How To Be Happy: 26 Scientifically Proven Ways to Boost Your Happiness And Wellbeing

Large-scale research involving hundreds of thousands of people has shown that unhappiness, stress, depression, and anxiety are on the rise in the US. Right now, there's plenty to be unhappy about.

I, for one, am worried about, in no particular order, climate change, COVID-19, the rising potential for global conflict, aging, the recent trend toward inflation, and increased xenophobia in my country of residence. If you've been feeling devoid of hope in recent times, your own list is likely to contain both similar and very different points.

If you've been feeling the stress of modern life, to the point where you're starting to wonder what the point of it all is, you may be depressed. You may also simply be unhappy, or you may be standing at some kind of crossroads, unsure what steps to take next in your life.

It's not a good feeling — but if you wallow in it, it only gets worse. You can't pluck motivation or hope out of thin air, but there's good news. There are practical steps you can take, starting almost immediately, to increase your own happiness and wellbeing. There are practical steps you can take to increase your happiness that do not involve going to therapy or even making very radical changes in your life.

How Is Happiness Defined in Psychology?

There is actually no general consensus around a single definition of happiness — but one thing is clear. Happiness is more than a temporary good mood. It's a lasting sense of being. People who define themselves as happy people aren't simply "happy about" a short-term phenomenon, like meeting a friend for lunch or a beautiful, sunny, day. They're fulfilled and content. They'll have some problems in their lives, of course, and will sometimes be angry, scared, or experience other negative and difficult emotions. Overall, however, happy people feel that being alive is a great thing.

In her book The How of Happiness, psychologist and researcher Sonja Lyubomirsky defines happiness as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.”

That makes sense, so we'll stick with that definition. Finding a life that's meaningful and worthwhile — you have a purpose and a goal, in other words — is key to this.

Scientific research has identified two underlying factors that influence how happy someone is — simply put, factors within you and factors in your environment.

The first category includes things like your biology and genetics, physical health, personality, and thinking style. The second would refer to other people, your physical environment, and life events.

Some of those factors are entirely beyond your control. Research suggests, for instance, that around 30 percent of your happiness rating is determined by your biology. There are, however, practical things you can do to feel happier. To feel happier — not just to temporarily get a thrill or a hit of positive energy, but to consistently feel more satisfied with your life.

Practical Steps Toward Greater Happiness: A Long List

We've divided this list into separate domains to allow you to choose from among them. No matter who you are, you'll find something on this list toward greater happiness that you can embrace immediately.

Physical Steps to Make You Happier

• Exercise regularly; a little bit every day. That can be as simple as a short walk. Not only will your body be healthier, you'll also be telling yourself, through action, that you're worthy of self-care.
• Eat healthy and nutritious meals that you genuinely enjoy.
• Figure out how much sleep you need to function optimally. For most people, that's between seven and nine hours a night. Then prioritize your sleep. Go to bed and get up at roughly the same time every day, and practice sleep hygiene habits that encourage a good sleep.
• Smell something wonderful. Smells connect you to the world on a primal level. Whether you enjoy the smell of a your grandma's cooking, a nice perfume, or a collection of old books, have a sniff.
• Allow yourself times of inactivity — more commonly known as breaks. Not every waking moment has to be filled with activities.

Mental Steps to Be Happy

• If you find yourself having negative thoughts about yourself or a situation, analyze them logically and try to see if there's another way of looking at the situation.
• Practice mindfulness. Planning for the future is good, but never forget to live in the now. Consciously allow yourself to immerse yourself in the feeling of nice weather, a cute sleeping cat, a nice social event, or something else that means something to you. Enjoy it actively, rather than just letting it pass by.
• Are you annoyed by the little things? Try to put them in perspective. Will you still be thinking about that in 10 years? Probably not.
• Laugh more. If you need to, get out that cheesy comedy show from 20 years ago or watch funny cat videos. It doesn't matter what causes the laughter; laughing more will make you happier.
• Let go of misplaced guilt. If it wasn't your responsibility or your fault, tell yourself that. It may take a while to sink in. Keep telling yourself anyway.
• Give yourself credit where credit is due.

Practical Steps for a Happier Life

• If your material situation allows it, working less and spending more time with family or otherwise engaging in meaningful activities has repeatedly been shown to lead to greater happiness.
• No matter how bad things seem, every night, before you go to bed, make a list of things you are grateful for. This is scientifically proven to boost your subjective wellbeing.
• If you're doing things that hold no value, serve no purpose, and that you don't enjoy, stop doing them. For most people, this includes mindlessly scrolling through social media.
• Tidy up your home, declutter, clean, or change something about your home. It's not just that disorganized environments get us down, but also that we humans like to feel in control of our environments, and changing something about your living space can help you feel in charge of something really quickly.
• Make something. A meal, a scrapbooking page, a new set of kitchen cabinets, a painting... being creative raises your mood.
• Take pleasure in the things you enjoy, shamelessly, even if they feel silly. It may be origami or watching Chicago Fire the moment a new episode comes out.

Social Steps Toward Increased Happiness

• Stop socializing with people you do not like and who emotionally drain you, where that will have no negative consequences for your life. Do it immediately.
• Say yes to more things you want to say yes to, even if they're a little frightening. Say no to more things you want to say no to. This will raise your self esteem.
• Visit relatives you haven't seen in a while, or at least send an email.
• Never take the great people in your life for granted. Actively be grateful for their presence.
• Help someone, or be nice to someone you don't need to be nice to. This will make you feel like a better person, and it'll also make other people be nicer to you, which helps.

Spiritual Steps to be a Happier Person

• If you are religious, attend a house of worship more often or practice religious activities in your everyday life. Religion is one of the greatest predictors of life satisfaction.
• Find a sense of purpose. It doesn't have to define your entire life; only your "right now". You'll be happier if you have a positive reason to get out of bed each day. That may mean charity work or getting better at calligraphy, or finishing your degree, or buying a home. It doesn't really matter what it is, as long as it means something to you.
• Meditate. There are many ways to do this.
• Spend time in nature and connect to the wider world this way.

So, how should you use this list? Pick a few things you think you can realistically manage, and start doing them. Observe their effects on your life, and pick some more things. We always have more control than we think we do, at least over our reactions to the world, and starting small can pave the way for bigger things. Both can have a significant influence on your day-to-day happiness.