There’s a friend of mine, a French guy named Jules. He just loves life, and he has no time for anybody who is not happy.

If you ask Jules what’s his secret? He’ll just look up and say, “Stop asking why and start saying wow.” The world is such an amazing place. As humans, we’re used to taking everything for granted. Like what you and I are doing right now. We’re sitting indoors, wearing clothes, well-fed, and communicating with each other through space and time. We should be two monkeys sitting in the jungle right now watching the sun going down, asking ourselves where we are going to sleep.

My most surprising discovery in the last five years is that peace and happiness are skills. These are not things you are born with. Yes, there is a genetic range. And a lot of it is conditioning from your environment, but you can un-condition and recondition yourself.

You can increase your happiness over time, and it starts with believing you can do it.

It’s a skill. Just like nutrition is a skill, dieting is a skill, working out is a skill, making money is a skill, meeting girls and guys is a skill, having good relationships is a skill, even love is a skill. It starts with realizing they’re skills you can learn. When you put your intention and focus on it, the world can become a better place.

You decide it’s important to you. You prioritize it above everything else. You read everything on the topic.

It’s all trial and error. You just see what works. You can try sitting meditation. Did that work for you? Was it Tantra meditation or was it Vipassana meditation? Was it a ten-day retreat or was twenty minutes enough?

Okay. None of those worked. But what if I tried yoga? What if I kite-surfed? What if I go car racing? What about cooking? Does that make me Zen? You literally have to try all of these things until you find something that works for you.

When it comes to medicines for the mind, the placebo effect is 100 percent effective. When it comes to your mind, you want to be positively inclined, not incredulous in belief. If it is fully internal, you should have a positive mindset.

For example, I was reading The Power of Now by Eckhart Tolle, which is a fantastic introduction to being present. He shows you the single-most important thing is to be present and hammers it home over and over again until you get it.

He wrote about this body-energy exercise. You lie down and you feel the energy moving around your body. At that point, the old me would have put the book down and said, “Well, that’s BS.” But the new me said, “Well, if I believe it, maybe it’ll work.” I went into it with a positive mindset. I laid down and tried the meditation. You know what? It felt really good.

You can build good habits. Not drinking alcohol will keep your mood more stable. Not eating sugar will keep your mood more stable. Not going on Facebook, Instagram, or Twitter will keep your mood more stable.

Essentially, you have to go through your life replacing your thoughtless bad habits with good ones, making a commitment to be a happier person. At the end of the day, you are a combination of your habits and the people who you spend the most time with.

When we’re kids, we have very few habits. Over time, we learn the things we are not supposed to do. We become self-conscious. We start forming habits and routines.

Many distinctions between people who get happier as they get older and people who don’t can be explained by what habits they have developed. Are they habits that will increase your long-term happiness rather than your short-term happiness? Are you surrounding yourself with people who are generally positive and upbeat people? Are those relationships low maintenance? Do you admire and respect but not envy them?

There’s the “five chimps theory” where you can predict a chimp’s behavior by the five chimps it hangs out with the most. I think that applies to humans as well. The people who are the most happy and optimistic choose the right five chimps. You shouldn’t choose your friends haphazardly based on who you live next to or who you happen to work with. Choose your friends like your life depends on it. Because it does.

The most important trick to being happy is to realize happiness is a skill you develop and a choice you make. You choose to be happy, and then you work at it. It’s just like building muscles. It’s just like losing weight. It’s just like succeeding at your job. It’s just like learning calculus.

I have a series of tricks I use to try and be happier in the moment. At first, they were silly and difficult and required a lot of attention, but now some of them have become second nature. By doing them religiously, I’ve managed to increase my happiness level quite a bit.

The obvious one is meditation—insight meditation. Working toward a specific purpose on it, which is to try and understand how my mind works.

Just being very aware in every moment. If I catch myself judging somebody, I can stop myself and say, “What’s the positive interpretation of this?” I used to get annoyed about things. Now I always look for the positive side of it. It used to take a rational effort. It used to take a few seconds for me to come up with a positive. Now I can do it sub-second.

I try to get more sunlight on my skin. I look up and smile.

Every time you catch yourself desiring something, say, “Is it so important to me I’ll be unhappy unless this goes my way?” You’re going to find with the vast majority of things it’s just not true.

When we get something, we assume the world owes it to us. If you’re present, you’ll realize how many gifts and how much abundance there is around us at all times. That’s all you really need to do. I’m here now, and I have all these incredible things at my disposal.

I think working out every day made me happier. If you have peace of body, it’s easier to have peace of mind.

The more you judge, the more you separate yourself. You’ll feel good for an instant, because you feel good about yourself, thinking you’re better than someone. Later, you’re going to feel lonely. Then, you see negativity everywhere. The world just reflects your own feelings back at you.

Tell your friends you’re a happy person. Then, you’ll be forced to conform to it. You’ll have a consistency bias. You have to live up to it. Your friends will expect you to be a happy person.

Caught in a funk? Use meditation, music, and exercise to reset your mood. You can’t fix the mind with the mind - you have to fix the mind with the body.

No exceptions—all screen activities linked to less happiness, all non-screen activities linked to more happiness.

A personal metric: how much of the day is spent doing things out of obligation rather than out of interest? 

It’s the news’ job to make you anxious and angry. But its underlying scientific, economic, education, and conflict trends are positive. Stay optimistic.

Politics, academia, and social status are all zero-sum games. Positive-sum games create positive people.

Increase serotonin in the brain without drugs: Sunlight, exercise, positive thinking, and 5 good chimps.