Habits matter. If you\u2019ve ever tried breaking a bad habit, you know all too well how engrained they are.<\/p>\n\n\n\n
Well, good habits are deeply engrained, too. Why not work on making positive habits part of your routine?<\/p>\n\n\n\n
Below, you\u2019ll find suggestions for daily, monthly, and yearly habits to help kickstart your quest. Just remember that everyone\u2019s version of happiness is a little different, and so is their path to achieving it.<\/p>\n\n\n\n
If some of these habits create added stress or just don\u2019t fit your lifestyle, ditch them. With a little time and practice, you\u2019ll figure out what does and doesn\u2019t work for you.<\/p>\n\n\n\n
Daily habits<\/strong> We smile because we\u2019re happy, and smiling causes the brain to release dopamine, which makes us happier.<\/p>\n\n\n\n While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the \u201cfacial feedback hypothesis,\u201d where facial expressions may have a modest influence on emotions.<\/p>\n\n\n\n That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.<\/p>\n\n\n\n Even a small amount of physical activity can make a difference. You don\u2019t have to train for a triathlon or scale a cliff \u2014 unless that\u2019s what makes you happy, of course.<\/p>\n\n\n\n The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).<\/p>\n\n\n\n Consider these exercise starters:<\/strong><\/p>\n\n\n\n Take a walk around the block every night after dinner. No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.<\/p>\n\n\n\n Here are a few tips to help you build a better sleep routine:<\/p>\n\n\n\n Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you\u2019re doing. You can also try using an app to track your sleep. For example:<\/strong><\/p>\n\n\n\n Carbohydrates release serotonin, a \u201cfeel good\u201d hormone. Just keep simple carbs \u2014 foods high in sugar and starch \u2014 to a minimum because that energy surge is short and you\u2019ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin. For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You\u2019ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.<\/p>\n\n\n\n You might try starting each day by acknowledging one thing you\u2019re grateful for. You can do this while you\u2019re brushing your teeth or just waiting for that snoozed alarm to go off.<\/p>\n\n\n\n As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.<\/p>\n\n\n\n But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.<\/p>\n\n\n\n With a little practice, you may even become more aware of all the positive things around you.<\/p>\n\n\n\n Giving a sincere compliment is a quick, easy way to brighten someone\u2019s day while giving your own happiness a boost.<\/p>\n\n\n\n Catch the person\u2019s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.<\/p>\n\n\n\n If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.<\/p>\n\n\n\n Instinct may tell you to take a long, deep breath to calm yourself down.<\/p>\n\n\n\n Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.<\/p>\n\n\n\n The next time you feel stressed or are at your wit\u2019s end, work through these steps:<\/p>\n\n\n\n Close your eyes. Try to envision a happy memory or beautiful place. If you get some bad news, make a mistake, or just feel like you\u2019re in a funk, don\u2019t try to pretend you\u2019re happy.<\/p>\n\n\n\n Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.<\/p>\n\n\n\n Would a deep breathing exercise help? A long walk outside? Talking it over with someone?<\/p>\n\n\n\n Let the moment pass and take care of yourself. Remember, no one\u2019s happy all the time.<\/p>\n\n\n\n It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you\u2019ve finished. It\u2019s the process that counts.<\/p>\n\n\n\n Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.<\/p>\n\n\n\n There\u2019s no need to. Stress isn\u2019t always harmful, and we can even change our attitudes about stress. Sometimes, there\u2019s an upside to stress.<\/p>\n\n\n\n For those stressors you can\u2019t avoid, remind yourself that everyone has stress \u2014 there\u2019s no reason to think it\u2019s all on you. And chances are, you\u2019re stronger than you might think you are.<\/p>\n\n\n\n Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.<\/p>\n\n\n\n It can take practice to stop comparing yourself to others, but it\u2019s worth it for the benefit of having your inner peace and happiness.<\/p>\n\n\n\n You can start with some of the other tips on this list that can help draw your attention inward to yourself, such as deep breathing and journaling. You may also consider talking with a therapist for perspective.<\/p>\n\n\n\n \u00bbMORE:9 Best Affordable Therapy Options of 2023: Tried and Tested What can you do in 20 minutes? Lots.<\/p>\n\n\n\n Set a timer on your phone and take 15 minutes to tidy up a specific area of one room \u2014 say, your closet or that out-of-control junk drawer. Put everything in its place and toss or give away any extra clutter that\u2019s not serving you anymore.<\/p>\n\n\n\n Keep a designated box for giveaways to make things a little easier (and avoid creating more clutter).<\/p>\n\n\n\n Use the remaining 5 minutes to do a quick walk through your living space, putting away whatever stray items end up in your path.<\/p>\n\n\n\n You can do this trick once a week, once a day, or anytime you feel like your space is getting out of control.