• Modified: Feb 18, 2025 • Read in: 6 mins
— By Dr. Sandip Roy.March 20th is the International Day of Happiness.
The United Nations General Assembly (UNGA) recognizes these goals:
- Happiness is a fundamental human right.
- Happiness is a universal goal and aspiration.
Calling for “a more inclusive, equitable and balanced approach to … promote the happiness and well-being of all peoples,” it declared March 20 as The International Day of Happiness in 2012.
It’s a day to actively promote happiness and well-being among people and communities.
Let’s celebrate March 20 as a day to be happy, healthy, and positive mental health or everyone.
World Happiness Report
See this year’s World Happiness Report.
The WHR ranks countries based on happiness and well-being levels, considering factors such as income, social support, life expectancy, freedom to make life choices, generosity, and perceptions of corruption.
Finland has been the happiest country in the world for the 7 years in a row.
10 Evidence-Based Ways To Increase Happiness
Happiness is a skill. We can excel at this skill with evidence-based, deliberate actions and routines:
1. Build positive relationships
An 80-year study reveals relationships predict happiness better than wealth or fame (Harvard Grant Study, 2019).
- Spend 6+ hours weekly in social connection Regular social connection increases longevity by 50% (Holt-Lunstad, 2015).
- Schedule 2-3 meaningful conversations weekly.
- Practice 4:1 positive-to-negative interaction ratio.
2. Practice daily gratitude
The Three Good Things happiness exercise boosts happiness by 42% over 6 months [Seligman, 2005].
- Write 3 positive events daily
- Note why each happened
- Express thanks to one person daily Gratitude activates dopamine and serotonin production [UCLA Mindfulness Center, 2021].
3. Practice acts of kindness
Five acts of kindness per week increase life satisfaction by 41.66% [Lyubomirsky, 2005]. Kind acts boost oxytocin levels for up to 2 hours [Hamilton, 2016].
- Help someone unexpectedly
- Compliment three people daily
- Volunteer 2 hours monthly
4. Find the purpose of your life
People with clear purpose live 7 years longer [Blue Zones Research, 2019]. Purpose correlates with 23% reduction in mortality [Cohen, 2016].
What gives you a sense of fulfillment beyond just pleasure?
- List your top 5 personal values and passions.
- Do at least one daily activity that align with your values
- Create a mission statement around what makes your life meaningful.
5. Make time for joy
Find time to indulge in joyful pursuits, even if your life is busy. Regular enjoyable activities reduce depression risk by 31% [Berkeley Well-Being Institute, 2020].
- Block 2 hours weekly for hobbies
- Try one new activity monthly
- Record joy levels (1-10) daily
Did you know that we misjudge what will make us happy in the future? This is because we view the future through the filter of the present. This is hedonic forecasting bias.
6. Exercise 150 minutes a week
Exercise makes you happier. Exercise increases BDNF protein by 3x, boosting mood [Ratey, 2018]. 30 minutes of exercise may equal one dose of antidepressant [Harvard Medical School, 2021]:
“Not exercising is like taking a depressant.” — Tal Ben-Shahar
- 150 minutes weekly moderate activity (or 30 mins 5 days a week)
- Exercising with others can amplify the happiness you get from physical activity.
- Best exercise for happiness is one that you genuinely like doing—walking, dancing, swimming, tai-chi, yoga, or anything else.
7. Practice mindfulness
Mindfulness is bringing present-moment awareness to your thoughts, emotions, and senses. Mindfulness meditation can reduce anxiety by 39% in clinical trials [Goyal, 2014].
- 10 minutes morning meditation
- 3 mindful meals weekly (mindful eating)
- Body scan before sleep
8. Learn to handle stress
A positive stress mindset reduces our stress hormone cortisol by 23% [McGonigal, 2015]. Reframing stress as helpful improves performance by 34% [Crum, 2017].
- Practice diaphragmatic breathing (for vagus stimulation)
- Map personal stress triggers
- Create stress action plans
A secret — those who think they can handle their stress can actually handle it better, and are happier.
Another secret — let yourself enjoy the “relief” period after your stressful challenge has passed.
9. Learn to savor life
Savoring is unhurriedly relishing life’s positive experiences.
Savoring increases happiness by 60% and reduces depression by 35% [Bryant, 2005]. Active savoring boosts positive emotions for up to 4 hours [Quoidbach, 2010].
- Take mental photographs
- Share good news immediately
- Extend positive moments
- Spend time outdoors — research shows green spaces and natural environments improve mood.
10. Strengthen your strengths
You are better off being happy when using your strengths, rather than fixing your weaknesses.
Using signature strengths daily increases happiness for 6 months [Peterson, 2009]. Strength use correlates with 38% higher productivity [Gallup, 2017].
- Take VIA strengths assessment
- Apply top strength daily
- Share strengths with team
Action Plan
Start small, build consistently.
- Choose 1-2 practices today
- Track happiness for 30 days
- Add one practice monthly
- Review progress quarterly
Happiness is both a momentary experience (hedonia) and a sustained state of being (eudaimonia).
Why Do We Need An International Day of Happiness?
The International Day of Happiness is a reminder that happiness is a fundamental human right. It asks us to —
- relish the simple joys of life,
- spend time on our relationships,
- find our sense of purpose in life,
- pursue inner peace and flourishing,
- realize the importance of positive mental health.
This is also a day to remember that our world has happiness inequality. Millions still live in unhappy conditions — poverty, violence, oppression, and lack of basic rights and freedoms.
What Can We Do For A Happier Environment?
- Reduce your environmental impact (carbon footprint) responsibly.
- Adopt eco-friendly habits and sustainable choices that align with your values.
- Protect natural resources and live sustainably to contribute to a better shared future.
Social Media And Happiness
Studies have shown that excessive social media use can contribute to anxiety, depression, and loneliness.
- Don’t mindlessly scroll through feeds. Use social media with intention and purpose.
- Follow accounts that inspire you rather than make you feel inadequate.
- Take breaks from social media to nurture real-world relationships.
- Engage in hobbies and activities that don’t involve screens.
Money and Happiness
The relationship between money and happiness is more complex than you think. That’s one reason why the UNGA asks nations to focus not just on economic growth.
5 facts about money and happiness:
- How you spend your money has a greater impact on your happiness than how much you earn.
- Spending money on experiences tends to bring more happiness than material possessions.
- The feeling that you have enough money matters more to happiness than being wealthy.
- Beyond a certain income level, more money has diminishing returns on happiness.
- People who prioritize wealth over other life domains tend to be less happy.
Final Words
The International Day of Happiness reminds us to prioritize happiness and well-being. Positive habits like gratitude, kindness, and altruism can improve our happiness and create a more joyful world.
Three shortcuts to happiness:
- Be Mindful (Ask, How am I feeling right now?)
- Be Kind (Ask, Who do I want to send love to?)
- Be Grateful (Ask, What am I thankful for?)
√ Also Read: 10 Ways To Be Happy In Daily Life: What Experts Say?
√ Please spread the word if you found this helpful.
