I’ve got a friend that is genuinely happy all the time. I swear she’s had a lobotomy.
(A bit embarrassed to admit I’ve even gone so far as to even ask her for the doctor’s name who did it.)
She’s the kind of happy that’s infectious and endearing. Y’all, she wakes up like this.
Anytime we get together, I feel like I make her question why we are friends. I’m a different kind of happy and fun. More like a happiness hot mess, like if bourbon, tacos and glitter got together for happy hour.
Talking with her, you would think that her life is totally flawless. But it’s not. She’s human and has moments of unhappiness, too.
My friend has committed to what she calls “Daily Happiness Habits” that keep her more focused on a positive outlook.
“No lobotomy was necessary,” she said.
I’m a different kind of happy and fun. More like a happiness hot mess, like if bourbon, tacos and glitter got together for happy hour.
You Have Control Over Your Happiness
If you think happiness is reserved for people with perfect lives and matching sock drawers, think again.
You have more control over your happiness than you think.
Science says your brain is more flexible than your yoga instructor and can be rewired for joy. Even on your worst days, you can increase your feelings of well-being through micro-habits. (Micro-habits are bite-sized, actionable, everyday behaviors and activities.)
By consciously implementing positive habits and paying attention to their encouraging effects, your brain’s reward system is turned on and you have a happier emotional response. Your brain remembers that positive response and will seek to do it again.
The key? Consistency. Consistently practicing positive micro-habits that rewire your brain to see the world with more optimism.
12 Daily Happiness Habits to Boost Your Mood
Here are 12 micro-habits that you can implement right now to rewire your brain for happiness:
- Perform 5 Acts of Kindness Daily
Hold the door open, compliment a stranger’s questionable hat, or send a meme to a friend. These small gestures can boost your mood fast.
- Practice Gratitude
Start your day by listing three things you’re grateful for. Coffee counts. (So does not stepping on Lego pieces barefoot.) Physiologically, our brains can’t respond to negative emotions (fear, anxiety, stress) and positive emotions (gratitude, happiness) at the same time.
- Get a Daily Dose of Nature
Go outside! A stroll through a city park or watering your houseplants can connect you with nature and lower stress levels.
- Reframe Negative Events
Missed the bus? Maybe it’s the universe’s way of giving you extra steps on your fitness tracker. Find the silver lining, even if it’s just a sliver. Bad things are going to keep happening. Acknowledge the pain, inconvenience, or anger, but allow it to move through you so you can move on to focus on something healthier.
- Celebrate Others’ Successes
When a friend shares good news, resist the urge to compare. Instead, cheer them on. Their win doesn’t diminish yours. Listening and being present allows you to absorb their happiness.
- Affirm Your Core Values
Identify what truly matters to you — be it honesty, creativity, or always having snacks on hand — and align your actions accordingly. Working toward other people’s goals or working for someone with values is a fast-track to stress and unhappiness.
- Replace Anger with Compassion
Before you unleash your inner Hulk, try to understand where the other person is coming from. Practicing compassion instead of anger allows you to develop empathy and forgiveness without denying your own pain.
- Seek Moments of Awe
Watch a sunrise, listen to a powerful song, or marvel at your cat’s ability to sleep 18 hours a day. Awe is everywhere and it refocuses our attention away from daily concerns and toward feelings of connection.
- Visualize Your Best Relationships
Imagine your relationships thriving. What does that look like? Instead of dwelling on past obstacles or disappointments, focus on how your future could be better and brighter. Write down specific details and ideas with an optimistic tone. This specificity can give you a greater sense of control and motivate you to take steps toward this ideal future.
- Take a Self-Compassion Break
When you mess up (and you will), treat yourself with the kindness you’d offer a friend. You’re only human, after all.
- Unplug Daily
Step away from screens for at least 30 minutes. The internet will still be there when you return, full of dog videos and unsolicited opinions. By reducing screen time, you reclaim your time for things that are more fulfilling and you able to be fully present.
- Find Humor in Everyday Life
Laugh at the absurdity of life. It’s cheaper than therapy and has no side effects. Laughter has been scientifically proven to produce feel-good hormones that reduce our stress and increase our happiness in a matter of seconds.
