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The consequence is imaginable — my sleep quality3 as I stayed up late, scrolling (滚屏) through endless feeds. Worse still, my classmates were engaging in meaningful activities and making progress while I was merely using up my previous advantages and became4. This contrast5 my self-criticism. So in January, I decided it was time for a6.

I7 my social media exposure by consciously redirecting my focus to other fulfilling activities. Rather than mindlessly scrolling through my phone, I8 reading and physical workout. I also packed the phone away before bedtime, allowing my mind for a9 night's sleep.

But staying on track is10, especially in an age when a smartphone is a necessity. Sometimes, I just couldn't resist the constant stream of notifications, which led me to scroll before bedtime once again.11, I must admit that change is a process and failure is one of the steps to make12.

Now my mind and body are already thanking me. My spirits have13 risen. Besides, I've lost 12 pounds and worked with higher14. I know I still have a long way to go, but I feel proud as I am becoming a better me with a sense of15 in life.

You might think the International Day of Happiness on March 20 is a day to practise positive thinking or to give thanks for the things in your life that make you happy. The UN thinks happiness will only be for everyone when the people of the world are equal.

Usually on this day (and also on 23 September), the sun shines directly above the Earth's equator, which is called an equinox (昼夜平分点). On this very day, day and night last for almost equal time all over the Earth. Thousands of people are expected to participate sharing happiness with others each year.

How did the idea start? The idea goes back to 1972, when the King of Bhutan, Jigme Singye Wangchuck, said that we should measure a country's progress by its happiness and not just how much it produces. Bhutan developed a system to measure happiness based on things like people's psychological health, their general health, how they spent their time, where they lived, their education and their environment. People in Bhutan answered about 300 questions, and the results were compared every year to measure progress.

The man behind the International Day of Happiness. In 2011, a UN adviser called Jayme Illien suggested the idea of an international day to increase happiness. His plan was accepted by Secretary-General Ban Ki-moon in 2012. Jayme was born in India, and he became an orphan when he was a child. She travelled the world to help orphans and she took Jayme with her. He saw children like him, but they were not as lucky as him because they were often escaping wars or they were very poor. He wanted to do something about it, so he worked in the field of children's rights.

A. Why 20 March?

B. What really happened?

C. Happiness is free — share it with others

D. He called it Gross National Happiness (GNH).

E. He was adopted by an American nurse, Anna Belle Illien.

F. But it's actually a UN project with a more serious purpose.

G. Since 2013, the International Day of Happiness has been celebrated in 193 UN member states.

Mario Attie-Picker, a philosopher at Loyola University Chicago, proposed a relatively simple idea: Maybe we listen to music not for an emotional reaction — many subjects reported that sad music, although artistic, was not particularly enjoyable — but for the sense of connection to others. This helps explain our love of sad music: it's not about enjoying sadness, but valuing the connection it provides.

Supporting this idea is the work of Patrik Juslin, a music psychologist who believe that there are cognitive mechanisms through which sadness can be induced (诱发) in listeners. Maybe, sadness is such a strong emotion and its presence can cause a positive empathetic reaction: Feeling someone's sadness can move you in some way. "You're feeling just alone," said Dr. Knobe, an experimental philosopher and psychologist at Yale University. "And then there's the similar experience where you listen to some music, or you pick up a book, and you feel like you're not so alone."

To explore this, an experiment was conducted. They gave one of four song descriptions to more than 400 participants. One description was of a song that "delivers deep and complex emotions" but was also "technically bad". Another described a "technically perfect" song that "does not deliver deep or complex emotions". The third song was described as deeply emotional and technically perfect, and the fourth as technically bad and unemotional.

The participants were asked to evaluate whether their song "shows what music is all about". The result was that deeply emotional but technically bad songs best reflected what the music is; emotional expression was a more evident value than technical performance. Music is more than a collection of notes and rhythms — it is a powerful medium for shared human experiences. Sad music, in particular, allows us to feel understood and less lonely.