Six practices to be happier:

 

1. Nurture Close Relationships

 

We are wired for connection. The Harvard Study of Adult Development, which has tracked participants for more than 80 years, finds that the quality of one’s close relationships is the single strongest predictor of long-term happiness and health. Even small interactions, like chatting with a stranger, can elevate your mood. Supportive ties matter most, so prioritize quality over quantity. Make time for friends and family. If you say you don’t have time for family or friends you are saying they are not a priority.

 

Try this: Schedule a weekly “relationship appointment” with someone you care about. It could be walk, call or shared meal, where your sole goal is to listen and be fully present.

 

2. Practice Gratitude

 

Keeping a short, nightly gratitude list for just two weeks boosts optimism and sleep quality months later. The act focuses attention on positive experiences that the brain otherwise overlooks. In short, gratitude shifts focus from what's lacking to what's abundant.

 

Try this: Each evening, write three things that went well and why they happened. Be specific: “A stranger held the door because I looked rushed.”

 

3. Move Your Body

 

Regular physical activity rivals antidepressants for treating mild to moderate depression, according to meta-analyses of randomized controlled trials. Movement increases endorphins and nurtures a sense of mastery. Yes, it is difficult to get started. To motivate yourself tell yourself this is the Price Of Success (POS). I call it the POS because it helps with overall health and makes you happier. The good news is you don’t have to start going to the gym. Just start walking more.Try this: Aim for 30 minutes of brisk walking (18-20 minutes per mile) five days a week. Short on time? Accumulate the same total in 10-minute bursts. If you don’t like walking, dancing works, and if walking or dancing are difficult for you try yoga.

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4. Savour the Present

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Paying attention, on purpose, to the present moment (also known as mindfulness) reduces rumination and stress while elevating life satisfaction. A 2011 study links meditation to greater self-acceptance and well-being.

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Try this: Pick a routine activity (showering, making coffee). For one minute, notice only its sensations: the aroma, temperature, textures, sounds.

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Or this: Dedicate 10 minutes daily to mindful breathing or walking. Pair this with self-compassion: treat yourself with the kindness you'd show a friend during failures. This combats self-criticism, which often hinders happiness.

 

5. Help Others

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In a world where fewer people seem to be kind than a decade ago, be kind anyway. Acts of kindness activate brain regions tied to reward and connection. People who spend money on others report greater happiness than those who spend the same amount on themselves. Deliberate kindness reduces anxiety and boosts joy.

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Try this: Commit to one small, spontaneous act of generosity each day: sending a supportive text, leaving an anonymous note, offer a genuine compliment, buying a colleague’s coffee. Volunteering time can also create meaningful impacts. These actions create a positive feedback loop, fostering a sense of purpose.

 

6. Cultivate Purpose

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Having a sense of meaning, that is, feeling that your life matters beyond yourself, is linked to higher well-being, resilience and even longevity. Studies show that meaning is a stronger predictor of life satisfaction than pleasure. Hence, we should try to seek purpose over pleasure.

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We should also try to integrate variety into our day as people feel happier when they have more variety in their daily routines. Novel experiences and diverse environments are associated with increased brain activity in regions linked to reward processing.

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Try this: Identify one core value (e.g., creativity, service). Each morning, choose one action, however minor, that expresses that value during the day.

And this: Take a different route to work, try a new restaurant, or explore a nearby park. Even small changes that introduce variability into your routine can yield beneficial effects.

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By integrating these strategies, you can and will become happier. It's not about constant positivity but building tools to navigate life's ups and downs. Start with one tip that resonate, practice it consistently for a couple of weeks, and watch your well-being grow. The gains will compound, and over time you will have built not just a happier mood, but a happier life. Being Happier is a skill that requires us to practice intentionally.

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References

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Mineo, L. Good genes are nice, but joy is better. The Harvard Gazette, 2017.

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Cohn, M. A., et al. (2009). Happiness unpacked: positive emotions increase life satisfaction by building resilience. Emotion (Washington, D.C.), 9(3), 361–368. https://doi.org/10.1037/a0015952

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Heller, A.S., Shi, T.C., Ezie, C.E.C. et al. Association between real-world experiential diversity and positive affect relates to hippocampal–striatal functional connectivity. Nat Neurosci 23, 800–804 (2020). https://doi.org/10.1038/s41593-020-0636-4

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Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377–389. https://doi.org/10.1037//0022-3514.84.2.377

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Noetel, M., et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ (Clinical research ed.), 384, e075847. https://doi.org/10.1136/bmj-2023-075847

 

Dunn, E. W., Aknin, L. B., & Norton, M. I. (2008). Spending money on others promotes happiness. Science (New York, N.Y.), 319(5870), 1687–1688. https://doi.org/10.1126/science.1150952

 

Hill, P. L., & Turiano, N. A. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological science, 25(7), 1482–1486. https://doi.org/10.1177/0956797614531799