25 Great Ways to Live a Happier Life

9. Focus on gratitude

If happiness is a commodity, then one tool for mining it is gratitude, according to mindfulness and wellness expert Dorsey Standish, owner of workplace wellness company Mastermind. “Practicing gratitude supports mental health because it combats the human negativity bias and refocuses our attention on positive experiences,” says Standish, who cites research showing that regular gratitude practice strengthens relationships, boosts immunity, improves sleep quality, increases overall well-being, and reduces symptoms of anxiety and depression. “Grateful people also exhibit more mental strength and resilience, and they take more positive action towards their goals.”

An effective way to practice gratitude is to keep a daily gratitude journal, Dorsey suggests. “Write down what you’re grateful for. The more specific your entry and the more emotion evoked, the better the results,” she says.

10. Strengthen your relationships

The Harvard Study of Adult Development is one of the world’s longest-running studies of adult life. Established in 1938, it has spent 84 years following the lives of more than 700 men as they age in order to determine the biological and social determinants of happiness. Associate Director Marc Schulz — coauthor of The Good Life: Lessons from the World’s Longest Scientific Study of Happiness — says the study’s landmark finding is the importance of healthy, fulfilling relationships. “It’s relationships with others that keep us happier and healthier throughout our life span,” says Schulz, who likens loneliness to disease. “Research … suggests that loneliness is a risk factor on the order of smoking 15 cigarettes a day. It has that much of a damaging effect on our health.”

To keep loneliness at bay, Schulz recommends increasing your “social fitness” by exercising your social muscles in pursuit of more and deeper friendships. You can increase your social fitness, Schulz says, by:

• Making plans now, not later. When it comes to connections, socially fit people seize the moment. For instance, when a friend crosses your mind, reach out right away with an invitation to engage. And instead of making sporadic and piecemeal plans, consider setting up standing social dates at regular intervals.
• Creating social opportunities. New friendships typically bloom from repeated contact over a sustained period. Joining a recreational sports league, having breakfast at the same café every day, going back to school or volunteering at the same place every week are all good ways to sow the seeds of friendship.
• Digging deeper. Because meaningful friendships require intimacy, vulnerability and authenticity, a willingness to reveal personal and intimate details about your life is important.

11. Send out life updates

Although quality time with friends and family is important, just staying in touch can make you happier, suggests Palmer, who says researchers at the University of Kansas found that having even just one brief interaction with a friend can increase happiness and decrease stress on a given day. And it doesn’t need to be face-to-face. Rubin says she  gets a jolt of happiness from even quick virtual contacts. Once a week or so, she sends an email to her parents and sisters with the subject line “Update.” They do the same. Inside, the sender shares a brief “slice of life” from their day or week. It could be a funny anecdote about a pet, an account of a lunch date or a recap of a golf game. And no one is expected to respond, which creates a sense of connection without a sense of obligation. Rubin adds that you can establish an “Update” group with family, friends, colleagues, former college roommates — anyone you want to stay in touch with. “When you are in constant contact with little details, you feel so much more connected to people than when you connect very rarely and only when you have something big to report. … It’s really remarkable, and it’s very easy.”

12. Find exercise that excites you

Physical fitness can be just as consequential as social fitness, according to Schulz, who says the Harvard Study of Adult Development found connections between exercise and long-term health — which, in turn, impacts happiness. “Health and happiness are absolutely connected,” asserts Schulz, who says healthy individuals are more mentally and physically able to do the activities that bring them joy. The U.S. Centers for Disease Control and Prevention also notes that physical activity can help keep your thinking, learning and judgment skills sharp as you age; reduce your risk of depression and anxiety; and increase your ability to do everyday activities like climbing stairs, grocery shopping and playing with grandchildren. To get the full benefits of exercise, the CDC recommends at least 150 minutes of moderate-intensity physical activity per week, which could include fast walking, water aerobics, bike riding, tennis, ballroom dancing or pushing a lawn mower — anything that raises your heart rate and makes you sweat.

13. Bend and breathe

Although scientists aren’t sure how it works, research shows that stretching stimulates the release of calming chemicals in the brain that can positively impact mood and anxiety. Even the simplest yoga poses are like “happiness stretches,” according to Radha Metro-Midkiff, executive director at Integral Yoga Institute New York. “Regular practice not only improves flexibility, but also releases those ‘feel-good’ vibes,” says Metro-Midkiff, who recommends starting with yogic breathing, otherwise known as pranayama. “Breathe in, breathe out and feel the calm. … It’s like a soothing breeze for your mind. Studies reveal it eases stress and lets positivity flow.”

