The path towards happiness twists and turns, but you are in the driver’s seat. By focusing on personal habits and attitudes that are within your control, you can cultivate happiness and find joy from within.
A happy life is just a collection of happy days. In this guide, we share practical methods that you can rely upon to experience happiness on a daily basis.
What is Happiness?
In general, happiness refers to an emotional state characterized by contentment, joy, and overall life satisfaction – but happiness is subjective and means something different to everyone.
We all have personal ways in which we perceive and experience happiness. Under identical circumstances, someone might feel peaceful while another feels distressed.
One’s understanding of happiness also varies based on geography. Individual countries equate happiness with their own cultural norms and expectations. What it means to be happy in the United States may not translate to happiness for someone living in Europe, for instance.
76% of American adults report that they are “very happy” or “rather happy”.
Be mindful of YOUR definition of happiness. Ask yourself:
- Which emotions do I associate with “happiness”?
- What does “happy” feel like physically?
- What is the opposite of “happiness”?
Ways to Find Happiness From Within
These self-driven methods provide constructive ways for you to bring more happiness into your daily and weekly routines.
1. Nurture high-quality relationships through regular texts, calls, and visits.
Connecting with others is good for your mental and physical health. Harvard conducted an 80-year-long study on happiness and the results demonstrate that close relationships are the primary foundation of a happy life.
Social connections provide emotional support which allows the body to better regulate stress and maintain emotional equilibrium. Loneliness, on the other hand, triggers the body’s stress response.
Prolonged stress takes a toll on the body and contributes to the development of health issues like inflammation. According to the study, individuals with more robust relationships had fewer chronic health conditions and reported higher levels of happiness.
- How? | Be proactive and intentional.
Dedicate time each day to connect with someone socially. Try to prioritize connections that offer reciprocal emotional support. In doing so, you enhance your own well-being and improve the quality and longevity of the important relationships in your life.
Here are some ways to create social connection:
- Talk on the phone or text with a close friend
- Chat with a neighbor
- Check out that new coffee shop with a colleague
- Walk to the store with your partner
- Host a holiday party
- Celebrate a family birthday
- Get involved with a community organization that shares your values.
2. End each day by focusing on three good things that happened to you, or because of you
A nightly ritual that highlights the best parts of your day can lead to higher levels of life satisfaction. On your worst days, it will force you to realize the day wasn’t all bad. And on your best days, it will deepen your appreciation for life’s joyful moments.
- Why? | You can reprogram your brain to seek out the positive.
As part of an evolutionary survival mechanism, human brains are hardwired to remember the negative. Researchers at the Duke University Health System created a well-being exercise called ”Three Good Things” to counteract this instinct and demonstrate the power of positive thinking.
The Duke study illustrates how regular documentation of positive memories can change the way we perceive our lives. By refocusing their brains on the positive, participants achieved higher levels of life satisfaction, happiness, and resilience.
- How? | Before you go to bed, take a minute to reflect on the positive parts of your day.
Create a mental list of “three good things” while you go about your bedtime routine. The task only takes a minute and can be accomplished while you:
- Brush your teeth,
- Take a shower, or
- Relax in bed before falling asleep.
A positive memory can be big or small. Was it sunny outside today? Did you receive kind feedback from your boss? Did your kids behave at the library? A “yes” to any of these questions would count as a ‘good thing’ for the day.
3. Perform an act of service to brighten someone’s day.
Focusing on the well-being of others amplifies your sense of purpose and meaning, both of which are linked to greater levels of happiness. With a kind gesture or expression of gratitude, you improve the emotional state of everyone involved.
- Why? | Looking outward leads to deeper happiness.
According to a study that explored the Selflessness Happiness Model, self-focused behaviors are linked to temporary happiness whereas looking beyond yourself is linked to authentic-durable happiness.
- How? | Be a source of positivity for others.
