According to research by Professor Kristin Neff, people who are compassionate to themselves have better immune function and slower aging because the practice reduces stress hormones like cortisol.

Palliative care nurses find that people at the end of their lives consistently express the same regrets, such as working less and wishing they had allowed themselves to be happier.

The part of our brain that constantly desires more is an evolutionary relic that is no longer well-suited for the modern world and often leads to discontent.

Core happiness is a practical skill built upon three pillars: Alignment (your actions match your values), Contentment (peace with your life), and Control (a sense of agency).

Behaviors like excessive sugar, alcohol, or social media use are often "junk happiness habits" used to distract from an inner void caused by a life that is not in alignment.

Practice intentional solitude each day, like a walk without distractions, to get a "daily holiday" that provides the mental perspective needed to assess your life.

You can learn to recognize subtle physical signals, like muscle tightness in your back, as an early warning system for rising stress, allowing you to take preemptive action.

You can train yourself to avoid an emotional stress response by consciously choosing a more compassionate perspective, or a "happiness story," for any negative situation.