Jan Fishler

Author and Happiness Coach

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Routines Contribute to Happiness

By Janfishler Leave a Comment

Routines, schedules, and habits go a long way toward creating happiness. Most people enjoy having a plan and knowing how the day will unfold. While surprise adds spice to life, predictability grounds us and provides a feeling of security. Regardless of who you are or what you do, it’s likely that feeling safe and secure is essential to your mental and physical well-being. But what happens when your life gets out of control? What can you do to regain composure in a chaotic world?

Creating routines is one of the easiest ways to manage a disorderly life. A consistent beginning and ending to your day can make a huge difference in how you feel. Your schedule might be different than that of your friends or family members, but creating activities that create order can eliminate stress and create peace of mind.

Create a Morning Routine

Creating a morning routine is a great place to start. Typical morning routines could include getting up at the same time every morning, making your bed, having a cup of coffee and some breakfast, time spent in the bathroom, getting dressed, packing your lunch or lunches for kids, making a to-do list for the day, checking and responding to emails, meditating, and journaling.

Generating a list of morning activities is the first step. The next step is putting them in order. What you can accomplish during your morning routine will depend on when you get up and how much time you have before you start work or take your kids to school. Of course, if you work from home or are retired, you’ll have more flexibility than if you adhere to a schedule. To ensure your routine is sustainable, try it out for a few days and see how you feel. Knowing how your morning will unfold usually results in a more relaxed atmosphere for everyone in the household.

Once you establish a flow that works, you might want to add start times. If you do this, to avoid adding stress to your schedule, be sure to add some wiggle room. For example, if your kids need to be at school by 8:00 AM, you might need to get up by 6:00 to avoid unnecessary rushing around. A little trial and error might be required before you land on the ideal morning ritual.

Create an Evening Routine

An evening routine can also help you relax after a busy day and prepare for a good night’s sleep. Elements of an evening ritual include a regular bedtime, a warm bath, listening to music or reading a book, and deep breathing or meditation. Turning off electronics is also recommended. According to healthhub.hif.com, many people benefit from following The 10-3-2-1-0 Sleep Rule:

  • 0 hours before bed: No more caffeine.
  • 3 hours before bed: No more food or alcohol.
  • 2 hours before bed: No more work.
  • 1 hour before bed: No more screen time (shut off all phones, TVs and computers).
  • 0: The number of times you hit snooze in the morning.

Doing the same thing every night before bed lets your brain know you’re ready for a good night’s sleep. According to the American Psychological Association, eight or more hours of sleep each night sleep is the main ingredient for feeling happier, healthier, and safer.

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Jan Fishler is a certified happiness coach and author. Her most recent books are Don’t Stop Now: Making the Most of the Rest of Your Life and 52 Ways to Be Happy: from the inside out. You can learn more at www.JanFishler.net.

Filed Under: 52 ways to be happy, Happiness Tagged With: Habits, happiness, routines

What is Happiness?

By Janfishler Leave a Comment

What is Happiness?

I want to take a moment to dispel some myths about happiness. Contrary to popular opinion, happiness is not about being deliriously cheerful, having a lot of stuff, or being the center of attention. Happiness has very little to do with what’s happening around you or to you and everything to do with how you feel about yourself and others. Happiness is an inside job; the sooner you realize this, the more likely you are to become happy or at least a happier person. Just so we understand what I’m talking about, synonyms for the word happiness abound. The Merriam-Webster Thesaurus lists a boatload of them, including joy, enjoyment, pleasure, satisfaction, comfort, glee, contentedness, cheer, exhilaration, and intoxication–and no, I’m not talking about getting drunk! If you don’t resonate with the word happiness, pick one that makes sense.

You Deserve to Be Happy

Regardless of the word, happiness requires being honest with your feelings and doing whatever you can to make your life as good as possible. Depending on your circumstances, this can be difficult, but it is not unattainable. Yes, no matter what has happened to you in the past, you deserve to have a healthy and joyful life filled with peace and love. Believe it.

