
and health. Good relationships, not just any relationships, don't just
go on from you know, some people love to go
for relationship to relationship and wonder why ain't nothing changing
or improving? Right, Good relationships are the best predictor of
(04:23):
long term happiness and health. Then there's something that they
called flow state is fabulous. Flow state is fabulous. This
is engaging in activities that create a state of flow
where you're observed, you lose track of time. You are
(04:44):
so caught up in the moment and just living in
the moment that you lose track of time. This can
lead to greater satisfaction and happiness just you're so observed
and absorbed in it, you just lost and it's amazing.
So then we have mindfulness matters. Practicing mindfulness and meditation
(05:11):
can do stress, anxiety, and depression while increasing overall well being.
And then we have something called kindness is key. Actual
kindness not only benefit others, but also boost our own happiness.
It's a win win. Really, exercise for endorphins. I think
(05:34):
a lot of us know this part. Regular physical activity
releases endorphins, our body's natural mood elevators. A lot of
times people who exercise, work out, they're active versus those
who don't, tend to be a lot more happy because
(05:57):
they get those endorphins flowing. And that's what controls or
elevates or you know, our moves and those of us
who are already moving on a regular and know what
I'm talking about. Two more things. The next one is
called set and strive for goals. Having meaningful goals and
(06:17):
working towards them gives us a sense of purpose and accomplishment.
Then you have just simply savor the moment. Taking time
to fully experience and appreciate positive experiences can extend and
antestify their impact on our happiness. So here's a fun
(06:41):
fact to blow your mind. It may blow your mind,
it really may. Studies have shown that simply putting a smile,
even if you're not feeling happy, can actually make you
feel better. It's called the facial feedback hypothesis. I'm gonna
read that again. Studies have shown that simple action such
(07:07):
as putting a smile on your face, even if you're
not happy, can actually make you feel better. And this
concept is called facial feedback hypothesis. So let's go ahead,
let's give it a try and all, wait, did it work?
(07:30):
Didn't work? It anyway? A little bit? Not so much?
Maybe let's see now. I know some people might be thinking, RAMM,
this all sounds great, but how do I actually apply
this to my life? Well, I got your covered. So
here's a few things. Number One, Each morning, write down
three things you're grateful for each morning. For those of
(07:52):
us who spend a lot of time on technology, if
you just want to write notes on your phone or whatever,
write down three things record for it. Next, perform one
random act of kindness each day, and don't have to
be anything major.
Speaker 2 (08:07):
It.
Speaker 3 (08:07):
Give me something simple as holding the door for somebody,
something as simple as just having manners and being players
and asking them about their day. One random act of
kindness each day. Number three, Spend ten minutes a day
(08:30):
doing something that puts you in a state of flow.
A state of flow you're feeling good, good vibes, good energy.
Spend ten minutes a day doing something that puts you
in that kind of feeling. And number four, at the
(08:50):
end of the week, reflect on how these small changes
have affected your mood and overall sense of wellbeing. It
ain't gonna hurt to try. All I can do is try,
and you might can modify things from there. But give
it a try, and at the end of the week,
see how it works. Did it help a little bit?
(09:12):
Did help a lot? Can you possibly make some changes
that can make it help a lot? Just give it
a try. I personally think that for me because I
wanted some, you know, examples, a lot more examples to
how I can make some of these changes in my
(09:32):
own life. And so there I find them to be
very practical ways to implement positive psychology into my daily life. Right.
I wanted some very some example, some really good ones
that could that I could relate to. Right, So, the
first thing is a gratitude journal like I've mentioned before,
writing it down, typing it in your phone, if you
(09:55):
want to do a file on a computer, whatever, just
three things that you're a great for for it. It
could be major minor, It could be something as small
ass making it the work safely, make it the home safely.
It could be something as simple as can give you
(10:15):
something to eat. You're thankful that you were able to
do that, because some people can't do that. They don't
have the ability to cook, they don't have food to cook,
they don't have the freedom to do it. Number two,
practice the three good things. Exercise at dinner, share three
positive experiences from your day with family or friends. That's
something you can do. And if you don't have to
(10:37):
do all of these, but some of these may help you.
