Right now feels like ... a lot. But, you can make a difference in people's lives and national events — and science has tips on how.

One of my favorite social scientists — Hahrie Han of Johns Hopkins — just won a MacArthur Genius Grant for her work studying how regular people create real social change.

So, how do we actually change the world? What works? (And how do you become a U.S. Senator?)

Groups of regular people can make a huge difference.

There are thousands of examples of small groups triggering big changes. But it’s the group part that matters. So volunteer at a nearby school, or join a non-profit board, or work on a campaign, and do it with friends. It’s better to find one big issue you care about, rather than lots of small causes. It’s best to start local — that way, small wins help you build coalitions. And you won’t be lonely: Civic engagement is contagious — and it makes you happier. (That said, social media posts alone don’t do much.) So, find an issue you care about, join a local group (or start one), and then gather in person.

Okay, but what exactly should our group do?

First, contact your lawmakers: A relatively small number of phone calls and postcards can make a real difference. (Emails, however, tend to have less impact. It takes almost 50 digital messages to equal a face-to-face discussion.) Donating money (even small amounts) gets attention — and it is much better to ‘bundle’ your donations with people you know, so the recipient is aware there’s a coalition paying attention. Finally, get to know your neighbors (so you can call city hall together) — and, just as important, get to know your lawmaker’s neighbors, so when an issue comes up, you can ask everyone on their block to put out lawn signs. (Nothing convinces someone an issue is big like seeing that their neighborhood awash in signs.)

Should I run for office myself?

Yes! Lots of political and civic positions are part-time, and it’s relatively easy to run or get appointed. (You can find a list of your local elections here.) And, there’s lots of resources on how to run for conservatives and liberals, millennials and boomers, as well as women and veterans and immigrants and everyone in between. The first step is to ask your friends to help — and then get ask them to ask their friends to help. (A handful of volunteers can win a local race.) It doesn’t take much to get real power. (I recently had to beg a panel of local appointees to let me cut down a tree.)

This all sounds great, but I’m feeling discouraged. How do I avoid burnout and despair?

Studies show that the people who feel the most despair are often the ones who are least involved in their communities — so, if you feel bad about the world, join a group working to change it. (You’ll feel better afterwards.) Also, it’s okay to complain to your friends! (And you’ll meet new friends to commiserate with at all the rallies.) Also, it’s important to spend time with the people you are helping: You need to see your work having an impact. Finally, it’s okay to take a break! And stop caring for a day! Life is long. Humanity has faced many crises. Politics has been bleaker than today, and we survived. We will make it through — particularly if we get busy with our friends.

I’m trying something new with this newsletter - more frequent posts, broader topics. Let me know if it’s working. (It takes a bit of effort to make these missives, and I want to make sure it’s a good use of time.)

And please let me know in the comments what you are doing to improve the world, so we can all imitate you!