Happiness Button? Oh, wow! 🙂 But how?

It’s simple. Treat yourself as a complex system to be understood, and treated properly to achieve desired results.

Here is my line of thoughts (and actually, the whole idea behind the HappyAsAHabit project):

• If there is a problem to be solved, you look at the core, to understand the basic principles of how the system functions, component by component. Down to single atom, if needed.
• If you understand how things/systems work, you can understand how to adjust them for your goals 
• You set the goals.
• You backcast plan from the ideal end result to the very first step you need to take now. (A very effective approach futurists use.)
• And act the plan!

In this article, let’s take the first step and understand the basic principles of how the system functions. A human, that is.

Human as a Complex Machine

I believe a human is a complex system, an ingenious biological machine, functioning according to certain rules. And within this machine we could identify three main high level components: physical - a body, psychological - a mind, and separately - a brain which is the body but also a location of the mind, and which is acting as an intermediary between the two, and as a control center for both. 

And though we as human beings are not defined by our bodies, these are the containers in which we live. Consciousness, soul, spirit or whatever you personally call it, in this world is tied to the body, and so all of our experiences including feelings are influenced by how the body functions, and vice versa.

This might be a controversial and arguable approach, but I believe it may be the most suitable for the purpose I have at hand: to hack the human machine and fine tune it for consistent happiness. And just like any machine that has rules how it functions, instructions to handle it for the best result, so our biological machine benefits from proper educated handling.

(This is a long read, full of scientific terms, though rather simplified. This is a framework, the base for the whole approach behind the Happy As A Habit project. If you are into easier and more practical reads, there are articles coming on each single aspect, full of quick and actionable advice. However, if you like to dig deeper to understand to core, let’s go

Let's take a closer look at each of the components.

How is the human machine built?

Physical, Real, The Body

The physical aspect refers to the tangible, observable aspects of the human body. It encompasses the organs, tissues, cells, and biological processes that sustain life (skeletal system, muscular system, cardiovascular system, respiratory system, endocrine system, immune system, and more). These systems work together to maintain homeostasis, ensuring the body functions optimally.

The physical aspect also includes genetics, which determine our inherited traits and predispositions to certain health conditions. Lifestyle factors such as diet, exercise, sleep, and environmental influences also impact the physical aspect of human functioning.

Psychological, Ethereal, The Mind

The psychological aspect refers to the realm of thoughts, emotions, beliefs, attitudes, and behaviors. It encompasses our conscious and unconscious processes, cognitive abilities, personality traits, and social interactions. Psychology explores topics such as perception, memory, learning, motivation, emotion, and mental health.

Our psychological well-being is influenced by various external factors, including our upbringing, cultural background, social environment, relationships, and life experiences. Psychological processes shape our thoughts, feelings, and behaviors, and they interact with our physical body and the brain.

Control Center, Intermediary, The Brain

The brain is a remarkable organ that serves as the control center for the body, integrating and coordinating various bodily functions and psychological processes. It is composed of billions of neurons, specialized cells that transmit electrical and chemical signals.

The brain regulates bodily functions through the central nervous system, which includes the brain and spinal cord. It receives and processes sensory information, initiates motor responses, regulates emotions, controls hormone secretion, and enables higher cognitive functions such as language, reasoning, and problem-solving.

The brain plays a crucial role in mediating the interaction between the physical and psychological aspects of human functioning. It processes sensory input, interprets experiences, and generates emotional and behavioral responses. It also influences the release of hormones and neurotransmitters that affect both physical and psychological well-being.

The Great Interconnection: What exactly does the brain?

All three parts are interconnected and the connection is bidirectional. However it is the brain that plays a central role in regulating our emotions, including feelings of happiness. It processes and integrates information from various sources, both internal (such as bodily sensations) and external (such as environmental cues), to generate emotional responses. 

So here comes the most interesting part. What does the brain exactly, and how?

1. The brain is involved in the regulation of emotions, processing and interpretation of emotional stimuli, including happiness, through a complex interplay of different brain regions. 

