Happiness is something we all strive for, but it can sometimes feel elusive. The good news is that there are practical steps you can take every day to boost your mood and overall happiness. In this guide, we’ll explore what it means to be happy, the psychology behind it, and 20 effective ways to feel happier.

Ever since I began studying psychology in 2019, I’ve loved diving into the topic of happiness. I find it so intriguing that there are physical steps you can take to live a happier life and I’m so excited to share what I’ve found with you!

Here’s how to be happy!

What Does It Mean to Be ‘Happy’?

Before I dive into how to be happy, it’s important to understand exactly what it means. This will help you to actually see the results that you’re looking for!

Happiness is a state of well-being that encompasses living a good life—one with a sense of meaning and deep contentment.

It’s not just about experiencing moments of joy or pleasure, but about feeling fulfilled and at peace with yourself. Happiness can look different for everyone, but it generally involves a balance of emotional, mental, and physical well-being.

The Psychology of Happiness

Happiness isn’t just a fleeting emotion; it’s a complex state influenced by various factors. Psychologists suggest that happiness is largely determined by:

• Genetics: Some people are naturally more inclined towards happiness and positive thinking.

• Life circumstances: These include factors such as relationships, work, and health.

• Intentional activities: Actions and habits that you can control and change. Happy people typically choose to live in a way that fulfills them.

There are loads of theories around happiness in psychology literature. One of my favourites is Maslow’s Self Actualisation Theory, which suggests that we feel ‘happy’ when we have met all of our psychological needs and fulfilled our potential.

Understanding that you have the power to influence your happiness through your actions and mindset is empowering. It means that you can take specific steps to enhance your well-being and reach self-fulfillment.

How to Measure Your Happiness

Measuring happiness can be tricky since it’s a subjective experience. However, you can assess your happiness by reflecting on questions like:

• How often do I feel positive emotions?

• How satisfied am I with different areas of my life (e.g., work, relationships, health)?

• How often do I feel engaged and interested in what I’m doing?

• Do I feel a sense of purpose and meaning in my life?

Regularly checking in with yourself can help you understand your baseline happiness and identify areas for improvement.

Top tip: Take a few minutes to reflect on the questions above and write down the answers in your journal. This is a good way to gauge your current happiness level before you start work on improving it.

Also see: 100 questions to ask to get to know yourself better

20 Ways to Feel Happier

Now that you understand a bit more about what it means to be happy, let’s jump in to 20 ways that you can feel happier every day!

1. Smile More

Smiling, even when you don’t feel like it, can actually make you feel happier. It releases endorphins and serotonin, which are known as the “feel-good” chemicals. Plus, it’s contagious and can spread positivity to those around you.

2. Practice Daily Gratitude

Take a moment each day to reflect on what you’re grateful for. This practice shifts your focus from what you lack to the abundance in your life. Write down three things you’re thankful for each day to cultivate a habit of gratitude.

Journaling is easier said than done! If you find yourself feeling a bit stuck, try these 25 journal prompts to get started.

3. Watch a Funny Show

Laughter is a powerful mood booster. Watching a funny TV show or movie can lift your spirits and reduce stress. It’s a simple way to infuse joy into your day.

It’s also a great excuse to sit down and watch your favourite show!

4. Exercise

Physical activity is one of the best ways to improve your mood. Exercise releases endorphins, reduces anxiety, and improves sleep.

Find an activity you enjoy, whether it’s jogging, yoga, or dancing, and make it a regular part of your daily routine.

5. Give Someone a Compliment

Spreading kindness not only makes others feel good but also boosts your own happiness.

Complimenting someone can create a positive ripple effect, enhancing your mood and strengthening social bonds.

Try complimenting the next person that you see. Trust me, it works!

6. Spend Time Outside

Nature has a calming effect and can significantly improve your mood. Whether it’s a walk in the park, a hike, or just sitting outside, spending time outdoors can help you feel more relaxed and happy.

7. Pet a Dog

Interacting with animals, especially dogs, can increase levels of oxytocin, the “love hormone.”

If you don’t have a pet, consider visiting a friend with a dog or visiting a petting zoo. You could also probably find a fair share of adorable dogs to pet on your local highstreet!

8. Spring Clean Your Space

A tidy and organized environment can reduce stress and create a sense of accomplishment.

