We all want to be happy, and for a good reason. Happiness feels good and it’s good for us. We feel optimistic, energised, and motivated when our happy hormones are flowing. Multiple studies have shown that happy people tend to have happier hearts and immune systems; they may even live longer. If only we could be happy 24 hours a day, seven days a week. Sadly, that’s not the case.
Most of us feel happy intermittently, when we’re having a laugh with friends, enjoying a delicious meal, having a good day, or watching something funny on the television. But wouldn’t you like a little more of the good stuff?
Here are ten ways to get an instant boost of happiness:
1. Commit to Happiness
It sounds simple enough, but sadly, we often get so caught up in our day-to-day routines that we forget to be happy. We forget to smile, laugh, and have fun.
Making a daily commitment to be happy can be life-changing. When you’re happy, everything seems brighter – you notice the flowers in bloom, you’re more open to helping others, and challenges no longer feel overwhelming. The key is to commit every day. Tell yourself you’re going to be happy, and chances are you will be.
2. Find Your Groove
Your favourite song comes on the radio, and what do you do? You turn it up and sing like nobody’s listening. Why? Because music makes us happy, there’s even research to prove it. One of the quickest and most effective ways to get happy is to listen to your favourite tunes. And with today’s technology, it has never been easier to collate your favourites into a single playlist.
Spotify is one of the many music platforms that provide free access to thousands of tunes. Once you’ve made a playlist of your favourite songs, you can tap in whenever you need a happy hit. If laid-back classic hits are your thing, here’s a playlist from to get you started:
3. Sleep Well & Play Well
The importance of a good night’s sleep has been well documented. When we fail to rest, we tend to become emotional and irritable. Being tired zaps our happy stores. It also makes us eat more because we need more energy to stay awake. That, in turn, makes us sluggish, zapping even more of those happy vibes.
If you struggle to sleep at night:
- Reduce the time you spend looking at your phone, tablet, or television before bed;
- Don’t eat snacks or drink caffeine in the hours leading to bedtime;
- Sleep in a cooler room, 20°C (70°F) is ideal;
- Block light and reduce noise from entering your room; and
- Try some such as reading, meditating, or listening to relaxing music.
And, if a good night’s sleep doesn’t improve your mood, get up and get moving.
Research shows just five minutes of movement is enough to improve our emotional and mental wellbeing. When we move, our body’s release feel-good chemicals giving us an instant dose of happiness. So, if you want to be happy, go for a walk, don your dancing shoes, or simply stand on the spot and give your body a shake.
4. Mini To-Do‘s
What have you been putting off lately? Do you need to make a doctor’s appointment? Have you been meaning to phone a friend, clean the bathroom, bake cookies for your workmates, or tidy a drawer? Accomplishing small tasks can have a significant impact on the way we feel.
Creating mini to-do’s can also help us accomplish bigger tasks and goals. If you’ve been struggling to get that health-kick started, begin by setting a mini to-do of a single push-up a day. If you want to save for a house deposit, start by saving the cost of a single coffee each day. The more to-do’s you do, the greater your sense of accomplishment; the more likely you’ll be to build on new habits (increasing that single push-up to two, then five, and so on), and the happier you’ll be.
5. Have a Laugh
Various studies have shown one of the best ways to be happy is to have a friend who makes you laugh. If you’re lucky, you may know more than one such person. However, if you don’t have a funny friend on tap, there are many other ways to enjoy a good belly laugh:
- See a comedy show;
- Watch your favourite comedians online;
- Read funny books;
- Binge on a comedy sitcom;
- Follow funny people on social media; or
- Search for comedy gold on YouTube
6. There’s Happiness in a Smile
Hands down, the quickest way to feel happy is to smile – a big, genuine smile. Did you know that when you smile, your brain sends a message to your body to release neuropeptides? Once activated, these chemical messengers send signals to your endorphins and neurotransmitters (dopamine, serotonin) to get to work. Instantly, your body feels less stressed. The hormones also acting as mild pain relievers. If you want to feel happy, instantly, just smile.
Tip: If you find it hard to fake a big smile, close your eyes and re-live one of the happiest or funniest moments of your life. You’ll trigger those neuropeptides in no time.
7. Happiness Begins with You
Being happy doesn’t mean you have to be splitting your sides with laughter. There is much happiness to be found in doing something you love, like eating creamy vanilla ice cream in a freshly baked waffle cone. If you feel your life is all give, give, give, be sure to make time for yourself. Find an hour each day (or, at the very least, once a week) that you can dedicate exclusively to yourself. Make it part of your routine, and use that time to do whatever you please, so long as it makes you feel good.
Here are some “me-time” suggestions:
- Take a candle-lit bath;
- Relax in the sun;
- Write in a journal;
- Phone a friend;
- Plan a holiday;
- Go dancing or ice-skating;
- Make something, or start a new hobby;
- Take a course or fitness class;
- Spend time immersed in your spirituality/religion;
- Relax with a book or your favourite music;
- Take yourself out to dinner;
- Catch a movie; or
- Grab a blanket, a tub of ice cream, and settle-in to watch your favourite rom-com.
8. Find a Furry Friend
According to a UK survey, pet owners are not only happier; they are also wealthier and fitter. Furry friends bring much joy to our lives. When we play and cuddle with our pets, our bodies release more of those feel-good hormones.
If you don’t have a pet of your own, ask a friend if you can spend time with their pet. Offer to dog sit or walk a dog for a neighbour. Go to a dog park, volunteer at a shelter, or check out pet events in your local area.
9. Clear Your Mind
Silencing negative thoughts and feeling calm inside are two keys to happiness. And yet, sitting in silence and doing nothing is, for many people, one of the most challenging things to do. If you struggle with silent meditation, try a guided meditation instead. There are plenty of free guided meditations available online. Implementing a daily meditation practice into your life is a fabulous way to relax, reduce pain, anxiety, and stress, and ultimately, find happiness.
10. Be Grateful & Give Back
Numerous studies have shown that people who focus on what they have (and not on what they don’t have) tend to be happier with their lives. When we focus on the good in life and are grateful for the people we love, our health, home, and life experiences, we allow more happiness to show up in our lives.
The same can be said for giving back; when we help others, we ultimately help ourselves. Volunteers say they get as much out of the experience as the people they serve. Being grateful and giving back can do wonders for your sense of self-esteem. Often, it is the very thing that’s missing from our lives.
Finding happiness on a daily basis is possible if you:
- Commit to being happy each day;
- Surround yourself with happy people;
- Actively seek events and shows that make you feel good;
- Listen to music;
- Sleep well;
- Move more;
- Create mini “to-do” lists;
- Take time each day for yourself;
- Interact with animals;
- Relax and/or meditate;
- Show gratitude and give back, and
- Smile!
