Improvement Pill here, happiness is not
something that you magically wake up one
day having you have to create it you
have to build the right habits and over
time you will start to feel happier so
today I'm gonna show you the top three
ways to create more happiness so that
you can actually enjoy your time in this
game that we all play called life the
first way to create more happiness is by
fixing the ratio studies have found that
about 80% of the thoughts that we have
on a day-to-day basis are negative this
is bad because every time you have a
negative thought it comes with a
negative feeling take for example the
extremely common thought that a lot of
us have I'm not good enough when you
have this start what do you feel well
depending on who you are it can make you
feel angry ashamed guilty the press or
even just sad the point is when you have
a negative thought like this it makes
you feel bad you're creating unhappiness
in your life on the other hand when you
have a positive thought like people love
me what does that do well it makes you
feel good right these type of thoughts
do the opposite they create happiness
which is why if you want to be happy you
need to fix the ratio of the amount of
bad thoughts you have every day to the
amount of good thoughts you have every
day and there are two ways you can go
about doing this the first is by
building a habit of expressing gratitude
I have a journal that I write in every
night write about a couple of things
like what I learned that day any key
events that occurred what I want to
accomplish the following day but I
always end my journal entries by writing
down at least one thing that I'm
grateful for in my life

for example I've written things like I
feel grateful for having a job that I
truly enjoy or something like I feel
grateful towards my mom for teaching me
how to work hard from a
very young age and by simply taking a
minute or two to think about and write
down one thing you feel fortunate to
have you're forcing your brain to have a
good thought you're training your brain
to look for the good in life and over
time you'll actually catch yourself
having more and more positive thoughts
randomly throughout the day the second

way you can fix the ratio is by learning
to control your overthinking see we
often fall into spirals and negativity
we start to think about an event that
occurred to us and we make negative
assumptions based off of these events
for example let's say you got rejected
by someone in the past you might reply
that event over and over again in your
head and think to yourself man why'd I

say that to her
think I'm a loser no one's attracted to
me I'm never gonna find love and it just
gets worse and worse when we fall into
negative spirals like this we can easily
spend 30 minutes to an hour just beating
ourselves up creating a ton of
unhappiness in our life which is why
it's extremely important to be able to
catch yourself early on in one of these
spirals of negativity so that you can
stop yourself from essentially torturing
yourself and the best way to do this is
by practicing meditation meditation is

kind of like lifting weights and working
out but with your mind the more you
meditate the stronger your ability to
control your thoughts will be you'll be
able to catch yourself falling into a
negative spiral and insert a positive
thought manually to stop yourself from
creating more unhappiness using the
example from before if you catch
yourself in a negative spiral brooding
over a past rejection you can simply
think to yourself you know getting

rejected was actually a good thing the
more times I put myself out there the
better I will get at talking to girls
which makes the entire situation seem
like a good one and that stops the
negative spiral when you combine
journaling with meditation you will
start to see a slight change in your

ratio in just a couple of weeks and
there doesn't need to be a huge
difference for you to notice a shift in
your day to day levels of happiness a
day where you spend only 70% of the time
thinking negative thoughts will feel
vastly different from a day where you
spent 80% of the time thinking negative

thoughts the next way we can create more
happiness in our lives is by building
and maintaining social bonds the Amazon
Explorer Yossi Ginsberg spent weeks in
the Amazon jungle all by himself after
the expedition reporters asked him what
he thought the hardest part of his
adventure was what caused him the most

suffering he replied by saying that it
was not the millions of mosquitoes that
feed off of you day and night or the
unforgiving weather or even the bump ins
with dangerous animals and natives it
was the loneliness that he felt after
just a couple of weeks he had to create
imaginary friends in order to keep

himself company just so that he wouldn't
go insane see almost all human beings
have a builtin need for social bonds
it's in our DNA you actually have to
have them or ele your brain will shrink
and there's a pretty good chance that
you'll develop some form of mental
illness but other than that building and
maintaining social bonds allows you to
create more happiness

your life in two ways firstly when you
have conversations with people it's a
form of play you can exchange
information you can solve problems
together or you can tease and make jokes
of each other all of which are
fulfilling and pleasurable for us human
beings these activities create happiness

