Three simple exercises to live happily

There are no shortcuts to a happy life, but there are simple things we can do to help us get there.

«We have choices in our lives, in our behavior and in our thoughts, about what we want to focus on and who we want to be,» Eric Zimmer, host of The One You Feed podcast, told Business Insider.

Zimmer has interviewed nearly 200 psychologists, mindfulness teachers, and life coaches about overcoming fear and cultivating happiness. He found happiness is more than just positive thinking. Living your best life requires constant and consistent work.

1. Meditate

Zimmer said that even if it’s just two or three minutes a day, a daily meditation practice helps you be more present, intentional, and empathetic. Meditation can also help you understand how your mind works and avoid mental autopilot.

«Happiness is based on awareness,» he said. «It’s important to start exercising this muscle.»

If you’re a beginner, try sitting in a quiet place for a few minutes at the same time each day. Be mindful only of what’s happening in that moment, concentrating on your breathing. When a thought arises, return to your breathing.

Seated meditation isn’t the only way to be mindful. Zimmer said you can try other activities, such as running or even cleaning, as meditation while you practice being in the moment.

2. Set a phone alarm

«We have a natural desire to be distracted by our phones, which isn’t always a bad thing, but you should be consuming something you care about,» Zimmer said. «The more we become aware of how we spend our time and do what’s important to us, the more we will be.»

We can actually use our phones to avoid mindless internet use. If you want to use Facebook for 10 minutes, set an alarm. When it goes off, log out immediately.

You can also set random check-ins throughout the day and then ask yourself these three questions: Where am I? What am I doing? What am I doing that’s most important to me?

3. Play the alphabet game to clear negative thoughts

If you notice you’re having a lot of negative thoughts, Zimmer recommends trying the alphabet game.

Start with A, naming things you value that begin with that letter. Then move on to B and repeat until you get to Z.

Zimmer said this is a great strategy for clearing unhealthy thoughts. «It resets your brain and can be more effective than just positive thinking. The puzzle aspect helps foster gratitude more,» he said.