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45 Ways To Be Happier Instantly

Count your blessings

There’s nothing like a little thankfulness to boost your mood. Research shows expressing gratitude can make you happier

Try writing down three things you’re thankful for at the end of each night.


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45 Ways To Be Happier Instantly

45 Ways To Be Happier Instantly


Key Ideas

Spend time with furry friends

Play fetch with Fido or sneak in a few cuddles with your kitten. 

Interacting with your pets can release oxytocin in the brain ― you know, the “warm and fuzzy” hormone ― resulting in that joyous feeling.

Count your blessings

There’s nothing like a little thankfulness to boost your mood. Research shows expressing gratitude can make you happier

Try writing down three things you’re thankful for at the end of each night.

Remind yourself how great you are

 Studies show self-acceptance is crucial to a happier life, but it’s a habit we barely practice.

Call your mom

Research suggests hearing your mom’s voice can help reduce stress. And less stress means a happier you.


Research shows that allowing yourself a few moments of zen-like escape each day may make you happier.

Listen to music

Research shows that trying to boost your mood while listening to music actually can help lift you to a more positive state

Studies also suggest listening to sad music can help boost positive feelings. 

Give back

We didn’t get to where we are without a little help, so why not extend that same generosity to someone else

Not only will your kindness influence others, but studies show it’ll also make you happier, too.

Spend money on experiences

A fulfilling life doesn’t lie in our possessions, it’s found in the experiences we have and the people we share them with. 

Spend money on a trip, a concert or any other experience that will bring you joy. Science says you’ll be happier in the long run.

Challenge yourself

Work for that promotion or take on that marathon. 

It’s a lovely treat for your mind, according to Gretchen Rubin “The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction.

Get enough sleep

More sleep = A happier you. 

Too little shuteye slows down our cognitive processes and increases the risk of depression. 

Embrace the aging process

Most people wish they could avoid aging, but studies show that we’re happier as we get older

Experts theorize this could be because the older we get, the more we reflect on positive experiences. 

Show your appreciation

Give someone else a compliment. Your generosity will make your day and theirs.

Keep a one-sentence journal

Research shows recording these everyday events may make us happier later on because we appreciate them a lot more when they’re revisited. 

In other words, if you ate a scrumptious chocolate brownie on Wednesday, write it down.

Stop to smell the flowers

One study on how scent affects joy found that participants who were in a floral-scented room selected three times as many happiness-related terms than negative terms.

Try to cut back on work

Residents of Denmark, one of the happiest countries in the world, spend less time than most Americans in the office. 

Only 2 percent of Danes work long hours, which is categorized as 50 hours per week. And full-time workers still devote 66 percent of their day to self-care, like eating and sleeping. 

Celebrate little victories

There’s power in small moments. 

I think when we take time to notice the things that go right — it means we’re getting a lot of little rewards throughout the day,” Susan Weinschenk, author of How to Get People to Do Stuff.


Time for yourself

According to experts, choosing to spend time by yourself can help your social relationships. Solitude can also help you regulate your emotions. It can have a calming effect that prepares you to bet...

Take time to be idle

Being overly busy with long to-do lists has become a way to communicate status. Although being busy is not a real status indicator, the impact is real and it contributes to burnout, anxiety and stress-related diseases.

Doing nothing can be a great productivity tool for recharging.

Casual friendships

Having weak ties (neighbors, your favorite bartender, or fellow members in a spin class) can have a positive impact on our well-being by helping us feel more connected to other social groups.

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What creates happiness in the brain
  • Dopamine: The happy chemical that our brain releases when we see reward or pleasure in sight.
  • Oxytocin: A hormone and a neurotransmitter, it gets released when we...
  • Happiness as a choice

    Once you realize that happiness is predominantly an internal process, you will gradually understand that happiness is also a choice, and you will be able to transcend the limits of what it is that makes you happy.

    Set Happiness Goals

    You control your happiness the same way you control your health, and If you can set goals for your health, you can do it for happiness.

    Pursuing intrinsic goals, like l...

    Make Your Bedroom A Haven

    Sleep and happiness go hand in hand. Try to make your bedroom conducive to good sleep as much as possible.

    Soundproof it and cut light as best as you can; that includes keeping away any gadget that will tempt you to surf the web.

    Drink Tea

    Theanine, which is present in green and black tea, reduces anxiety and will calm your nerves and make you happy.

    So whenever you're feeling stressed because things aren't going your way, grab yourself a nice cup of tea to calm your nerves.