<\/p>\n\n\n\n Who do you miss? Reach out to them. Make a date to get together or simply have a long phone chat.<\/p>\n\n\n\n In adulthood, it can feel next to impossible to make new friends. But it\u2019s not about how many friends you have. It\u2019s about having meaningful relationships \u2014 even if it\u2019s just with one or two people.<\/p>\n\n\n\n Try getting involved in a local volunteer group or taking a class. Both can help connect you with like-minded people in your area. And it\u2019s likely they\u2019re looking for friends, too.<\/p>\n\n\n\n Companionship doesn\u2019t have to be limited to other humans. Pets can offer similar benefits, according to multiple studies.<\/p>\n\n\n\n Love animals but can\u2019t have a pet? Consider volunteering at a local animal shelter to make some new friends \u2014 both human and animal.<\/p>\n\n\n\n Even if you don\u2019t stick to the plan, blocking out time where you can do laundry, go grocery shopping, or tackle projects at work can help quiet your mind.<\/p>\n\n\n\n You can get a fancy planner or app, but even a sticky note on your computer or piece of scrap paper in your pocket can do the job.<\/p>\n\n\n\n There\u2019s mounting evidence to support the fact that excessive phone use can lead to changes in the brain and impact your mood, with one review even revealing more serious cognitive and emotional changes in adolescents and young adults.<\/p>\n\n\n\n Turn off all the electronics and put those earbuds away for at least 1 hour once a week. They\u2019ll still be there for you later if you want them.<\/p>\n\n\n\n If you haven\u2019t unplugged in a while, you might be surprised at the difference it makes. Let your mind wander free for a change. Read. Meditate. Take a walk and pay attention to your surroundings. Be sociable. Or be alone. Just be.<\/p>\n\n\n\n Sound too daunting? Try unplugging for a shorter amount of time several times a week.<\/p>\n\n\n\n Your green space could be anything such as your neighborhood park, your own backyard, or a rooftop garden \u2014 anywhere you can appreciate and enjoy nature and fresh air.<\/p>\n\n\n\n Better yet, add some outdoor exercise into the mix for extra benefit. The same aforementioned study found that people who spent time in green spaces were also more likely to exercise more frequently and for longer each time.<\/p>\n\n\n\n Meditation doesn\u2019t have to be complicated. It can be as simple as sitting quietly with your own thoughts for 5 minutes. Even the deep breathing exercises mentioned earlier can serve as a form of meditation.<\/p>\n\n\n\n If you feel like you\u2019re hitting a brick wall, consider speaking with a mental health professional like a therapist on a weekly basis. You don\u2019t need to have a diagnosed mental health condition or overwhelming crisis to seek therapy.<\/p>\n\n\n\n Mental health professionals are trained to help people improve coping skills. Plus, there\u2019s no obligation to continue once you start.<\/p>\n\n\n\n Even just a few sessions can help you add some new goodies to your emotional toolbox.<\/p>\n\n\n\n Worried about the cost? It\u2019s possible to afford therapy on any budget.<\/p>\n\n\n\n Maybe it\u2019s unwinding your workweek with a long, hot bath. Or it may be adopting a skin care routine that makes you feel indulgent. Or it could be simply setting aside a night to put on your softest jammies and watch a movie from start to finish.<\/p>\n\n\n\n Whatever it is, make time for it. Put it in your planner if you must, but try to make it a priority do it.<\/p>\n\n\n\n Monthly habits Maybe that\u2019s helping out at a food bank on the third weekend of every month or offering to watch your friend\u2019s kids one night per month.<\/p>\n\n\n\n Consider going to your favorite restaurant, taking in a movie, or going on that trip you\u2019ve always dreamed of.<\/p>\n\n\n\n Even if you\u2019re a social butterfly, spending some deliberate time alone can help you reconnect with the activities that truly make you happy.<\/p>\n\n\n\n Trying to take control of your thoughts during these brief windows of time can offer benefits.<\/p>\n\n\n\n At the start of each month, make a short list of happy memories or things you\u2019re looking forward to on a small piece of paper or on your phone.<\/p>\n\n\n\n When you find yourself waiting for a ride, standing in line at the grocery store, or just with a few minutes to kill, break out the list. You can even use it when you\u2019re just generally feeling down and need to change up your thoughts.<\/p>\n\n\n\n Yearly habits How are you doing? If you find that your mood hasn\u2019t improved much over the last year, consider talking with a doctor or mental health professional. You might be dealing with depression or even an underlying physical condition that\u2019s affecting your mood.<\/p>\n\n\n\n Let go of any goals that no longer serve you, even if they sound nice on paper.