Happiness is a state of mind and you can achieve it by making small changes in your daily routine.
In today’s fast-paced world, people often forget to take a break and enjoy the little things in life. This can lead to stress and anxiety, which can have a negative impact on mental health.
Positive psychology experts have identified ten easy ways to increase our happiness.
These are simple yet effective ways that can be easily incorporated into anyone’s daily routine.
These happiness boosters can reduce your stress in daily life and improve overall well-being.
10 Ways To Be Happy Every Day: Solid Tips From Science
With a little bit of effort and dedication, anyone can achieve a happier and more fulfilling life. The key is to make small changes in your daily routines and stick to them consistently.
Here are the ten tips from happiness science that can help boost your happiness and well-being:
1. Learn to be more mindful in your day.
Mindfulness is the practice of being present in the moment, without judgment or distraction. It is a powerful tool for cultivating happiness because it helps you become more aware of your thoughts and feelings.
Research shows mindfulness can reduce stress, anxiety, and depression, and improve overall well-being. Start small by taking a few minutes each day to focus on your breath or the sensations in your body.
2. Spread your attitude of gratitude.
Gratitude is the practice of appreciating what you have, rather than focusing on what you lack.
Research shows that gratitude can increase happiness, improve relationships, and reduce stress. Start a gratitude journal and write down three things you are grateful for each day.
3. Don’t lose touch with your loved ones.
Humans are social creatures, and social connections are essential for happiness.
Research shows that people with strong social connections are happier, healthier, and live longer. Make time to connect with friends and family, join a club or group, or volunteer in your community.
4. Good happiness is based on good personal values.
Living in accordance with your personal values can lead to greater happiness and well-being.
This study inquired about the importance of four different categories of personal values: prioritizing social relationships, extrinsic achievements, physical health, and spirituality.
The findings showed that those prioritizing religion (i.e., spirituality) were the most likely to be happy, followed by those prioritizing social relationships, including family, friends, and neighbors.
Those who prioritized extrinsic achievements (money, power, educational attainment, work, and leisure), as well as health, were least likely to be happy.
So, identify your core values and make decisions that align with them. For example, if family is a core value, prioritize spending time with loved ones.
5. Deal with new challenges and embrace failures.
Challenges and failure are inevitable in life, but how we respond to them can impact our happiness.
Research shows that resilience, the ability to bounce back from adversity, is a key factor in happiness.
Practice reframing challenges as opportunities for growth and learning.
6. Learn emotional management to optimize your happiness.
Emotional management is the ability to regulate your emotions in a healthy way.
People who can manage their emotions are happier and healthier.
This study found that illusions of personal control over environmental outcomes reduced the experience of negative emotions, but did not build positive emotions.
Perceiving a loss of illusory control significantly reduced the experience of positive emotions, but had no effect on negative emotions. It suggests that positive illusions of control can benefit from optimistic perceptions, even if these perceptions are illusory.
To build more emotional control, practice mindfulness, deep breathing, or other relaxation techniques to help regulate your emotions.
7. Your happiness depends on nature, sunshine, & greenery.
Nature has a powerful impact on our well-being.
Studies show that spending time in nature can reduce stress, improve mood, and ultimately improve health and overall well-being.
In 2020, researchers looked at 31 studies with a total of 1842 participants and found that being in nature can decrease stress levels, lower blood pressure, and reduce anxiety and depression. They also found that people who prioritize spirituality and social relationships are more likely to be happy than those who prioritize extrinsic achievements like money, power, and work.
So, spend time in nature, whether it’s a walk in the park, a hike in the woods, or simply sitting outside in the sunshine.
8. Practice adopting the role of a forgiver.
Forgiveness is the act of letting go of anger and resentment towards others.
Research shows that forgiveness can improve relationships, reduce stress, and increase psychological well-being, particularly among religious/spiritual populations.
This study found that forgiving someone can reduce negative emotions, increase positive emotions, improve relationships with others, and give a sense of meaning and purpose in life. It also found that factors like viewing the offender as spiritually similar or different, responsibility/karma, blaming, wanting restitution/apology, meditation, and prayer can influence the forgiveness-wellbeing link.
So, practice forgiveness by letting go of grudges and focusing on the positive aspects of your relationships.
9. Exercise daily for a quick happiness boost.
Exercise is not only good for physical health, but it can also improve mental health and happiness.
There have been consistent findings that people report feeling calmer after a 20- to 30-minute bout of aerobic exercise, and the calming effect can last for several hours after exercise.
It is important to note that everyone experiences a certain amount of stress on an almost daily basis, and it cannot be completely eliminated. It is good stress (eustress).
Stress is a problem when it’s too much (distress), and has a negative impact on behaviors, relationships, and health. About 75% and 90% of primary care physician visits are caused by stress-related illnesses.
Research shows that exercise can reduce stress, anxiety, and depression, and increase overall well-being. Incorporate exercise into your daily routine, whether it’s a walk, a yoga class, or a gym workout.
10. Rest & Relax to Recharge your happiness batteries.
Rest and relaxation are essential for happiness and well-being.
Taking breaks and practicing self-care can reduce stress, improve mood, and increase productivity.
Researchers surveyed 422 psychologists and found that practicing self-care in five areas – professional support, professional development, life balance, cognitive awareness, and daily balance – can reduce stress and prevent burnout.
It suggests that self-care is most effective when practiced proactively, as a preemptive measure aimed at reducing stress and avoiding negative outcomes like burnout.
The study also found that life balance, cognitive awareness, and daily balance are particularly important to psychologists’ personal and professional functioning.
Make time for rest and relaxation, whether it’s a bubble bath, a nap, or simply taking a few minutes to breathe deeply.
