Celebrating International Day of Happiness: 20 March

✅ Today's Friday • 📖 11 mins read

— By Dr. Sandip Roy.

March 20th is the International Day of Happiness (IDH).

The United Nations declared March 20 as the International Day of Happiness as a recognition of happiness as a fundamental human right, and a universal goal and aspiration.

This is a call for a more balanced, fair, and inclusive approach to happiness and well-being for all people and communities.

Happiness is both a positive emotional state, associated with smiling, laughing, and feeling good (e.g., I feel happy today), and assessments and judgments about life (e.g., I’m happy with my life overall).

Let’s make March 20 a day to be happy and spread happiness to those around us!

World Happiness Report (WHR)

See this year’s World Happiness Report (WHR).

The 2026 World Happiness Report ranks 147 countries based primarily on life evaluation data from the Gallup World Poll. In it, respondents are asked to rate their current lives on a scale of 0 to 10, with 10 being the best possible life for them and 0 being the worst possible life. 

In 2026, the World Happiness Report’s theme was Happiness and Social Media, with a specific focus on social media’s impact on those under 25. It found that “the estimated relationship between internet use and wellbeing … is strongly negative for Gen Z, moderately negative for Millennials, near zero for Gen X, and slightly positive for Baby Boomers.”

Key Findings for 2026

• Platform Design: Platforms facilitating social connections, like WhatsApp, show a positive association with happiness.
• Algorithmic Feeds: Content driven by algorithmic feeds and influencers on platforms like Instagram and TikTok is linked to lower life satisfaction.
• The NANZ Crisis: In the United States, Canada, Australia, and New Zealand, life evaluations for people under 25 have fallen by an average of 0.86 points.
• School Belonging: Feeling a sense of belonging at school is a six times stronger predictor of life satisfaction for girls than social media use.
• The Seven-Hour Threshold: People who use social media for more than seven hours a day have much lower wellbeing than those who use it for less than one hour.

Finland is the happiest country in the world in 2026, for the ninth year in a row. Finns rated their lives an average of 7.764 out of 10, based on high levels of social support, trust, freedom, and health.

Costa Rica took the fourth position, the highest ranking ever for a Latin American country. The United States sits in 23rd place. The United Kingdom ranks 29th. India ranks 116th.

“The relationship between social media and happiness is contingent upon both platform design and the broader cultural and social context in which social media use takes place.” — John F. Helliwell, Lead Editor.

10 Ways To Be Happier: From Happiness Research

Researchers say that happiness is more of a skill than a situation-based factor. It means we can teach ourselves to be happier, instead of depending on circumstances to make us happy.

1. Digital Mindfulness & Platform Choice

The World Happiness Report 2026 marks a shift in how we view digital life. It indicates that our well-being depends less on “screen time” and more on platform architecture and how we engage with content.

• Choose Connection Over Feeds: Use platforms designed for private communication, such as WhatsApp. These social connection tools show positive associations with happiness, whereas algorithmic feeds on Instagram or TikTok are linked to lower life satisfaction.
• Avoid Passive Scrolling: Mindless scrolling through visual content often triggers social comparison and envy. Passive use is a major contributor to stress and depressive symptoms, especially among younger users.
• The Seven-Hour Threshold: Limit daily social media use. The 2026 data shows that those spending over seven hours daily (“heavy users”) report significantly lower well-being and higher stress than moderate users.
• Foster Real-World Belonging: For adolescents, a sense of belonging at school is a six times stronger predictor of happiness than their social media habits.
• Expert Tip: The “Goldilocks” Hypothesis. The 2026 report suggests that a small amount of internet use (under one hour daily) is actually better for happiness than no use at all. This “just right” amount supports social coordination, but the benefits vanish as usage becomes heavy or passive.

“The relationship between social media and happiness is contingent upon both platform design and the broader cultural and social context in which social media use takes place.” — WHR 2026

2. Positive relationships

“Human happiness is driven by our relationships with others. Investing in positive social connections and engaging in benevolent actions are both matched by greater happiness.” – Lara B. Aknin

Studies suggest that close relationships were found to delay mental and physical decline, and were better predictors of long and happy lives than social class, IQ, or even genetic factors (Vaillant, 2008; Harvard Grant Study: 1938–2022).

