Send good friends loving-kindness at the end of your day to bring joy to your days.

After three days of practicing this exercise, Tim Ferriss found himself wondering, “Why am I so happy?” throughout the day. He says this loving-kindness drill takes the focus off yourself entirely—which immediately resolves at least 90% of your mental chatter. Make this a habit, and joy will permeate your days.


  1. When lying in bed before sleep, think of three people you want to be happy.
    Perhaps two current friends and an old friend you haven’t seen in years.

  2. If you feel the joy of loving-kindness, bring your full attention to the joy.
    Feel the joy until it fades away, or simply continue to wish your friends happiness.


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