Americans have been experiencing a decrease in overall happiness and the U.S. Surgeon General has announced loneliness and isolation are national epidemics. Experts say this is due to social isolation, lack of physical activity, decreased leisure time outside, and economic concerns all playing a part. Virginia Tech health and wellness expert Samantha Harden shares her ways to flip the script.

“Happiness is a fleeting emotion, contingent upon many external factors working in concert,” says Harden.  “Life is full of change, which impacts overall health and well-being, called flourishing.” Harden points to the six domains of flourishing which include: 

  • Happiness and life satisfaction 
  • Mental and physical health 
  • Meaning and purpose 
  • Character and virtue 
  • Close social relationships 
  • Financial and material stability 

“There is a call to action for our healthcare and educational systems to embrace the biopsychosocial-spiritual model to promote human flourishing across the lifespan,” says Harden. She suggests making a routine of positive activities to benefit overall flourishing. “Engage in movement that brings you joy, go outside, put a time limit on screen time, and stay connected with loved ones by voice or face.”

Exercise also increases happiness. “Remember that all movement counts - gardening, throwing a ball with your dog, sitting to standing a few times from your desk, as well as structured physical activity like a group fitness class or a strength-training routine.”

Harden stresses the importance of putting a time limit on apps to reduce screen time. “A time limit can cue you into when you’ve been mindlessly scrolling. Don’t forget, social media uses the same scroll technique as slot machines, literally meant to addict you.” She recommends that we look outside before looking at a screen every day and following the 20-20-20 rule. “Look 20 feet from your electronic devices for 20 seconds every 20 minutes. This is easier said than done, so try using the phone as an accountability buddy at first. Set a timer and you’ll realize how long it has been since you gave your eyes and mind a break.”

“Just like small movements throughout the day add up to meet your physical activity goals, small gestures of genuine connection can be a cure—as simple as the 5-minute phone call with a loved one,” says Harden.

Harden emphasizes the importance of supportive leadership in career paths that contributes to improved happiness. “Role clarity, boundaries, and finding purpose in what you do. If you struggle to identify your job as fulfilling your “purpose,” volunteer and tap into your skills and passions to serve the greater good.” 

Harden says that outside of our jobs, there is also a lot of emergent evidence that self-care through presence and healthy boundaries leads to greater time and interest in prosocial behaviors.“Evidence suggests that self-care leads to the opposite of selfishness.”

“Part of the cyclic nature that makes “happiness” so challenging is that people think the answer is in one more tip sheet, podcast, or conversation when you are not a problem to be fixed. Don’t get addicted to healing or changing. Lean more into acceptance.”

About Harden 

Samantha Harden is an associate professor in the Department of Human Nutrition, Foods, and Exercise with the College of Agriculture and Life Sciences at Virginia Tech. She also serves as an exercise specialist with Virginia Cooperative Extension. Her research focuses on the yoga kernels of mindfulness, breath work, and movement and how yoga can promote flourishing (personal, professional, and communal well-being) and longevity (healthy aging).

Schedule an interview

To schedule an interview with Samantha Harden, contact Margaret Ashburn in the media relations office at mkashburn@vt.edu or 540-529-0814.

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