So if you hear something, if you connect with something,
give it a try, right. I just want to come
up with some practical ways that we can choose from,
have some options that work for us. The third one
is set a daily kindness goal. Aim to perform one
(10:59):
random active kind of each day. Like I said about
complimenting or anything with a colleague, you can compliment a
strange or help a colleague. We talked about the flow
creating a flow schedule. Instead of ten minutes, we're gonna
do thirty minutes daily to an activity that fully engages you.
It could be painting, it could be planning an instrument.
(11:19):
It could be solving puzzles, it could be reading something.
It could be doing yoga, meditation, anything that puts you
in that flow kind of vibe. Spend thirty minutes. You
can spend thirty minutes a day doing it. Strengthen social connections,
calling me the frame for coffee once a week, or
do something in a group where you can where you
(11:42):
have common interests. Do some kind of activity, whether it's
brunch or whether it's you know, going to an event,
going to a sporting event, concert, just something worre you
with people you share interest with. Another one is implement
a mindfulness routine. A mindful initial routine. That's where you
(12:02):
can start with five minutes of just meditation and gradually
increase it as you feel necessary. Another option could be
exercising for happiness. You can do thirty minutes of physical activity.
Just add it to your daily routine, whether it's you know,
doing a quick thirty minutes on a treadmire, doing a
quick thirty minutes of you know, a brisk walk outside,
(12:24):
you know, something like that. Number eight practice savoring. Take
a moment each day to fully experience and appreciate something positive,
like a delicious meal or a beautiful sunset. Just just
take it in and just savor the moment even better
(12:46):
if you spend in it with somebody you love and
care for it. Number nine. Set and track meaningful goals.
Break down larger life goals into smaller, achievable weekly targets,
especially if you're someone like myself who was ambitious and
always have goals that you are, you know, working towards accomplishing,
(13:07):
and when you accomplish those, you add some more goals
and you're always pursuing something. Right, Sometimes we shouldn't look
at the bigger picture in the sense of I want
to accomplish this within a year. I have all these
things I want to accomplish in a year, I have
all these things I want to accomplish within the next
two years, or heck, I want to accomplish all of
(13:31):
this by next month. There's certain steps, there's there. They're
the smaller wins that are going to help you to
get to those big achievements. So celebrate and focus more
on those smaller achievements, the smaller wins, instead of focusing
(13:51):
and honing in on, Oh, I gotta get this big this,
this big picture, A achieve this big goal achieved by
this day and that day. Be proud of yourself, be
part of your progress and spend time hinting yourself on
the back and enjoying the small wins. And then lastly,
(14:13):
you know, I just feel you should give yourself positive affirmation.
Start your day by looking in the mirror and saying
three things positive about yourself. When you go to bed
at night, look at the mirror and say three things
positive about yourself. So not only do you want to
be grateful for things every day, but you want to
make sure you're feeding your spirit every day. And you
can do that by giving yourself three affirmation, three things
(14:36):
that you're three positive things about yourself. I love music.
I'm a huge music person. I listen to music when
I'm cooking, I listen to music when I'm sleeping. I
listen to music while I'm at work working. I just
love music, right, and it all goes on whatever vibe
I'm in. And so you can and I know I
say one more, but now I got one more. Create
(14:58):
a happiness playlist. Take a whole bunch of songs that
put you in a good mood. It could be a
mixture of R and B, gospel, rap, whatever songs put
you in a good mood. Make a happiness playlist. And
just as soon as you start to feel that happens,
me to dropping your mood shifting play the playlist. That's
(15:21):
one option to help us feed and apply the science
of happiness to our life. By consistently incorporating these strategies
or any positive strategies into your routine, I believe that
you will be actively applying the principles of positive psychology
to enhance your overall well being in happiness. Remember, happiness
(15:44):
isn't just a destination. It's a journey, and like any journey,
it takes practice, patience, and persistence. But with these tools
from positive psychology, you're well equipped to navigate the path
to a happier and more fulfilling life. So until next time,
this is your my keys reminding you, reminding us to
(16:08):
keep spreading those good vibes, stay positive, stay curious, and
keep tuning in to the QB zone. Now, y'all know
what I'm gonna do. I can never let you leave
without a good quote. So this is the quote I
want to give you guys today. It simply says more laughter,
less worries, more joy, less judgment, more blessings, less stressing,
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