Happiness is a full tank is the motto of positive psychology, an emerging field that explores human flourishing. It asks how individuals can develop authentic relationships, find flow, achieve their goals, and cultivate life satisfaction.
Feeling joyful has a number of perks: It’s been linked to healthier immune systems, less inflammation, and a longer lifespan.
1. Take care of yourself.
You can’t be happy if you don’t take care of yourself. It’s important to make time for things that relax you, boost your energy or help you grow. Self-care can include small acts like taking a walk or getting a manicure. It can also be larger efforts, like learning to say no or seeking professional help.
It’s hard to put yourself first when you’re an adult with numerous responsibilities. Try to set realistic goals and prioritize what needs to get done. Learn to say no if you’re feeling overwhelmed.
2. Do something you love.
Living a life filled with tasks that you do not love is mentally and physically draining. Having a job that does not make you happy can cause high levels of stress and can lead to conditions like anxiety, depression, migraines, or high blood pressure.
Finding your ikigai, or passion, will not only make you happier, but it can also increase productivity and provide motivation to reach your goals.
So make sure to schedule time in your day for activities you enjoy. Adding a little joy to your daily routine can help you feel happier, and it will lighten up the day!
3. Spend time with people you care about.
Having a strong support system can help you feel happier, especially in times of stress. It’s not just about the number of friends you have, but it’s also about quality time and emotional support.
Even weak-tie connections, like the barista at your local coffee shop or the pet store clerk who knows you by name, can make a difference in your mood. Plus, giving back — whether it’s helping a neighbor shovel their driveway or offering to babysit a friend’s children — can improve your happiness.
What’s important to remember is that happiness can be a habit, and just like bad habits, good ones can become ingrained in your routine.
4. Make a difference.
A big part of happiness is feeling like you’re doing something meaningful. This can be as simple as speaking up for an issue you care about or spreading joy in small ways.
You can also try taking steps to make a bigger impact, such as volunteering, being a conscious consumer, or expanding your knowledge about different cultures and perspectives. These habits are often a lot easier to do than you think.
You could also try adding some weekly habits that can help you feel happier, such as decluttering or listening to upbeat music. These things can have a significant impact on your mood over time.
5. Learn something new.
Upskilling gives us a sense of purpose, which can boost our happiness quotient. Whether you take a dance class, sign up for piano lessons or try your hand at a new skill at work, learning something new can make you feel happier. And it can even help stave off dementia, since learning new things keeps your brain from demyelination.
Taking on a new project also helps give you a sense of accomplishment, like mastering a recipe or completing a DIY project. And by scheduling learning time on your digital calendar, you can give yourself a push on days when you don’t feel motivated.
6. Give back.
Whether it’s volunteering, providing a service to someone in need, or simply lending an ear, giving back makes the world a better place—and it can make you feel happier, too. Research shows that people who give back on a regular basis experience greater happiness and life satisfaction than those who do not.
And it doesn’t have to be big! Even “random acts of kindness” such as holding the door for a stranger or giving your time to a friend can have an impact. In fact, regular volunteering is associated with decreased stress levels and reduced symptoms of depression, anxiety, and sleep apnea (Walton, 2019). A different perspective on life can make all the difference.
7. Be grateful.
Researchers have found that gratitude is a key to feeling happier. When we are grateful, we tend to view situations in a more positive light and focus on the things we have, rather than the things that we don’t have.
Taking a few minutes to think about what you’re thankful for each day can help you feel happier. Try writing a list each night or using a daily planner to identify a few things that you’re grateful for.
You can also try saying a thank-you prayer, or find one that fits your spiritual beliefs. You can even make someone feel special by writing a note or visiting them in person.