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Living a happier, more fulfilling life is within reach with small, positive changes. Enhancing your sleep routine and staying active with regular exercise can significantly boost your overall well-being. These simple steps can make a world of difference in improving your satisfaction and happiness.
Habits are deeply ingrained, and changing them can be tough, but it’s achievable with the right approach. Positive habits can be as powerful as bad ones, so why not focus on building good ones?
Below are some easy-to-follow daily, monthly, and yearly habits to guide you toward happiness. Remember, everyone’s journey to happiness is unique, and finding what works for you is key.
If any habits add stress or don’t fit your lifestyle, feel free to skip them. Over time, you’ll discover what truly works for you.
Daily habits
Here are daily habits that can boost your happiness.
1. Smile
Smiling is a two-way street: it’s often a sign of happiness, but it can also make you feel happier. When you smile, your brain releases dopamine, boosting your mood.
This connection is part of the facial feedback hypothesis, which suggests that facial expressions can influence emotions.
You don’t need to smile constantly, but when you’re feeling low, try smiling—it might just lift your spirits. Start each day by smiling at yourself in the mirror and notice the difference!
2. Exercise
Exercise offers more than physical benefits. It helps reduce stress, lower anxiety, and ease depression, while also boosting self-esteem and happiness.
Even a small amount of activity can make a difference. No need to train for a triathlon unless that’s your goal.
Start slow—pushing too hard too soon can lead to frustration and soreness.
Here are simple exercise ideas to kickstart your routine:
- Take a brisk walk around the block after dinner.
- Join a beginner’s yoga or tai chi class.
- Begin your day with 5 minutes of stretching.
Revisit activities you once enjoyed but haven’t done in a while, or try something new like golf, bowling, or dancing.
3. Get plenty of sleep
Most adults require at least 7 hours of sleep each night. If you’re feeling tired or foggy during the day, your body may be craving more rest.
In a world that often promotes less sleep, getting enough is essential for health, brain function, and emotional well-being. Adequate sleep also reduces the risk of chronic illnesses like heart disease, depression, and diabetes.
Here are simple tips to create a better sleep routine:
- Track your sleep by noting how many hours you get each night and how rested you feel. After a week, you’ll have a clearer view of your sleep patterns. You can also use a sleep-tracking app to monitor your rest.
- Stick to a consistent schedule—go to bed and wake up at the same time every day, including weekends.
- Set aside an hour before bed for relaxation. Take a bath, read, or unwind with something calming. Avoid heavy meals and drinks during this time.
- Make your bedroom dark, cool, and quiet for better sleep quality.
- Choose high-quality bedding for a more comfortable sleep experience.
- Limit naps to 20 minutes if you need a rest.
If sleep issues persist, consult a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind
You’re likely aware that food impacts your physical health, but did you know certain foods can also influence your mood?
For example:
- Certain foods can increase serotonin, a “feel-good” hormone. Limit simple carbs like sugary or starchy foods, as they can lead to a quick energy spike followed by a crash. Opt for complex carbs like vegetables, beans, and whole grains to keep your energy steady and support serotonin production.
- Foods rich in protein can boost dopamine and norepinephrine levels, which help enhance energy and concentration.
- Omega-3 fatty acids, Foods rich in omega-3 fatty acids, like fatty fish, have anti-inflammatory benefits that support brain health. If you don’t eat fish, consider discussing supplements with your doctor.
- Highly processed or deep-fried foods, Foods high in sugar and skipping meals can leave you feeling down.
Make one mindful food choice each day to help boost your mood through what you eat.
For example, swap a sugary breakfast pastry with Greek yoghurt and fruit. This not only satisfies your sweet cravings but also provides protein to prevent a mid-morning energy slump. Introduce a new healthy food swap each week.
5. Practice gratitude
Simply practising gratitude can significantly boost your mood and offer other benefits. For example, studies show that gratitude can enhance feelings of hope and happiness.
Begin your day by recognizing one thing you’re grateful for, whether it’s while brushing your teeth or waiting for your alarm.
Throughout your day, seek out positive moments. These can be big, like feeling loved or getting a well-deserved promotion.
Small gestures, like a colleague offering you coffee, a neighbour greeting you with a wave, or the simple pleasure of feeling the sun’s warmth on your skin, can also bring joy.
With a bit of practice, you might start spotting more of these uplifting moments in your surroundings.
6. Give a compliment
Studies indicate that performing acts of kindness can enhance your overall well-being.
Offering a sincere compliment is a simple and effective way to brighten someone’s day and elevate your mood.
Make sure to make eye contact and smile while giving the compliments to express sincerity. You may be surprised at how great it makes you feel.
When complimenting someone’s appearance, always do so with respect.
7. Breathe deeply
You may feel tense, with tight shoulders, and as though you’re about to “lose it.” It’s a feeling we’re all familiar with.
Your instinct may suggest taking a deep breath to regain calm.
As it turns out, that instinct is spot on. Studies show that slow, deep breathing exercises can significantly help in reducing stress.
The next time you experience stress or feel overwhelmed, try following these simple steps:
1. Picture a moment filled with happiness or a tranquil place that brings you a sense of calm and contentment.
2. Take slow, deep breaths in through your nose.
3. Exhale slowly through your mouth or nose.
4. Repeat this process multiple times until you begin to feel more relaxed.
If you’re finding it hard to take slow, controlled breaths, try counting to 5 in your mind with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive mindset is important, but everyone goes through challenges and setbacks. It’s a natural part of life.
If you get bad news, make a mistake, or feel down, don’t feel obligated to act like you’re fine.
Acknowledge your feelings of unhappiness and allow yourself to experience them for a moment. Then, reflect on what triggered these emotions and think about what you need to heal.
Try a deep breathing exercise, take a long walk outdoors, or talk to someone you trust. These actions can help you process your emotions and find comfort.
Let the moment pass and prioritize self-care. Remember, it’s okay not to feel happy all the time.
9. Keep a journal
A journal is a powerful tool for organizing thoughts, understanding emotions, and making plans. You don’t have to be a writer or write extensively to benefit from it.
It can be as easy as writing down a few thoughts before sleep. If you’re uncomfortable writing certain things, you can always shred the paper afterwards. What truly matters is the process itself.
Unsure how to handle all the emotions that surface on the page? Our guide to organizing your feelings might offer some helpful insights.
10. Face stress head-on
Life is filled with stressors, and it’s impossible to avoid them all.
You don’t need to avoid stress entirely. It’s not always bad; in fact, we can shift our perspective on it. At times, stress can even have a positive effect.
For the stressors you can’t avoid, remember everyone experiences stress — it’s not just you. You might be stronger than you think.
Instead of letting stress take over, face it head-on. Whether it’s having a tough conversation or putting in extra effort, addressing the issue early can help reduce tension and ease that uncomfortable feeling in your stomach.
11. Avoid comparing yourself to others
Comparing yourself to others, whether on social media, at work, or even in a yoga class, can lead to feelings of dissatisfaction, lower self-esteem, and even contribute to anxiety or depression.
Stop comparing yourself to others. It may take time, but doing so can significantly improve your inner peace and happiness.
Other tips from this list, such as deep breathing and journaling, can assist you in focusing inward. Also, talking to a therapist might provide valuable guidance.
Conclusion
Integrating these habits into your daily routine can help you live a happier, more fulfilled life. It may take time to discover what works best for you, and it’s important to be patient with yourself. By making small, consistent changes, you can create a strong foundation for lasting happiness and well-being.
