Gretchen Rubin

In a virtuous circle, research shows, being happy energizes you, and at the same time, having more energy makes it easier for you to engage in activities—like socializing and exercise—that boost happiness. Studies also show that when you feel energetic, your self-esteem rises. Feeling tired, on the other hand, makes everything seem arduous. An activity that you’d ordinarily find fun, like putting up holiday decorations, feels difficult, and a more demanding task, like learning a new software program, feels overwhelming.

Also, if I woke up in the night, I’d tell myself, “I have to get up in two minutes.” I’d imagine that I’d just hit the snooze alarm and in two minutes, I’d have to march through my morning routine. Often this was an exhausting enough prospect to make me fall asleep.

didn’t postpone any task that could be done in less than one minute.

You should both go to bed at the same time,” said one friend. “No matter what, something good will come of it. You’ll get more sleep or have sex or have a conversation.”

You should both go to bed at the same time,” said one friend. “No matter what, something good will come of it. You’ll get more sleep or have sex or have a conversation.”

fact, studies show that aggressively expressing anger doesn’t relieve anger but amplifies it. On the other hand, not expressing anger often allows it to disappear without leaving ugly traces.

If something was really fun for me, it would pass this test: I looked forward to it; I found it energizing, not draining; and I didn’t feel guilty about it later.

Imagine the eulogy: how do I want to be remembered?

I’d been surprised to learn that happiness—which can seem like a complex, lofty, and intangible goal—was quite influenced by these straightforward habits. For my mental energy: I needed to tackle my apartment and office, which felt oppressively messy and crowded. Outer order, I hoped, would bring inner peace. What’s more, I needed to clear away metaphorical clutter; I wanted to cross tasks off my to-do list. I added one last resolution that combined the mental and the physical. Studies show that by acting as if you feel more energetic, you can become more energetic. I was skeptical, but it seemed worth a try.

a bad night’s sleep was one of the top two factors that upset people’s daily moods. Another study suggested that getting one extra hour of sleep each night would do more for a person’s daily happiness than getting a $60,000 raise.