Try one of these to build a positive relationship within the next 24 hours:

• Share a funny or uplifting story with a friend.
• Tell a friend something that you appreciate about them.
• Ask a friend to join you for coffee, tea, or some other beverage.
• Send a quick text or call to a loved one just to check how they’re doing.
• Invite a friend to join you for an activity, like cooking together or going for a walk.
• Ask someone how their day has been, and then listen to them without interrupting.
• Plan a fun outing together, like a trip to the park, a museum, or just a quick adventure in town.
• Give a small, thoughtful gift for no reason, like their favorite snack, a handwritten note, or a plant.

3. Acts of kindness

Acts of kindness towards others (prosocial behaviors) trigger the release of mood-boosting chemicals like serotonin and dopamine in your brain, boosting both your mood and theirs. The 2026 report confirms that prosocial behavior and trust remain the fundamental foundations for high life evaluations.

• Perform one small act of kindness for a stranger daily. Hold a door, pay for someone’s coffee, or leave an encouraging note.
• Practice active listening with friends and family. Put away your phone, maintain eye contact, and fully engage without interrupting. A gift of full presence reduces feelings of loneliness.
• Start a “kindness by post” tradition. Send handwritten notes or small gifts to friends or community members who need encouragement. It enhances community belonging.
• Create a kindness ritual at home or work. Put up a kindness board where people can post notes of appreciation for others, or implement a weekly “thank you” initiative for support staff. These foster psychological safety and unprejudiced communication.
• Be kind to yourself daily. Practice self-compassion through positive self-talk, taking short breaks from routine life, or celebrating small wins. Self-kindness reduces cortisol production and reduces stress, making you more available to help others.

Aknin & Dunn (2012) suggested that prosocial spending is a promising path to sustainable happiness. It increases happiness, which in turn inspires prosocial spending.

In a previous study, Dunn & Aknin (2008) found that people who spent money on others felt greater happiness than those who spent it on themselves.

4. Purpose of your life

Having a high sense of purpose in life is linked to a lower risk of demise from all causes and cardiovascular events (Cohen & Bavishi, 2016).

What gives you a sense of fulfillment beyond just pleasure?

• Clarify your top 5 core values and take weekly actions to honor them.
• Try one new activity weekly to discover what brings you flow and energy.
• Practice small, daily acts of purpose to build meaningful momentum over time.
• Create an Ikigai map to identify where your passions, skills, and contributions intersect.
• Journal your life story to uncover recurring themes and draft your future purpose-driven chapter.
• Ask 5 trusted people about your unique strengths and contributions to gain external clarity.

Find out what makes your life meaningful. It can help you live longer, as the Blue Zones Research suggests people with a clear purpose live up to 7 years longer.

5. Making 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. Exercising 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.
• The best exercise for happiness is one that you genuinely like doing: walking, dancing, swimming, tai-chi, yoga, or anything else.

7. Mindfulness practices

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. Learning 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. Savoring the joys of 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
• Extend positive moments
• Share good news immediately
• Spend time outdoors; research shows green spaces and natural environments improve mood.

10. Daily gratitude

The Three Good Things happiness exercise boosts happiness by 42% over 6 months [Seligman, 2005].

• Start or end your day by listing three things you’re grateful for. A good cup of coffee, a nice talk, or a beautiful sunset.
• Write a gratitude letter to someone you appreciate. Take a few minutes to express your thanks. Even if you don’t send it, the act of writing can lift your mood.
• Feel grateful when you eat. Take a moment to silently express thanks for the food, the hands that prepared it, and the people you share it with.
• Share gratitude with others. Tell someone you’re thankful for what they did. A simple “I’m so grateful for your help today” can brighten their day and yours.
• Keep a gratitude jar or journal. Write down one thing you’re thankful for each day, and put it in the jar or record it in your journal.

Happiness Action Plan

Measure your happiness. 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 of poverty, social turbulence, oppression, and lack of basic rights and freedoms.

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:

1. How you spend your money has a greater impact on your happiness than how much you earn.
2. Spending money on experiences tends to bring more happiness than material possessions.
3. The feeling that you have enough money matters more to happiness than being wealthy.
4. Beyond a certain income level, more money has diminishing returns on happiness.
5. 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:

1. Be Mindful (Ask, How am I feeling right now?)
2. Be Kind (Ask, Who do I want to send love to?)
3. 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.

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