Create a happier life through positive psychology!
When you hear “psychology,” you might think of fixing something that’s wrong, but what if it could help you instead focus on what’s right? That’s the goal of positive psychology, a scientific study rooted in optimism and happiness. Its foundation lies in the PERMA model that stands for positive emotions, engagement, relationships, meaning and accomplishments. “To be at your happiest means cultivating more positive emotions, fully engaging in what you’re doing in life, investing in meaningful relationships, understanding that you matter and have meaning, and being in the place to go after these accomplishments,” says Brookhaven-based Kiki Ramsey, Ph.D., a social worker turned motivational speaker, founder of Positive Psychology Coaching and Diversity Institute, and professor of positive psychology at Life University. “It’s not just good advice. This framework is based on decades of research.”
A positive psychologist or coach can empower and guide you to make these shifts. To get started, Ramsey, shares these top six tips:
Try the “Three Good Things” Exercise
A simple yet powerful tool for shifting your mindset: Every night, write down three good things that happened that day. Maybe it was having your favorite dish, a moment of quiet or time with a friend. According to Ramsey, this habit rewires the brain toward gratitude and activates feel-good chemicals such as dopamine and serotonin.
Reframe Your Thoughts
“Humans have natural tendencies to focus on the negative,” Ramsey says. Stuck in traffic? Instead of fuming, think, “At least I’ll arrive safely.” Facing a setback? Look for what new doors it may open.
Own Your Mornings
Ramsey swears by the “4-5 a.m. Club.” Getting up early gives you quiet time to both center yourself and get ahead before the world wakes up. “It changed my life,” she says. Want to try it? Place your alarm in the bathroom, so you have to get up. Then journal, stretch, pray, exercise or do something else that energizes your mind and soul before focusing on daily tasks or work.
Move Your Body
Daily Movement isn’t just for fitness; it’s the difference between happiness and unhappiness, Ramsey says. “You don’t have to run if that isn’t your thing,” she says. “Find something fun.” It could be a dance class, weightlifting or even 10 minutes of walking each day. Just move.
Don’t Skimp on Sleep
Quality sleep is one of the most underrated mood boosters. “Your body tells you what it needs. You just have to listen. I recommend even prioritizing sleep over exercise,” Ramsey says. Aim for seven to nine hours.
Streamline Your To-Do List
Especially for busy women, Ramsey coaches the “4 Ds” to manage the daily mental load: Do it, delay it, delete it and delegate it. Ask yourself: “Is this urgent?” Then put it on the to-do list and get it done. If it isn’t urgent, put it on the delay list to revisit at a later date. If it doesn’t serve you, such as obligations to other people that you don’t want to do, take it off the list completely. And finally, do what you’re strong at and ask for help with the rest.
Remember, says Ramsey, that according to some research, only 10% of your happiness is based on circumstances, and around 50% is genetic. “The rest, 40%, is based on your day-to-day activities and choices, which you control.”
POSITIVE PSYCHOLOGY COACHING AND DIVERSITY INSTITUTE
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