The amygdala, for example, receives input from various sensory systems and helps to assess the emotional significance of stimuli. It interacts with other brain regions, such as the prefrontal cortex, to regulate emotional responses. It can facilitate or inhibit the expression of emotions based on the context and the individual's goals.

Or, the prefrontal cortex (which is our intelligent brain, by the way), plays a significant role in cognitive control and regulating emotional responses. It helps to modulate and regulate emotional experiences, allowing us to respond adaptively to different situations. 

Then, there is hippocampus, which contributes to emotion regulation by providing contextual information. It helps in regulating emotions by evaluating the emotional significance of current events based on past experiences. The hippocampus aids in distinguishing between similar emotional experiences and assists in forming appropriate emotional responses.

How does it look in rea life situations? Here is a love story as an example. Imagine, you are in a relationship. There is an anniversary coming, but you have totally forgotten. And your partner surprises you with a thoughtful gesture like preparing a special dinner. Your amygdala quickly recognizes the positive and loving nature of the gesture, you feel happiness and joy. Then prefrontal cortex helps you appreciate the effort and thoughtfulness behind the gesture, deepening your emotional connection with your partner. The hippocampus contributes by associating the positive event with past happy experiences in your relationship, reinforcing the feeling of happiness and creating positive memories. Rainbows and unicorns 🙂

But then, as time passes, you get more and more used to each other. Your partner gets busier and busies at work, and at some point, forgets about your anniversary. You are used to the attention. So they forget, and it triggers feelings of sadness within you. The amygdala processes the disappointment, and the sadness begins to emerge. Your hippocampus would retrieve memories of past events of forgetfulness, these would contribute to a heightened sense of sadness or disappointment in the current situation, and maybe even lead to a conflict?

But what if your prefrontal cortex comes into play in time? It could adjust the scenario and help save your relationship! 

So in this case: they forget, you are sad, and your amygdala processes disappointment, but this time - the prefrontal cortex comes into play to regulate and modulate these emotions. It helps you reflect on the situation and understand that your partner's forgetfulness may be a result of their increased workload and stress, rather than a deliberate neglect. The prefrontal cortex can aid in fostering empathy and compassion, allowing you to see the bigger picture of your partner's challenges.

The hippocampus helps to recall past experiences and memories of love, connection, and understanding with your partner. It reminds you of the shared history and the moments when your partner demonstrated care and affection.

As you continue to navigate the situation, the interplay between the amygdala, prefrontal cortex, and hippocampus can help you regulate the sadness and disappointment. It may prompt a conversation with your partner, expressing your feelings and needs while also seeking to understand their perspective. Through open communication, understanding, and mutual support, you can work together to find a balance and strengthen your relationship, adapting to the changes and challenges that come with time.

Why are there different scenarios? How come prefrontal cortex woundn’t always take over the situation so that we all live the ‘happilly ever after’? Because there are more areas of the brain that participate in emotion regulation, like the whole limbic system. Then, there are chemical reactions, neurotransmitters, hormones, receptors, pathways, electrical connections. So much to consider.

2. Like, the brain releases neurotransmitters and hormones that contribute to the experience of happiness. There are hormones such as oxytocin, known as the "love hormone," also involved in social bonding and feelings of happiness and contentment. (And the love subject in the brain we will explore in many of the following articles.) Then, very importantly for the subject of happiness, there are neurotransmitters like serotonin and dopamine which play essential roles in regulating mood, pleasure, and reward. Serotonin, in particular, is often associated with feelings of well-being and happiness. 

For example, you go for a run, it’s a beautiful sunny day in a park. As you start jogging, your body releases endorphins and serotonin due to the physical activity and exposure to natural sunlight. The release of serotonin contributes to feelings of happiness and well-being. As you are running, you experience a boost in mood, a sense of accomplishment, and a general uplift in your overall outlook. IN it’s turn, more serotonin release enhances your motivation, focus, and positivity throughout the run. You continue running, you enjoy the surroundings, such as the fresh air, the beauty of nature, and the sound of birds chirping. These sensory experiences further enhance the release of serotonin, amplifying the feelings of happiness.