The Science of Happiness
Happiness is a complex emotion that has been studied extensively by scientists in recent years.
Positive psychology, a branch of psychology that focuses on the study of happiness and well-being, has identified several factors that contribute to happiness.
One of the key factors is the release of neurotransmitters such as serotonin and dopamine in the brain. These chemicals are associated with feelings of pleasure and reward, and are released when we experience positive events or engage in activities that we enjoy.
Research has also shown that there are certain behaviors and habits that can promote happiness.
There are also certain personality traits that are associated with happiness. Positive psychology research has identified several important traits, including optimism, gratitude, and resilience, that can help individuals cultivate a more positive outlook on life and cope with adversity more effectively.
By incorporating some insights from the science of happiness into our daily lives, we can cultivate greater happiness and live more flourishing lives.
Setting Goals for Happiness
Setting goals for happiness is an essential part of leading a happy and fulfilling life. When people set goals, they have something to look forward to and something to work towards.
Goals give people hope and a sense of purpose, which can help them feel happier and more satisfied with their lives.
To set goals for happiness, people should think about what makes them happy and what they want to achieve in their lives. They should focus on things that are within their control and that they can take actionable steps towards.
For example, if someone wants to be happier in their job, they could set a goal to learn a new skill that will help them advance in their career.
However, remember that setting happiness goals is not a one-time event.
People should regularly review and adjust their goals as they make progress toward them. This can help them stay motivated and make sure they are on track to achieving their desired outcomes.
Learning from Happiness Experts
Learning from happiness experts can be a great way to incorporate happiness into daily life.
One of the most well-known happiness experts is Gretchen Rubin, author of “The Happiness Project.” In her book, Rubin discusses her year-long journey to improve her own happiness and shares insights and tips that can be helpful for others looking to do the same.
Some happiness tips from Gretchen Rubin’s book “The Happiness Project”:
- Be specific about your intentions: Find what brings you joy and what causes negative emotions in your life. Focus on adding more positive elements, such as love, fun, enthusiasm, and engagement, while eliminating sources of irritation, anger, resentment, boredom, or guilt.
- Make resolutions for your happiness project: Start with simple resolutions that can have a great impact on your happiness. Like, take a few minutes each day to reflect on the things you are grateful for, make an effort to connect with friends and family on a regular basis, take a few minutes each day to practice mindfulness, such as deep breathing or meditation, and allot time for activities that you enjoy, such as reading, painting, or playing music.
- Start your own happiness project: Dedicate time and effort to your own happiness project. Reflect on what you want from life and take steps to prioritize your happiness.
Another expert in positive psychology is Shawn Achor, author of “The Happiness Advantage.”
Achor recommends focusing on the positive aspects of life, such as expressing gratitude, practicing mindfulness, and building strong relationships with others. He also emphasizes the importance of setting goals and making progress toward them as a way to increase happiness.
Frequently Asked Questions
What are some simple things that can make you happy every day?
There are many simple things that can make you happy every day. For example, spending time with loved ones, practicing gratitude, engaging in physical activity, and doing something kind for someone else. These activities can help you feel happier and more fulfilled in your daily life.
How can you cultivate happiness within yourself?
Cultivating happiness within yourself requires a combination of self-care, positive thinking, and meaningful activities. Some ways to cultivate happiness within yourself include practicing self-compassion, setting realistic goals, and engaging in activities that bring you joy and fulfillment.
What are some effective ways to be happy alone?
Being happy alone requires developing a sense of self-sufficiency and finding joy in your own company.
Some good ways to be happy alone include practicing self-care, pursuing your passions, cultivating a positive mindset, spontaneously enjoying the freedom that comes with being single (like traveling more), and focusing on becoming the best version of yourself by using your time as a single person to focus on personal growth.
The best thing to do is to embrace your singlehood. Understand that being single is a valid and fulfilling lifestyle choice. Embrace your independence and enjoy the freedom that comes with it.
This study followed 3,439 people over a period of 10 years and found that single individuals are generally satisfied with both their singlehood and life, but both singlehood satisfaction and life satisfaction decline over time.
What are the keys to a happy life?
The keys to a happy life include cultivating positive relationships, finding meaning and purpose, practicing gratitude, and engaging in activities that bring you joy and fulfillment.
Also maintaining good physical and mental health is essential to overall happiness and well-being.
How can you stay happy in your everyday life?
Staying happy in your everyday life requires cultivating a positive mindset, engaging in activities that bring you joy and fulfillment, and practicing self-care.
Never forget to maintain positive relationships and find meaning and purpose in your daily activities.
What are some ways to make yourself happy and strong?
Making yourself happy and strong requires a combination of physical and mental self-care, positive thinking, and meaningful activities. Some ways to make yourself happy and strong include practicing self-compassion, setting realistic goals, engaging in physical activity, and pursuing your passions.
Living a happy life is not about achieving big goals or having an abundance of material possessions. It is about finding joy in the simple things and making small changes to increase your happiness on a daily basis.
Remember that happiness is a journey, not a destination. It requires effort and practice, but the rewards are immeasurable. Take time to appreciate the present moment, cultivate meaningful relationships, and prioritize self-care.
Start small, be active, and make happiness a habit.
• • •
- 10 Secret Happiness Hacks: Proven By Science
- Marcus Aurelius On Happiness & Having A Happy Life
- Arrival Fallacy: Why Achieving Goals Doesn’t Make You Happy
- How To Be Financially Happy (7 Habits Of The Happy+Rich)
- How Does Food Make You Happy (Happiest Foods List, 2023)
• • •
Author Bio: Researched and reviewed by Dr. Sandip Roy. His expertise is in mental well-being, positive psychology, narcissism, and Stoic philosophy.
√ If you enjoyed this, please share it.