It doesn’t take much to brighten someone’s day. Here are examples of selfless ways to show appreciation and give back to others:
- Express gratitude to a family member that makes you feel loved
- Take something off your partner’s plate when they have a hard day
- Share a smile with a stranger at the grocery store.
- Comfort a friend who really needs a “you’ll be ok” hug
- Volunteer at a local service organization
- Support a new parent by helping with errands or childcare
4. Regularly check-in with yourself to identify emotions and monitor your body’s signals.
Working to increase self-awareness can be foundational to finding happiness. Paying close attention to how different situations, and people, make you feel enables you to better manage and understand your emotional health.
- Why? | Mindfulness leads to greater life satisfaction and happiness.
A 2016 study on mindfulness indicates that levels of self-awareness correspond to subjective well-being and happiness. The study also revealed a connection between life satisfaction and the ability to identify inner thoughts and feelings in a non-judging, non-reactive manner.
- How? | Encourage self-awareness through any of these actions:
- Practice mindfulness to stay present in the moment
- Grab a pen and document your emotional responses in a private journal
- Engage with a Psychotherapist to process your past/present emotions
- Be honest with yourself about personal strengths and weaknesses
- Ask others for feedback on how you manage, or mismanage, emotions
5. Engage with nature for at least 2 hours per week.
There is a lot to be said for fresh air and sunshine, but the benefits of the great outdoors extend beyond a nice tan. We aren’t meant to be inside all day. Our minds and bodies respond more positively to natural environments.
- Why? | Spending time in a natural environment supports psychological well-being.
A study of 20,000 people found that people who spend a minimum of two hours a week in green spaces are significantly more likely to report good health and psychological well-being than those who don’t.
Getting out and about in nature provides organic stress relief by lowering blood pressure, reducing nervous system arousal and anxiety, and improving self-esteem and mood. Nature experience has even been shown to positively affect cognitive function, memory and creativity.
- How? | Explore local parks and green spaces.
Step 1 – Find natural environments where you feel safe and relaxed.
Step 2 – Spend 2 hours or more in those environments, either all at once or spread out throughout the week.
Depending on your geography, these environments might include:
- Forest preserves
- Botanical gardens
- Hiking trails
- Bike paths
- Fishing lakes
- Beaches
- Neighborhood parks
- Backyard gardens
Happiness From Within Begins with Self-Care
Finding happiness is a personal journey deserving of your time and energy. Your health and happiness matter. Take care of yourself in mind, body and spirit; and happiness will follow.
FAQs
What can I do to feel happier right away?
During a moment of anxiety or overwhelm, a simple way to feel better is to take a deep breath or lie down flat on the floor. Both measures activate the parasympathetic nervous system which helps to relax your mind and body. Once relaxed, you are more able to regain a positive emotional state.
Is the U.S. considered a happy place to live?
According to the 2024 World Happiness Report, the United States ranked 23rd out of 143 countries. In 2023, the U.S. ranked 15th.
Does being physically healthy make you happier?
Physical health is not a prerequisite for happiness. That said, choices that support your physical well-being often contribute to your mental health as well. For instance, exercise provides both physical and psychological benefits.
How does biology affect happiness?
Genetic factors and hormones, like adrenaline or stress-induced cortisol, are believed to impact biological markers of happiness. Neuroscience studies have also shown that certain parts of the brain play a role in the control of happiness.
Make Happiness a Habit with Sparkle Revolution
At Sparkle Revolution, our mission is to “Raise the frequency of the world, one person at a time.” We believe that anyone can make happiness a habit by practicing the foundations of gratitude, positivity, and awareness.
If you’re looking for a way to put theory into practice, download the Sparkle Revolution app today and enjoy a free trial.
Great article! I really appreciate the clear and detailed insights you’ve provided on this topic. It’s always refreshing to read content that breaks things down so well, making it easy for readers to grasp even complex ideas. I also found the practical tips you’ve shared to be very helpful. Looking forward to more informative posts like this! Keep up the good work!
Thank you so much for these kind remarks. We are happy you found these tips to be helpful!