If there is one thing that almost everyone wants on my development programmes its to be happier and people want that both at home and at work. So what does the research show about how to achieve this?

Learn something new – the greatest increases in happiness come from learning something new that you choose to learn, that increases your competence, fulfils your autonomy needs or keeps you connected with others. Whilst you may feel less happy in the initial learning stages, over time your happiness will grow.

Celebrate and embrace your strengths, what you are already good at and accept your imperfections – in other words be more yourself. You will be happier being the best you that you can be rather than trying to be another version of someone else, even someone you admire.

Take control over your time and say no – or say I choose not to (take on that extra task etc). In addition build your motivation to say  no by reminding yourself about the things you may lose out on by saying yes – “I choose not to take on that extra task (because) I don’t miss my daily walk in the fresh air”.

So you can do things to increase your happiness.  What new things will you learn this week that will make you happier. How can you make more of your strengths and be more yourself? What can you say no to, and therefore say yes to, this week?