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    Happy people are well rounded people
    Happy people are well rounded people
    • They savor the moment. They "stop to smell the roses".
    • They're busy, but not rushed. A healthy work-life balance is key.
    •  They don't sweat the small stuff...
    Happy people invest in their relationships
    • They spend money on others. One reason is that it creates social connections.
    • They celebrate other people's success through "active and constructive" responding.
    • They treat everyone with respect and kindness. Kindness, like happiness, is contagious.
    • They're proactive about relationships. They work on maintaining their relationships.
    • They express gratitude. It improves mood and energy and decreases anxiety.
    • They engage in deep, meaningful conversations.
    The attitude of happy people
    • They're optimistic. Bad things happen to all of us. Happy people don't complain, whine or let pessimism become a self-fulling prophecy.
    • They view problems as challenges. They focus on solutions to the problem and reflect on what they're grateful for.

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    Spend Time Outdoors

    Spending time outside of your apartment can lift your mood. 

    If you are unable to get outside, add greenery to your space, for some plant therapy.


    People who volunteer are likely to have higher self-esteem, psychological well-being, and happiness.

    Help someone else out who really needs it.

    Eat Healthier

    Regularly eating foods that are filled with nutrients can help you feel more positive and energetic. You will feel better mentally too.

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    Unhappiness at work
    Among the factors contributing to this were 
    • poor work-life balance
    • workers feeling underappreciated in their positions 
    • and 
    • people ...
    How to be happier at work
    • Figure out what truly motivates you, how do you define enjoyment, success, and fulfillment.
    • Conduct an energy audit and make changes accordingly. 
    • Take 10-to-15-minute breaks. 
    • Keep a 'smile file'. Keep a running list of your accomplishments, compliments, and thank-you's from real people.
    • Remind yourself of why you like working there.
    • Be disciplined about rest and balance.
    • Don't be 'on' 24/7.
    • Build your network. Develop meaningful relationships with people you admire and respect.
    • Connect your work to your intrinsic values - even if your job does not have a grand purpose, you can live your values.
    • Talk to your boss more often.
    • Discard the idea of 'right' versus 'wrong'.
    Learn something new

    ... even if it's stressful. Mastering a new skill means more stress now but more happiness later.

    The key is to choose the right new skill to master, a challenge to undertake, or ...

    Friends near you

    Geographically close friends (and neighbors) have the greatest effect on happiness.

    Individual happiness cascades through groups of people, like contagion. So make friends with people who live near you.

    Embrace opposing feelings

    Happiness can come from noticing and embracing a wide spectrum of emotions--both good and bad. 

    So don't ignore negative feelings. Embrace them--and then actively work toward overcoming whatever issues you face.

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    Listen To Upbeat Music

    Listening to upbeat music can actually improve your mood. 

    It's important not to overthink, "Am I happy yet?" while listening, and instead just allow yourself to enjoy the experie...

    Get A Good Laugh

    Laughter increases dopamine in our brains, which is a chemical that elevates mood. 

    The next time you're in a bad mood, try pulling up some Amy Schumer or an SNL digital short on YouTube.

    Walk Around The Block

    Even mild exercise, about 40 percent of your max heart rate, can lift your mood.  Do activities that match your mood instead of trying to force yourself to do something you're just not feeling.

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    Boost Your Energy

    Bad moods happen 50% of the time simply because of a lack of energy. When you have lots of energy your mind moves faster, you get more done and you feel happier.

    The next time y...

    How to boost your energy
    • Physical Exercise – Doing some light exercise creates a huge boost in your physical energy.
    • Think Faster – Games, brainstorming or other thinking exercises boost your mental energy.
    • Drink Some Water – Hydrating yourself can give you a boost of energy.
    Get New Input

    You may notice that often when you are in a bad mood you don’t do very much. Depressed people often perpetuate their mood by remaining in the same environment.

    Going to see friends, watching a movie, reading a book, even doing the errands and chores that need to be done, are all methods of getting new input.

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    Think of Yourself Less

    Humility is not thinking less of yourself, but thinking of yourself less.  - CS Lewis

    Self-esteem that is bound to external success can lead to small spurts of happiness but is no...

    Be Busy, but Not Rushed

    Research shows that feeling “rushed” is a one-way street to stress and unhappiness. Too much boredom can be burdensome. 

    To find a balance, learn to say "no" to opportunities that do not excite you.

    Be Proactive About Your Relationships


    • Check-in regularly with good friends (around 2 weeks for very close friends).
    • Celebrate the good things in their life; let them know through active and constructive listening. 
    • Studies show people love hearing themselves talk and talking about themselves, so let them.

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