Remember that thoughts and feelings are like clouds in the sky. They’re not permanent, they come and go

Changing habits may be hard, but thankfully there are science-backed ways you can start the new year happier. Our latest podcast is my conversation with the brilliant change expert @katymilkman.bsky.social - please listen & share open.spotify.com/episode/21Pm...

If it’s a problem and there’s something you can do to change it, take action. If you can’t, ask for help or let it go

Allow yourself to stop doing some things, so you have more time for the thing that really matters

Life often doesn’t go to plan and there’s lots we can’t control. Our control lies in how we choose to respond

If something matters, don’t just imagine doing it someday. Start by taking the first small step towards it today

Note to fellow people-pleasers: saying No to someone else’s priority can help you say Yes to your priority

Spend time making new memories with old friends

If you want to adopt a behaviour, make it as easy as possible to do - eg leave your running kit out and arrange to go with a friend

To create a new habit, start with the simplest possible version and repeat until it becomes automatic. Once consistent you can expand it

The new year brings a fresh start, but first take a moment to appreciate all the things you managed to do this past year

Nobody’s perfect. Aim to be good enough, focus on daily progress and make time to relax too

The best way to feel less annoyed by other people’s beliefs is by taking time to really understand why they believe them

Instead of worrying what might go wrong, visualise what can go right

Don’t outsource your sense of self-worth. Your value doesn’t depend on external validation or others’ opinions

Being willing to listen to a different perspective is a sign of strength not weakness. Understanding others is vital, even if we don’t agree

All you need is love

Take time today to check in with someone who may be feeling low or alone at this time of year

Instead of worrying what might go wrong, visualise what can go right

Busy isn't the same as effective. Instead of always rushing to the next thing, create space to pause and reflect. Then you can move forward calmly and with purpose

Find something to look forward to. This brings joy in advance, even if things then don’t quite go to plan

The most important thing is to keep the most important thing as the most important thing

Things often go wrong. When they do, instead of “arghh, why me!?” try asking “what can I learn from this or do differently next time?”

For people to trust you when you say Yes, you need to trust yourself to say No when needed

"Happiness is not about getting what you want, it’s about enjoying what you have" Really loved my conversation with Mo Gawdat - so much wisdom for how to survive and thrive in an uncertain world. Now available as a podcast here open.spotify.com/episode/36iW...

Focus less on what you lack and more on what you have; less on what you can’t do and more on what you can

When you’re clear about what really matters, you find more freedom to let go of the other stuff

It’s good to treat people how you’d like to be treated. It’s even better to treat them how THEY like to be treated

It’s natural to reflect on the past and plan for the future. But remember to be here now and appreciate this moment

It’s not about having the best stuff. It’s about making the best of what you have

If you want to build a new helpful habit, link it to something you already do regularly. ‘Habit-bundling’ turns a good intention into a repeatable action

Whatever your situation, you can do something to make life happier. Even if you can’t change your situation, you have the potential to feel better, find meaning and make a difference Pre-order Make Life Happier here geni.us/MakeLifeHapp... @bonnierbooksuk.bsky.social @markrwilliamson.bsky.social

Look for the “marginal gains” in daily life - those little positive changes that can make things ever so slightly better. Do enough of them over time and you’ll make things massively better

Be a nice person, but let go of caring what others think about you. Most people are too busy thinking about themselves anyway

Problems are a feature of life, not a personal curse. Rather than being derailed by them, just try to respond in the calmest and wisest way possible

Keep repeating a helpful action until it becomes a regular habit. Then you no longer need to waste energy on self-negotiation or deciding whether to do it

When we remember the finite nature of life, each day becomes precious and even mundane moments are worth appreciating

Promote what you love instead of bashing what you hate

Whether you’re feeling upbeat or low, having a great week or a rough one, take a moment to just ask yourself: “What’s the most helpful way I can respond to this right now?”

When someone’s upset they usually just want you to listen rather than offer advice

Things are the way they are. Accepting the reality in front of you doesn’t mean tolerating it. It means you can see things clearly and choose how to respond

“I have found that among its other benefits, giving liberates the soul of the giver” - Maya Angelou #GivingTuesday

Give it a try and see what happens. Action changes how you think more than thinking changes how you act

Rather than holding a silent complaint or grudge in my head, it’s usually better to share it honestly and try to find a helpful solution

Telling people you trust them encourages them to be trustworthy

If I keep being irritated by someone who refuses to change, I am also refusing to change. I can’t change them, but I can change my response

It’s less important how fast you’re getting there. It’s more important you’re climbing the right mountain

Our emotions and beliefs are contagious. By choosing to share hope and optimism, rather than despair or anger, you have a positive ripple effect

If it matters AND you can change it, do something. But if you can’t change it, or it doesn’t really matter, let it go

Avoid the trap of feeling a relentless need to achieve. You are not falling behind! Life is here and now - and whatever you can do today is enough