Then as you complete your run, you might experience a "runner's high" - a state of increased well-being, relaxation, and a sense of euphoria attributed to the release of serotonin and endorphins in the brain.

But, when serotonin release or reception in the brain is compromised in some way, like during clinical depression, you just can’t feel happy.

And let’s not forget about the dopamine, a neurotransmitter that acts as a chemical messenger in the brain, transmitting signals between neurons. In the context of happiness, dopamine is associated with the experience of pleasure and reward. When dopamine is released in the brain’s reward pathways, it generates feelings of pleasure and happiness.

3. So, the has reward pathways - what are these? These are the neural pathways. Reward pathways, including mesolimbic dopamine system, and are closely linked to the experience of happiness. When we engage in rewarding activities or experience positive events, the release of dopamine in these pathways can generate feelings of pleasure and happiness. This reinforces behavior and motivates us to seek out similar rewarding experiences. It signals to the brain that the activity or event is pleasurable and rewarding. This reinforcement strengthens the neural pathways associated with the behavior, making it more likely for us to engage in similar activities in the future. Neural pathways are the connections formed by networks of neurons that transmit electrical and chemical signals throughout the brain. Neural activity within specific pathways contributes to the generation and modulation of brain waves.

4. Brain waves represent the collective electrical activity of large populations of neurons. The synchronized activity of these neurons produces rhythmic patterns of electrical impulses. The generation and modulation of brain waves involve the coordinated firing of neurons within specific neural pathways. There are several types of brain waves, each associated with different mental states and cognitive processes. 

Though, specific brain wave patterns are not exclusively or directly associated with the experience of happiness, they reflect the underlying cognitive and mental states that can influence happiness, such as engagement in positive activities, relaxation (Theta and Alpha waves are typically observed), active thinking that leads to sense of accomplishment (Beta waves), focus (Gamma waves) - here the cognitive finctuions of the brain come into play.

5. So, in addition to these physical, chemical, electrical processes, there are, of course, the brain's cognitive processes, such as perception, interpretation, and appraisal, which all also influence our experience of happiness. Our thoughts, beliefs, and interpretations of events can shape our emotional responses. Positive cognitive appraisals, such as optimistic thinking, futures thinking, or focusing on gratitude, or hope, can enhance feelings of happiness. While the previous brain functions were describing the interconnection of the brain and body, this brain function is tightly connected to the psychological, mind aspect.

The Reverse Connection: How the Brain and the Body Influence the Brain

The interconnection, though, is not a one way street. The relationship between the brain, body and mind is bidirectional. How can body and mind influence brain functioning, the production of happy hormones and neurotransmitters, and relevant brain waves?

1. When it comes to body, health is the main aspect. A healthy body positively impacts brain functioning and overall well-being. Regular exercise, a balanced diet, and adequate sleep have been shown to promote the production of happy hormones such as serotonin, dopamine, and endorphins. Exercise, in particular, has been linked to increased levels of serotonin, which can improve mood and reduce feelings of depression.  

Proper nutrition provides the necessary nutrients for optimal brain function. Certain foods, such as those rich in omega-3 fatty acids, antioxidants, and B vitamins, have been associated with improved mood and cognitive function.

Here it also goes both ways. Just as you can engage in activities that benefit your brain and wellbeing, some other activities can damage brain functioning and diminish feelings of happiness. Excessive alcohol or drug use, chronic stress, a sedentary lifestyle, poor sleep habits, and a diet high in processed foods and lacking in essential nutrients. Chronic stress can trigger a release of stress hormones, impacting brain structures involved in regulating emotions and contributing to mood disorders. A sedentary lifestyle can lead to reduced blood flow to the brain and lower neurotransmitter production, negatively affecting cognition and mood. Poor sleep habits can disrupt brain function, impair memory consolidation, and increase the risk of mood disorders. A diet lacking in essential nutrients can deprive the brain of necessary fuel for optimal functioning, potentially leading to mood disturbances.