within us the second reason why you need
to build and maintain social bonds is
that it helps you deal with sources of
life is tough we all eventually face
things like loss of a loved one severe
injuries or just plain old misfortune
it's inevitable and these things can
cause us to fall into deep negative
spirals that are often very hard to get
out of by ourselves but when you have
strong social bonds you essentially have
a way to share and vent out the stress
the guilt and the other negative

emotions that often come with these
unfortunate events this dramatically

decreases the amount of suffering that
these events can cause because it no

longer feels like you're facing them by
yourself so how do we go about building

and maintaining social bonds well one of
the most effective ways of doing this is

by simply building a habit of reaching
out to at least one person every day it

can be an old friend that you haven't
talked to in a while it can be a

stranger who happened to sit next to you
on your commute to work

it can even be some nice old lady on a
park bench who's feeding the pigeons it

doesn't matter because by simply putting
yourself out there and sparking a

conversation you will create a bond with
another human being which will make you

happier this will also over time improve
your social skills allowing you to build

even stronger bonds with other people
now before we move on to the third and

final way of creating more happiness
which by the way is my favorite method I

want to tell you about a project that
I've been working on for the past six

months as you've probably noticed your
ability to cream or happiness ultimately

depends on your ability to build new
habits building a habit of journaling or

a habit of meditation or even a habit of
reaching out to someone every day the

truth of the matter is the only way you
will actually see any change any

progress in your life is if you manage
to build and stick to a habit you can

read all the books watch all the videos
and take all the courses you want but if

you don't actually build a habit and
stick to it your life isn't gonna change

at all which is why I've decided to
create the habit builder challenge this

is a specially designed program with one
goal in mind to make it as easy as

possible for you to actually build and
stick to a habit and this

is in my opinion your best bet at
actually seeing the progress that you

want in life for those of you that are
interested all you have to do is sign up

for my email list using the link in the
description box below in order to

receive news and updates about this
upcoming program alright let's talk

about the third and final way you can
create happiness in your life

I call it becoming one with the muse
well that sounds so mystical what

exactly are you talking about
improvement pill well there are a ton of

different names for this but the one
that you're probably most familiar with

already is what's called entering a flow
state this is when you're engaged in an

activity with a hundred percent of your
focus every action every movement and

thought flows out of you effortlessly
you don't have to think your body just

does time flies by and everything you do
feels amazing the reason I call it

becoming one of the muse is because when
you enter the flow state it almost feels

like you're not just you anymore it
feels like a sort of mystical energy is

possessing your body giving you all
these amazing ideas now this is just the

fun way I like to think of it as it
makes the whole experience much more

enjoyable for me if it's not your cup of
tea you can always just think of it as

the flow state studies have actually
found that when we are in the flow state

when we are one of them use our brains
flood our system with large quantities

of dopamine endorphins and serotonin
these are all extremely pleasurable

neurotransmitters they are the same ones
that hardcore drugs like cocaine and

ecstasy manipulate in order to make you
feel really really good so in a sense

becoming one with the muse is like
getting quote-unquote high off of life

this is a way for you to feel extremely
good and happy without having to take a

huge toll on your body like most
hardcore drugs would and this is why I

consider this to be the most powerful
way of creating happiness in your life

because whenever you're feeling down you
can simply get high off of life itself

so how exactly does one enter the flow
state more often well it's quite simple

you probably already have a couple of
things that you enjoy doing it can be

any hobby any sort of work or skill so
long as it allows you to be creative in

some way and you just have to make a
habit of spending some time every single

day playing around with this activity
that you enjoy for example my favorite

way of going about this is
by dancing I've been dancing for more

than half my life doing about 30 minutes
sometimes more sometimes less but almost

every day the more often you become one
with the muse the more you will find

yourself entering this state of mind
while doing other activities in your

life you'll notice slight changes in
your personality you'll become more

playful more creative and enjoy small
simple things a lot more and what's

great about spending more time in this
state of mind is that over time you

actually get really good at whatever
activity it is that you like if you like

drawing and you play around with it for
just 30 minutes a day over the course of

a couple of years you will actually get
so good that you could potentially make

a living off of it it becomes a skill
that other people will be impressed by

for the rest of your life so look if you
want to create more happiness in your

life all you have to do is fix your
ratio create more social bonds and spend

more time becoming one with the muse
again if you're having issues building

and sticking to habits click on the link
in the description box below to sign up

for my email list where you'll get news
and updates for my upcoming program the

habit builder challenge
besides that guys stay tuned