Araz Gholami

The title is ambitious, isn’t it?
But here’s the thing: the human mind and body, though complex, are programmable. With the right inputs—backed by modern science—we can expect predictable outcomes. That’s all you need to tweak your mind and body to achieve anything.

Ready? Let’s start with the basics of happiness: it’s all about chemistry.

The Science of Happiness

Four chemicals drive joy in our brain and body:

1. Serotonin
2. Dopamine
3. Oxytocin
4. Endorphins

Every moment of pleasure—whether it’s a hug, a delicious meal, or crossing a finish line—boils down to these four chemicals. So, if we can reliably trigger them, happiness becomes inevitable.

Here’s how.

1. Serotonin: The Stress Buster

90% of serotonin is absorbed in your gut, the other 10% in your brain. The quickest way to get a serotonin boost? Through food.

Serotonin-rich foods include:

• Turmeric
• Fresh tuna (not canned)
• Bananas, dates, and celery
• Avocado (if you can afford it)

But it’s not just food. Activities like morning exercise, a cold shower, and healthy romantic or sexual relationships also spike serotonin.

Benefits of serotonin: Reduced stress, better sleep, improved social connections, and yes, even a stronger libido. This single chemical could solve half of humanity’s problems.

2. Dopamine: The Reward Chemical

Dopamine is what drives you to pursue goals or flirt with a stranger. It fuels excitement, confidence, and the will to act.

How to trigger dopamine quickly:

• Complete small tasks (the satisfaction of crossing something off your list is dopamine at work).
• Listen to soothing music.
• Take a cold shower.

3. Oxytocin: The Connection Builder

Known as the “love hormone,” oxytocin comes from social and emotional bonding.

Ways to increase oxytocin:

• Join supportive and uplifting groups.
• Build genuine connections (ditch toxic people).
• Engage in team sports or gym activities.
• Share love and affection—hugs, kisses, or just spending quality time with loved ones.

4. Endorphins: The Natural Painkiller

Endorphins are your body’s way of saying, “You’ve got this.” They reduce pain and boost feelings of calm.

Endorphin boosters:

• Aerobic exercise (preferably in the evening).
• Laughter and even crying.
• Cold showers.

The Plan: Build a Routine for Guaranteed Happiness

Knowing the tools is one thing. Using them is where the magic happens. Let’s design a simple daily routine to optimize your mind and body.

What to Cut

First, remove the noise:

• No sugar, refined flour, or junk food. Replace soda with water or herbal tea.
• No toxic relationships. Seriously, life’s too short.
• Limit phone use. Keep your phone away when you’re eating, working, or winding down.
• No smoking, doomscrolling, or negative news consumption.

Morning Rituals: Start Strong

1. Sleep deeply and wake early. No screens or lights before bed. Your bedroom should be pitch dark and quiet.
2. Upon waking, drink a glass of warm water with lemon.
3. Go for a morning run, hike, or do high-intensity home exercises with fresh air.
4. After your workout, take a cold shower.
5. Eat a light breakfast rich in protein and nutrients (honey, natural cream, whole-grain bread, dates, walnuts).

Midday Momentum: Keep It Clean

• Lunch should be simple: vegetables, lean protein (start with fish), and a multivitamin (B and D).
• Avoid distractions and consume only light, instrumental music if needed.

Evening Wind-Down: Slow the Pace

1. Have dinner early—ideally before 6 PM. A fiber-rich salad with olive oil is perfect.
2. No screens an hour before bed. Opt for puzzles, books, or light conversations.
3. Prepare for sleep: Take a warm shower, drink warm milk, and meditate if needed.

Handling Stress

Stress is the enemy of joy. It stems from two places:

• Anxiety (over the future)
• Regret (over the past)

Here’s the fix:

• Focus on lessons from the past, then move on.
• Make detailed plans for the future, so you stop obsessing.

Spend time on hobbies that calm your mind: puzzles, non-stressful movies, or storytelling podcasts.

Sleep: Your Foundation for Everything

A good night’s sleep is where productivity and happiness begin. If you can’t sleep:

• Try meditation: focus on your breath, inhale deeply, and exhale slowly.

No distractions. Just you, your breath, and the calm of the night.

Final Thought

Happiness isn’t random. It’s chemical, predictable, and within your control.
Start small. Stick to the plan. Feel the difference. Then repeat.