As the days get longer and the sun (hopefully) puts in an appearance, I always find summer brings a natural pause for reflection. After a busy first half of the year, it's the ideal moment to ask yourself: when did I last make time for the things that genuinely make me happy?
Because here's the thing - happiness isn't something that happens to you. It's a skill you develop and a choice you make. And there's no better season to start practising it than the one we're heading into now.
Our Brains Weren't Built for Happiness
Our brains evolved primarily for survival, not happiness. The amygdala - what neuroscientist Dr Steve Peters calls our "inner chimp" - is constantly scanning for threats, creating what researchers call "amygdala hijacks" that flood us with stress hormones. Thousands of years ago, this kept us safe from predators. Today, it's triggered by a difficult email, a notification buzzing on your phone, or the thought of a tricky conversation you've been putting off.
Understanding this mismatch between how our brains are wired and the world we now live in is the first step towards greater happiness. We can't switch off our threat-detection system, but we can learn to recognise when it's overreacting - and use the summer months to give it a rest.
Six Needs Worth Meeting This Summer
Tony Robbins identified six fundamental human needs that drive our behaviour, and I think summer gives us a brilliant opportunity to address each one:
Certainty - We all crave safety and predictability. Use the quieter summer weeks to get your business and personal life in order, so you can relax with a clear head rather than a nagging sense that something's been left undone.
Variety - The counterbalance to certainty is novelty. Summer is made for this. A change of scenery, a new hobby, a spontaneous day out - these are exactly the things that break up routine and inject some life back in.
Significance - We need to feel valued. Take stock of what you've achieved this year so far. You've likely done more than you're giving yourself credit for.
Connection - Humans thrive on belonging. Whether it's a barbecue with friends, a family holiday, or simply making time for the people who matter, connection is fuel for happiness.
Growth - If you're not growing, you're standing still. Summer is a natural time to pick up a book, learn something new, or revisit a passion you've let slide.
Contribution - The highest need of all is making a difference beyond yourself. This might be volunteering, mentoring, or simply being more present for the people around you.
Practices Worth Building Into Your Summer
Some of the happiest, most resilient people I know share a handful of simple habits - and summer is the perfect season to start them.
Rational optimism. Despite what the news might have you believe, most global metrics are actually improving. Limiting your news consumption, particularly notifications, does wonders for your peace of mind. During the pandemic, entrepreneur Mo Gawdat kept himself centred by checking the news just once a week rather than constantly monitoring it.
Quietening the voice in your head. As The Chimp Paradox explains, we are not the voice in our head - we're the observer of it. When negative thoughts creep in, especially at night, tell your "chimp" to be quiet. It's a small habit that interrupts the stress cycle before it takes hold.
Managing your expectations. In Solve for Happy, Mo Gawdat sets out a simple equation: Happiness = Events minus Expectations. When our expectations outstrip reality, we end up disappointed. It's often why people with the least are happier than those with the most.
Embracing vulnerability. Brené Brown's research shows vulnerability isn't weakness - it's courage. Her own breakthrough came when she abandoned her prepared talk and spoke authentically instead. That's the talk that launched her to global recognition.
Finding meaning in obstacles. Ryan Holiday's The Obstacle Is the Way draws on ancient Stoic wisdom to show how challenges become opportunities. As Marcus Aurelius put it, what stands in the way becomes the way.
Getting outside for morning light. Mark Allen, six-time Ironman World Champion, has always spoken about the power of sunrise for regulating mood, energy and sleep. With the early sunrises of summer, there's never been an easier time to get outside first thing and start the day with a bit of perspective.
Following your own path. As Paulo Coelho writes in The Alchemist, when you want something deeply enough, the universe conspires to help you achieve it. Summer's slower pace is a good time to reconnect with what your own version of that looks like.
Make This the Summer You Take Time for You
The most liberating perspective of all is realising that whilst we should love and respect others, their opinions of us are none of our business. That thought alone can free you from a huge amount of unnecessary pressure.
As the Dalai Lama reminds us, happiness is not something readymade - it comes from your own actions. So this summer, rather than waiting for happiness to find you, why not take some deliberate time out to enjoy the things you're passionate about? Whether that's a hobby you've neglected, time with people you love, or simply a slower morning with the sun on your face - the happiest people don't have the best of everything. They make the best of everything.
What one practice will you commit to this summer to strengthen your happiness muscle?
