To forget oneself is to be happy.

Much of what makes an hour heavy is the running commentary about how you are doing in it. When you are absorbed in something outside yourself, that commentary goes quiet, and the hour feels light without your having arranged anything. Happiness of this kind is less a thing you acquire than the absence of self-watching.

Notice which activities make you lose track of yourself: a piece of work, a long conversation, a walk with no phone in your hand. Put one of them into this week on purpose. Then resist checking on how happy it is making you while it happens.