1. Create your happiness routine
A happiness routine? Yep, that’s right. Small habits that we do every day can make or break our happiness, and building a routine around boosting your mood means you’ll be constantly building yourself up in small and easy ways.
Think about the things that make you happy. Maybe it’s spending time with family, being productive at work, or unwinding with a book at the end of the day. Create a routine that focuses on the little things that make you feel good and prioritise your daily tasks with those in mind. Each small happy act will help you build happiness into every day.
2. Add some movement
Physical activity has been shown to boost your mood because it releases endorphins, reduces stress, and balances hormones. You don’t have to spend an hour at the gym to get these benefits. Simply taking a walk, doing some stretches, or standing throughout the day will make you happier.
Try a sit stand desk or standing desk converter so you can stand while you work, getting some activity in while you check tasks off your to do list.
Simply taking a walk, doing some stretches, or standing throughout the day will make you happier.
3. Get the right amount of sleep
Getting enough sleep, roughly 7-8 hours a night, decreases your risk of health conditions, helps maintain your immune system, and strengthens your memory retention. Sleep helps you reset, rebuild, and get ready for the day ahead. It’s even been shown to increase creative thinking.
If you struggle to get enough sleep, try building some sleep-friendly habits into your day: stick to a sleep schedule, moderate sleep-disturbing substances like caffeine and alcohol, get regular exercise, and work on reducing stress.
4. Build your social connections
Connecting with others, whether it’s family and friends or casual work acquaintances, will give you a huge happiness boost. Focus on spending time with positive people, because after all, happiness is contagious. Build connections with those closest to you, and seek out others who share your interests. Plan activities around your schedule that allow you to maintain your relationships and create new ones. If time is limited, use technology to stay connected.
5. Go outside, bring the outside in
Spending time in nature can relieve stress, boost your mood, and increase creativity. Try taking a walk around the block in the middle of the workday to get some fresh air and light exercise. You can also bring the outside in with potted plants or adjust your work space so you’re near a window. The natural light and greenery will help you feel a little happier all day long.
6. Say ‘yes, and…’
Burnout is real, and saying yes to everything is a quick way to zap your happiness. When your plate is full, it’s okay to say ‘no’. The best way to say no is to say ‘yes, and…’. This response lets you set realistic expectations that respect both yourself and others.
For example, you have a long list of things to get done and your co-worker asks for help on a project. Instead of saying ‘yes’ or ‘no’, you can say ‘yes, and I will be able to help you tomorrow once I check a few more things off my list.’ This strategy ensures you stay sane and meet the expectations of others.
7. Do one thing at a time
Multitasking is draining and can lead to mental fatigue and unhappiness. You may think you’re doing twice the work in half the time, but by doing just one thing at a time, you’ll actually produce better results that get you closer to your goals.
Try listing your tasks for the day with the top three priorities on top. Make sure your to do list is in order of importance and includes only actionable objectives so you can confidently check things off when they’re done.
Trying something new, learning a new skills, or being challenged to push yourself feels good. Variety is energising and helps boost happiness.
8. Mix it up
New experiences, challenges, and information are invigorating. Trying something new, learning a new skills, or being challenged to push yourself feels good. Variety is energising and helps boost happiness.
Try taking an online class to learn a new skill. Go to an exercise class to challenge yourself and get some physical activity in. Seek out a challenging project at work or start a home improvement project.
9. Work/life balance
It’s easy to get bogged down by your to-do list at work, but maintaining a healthy work/life balance will help you be happy, at work and at home. To juggle everything you do, set your priorities holistically. Think about all the things that are important to you, and set priorities each day with your work and home responsibilities in mind. With a balanced life, you’ll be happier, too.
10. Set smart goals
Achieving your goals will give you a huge happiness boost, but make sure your goals are SMART.
- Specific – be specific about what your goals are and how you want to improve
- Measurable – outline quantifiable results that indicate progress
- Achievable – create goals that can realistically be achieved
- Relevant – make your goals relevant to you, something you care about
- Time-bound – include a timeline in your goals and when results can be achieved
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