Happiness is like a butterfly: the more you chase it, the more it will elude you, but if you turn your attention to other things, it will come and sit softly on your shoulder. According to a growing number of psychologists, you can choose to be happy, they say. You can chase down that elusive butterfly and get it to sit on your shoulder. How? In part, by simply making the effort to monitor the workings of your mind. We can do this by thwarting negative emotions such as pessimism, resentment, and anger. And we can foster positive emotions, such as empathy, serenity, and especially gratitude. The first step, however, is to make a conscious choice to boost your happiness. Intention is the active desire and commitment to be happy. It’s the decision to consciously choose attitudes and behaviors that lead to happiness over unhappiness.

Cultivate Gratitude. It involves listing a few things that make them grateful. This shifts people away from bitterness and despair and promotes happiness.

Foster Forgiveness. Holding a grudge and nursing grievances can affect physical as well as mental health, according to a rapidly growing body of research. One way to curtail these kinds of feelings is to foster forgiveness. This reduces the power of bad events to create bitterness and resentment

Counteract Negative Thoughts and Feelings. For example, you can practice meditation, rhythmic breathing, yoga, or relaxation techniques to quell anxiety and promote serenity. You can learn to recognize and challenge thoughts you have about being inadequate and helpless.

Engage in Meaningful Activities. People are seldom happier than when they’re in the “flow.” This is a state in which your mind becomes thoroughly absorbed in a meaningful task that challenges your abilities.To get more out of life, we need to put more into it.