It's a totally free and super easy way to make your life happier and healthier. Maybe hit the gym for a half hour or take a walk with a friend at lunch. The goal is to move a bit more and then to track what you do in this exercise activity.

Well, as you saw in the lectures, the act of getting enough sleep every night can have a host of positive benefits. It's a totally free and super easy way to boost your mood and your health. Try to shoot for around 7 to 8 hours a night and when you do track your sleep in the ReWi app.

So going on vacation, or spending some time in an awesome art gallery, or going to Europe to check out the wonderful paintings there, or going to a concert. To test this, Leaf Van Boven and colleagues actually did this study where they had friends rate hearing about other people's experiential or material purchases. And we know this from a cool study by Howell and Hill, who actually did the normal things, talk about an experience or a material purchase you just made, and do all these ratings for it about your happiness.

Problem though, is that if we go back to our list of things, that we have hedonic adaptation for like awesome stuff that we're going to buy, fair enough, I can use this strategy. The second reason that savoring is really important, is it kind of focuses you on that experience for even longer, and that can also help you prevent adaptation. A similar thing to do, although it works in a slightly different way, is this strategy of pretending as though this day was your last.

It feels like the kind of thing you don't want but turns out it can have a powerful effect on both resetting your reference point and inhibiting hedonic adaptation, and that's interrupting your consumption. But it turns out that if you can force yourself to have an interruption in the good times, to stop it and then come back to it later, what you find is that you're actually setting your reference point in a very positive way. You don't predict - you think you're going to be at the basic same level but you start re-experiencing what you liked about this song before, you've broken your hedonic adaptation, and you've changed your reference point.

We've also seen intentional strategies that will let us start feeling happy about this stuff again. This is the good news is that, all this stuff can in fact make us happy if we reset our reference points, if we don't hedonically adapt to it. They're going to feel effortful at first when you start them, when you first sit down to write this gratitude thing it's not like that's going to be a habit that you have, you have to put that in place for the first time.

The good news is though is this, in some ways, these techniques that we've just talked about are really powerful, because they don't take as much work for you guys to fully overcome your miswanting. Back in the day, it was just like post what's happening, and now, it's pictures and media and these Snapchat stories, you really curate this narrative about how awesome you are and stuff. And so, that means that yes, there's probably some difference between going to your grandmother's house and going on this other crazy vacation, but in practice, if you're savoring the things that are positive, if you're grateful about the things that you have, if you're kind of being mindful throughout it, sometimes you can make those experiences just as good or at the very least, since we're never kind of doing the absolute line by line comparison, your minds just won't notice.