Take some time to declutter and clean your living space. You’ll likely feel lighter and more in control.

9. Practice Self-Care

Self-care is essential for maintaining your well-being. This could mean taking a relaxing bath, reading a book, or enjoying a hobby.

Regularly taking time for yourself can rejuvenate your mind and body.

10. Log Out of Social Media

Social media can sometimes lead to comparison and negative feelings. Take a break from it and focus on the real world. Use this time to engage in activities that make you happy and fulfilled.

I recently deleted Instagram for a whole week and it did a world of good for my brain!

11. Call Your Best Friend

Connecting with loved ones can boost your mood and provide emotional support.

Give your best friend a call and catch up. Sharing your thoughts and feelings can make you feel more connected and understood.

12. Practice Positive Daily Affirmations

Positive affirmations are powerful tools for changing your mindset. Repeat affirmations like, “I am worthy of happiness,” or “I am in control of my life,” to reinforce a positive outlook.

I personally like to practice affirmations in the morning but you can do them at any time that suits you!

13. Challenge Limiting Beliefs

Identify and challenge any negative beliefs that hold you back. Replace them with empowering thoughts.

For example, if you think, “I’m not good enough,” counter it with, “I am capable and deserving of success.”

It can take time to completely over come these beliefs. Work on it every day until you find yourself feeling more positive.

14. Ask a Friend Their Favourite Thing About You

Hearing positive feedback from someone who knows you well can boost your self-esteem and mood. Ask a friend what they appreciate most about you and remind yourself of these qualities.

Don’t be afraid to compliment them back!

15. Stop Comparing Yourself to Others

You know what they say, comparison is a thief of joy. Focus on your own journey and accomplishments instead of comparing yourself to others. Remember, everyone’s path is unique.

I know that this is a LOT easier said than done! But where possible, remind yourself that your journey is completely unique from anyone else’s. The only person you should be competing aginst is yourself.

16. Practice Mindfulness

Mindfulness involves being present in the moment without judgment. It can reduce stress and increase happiness.

Practice mindfulness through meditation, deep breathing, or simply paying attention to your surroundings.

Focussing on the present moment rather than stressing about the past or future can be a game changer!

17. Sleep Enough

Getting adequate sleep is crucial for your mental and physical health.

Aim for 7-9 hours of quality sleep each night. A well-rested mind is more resilient and better equipped to handle challenges.

18. Live as Your Best Self

Strive to be the best version of yourself each day. This means living in alignment with your values, pursuing your goals, and embracing personal growth.

When you live authentically, you feel more fulfilled and happy.

19. Work Towards Your Goals Every Day

Taking small steps towards your goals each day can provide a sense of purpose and accomplishment.

Break down your goals into manageable tasks and celebrate your progress along the way.

Try to do at least one small thing towards your goals every day.

Also see: How to get 1% better every day

20. Remove Toxic People from Your Life

Surround yourself with positive, supportive individuals who uplift you. Distance yourself from those who bring negativity into your life. Healthy relationships are key to maintaining a happy and balanced life.

Where possible, try to limit the time of spend with people that lower your mood. If you find yourself feeling drained, stressed or low after sending time with someone, they probably aren’t good for your mind!

The Key to Happiness: Creating a Meaningful Life

I’ve spent a lot of time learning the ins and outs of how to be happy. My key takeaway from all of my research is that happiness comes down to living a meaningful life.

When you engage in activities that align with your values and purpose, you experience a deeper sense of fulfillment and joy.

How to Create a ‘Meaningful’ Life

• Identify Your Values: Reflect on what truly matters to you and make decisions that align with your core values.

• Set Meaningful Goals: Establish goals that reflect your passions and aspirations. Working towards these goals can provide a sense of purpose.

• Engage in Acts of Kindness: Helping others and contributing to your community can enhance your sense of meaning and connection.

• Cultivate Relationships: Build and maintain strong, supportive relationships with family and friends.

• Pursue Your Passions: Spend time doing what you love, whether it’s a hobby, career, or creative pursuit.

Next Steps

Now that you have a list of ways to be happy and improve your mood, it’s time to put them into practice.

Start by incorporating a few of these habits into your daily routine and gradually add more.

If you’re serious about increasing your happiness, invest in a mood tracker or journal so that you can track your progress and see results.

Here are some of my favourite guided journals that you could use.