My Rules For Consistent Happiness

Buffer founder Joel Gascoigne discovered that his productivity habits were best when he was happy. It sounds simple, but faced with multiple projects, deadlines and personal stress, maintaining positivity can be difficult. Here, Joel shares the habits that keep him consistently feeling good. (Bonus: they also work as anchor activities to restore your happiness level quickly.)

Image remixed from Anton Prado Photo (Shutterstock).

Wake up early

Through experimentation, I've found that waking up early every day makes me feel most invigorated and happy. It gives me a great start to the day, and this almost always leads to a great rest of the day. Over time, I've found I crave that "early morning" feeling, a time I can do some great work and be super focused. Gretchen Rubin from The Happiness Project mentioned something similar a recent article:

"I get up at 6:00 a.m. every day, even on weekends and vacation, because I love it."

Waking up early every day requires discipline, especially about what time I sleep. Right now, I have a sleep ritual of disengaging from the day at 9:30 PM and sleeping at 10 PM. I now love all aspects of this ritual and with it in place I awake at 6 AM feeling fresh.

Exercise daily

"We found that people who are more physically active have more pleasant-activated feelings than people who are less active." -Amanda Hyde

In the last three years, I've gone from dabbling with exercise to it becoming something I do every weekday without fail. At first I had no idea what to do at the gym, so I asked my brother, who's a personal trainer. I then went a few times with a good friend and soon I was hooked.

Over time, I developed this into a daily ritual so strong that I feel a pull towards it, and by doing it consistently I feel fantastic and can more easily take on other challenges. I recently discovered that exercise is a keystone habit which paves the way for growth in all other areas. I've also found that it helps me to get high quality sleep each night.


"The richest, happiest and most productive lives are characterised by the ability to fully engage in the challenge at hand, but also to disengage periodically and seek renewal"- Loehr and Schwarz, The Power of Full Engagement

As I mentioned earlier, a key way I am able to wake up at 6 AM is through my ritual of disengaging in the evening. I go for a walk at 9:30 PM, along a route which I've done many times before. Since the route is already decided and is the same every time, I am simply walking and doing nothing else. This prompts reflection and relaxation.

Various thoughts enter and leave my mind during the walk, and I've found this to be very healthy. Sometimes I think about the great things I enjoyed that day. Other times I will realise a change I should make in order to be happier day to day. I also feel calm and relaxed by the time I return from my walk, and I can go straight to bed and fall asleep sooner than if I been engaged in my work and closed my laptop only a few minutes earlier.

Regularly help others

One of my most fascinating discoveries about myself so far this year, is how happy it makes me to help others. For some time I had been consistently meeting founders to help them with their startups without realising that it was making me so happy. Then when I read Happiness: A Guide to Developing Life's Most Important Skill by Matthieu Ricard I connected the dots of when I was happy and the activity I was doing: helping others.

I read Ricard's section on the link between altruism and happiness and everything clicked. Since then, I've been consistently helping many startup founders and it's brought me much happiness through both the challenge of finding ways to help each person, and the feeling that comes when I help the other person make faster progress.

Learn new skills

"Being in the moment, focusing completely on a single task, and finding a sense of calm and happiness in your work. Flow is exactly that."- Leo Babauta

A key reason I've been happy for most of the time at Buffer is that I've consistently had new challenges to take on. It may seem odd that new challenges can equate to happiness, but it is the times when I've slipped into a few weeks of working on something I already know well, that have led me to feel less happy than I want to be.

I think a key part of why learning new skills can bring happiness, is that you need to concentrate in order to make progress. The "flow" state has been found to trigger happiness. In addition, when learning something new you are able to learn a lot in a short space of time due to a steep learning curve. For example, in the last two weeks I've started learning Android development from scratch and I've found it incredible the amount I know now compared to two weeks ago.

Have multiple ways to "win" each day

Since the above activities are habitual, many days of the week I actually accomplish all of them. If I succeed with all five, I have a truly amazing day and feel fantastic. I have goals for Buffer, and I have goals in my weights routine too. In addition, I try to schedule one or two meetings or Skype calls to help people each day. I do this based on an interview Tim Ferriss had with Matt from 37signals. I've mentioned it before on my blog, but it's so good that I want to repeat it:

"If your entire ego and identity is vested in your startup, where there are certainly factors outside of your control, you can get into a depressive funk that affects your ability to function. So, you should also, let's say, join a rock climbing gym. Try to improve your time in the mile. Something like that. I recommend at least one physical activity. Then even if everything goes south — you have some horrible divorce agreement with your co-founder — if you had a good week and set a personal record in the gym or on the track or wherever, that can still be a good week."

So if I start my morning with a gym routine, work on Buffer during the day, and help two people during lunch, I have 4 chances to have a great day. It almost always works.

Are there any key activities or habits you've found bring you happiness?

6 Things I Do to Be Consistently Happy [Joel Gascoigne]

Joel Gascoigne is the founder of Buffer, a smarter way to share great articles with friends and followers. He tweets at @joelgascoigne and writes regularly on his blog about startups, life, learning and happiness.


    After quickly skimming over this I realized it mentioned nothing about eating healthily. A healthy body helps a healthy mind.

      But you do not always have to eat healthy to be happy and sometimes eating unhealthy can make you happy... (Strong emphasis on sometimes)

    Absolutely agree on exercise, keeps the black dog at bay...

    One that comes up quite a bit (and is discussed in the book Flourish which is worth a read) is having a sense of gratefulness

    agree with everything that's been said would also like to throw Meditation into the discussion. Just 10 minutes a day before you leave the house in the morning makes a world of difference. Nothing fancy, just focus on breathing in and out.

    We aren't very good at actually knowing what makes us 'happy', in a deep sense. This skepticism can help you shed the things you're doing which are mostly illusionary in their happiness...trying to get rich, watching reality TV, hanging out with losers, peer pressure...
    Something is deeply wrong when so many focus on 'keeping the black dog at bay'. Why is he in your backyard in the first place?

    Alex, my parents were in advertising from the late 40's to the 70's. They called it the Carpet Beetle technique. If you want to sell a carpet cleaner get people to fear "carpet beetles" - nasty beasts that will destroy your carpet. People won't be motivated to spend money to have a clean carpet for clean carpets sake but they will be motivated by the fear of the beetle [or judgemental neighbours and in-laws (insert black dog here). Its a great article & hopefully will prompt others to take some time out to integrate them & spend some time quantify what personally makes us happy.

    Pennyn, so if I read you right the best way to be happy is not to pursue happiness but to fend off (through some fear) the black dog. That's interesting and it's how I quit smoking- by randomly looking up the shocking health effects for 5 min a day and sucking lozengers. But to not be unfit, lethargic, dehydrated, tired, with too much time in front of screens doesn't make one happy per se. It just provides a better foundation for happiness. So the article is great, but 'constant happiness' is well, something Ned Flanders might say.

Join the discussion!

Trending Stories Right Now