If you don’t choose happiness, your other option is unhappiness, and its antonyms are sadness, depression, grief, anguish, and distress. Of course, there are times when, regardless of good intentions, life gets in the way of your peace of mind, but what’s important is how you respond. No matter what the circumstances, you have a choice. You can be reactive, or you can be calm and centered.

Happiness is an Inside Job

This is why I say that happiness is an inside job. So much of life depends on how you cope with the cards you’re dealt. Buying a new car, moving, or divorcing are always options, but wouldn’t it be easier to take responsibility for the circumstances that upset you rather than look outside of yourself for solutions? The truth is, most of the time, you create the drama that causes your unhappiness. Think about it. To live your best life, the goal is to get to a place that’s sustainable. Control your emotions. Be more adaptable and balanced. Communicate better so that you are comfortable asking for what you want rather than demanding or expecting the people in your life to read your mind and do the right thing. Be generous, kind, and good-natured. Behaviors like these are the stepping stones to living a happy life.

If you are the person you expect others to be, you are well on your way to being happy no matter what is going on around you. As a gauge, on a scale of 1-10, with one being sad and depressed and 10 being over the moon, on most days, where do you fall? Is this where you want to be, or could you do better? If you want to feel better, where do you start?

Four Ways to Improve Your Life

No matter who you are, there are four things you can do to improve your life.

• Meditate or practice mindfulness. According to the National Center for Complementary and Integrative Health, “Meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.” It does.
• Exercise. The National Library of Medicine states, “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.” At the very least, get off the couch and move your body. Take a walk, stretch, or do some yoga. No, you don’t have to join the gym or buy special workout clothes or shoes, although if your floors are hard, you might want to invest in an exercise mat.
• Eat healthy food. Your mom was right. Eat your fruits and vegetables. Throw in some nuts, seeds, beans, and whole grains. Limit sugar and alcohol. Choose fewer processed foods. Limit red meat and fat. Drink water. If you can’t figure it out on your own, see your friendly neighborhood dietitian.
• Think happy thoughts. Your thoughts really do matter. Negative self-talk or negative thinking can not only make you unhappy, but it can also make you sick. It’s a fact that chronic anxiety, depression, and stress can lead to heart disease, high blood pressure, and a weak immune system. To stop intrusive thoughts, wear a rubber band around your wrist and snap it as soon as a negative thought pops up.
You can be happier and it doesn’t cost a dime.

Jan Fishler is a certified happiness coach and author. Her most recent books are Don’t Stop Now: Making the Most of the Rest of Your Life and 52 Ways to Be Happy: from the inside out. You can learn more at www.JanFishler.net.

Filed Under: 52 ways to be happy Tagged With: happiness, joy, love, peace

Happiness Coach–one-on-one or group?

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Which is better—working one-on-one with a happiness coach or participating in a group?

The correct answer is both are good. If you’re new to coaching and not clear about your goals, one-on-one coaching allows the coach to get to know you. Once that happens, a happiness coach can create a customized plan just for you. Your one-on-one time with your coach  helps them understand your needs, attitudes, and behaviors. This fosters a deep sense of trust and understanding–a necessary ingredient for success.

Individuals who work full-time, travel frequently, or have children at home often benefit from the flexibility provided by a one-on-one happiness coach.  This type of coaching also works best when someone is uncomfortable sharing because they feel their issue is too personal or shameful. Suppose you are struggling with addiction, abuse, a difficult marriage, or something similar. In that case, you might want to begin with one-on-one coaching and shift to a group after your primary concerns have been addressed.

Who Benefits From Group Coaching

For many, group coaching is the preferred option. The group setting often fosters a supportive environment where members hold each other accountable and provide mutual support. This collective support is a powerful motivator, creating an atmosphere of joy and appreciation that can lead to remarkable results. As group members become more comfortable with each other, the exchange of information and learning from each other’s experiences can lead to unexpected breakthroughs.

