5 Habits That Encourage Happiness

Medically reviewed by Melissa Guarnaccia
Updated March 11, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention substance use-related topics that could be triggering to the reader. If you or someone you love is struggling with substance use, contact SAMHSA’s National Helpline at 1-800-662-HELP (4357). Support is available 24/7. Please see our Get Help Now page for more immediate resources.

Happiness can be a relative, subjective term. What it means to be happy for one person may not resonate with the next, and the experiences, people, or ideas that bring people happiness can be as diverse as they are. For some, the meaning of happiness can be elusive, and they may not know what it looks or feels like.

Science has found some consistencies in what makes individuals happy by uncovering the connections between physiology, psychology, and sociology that determine why some people want happiness in the first place. If you want to cultivate happiness in your life, looking at various suggestions from experts in happiness research may be helpful.

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Happiness is possible for everyone

Five ways to encourage happiness

There are many ways to cultivate happiness in your life, including the following five suggestions. Since happiness seems to be contagious, these suggestions may also help those around you feel happier, too.

Cultivate gratitude

There may be a strong correlation between expressions of gratitude and feelings of happiness and well-being. Whether you make it a point to express gratitude to others or take the time to contemplate what you are grateful for, consider the following ways of making gratitude a habit:  

·Send a thank you note.

·Express sincere thanks to the people around you who treat you kindly.

·Say “thank you” to strangers who offer support and kindness.

·Write down at least three experiences you are grateful for daily.

·Show gratitude by giving back to others (gifts, experiences, words of affirmation).

·Use positive affirmations each morning to show gratitude to yourself.

Engage with others

As social animals, humans often seek out other humans for support in challenging times and celebrations when situations are going well. Connection with others has various psychological and physiological benefits. For example, social connection promotes happiness and improved physiological health and longevity. Emotional connection causes the release of oxytocin, serotonin, and dopamine, which are all hormones associated with pleasure and happiness.

Laughing with a friend causes endorphins to release, which are brain chemicals associated with joy. For this reason, having friends and being a positive friend to others can be essential. Laughing and crying together can promote lifelong bonds, improve health, and increase happiness. Reach out to your friends when they’re having difficulties, but don’t forget to stay in touch during positive moments.

Help others

Showing compassion for others and engaging in opportunities to give back to people going through difficult moments may boost your sense of happiness and well-being, as well as those of others. Watching someone gain positive experience from the skills and kindness you offer them can be rewarding.

Although acts of kindness may not be the entire solution to someone's happiness, it could allow you to see firsthand the positive impact you can have on the world. Try seeking volunteer opportunities within your area, as positively impacting someone's life may have positive implications for yours.

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Practice self-care

In a happiness-dominated society, self-care has gotten increasing attention in psychological circles for helping people understand the importance of taking care of themselves. It’s also central to how you live and your overall quality of life.

Self-care means ensuring that your needs are not ignored while you meet the needs of others. Here are a few suggestions for taking care of yourself so you can care for others:

  • Get enough sleep
  • Eat a healthy diet
  • Exercise daily
  • Drink plenty of water
  • Take regular breaks at work and recharge at home to avoid burnout.
  • Practice mindfulness exercises
  • Cultivate a hobby that you find enjoyable
  • Try new things

These aren’t universally guaranteed ways to ensure you’re happy and fulfilled, but with some trial and error, you’ll find the things that resonate for you and better prepare you to approach the world with happiness so you may spread it to others.

Do your best to make sure what you do is fulfilling and meaningful

Habits are built over time and often persevere because we lose our sense of awareness of how we acquired the habit. In a sense, our routines are one big habit, and many of us likely do the same thing each day. This routine can create a rut that’s easy to get stuck in and detracts us from the things we find purposeful or fulfilling.

Practice self-care

In a happiness-dominated society, self-care has gotten increasing attention in psychological circles to help people understand the importance of caring for themselves. Self-care, such as walking, practicing hygiene, and drinking water, can also be central to how you live and your overall quality of life.

Self-care often means ensuring your needs are addressed while you meet the needs of others. Below are a few suggestions for taking care of yourself to increase your happiness and ability to care for others:

  • Get enough sleep
  • Eat a healthy diet
  • Exercise daily
  • Drink water
  • Take regular breaks at work and recharge at home to avoid burnout
  • Practice mindfulness exercises
  • Cultivate an enjoyable hobby
  • Try new activities or hobbies

These forms of self-care may not be universally guaranteed ways to ensure you’re happy and fulfilled. However, with trial and error, you can find self-care practices that resonate for you and prepare you to approach the world with happiness and positivity.

Have fulfilling and meaningful intentions in all you do

Habits are often built over time and may persevere when you lose your sense of awareness of how you acquired the habit. Routines might be considered one “big habit,” allowing people to complete the same tasks daily. However, a routine can cause a rut or a sense of being “stuck,” which might distract you from what you find purposeful or fulfilling.

Consider examining and reflecting on your daily activities. Do they serve a positive or productive purpose? If not, think about ways you can change them. For instance, if rushing to work in the morning causes stress, think about ways to implement a morning routine that gives you more time. It may seem simple, but these habits might sometimes be taken for granted and can cause barriers between you and contentment.

On top of prioritizing a new routine, you might also take minor steps each day toward more challenging goals. For example, you might consider whether your job gives you purpose and fulfillment. If not, what would you rather be doing? If you cannot easily quit your job, try to find the positive aspects of the job or ways you might start working toward a promotion.

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Happiness is possible for everyone

Support options

Happiness is an emotion, and many individuals spend their lives trying to “achieve” a long-term state of happiness. However, as an emotion, happiness can be present in the “little” daily tasks or activities you participate in. Learning to open your mind to new definitions of happiness can be a first step in increasing moments of joy in your life. However, you might also consider speaking to a therapist if you’re unsure where to start.

Some people may struggle to get in-person therapy due to time constraints, financial challenges, and other barriers. In these cases, online therapy through a platform like BetterHelp may be beneficial. Through an online platform, you can have unique resources like online support groups, journaling prompts, and worksheets. In addition, your therapist can set online goals for you, such as “cultivating gratitude” or “practicing self-care.”

Studies also back up the effectiveness of online therapy. One study found that internet-based interventions were sometimes more effective and affordable, with more significant reports of an improved quality of life after sessions. You don’t have to have a mental illness to get started with an online therapist, and these results can be seen for a variety of challenges.

Takeaway

Although humans often consider happiness a sought-after goal, it is often a temporary experience. Cultivating happiness may start with the actions you take each day to incite this emotion. To learn more about happiness and how to be happier, consider contacting a licensed therapist online or in your area.

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