14. Connect with your emotions

Laughter really is the best medicine, says Michelle Burke, coauthor of 15 Minute Pause: A Radical Reboot for Busy People and cocreator of Joy Cards, a deck of 48 motivational activity cards designed for self-care. She cites research published in 2017 by the American Physiological Society in its journal Advances in Physiology Education, showing that laughter reduces the level of stress hormones like cortisol and epinephrine while increasing the level of pleasure hormones like dopamine and endorphins. “Make it a priority to do one thing that makes you laugh daily, whether it be to watch a funny movie or TV program, go to a comedy club, be silly or meet up with a friend who makes you laugh,” Burke says. “Most of us don’t laugh every day, so making it purposeful is key.”

Crying can be just as therapeutic as laughing, and may induce a similar hormonal response, researchers say. In fact, crying is so cathartic that people in Japan have crying clubs that are devoted entirely to rui-katsu, or “tear seeking.”

15. Go easy on yourself

On the quest for happiness, you might be your own worst enemy. Practicing self-compassion can help, according to Kristin Neff, associate professor of educational psychology at the University of Texas at Austin and author of Self-Compassion: The Proven Power of Being Kind to Yourself. “Self-compassion is giving yourself the same warmth, care, understanding and support when you’re suffering that you would naturally give to a good friend,” explains Neff, who says self-compassion has been empirically proven to enhance mental and even physical well-being. “People are less depressed, they’re less anxious and they’re more satisfied with their life.” An easy way to practice self-compassion is to replace negative self-talk, such as “You’re so stupid,” with positive self-talk: “I really blew it, but that’s part of life. All human beings make mistakes.” “When you fail at something, write down what you just said to yourself,” Neff suggests. “Would you say that to a good friend who was in a similar situation? Usually, the answer is no.”

16. Give out hugs — with consent!

In a 2022 study, psychologists found that people who hugged generally had a more positive mood than those who didn’t, and also felt less lonely. Physical touch also has been shown to reduce one’s heart rate — which is a sign of physiological well-being. “Warm physical touch … activates the parasympathetic nervous system,” Neff says. “Heart rate variability increases. We feel calmer. We feel more supported.” Do note that not everyone wants to be hugged, so always make sure to ask first! If you don’t have anyone to hug, fear not: Neff says you can hug yourself by putting your hands on your heart. “Sometimes people do this naturally when they’re upset, but when you do it intentionally it’s even more powerful,” she says. “Just give yourself a warm gesture. It doesn’t matter if it comes from yourself or another person. The body doesn’t know the difference. We can be there for others, but we can also be there for ourselves.”

17. Welcome a new pet

Although there’s no substitute for human affection, animal affection can be just as powerful, according to animal advocate Carlyn Montes De Oca, author of Dog as My Doctor, Cat as My Nurse: An Animal Lover’s Guide to a Healthier and Happier Life. According to Harvard Medical School, research supports myriad benefits of pet ownership. For example, studies show that dog owners have a lower risk of heart disease thanks to the physical activity involved in walking and playing with their pets. Dog owners also have higher levels of social interaction and community participation. Petting and playing with animals has even been shown to improve mood and reduce anxiety. “Just looking at a dog you share a bond with can raise your levels of oxytocin, the love hormone, boosting happiness and an overall sense of well-being,” Montes De Oca says. “Combine the two and you’ve got a powerful cocktail for human happiness.” Do make sure you have the financial, emotional and physical ability to take care of an animal — pet ownership can be expensive and time-consuming, and many people adopt pets not fully able to care for them, resulting in crowded shelters.

18. Do something good

A good way to be happier is to be more helpful, according to Rubin. “In my experience, if you do good, you feel good,” she says. “So do a good deed. Maybe that’s sending a quick email to tell somebody how much you appreciated something. Maybe it’s recommending a good plumber to a friend, which helps the plumber and the friend. Or maybe it’s donating to a cause you believe in.” Research bolsters Rubin’s advice: Studies have shown that people who volunteer or perform acts of kindness may experience reductions in anxiety and depression, as well as a “helper’s high” that can improve mood, physical health and even longevity.

19. Wax nostalgic

A common piece of advice for people seeking happiness is to avoid living in the past. If you focus on positive memories instead of negative ones, however, living in the past can actually be a good thing, according to research, which has linked nostalgia to attributes like social connectedness, personal meaning, self-acceptance and motivated goal pursuit, all of which can contribute to a sense of happiness. Consider a 2019 study from England’s University of Cambridge, which found that the ability to remember pleasant events in detail is associated with lower levels of the stress hormone cortisol. “Those who recalled more specific positive events from their past had better mental health even after major stressors. And, in fact, thinking about happier times seems to interrupt this cascade of negative thoughts and feelings,” says Burke, who recommends making a list of your favorite memories or telling a friend three joy-filled stories from your past. “Reigniting these wonderful memories improves mood and energy and a sense of well-being, making us feel happy.”