2. The mind is no less important. Our thoughts and perceptions can significantly influence brain functioning and emotional experiences. Positive thoughts, optimistic thinking, futures thinking, and cultivating a mindset of gratitude, hopefulness and mindfulness can contribute to a more positive emotional state. How does it work?

Engaging in positive thoughts and cultivating an optimistic mindset has a direct impact on brain functioning. When we focus on positive aspects of our lives or approach situations with optimism, we activate regions in the prefrontal cortex associated with positive emotions and cognitive flexibility. This activation leads to the release of neurotransmitters like serotonin and dopamine, which are associated with feelings of happiness and reward. Positive thoughts help reduce the activation of brain regions associated with stress and negativity, promoting a more positive emotional state.

Engaging in future-oriented thinking and cultivating hopefulness is another way to impact brain functioning and emotional experiences. When we think about positive possibilities for the future, it activates the brain's reward pathways, including the mesolimbic dopamine system. This activation generates feelings of anticipation, motivation, and optimism. The release of dopamine reinforces the positive anticipation and promotes a sense of hopefulness. Futures thinking can also activate the prefrontal cortex, enhancing cognitive processes such as planning, problem-solving, and decision-making, which further contributes to positive emotions.

When we cultivate gratitude and regularly focus on the things we appreciate, it activates brain regions associated with positive emotions, such as the prefrontal cortex and the anterior cingulate cortex. This activation increases the production of serotonin, promoting feelings of happiness and contentment. Mindfulness, on the other hand, helps to cultivate present-moment awareness and non-judgmental acceptance of our thoughts and emotions. This practice can lead to a reduction in stress and anxiety, as well as an enhanced sense of well-being and emotional balance.

On the other hand, chronic stress can negatively impact brain function and the production of happiness-related neurotransmitters. Adopting stress management techniques such as relaxation exercises, meditation, and engaging in activities that promote relaxation can help regulate stress hormones like cortisol and promote the release of happy hormones.

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Machine Existing An An Environment

Though a human is a complex system, there is an extra layer to the situation. Compex humans don’t function in vacuum, but in even more complex external environment, which also influences us, our bodies, minds, and brains. 

The social and cultural environment we live in can influence brain functioning and happiness. Factors such as social norms, cultural practices, and societal expectations can shape our beliefs, values, and experiences, impacting our emotional well-being.

Building and maintaining social connections can have a profound impact on brain health and happiness. Positive social interactions, supportive relationships, and a sense of belonging can trigger the release of oxytocin, a hormone associated with bonding and feelings of happiness.

There are also environmental stimuli. Sunlight exposure plays a crucial role in regulating the production of vitamin D, which is essential for brain health. Sunlight exposure helps regulate circadian rhythms, influencing sleep-wake cycles and overall mood.

Other external stimuli, such as nature, music, art, and engaging in pleasurable activities, elicit positive emotional responses. Exposure to natural environments has been linked to improved mood, reduced stress, and enhanced well-being. Engaging in activities that bring joy, pursuing hobbies, and finding meaning and purpose in life can positively influence brain functioning and happiness.

It's important to recognize that the brain is not solely influenced by internal factors but is also responsive to external influences. The brain is adaptable and can undergo changes in response to experiences and environmental factors. When we actively manage our physical health, psychological well-being, and engage with a positive external environment, we can create conditions that support the brain's optimal functioning and the production of happiness-related neurotransmitters and brain waves.

You Have The Power to Switch On Your Happiness

If you made it so far, now you know, that your happiness is very much your choice and action. 

The pursuit of happiness is indeed within your control to a significant extent. 

Different strategies will resonate with your unique needs and preferences, and it’s important to explore. All of the happyasahabit.club is devoted to exploration of the different options.

Why not make yourself happy? Happy people - happy world. Let’s build happy world one human at a time. Start with yourself. Build you happiness muscle. [28 day plan link]

Happy people = happy world. Start with yourself. 🙂 If you change yourself, you change the world.