In one of my recent groups, Julie shared her concern about a woman who was smoking cigarettes in front of Julie’s bedroom window at the condo where they both lived. The smoke was wafting into Julie’s apartment and making her life miserable. Intimidated by the smoker, the only solution Julie came up with was keeping her windows closed. Upon hearing Julie’s story, the group began offering solutions. Julie took notes and found a solution. Management posted a no-smoking sign in the area outside of Julie’s window. And,  the smoker found a new location to partake in her habit. Solutions like this one are a common phenomenon in a group setting.

Topics a Happiness Coach Might Cover

Whether you work one-on-one or in a group, some topics a happiness coach will offer depend on the coach’s focus. A workplace might focus on communication, active listening, conflict resolution, resilience, problem-solving, time management, and increasing positivity. A coach mentoring adults might cover limiting beliefs, mindfulness, motivation, relationships, stress management, and overcoming challenges. A coach for youth might explore peer relationships and boosting self-esteem. Career development, drugs and alcohol, dating and sex and academic success might also be discussed.

If you’ve been struggling with issues at home or work, working with a happiness coach can provide relief and options you might not come up with alone. The best way to get started is with a free introductory phone call. Before you hire a coach, be sure you choose one who  will work with you at a price you can afford.

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Jan Fishler is a certified happiness coach and author. Her most recent books are Don’t Stop Now: Making the Most of the Rest of Your Life and 52 Ways to Be Happy: from the inside out. You can learn more at www.JanFishler.net.

Filed Under: 52 ways to be happy, Tips and Guide Tagged With: coaching, happiness coaching, self-growth

Happiness Checklists

By Janfishler Leave a Comment

I’m a huge fan of lists . I use them often because they are abbreviated reminders of what I want to accomplish in a given day, week, or year. Lists help me collect my thoughts and prioritize what needs to be done. They shape my day and free me up to think about more important things. Lists are time-savers and sometimes lifesavers. Lists are also a great way to highlight important facts.

The following lists were developed to generate an overview of coaching and how it can help you bring clarity and peace of mind into your life. Because happiness means different things to different people, the first list provides (synonyms) for happiness. The second list covers topics a happiness coach might employ to help you become happier. The third list contains situations that might motivate you to seek out a coach.

Saying you want to be happy generally means you want more…

  • Excitement
  • Joy
  • Pleasure
  • Gratitude
  • Love
  • Enchantment
  • Peace
  • Fulfillment
  • A sense of purpose or meaning
  • Connection
  • Hope
  • Playful
  • Proud
  • Accepted
  • Optimistic
  • Confident
  • Inspired
  • Contentment

 Happiness coaching can show you how to:

  • Create your definition of happiness
  • Improve the quality of your life
  • Explore your emotions to live more fully and authentically
  • Embrace your emotions, not fear them
  • Welcome everything life has to offer
  • Love yourself and others
  • Improve your emotional well-being
  • Turn pain into a positive life transformation
  • Create, follow, and accomplish your dreams
  • Find meaning and value in your life
  • Discover the peace and contentment within
  • Empower you to live a happier life, whatever that means to you
  • Increase your sense of well-being
  • Reduce or eliminate habits that bring you down
  • Increase habits that improve the quality of your life
  • Live life to your full potential
  • Savor little moments
  • Feel peace more often
  • Process and let go of painful memories

Life transitions that may lead you to seek out a happiness coach:

  • Ending a career/job
  • Starting a new career/job
  • Wanting to start a new business
  • Recently ending a relationship
  • Having all the youngest children in the family finally be in school
  • Having adult children finally leave the house
  • Moving to a new town
  • The death of a loved one in the recent past
  • An unexpected medical diagnosis of a loved one (or of themselves)
  • Having gone through a challenging year and wanting new inspiration
  • Middle age
  • recent retirement

Filed Under: 52 ways to be happy, Happiness, Tips and Guide Tagged With: Book, happiness, happiness checklist, happiness coach

Jan’s Latest Blog

  • Breathe
  • Mindfulness & Meditation: What’s the Difference
  • Routines Contribute to Happiness
  • No one is Happy All the Time
  • What is Happiness?

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