20. Crank up some tunes

While you’re reminiscing, consider playing music from your youth: Studies show that music can trigger autobiographical memories while reducing stress and increasing overall well-being. “Listening to music relates to increased life engagement and better health among older Americans,” a 2018 study of music listening concluded. A favorite tune can also lift your mood if you’re having a rough day. “Music has an inherent ability to alter mood because of the way it’s processed in the limbic system and the way it releases feel-good chemicals in the brain,” says Laurie Keough, clinical professor of music therapy at Nazareth College in Rochester, New York. Listening to music regularly may help relieve depression symptoms, research shows, and the positive effects may linger even if you stop listening regularly. Different types of music were found to have the same effect — so whether you prefer rock, country, jazz or rap, try cranking up some tunes to boost your mood.

21. Start a collection

Lee says two things that consistently spark joy in people are abundance — the cornucopian sense of quantity and variety — and surprise: unexpected things that break the monotony of habit, tedium and routine. Whether you’re drawn to art, antiques, autographs, comic books, stamps, shoes or sports memorabilia, collections offer both in one package. “Say you collect postcards that have a certain motif. When you go to a flea market, you’re not just looking at a bunch of stuff; you’re on a quest. And when you find a postcard, you get this little ping of surprise. It’s the joy of winning,” says Lee, who says you can derive even more joy from collecting by displaying your collections in your home. “It’s ironic. We often have so much stuff around our homes, but the things we treasure the most — the collections — are often hidden out of sight. Why not flip that? Put the other stuff away and showcase the joyful forms of abundance in your life.”

22. Connect with the Earth

Research consistently shows that green is good: A 2019 study, for example, found that people who spent at least two hours a week in nature were significantly more likely than those who spent no time in nature to experience good health and well-being. One way to maximize nature’s happiness effect is to not just look at nature, but to physically touch it, says Tara L. Skubella, founder and guide of Earth Tantra, which provides workshops and retreats introducing people to the concept of “earthing” — skin-to-nature contact with soil, dirt, sand, grass, plants or rocks. “Earthing is the practice of touching the direct Earth with bare feet, hands, a back, belly, etc.,” explains Skubella, who says earthing — also known as grounding — is thought to improve health and well-being by tapping into the Earth’s natural electrical conductivity: “The practice can be done sitting in a chair with your feet on the earth in your backyard, or you can lay directly on the beach sand with many of your body parts touching the Earth, or you can lay down in a park with your head connected to the ground.” Although more investigation is needed, there is evidence that earthing works. “Emerging evidence shows that contact with the Earth … may be a simple, natural and yet profoundly effective environmental strategy against chronic stress,” one study concluded.

23. Eat happy foods

You are what you eat. So if you want to feel happier, you need to eat more happy foods, research suggests. And no, that doesn’t mean more chips, cookies and cakes. “Happy” means “healthy,” as in more fruits and vegetables. In 2017, for example, scientists studying diet and mental health found that depression significantly improved over a 12-week period in people eating a Mediterranean-style diet consisting mostly of fruits, vegetables and whole grains. Another 2017 study found that among 14 different food categories, vegetables elicited the most “eating happiness.” If you have a sweet tooth, though, fear not: Researchers discovered that dark chocolate (70 and 85 percent cocoa) causes microbial changes in your gut that can influence your brain chemistry in ways that improve your mood. In particular, they reported that daily consumption of dark chocolate — specifically, the 85 percent cocoa variety — “improved negative emotional states.”

24. Tap into awe

If joy is one route to happiness, then awe is another, suggests emotion scientist Dacher Keltner, codirector of the Greater Good Science Center at the University of California, Berkeley, and author of Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. “We know awe in our bodies — we tear up, we get goosebumps, we feel speechless — but it resists definition,” says Keltner, who describes awe as an emotion that’s experienced in response to things that are novel, vast and mysterious. Because people coalesce around awe-inspiring experiences, it creates a sense of community, and also plugs people into a sense of meaning and purpose, which is associated with a reduction of distress and depression. Awe even stimulates production of oxytocin — the “love hormone” — and activates the parasympathetic nervous system, which relaxes the body after periods of stress or danger. An easy way to infuse your life with more awe, Keltner says, is to plan “awe walks” — deliberate excursions to places that are vast or novel. Examples include a mountain with panoramic views, a trail lined with trees, the shore of a lake or ocean, the top of a skyscraper, a large stadium, a historic monument, a cathedral, a planetarium or an aquarium. Rubin takes her own version of an awe walk every day at New York’s Metropolitan Museum of Art. “I go to the Met every day that it’s open,” she says. “It’s exercise, but it’s also a very intense sensory experience.”

25. Hit the hay earlier

Although you might be tempted to search for happiness at the bank, in the mirror, at the beach or on the menu at your favorite restaurant, the best place to find it might be in bed. In fact, a 2018 study found a strong correlation between sleep quality and life satisfaction. “Our physical circumstances always influence our emotional and mental states, so getting enough sleep is really important,” says Rubin, who suggests setting an alarm not for waking up but for going to bed. “Most adults need at least seven hours of sleep, so give yourself a bedtime and try to stick to that bedtime.”