There's literally stacks of research supporting the effectiveness of focusing on small, healthy moments in daily life to enhance overall wellbeing. In fact, there's so much, in such a broad array of areas, that I'm actually not even sure where to start...
But before we even get into the sciency stuff...
* (I'm told this place of "oh wow, life just isn't a constant struggle anymore!" is actually just what it's like to live as a normal person, but I wouldn't know! haha)
One important distinction here is that the core of a bliss list isn't another boring to-do type task list, but rather a treasure hunt — you have a map, you know these things are within reach, you should always be subconsciously looking for them (because treasure!), however you don't necessarily have to "find" them every day, but when you do, then it's a good moment you can celebrate.
The best approach is to make it a game, and not put yet another pressure on yourself — it's not "work", it's about noticing when and how you can find these things in your life.
More emphasis should be on simply thinking about these good-feeling things, then experiencing them should be easier. The key is "easy now, easy later" — take the pressure off, just do things you can easily do and make sure you fully experience the bliss of it.
"I love this concept of knowing and living from our bliss list because this actually supports our health"
Marci R.D.
Now, I could go on and on about how the BlissList (in it's original paper form I created years ago) helped to turn the tide with long-term clinical depression for me personally, but I'm sure you're not here for stories (plus it's all in my book anyway). You're probably also too busy to read every research study that is behind this app, but let's look at a few key points...
The PERMA model – a key framework in positive psychology – emphasizes the importance of positive emotions, engagement, relationships, meaning, and accomplishment in fostering happiness and wellbeing [Ref: PositivePsychology.com].
Studies have shown that positive emotions not only enhance psychological health but also bring physiological benefits such as improved immune function and cardiovascular health. Engaging in activities that elicit these emotions, like those we love tracking ourselves (e.g., pet cuddles, walks in the park), can lead to a healthier and more fulfilled life [Ref: World Of Wellness].
The "broaden-and-build" theory further explains how cultivating positive emotions can expand an individual's awareness and encourage novel, varied, and exploratory thoughts and actions (in other words, life just gets a lot more interesting). This theory suggests that positive emotions broaden an individual's momentary thought-action repertoire, which in turn builds their personal, physical, social and psychological resources [Ref: World Of Wellness].
And the list goes on and on...
Research shows that engaging in (and focussing on) positive activities, like those encouraged by BlissList, can influence gene expression. This process, known as epigenetics, highlights how lifestyle choices, including mindfulness and gratitude, can promote physical and mental health by turning on beneficial genes.
So, by regularly noting what makes you feel good, you're not just improving your mood—you're potentially enhancing your wellbeing at a cellular level, which has a myriad of health benefits long-term.
[Ref: ncbi.nlm.nih.gov/pmc/articles/PMC4072714/]
In short, the longer you track your bliss, the better it gets AND the easier it gets.
Interventions based on positive psychology, like mindfulness and gratitude exercises, have been shown to boost mood and encourage healthier lifestyle choices. The upward spiral theory highlights how positive emotions are intrinsically linked to increased motivation for engaging in health-promoting behaviors, which then further enhance wellbeing [Ref: IntechOpen].
These scientifically backed strategies built into the BlissList app not only help us actually take notice of all the many good-feeling moments in our lives, but also further develop more positive habits and fundamentally enhance our quality of life by fostering an environment that promotes positive psychological growth. So that's why we made the BlissList app – reinforcing the importance of small, positive activities in achieving lasting wellbeing and helping people life their best life—today (not just in hindsight!).
"I love the idea of a bliss list because it's not a bucket list. Instead, it's more about what brings you happiness and contentment right now."
LifeByDeanna.com
The BlissList app, with its daily focus on gratitude and personal well-being, harnesses the brain's salience network to foster positive mental health outcomes. In neuroscience, the salience network – crucial for detecting and filtering salient stimuli – plays a key role in emotional regulation and cognitive functioning.
Practising gratitude has been shown to activate the brain's reward system, particularly areas associated with dopamine release, which enhances feelings of pleasure and motivation. Research indicates that gratitude can reduce levels of cortisol, the stress hormone, thereby improving stress resilience and emotional stability. Additionally, expressing gratitude increases activity in the prefrontal cortex, the region involved in managing emotions and executive functions [source].
The salience network, comprising regions like the anterior insula and anterior cingulate cortex, helps the brain identify and respond to important stimuli. By focusing on positive aspects of life, such as those recorded in a gratitude journal or checking off good-feeling activities in a BlissList, individuals can train their brain to recognise and prioritise positive experiences. This shift in focus can lead to a more positive outlook and better emotional regulation [source].
The BlissList app encourages users to regularly engage in simple activities that promote well-being across various domains, including health, creativity, community, and mindfulness. By tracking these activities and reflecting on moments of gratitude, users can enhance their engagement with the salience network, promoting sustained positive changes in mood and overall mental health.
"It isn't a cure-all, but it is an amazing tool in my box that makes a huge difference. To be honest, it's so easy I wouldn't have believed how effective it was until I tried it myself. The upward spiral feels automatic now."
For further reading and detailed research on how gratitude and tracking good-feeling activities influences our wellbeing, you can explore the following sources:
Beyond that, there are hundreds of other great sources online. Get your geek on and search "upward spiral theory", "salience network" and "epigenetics" to your hearts content!
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