<\/p>\n\n\n\n As you build habits to improve your happiness, it\u2019s important to follow up with routine appointments to help take care your body, such as:<\/p>\n\n\n\n seeing a primary care physician for an annual physical Habits matter. If you\u2019ve ever tried breaking a bad habit, you know all too well how engrained they are. Well,<\/p>\n","protected":false},"author":1,"featured_media":1314,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"magazineBlocksPostFeaturedMedia":{"thumbnail":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-150x150.jpg","medium":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-200x300.jpg","medium_large":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756.jpg","large":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756.jpg","1536x1536":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756.jpg","2048x2048":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756.jpg","colormag-highlighted-post":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-392x272.jpg","colormag-featured-post-medium":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-390x205.jpg","colormag-featured-post-small":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-130x90.jpg","colormag-featured-image":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-640x445.jpg","colormag-default-news":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-150x150.jpg","colormag-featured-image-large":"https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-640x600.jpg"},"magazineBlocksPostAuthor":{"name":"Nathan","avatar":"https:\/\/secure.gravatar.com\/avatar\/791cfe0e09d3b3aaab3b060d446ec131?s=96&d=mm&r=g"},"magazineBlocksPostCommentsNumber":false,"magazineBlocksPostExcerpt":"Habits matter. If you\u2019ve ever tried breaking a bad habit, you know all too well how engrained they are. Well,","magazineBlocksPostCategories":["Lifestyle"],"magazineBlocksPostViewCount":3,"magazineBlocksPostReadTime":16,"magazine_blocks_featured_image_url":{"full":["https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756.jpg",640,960,false],"medium":["https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-200x300.jpg",200,300,true],"thumbnail":["https:\/\/nextgenfacts.com\/wp-content\/uploads\/2025\/03\/pexels-cottonbro-4009756-150x150.jpg",150,150,true]},"magazine_blocks_author":{"display_name":"Nathan","author_link":"https:\/\/nextgenfacts.com\/author\/nextgen\/"},"magazine_blocks_comment":0,"magazine_blocks_author_image":"https:\/\/secure.gravatar.com\/avatar\/791cfe0e09d3b3aaab3b060d446ec131?s=96&d=mm&r=g","magazine_blocks_category":"Lifestyle<\/a>","yoast_head":"\n
The following daily habits may help you achieve more happiness in your life.<\/p>\n\n\n\n\n
You tend to smile when you\u2019re happy. But it\u2019s actually a two-way street.<\/li>\n<\/ol>\n\n\n\n\n
Exercise isn\u2019t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.<\/li>\n<\/ol>\n\n\n\n
Sign up for a beginner\u2019s class in yoga or tai chi.
Start your day with 5 minutes of stretching.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.<\/p>\n\n\n\n\n
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you\u2019re in a fog, your body may be telling you it needs more rest.<\/li>\n<\/ol>\n\n\n\n
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.<\/p>\n\n\n\n\n
You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source<\/li>\n<\/ol>\n\n\n\n
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don\u2019t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.<\/p>\n\n\n\n\n
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.<\/li>\n<\/ol>\n\n\n\n\n
Research shows that performing acts of kindness may also help promote your overall well-being.<\/li>\n<\/ol>\n\n\n\n\n
You\u2019re tense, your shoulders are tight, and you feel as though you just might \u201close it.\u201d We all know that feeling.<\/li>\n<\/ol>\n\n\n\n
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you\u2019re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.<\/p>\n\n\n\n\n
A positive attitude is generally a good thing, but bad things happen to everyone. It\u2019s just part of life.<\/li>\n<\/ol>\n\n\n\n\n
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don\u2019t have to be a literary genius or write volumes to benefit.<\/li>\n<\/ol>\n\n\n\n\n
Life is full of stressors, and it\u2019s impossible to avoid all of them.<\/li>\n<\/ol>\n\n\n\n\n
Whether it happens on social media, at work, or even at a yoga class, it\u2019s easy to fall into a place where you\u2019re comparing yourself to others. The result? You may experienceTrusted Source more discontent, lower self-esteem, and even depression and anxiety.<\/li>\n<\/ol>\n\n\n\n
Weekly habits
The following tips include weekly habits that may help you feel happier.<\/p>\n\n\n\n\n
Decluttering sounds like a big project, but setting aside just 20 minutes a week can have a big impact.<\/li>\n<\/ol>\n\n\n\n\n
Humans are largely considered social beings, and while the research is mixedTrusted Source on how exactly socialization impacts happiness, the consensus is that having social relationships can make us happy.<\/li>\n<\/ol>\n\n\n\n\n
Feel like you\u2019re flailing about? Try sitting down at the end of every week and making a basic list for the following week.<\/li>\n<\/ol>\n\n\n\n\n
Unplug. Really.<\/li>\n<\/ol>\n\n\n\n\n
Spending 30 minutes or more a week in green spaces can help lower blood pressure and the chances of developing depression, according to one studyTrusted Source.<\/li>\n<\/ol>\n\n\n\n\n
There are many methods of meditation to explore. They can involve movement, focus, spirituality, or a combination of all three.<\/li>\n<\/ol>\n\n\n\n\n
We\u2019re certainly happier when we learn how to cope with obstacles. When you\u2019re faced with a problem, think about what got you through something similar in the past. Would it work here? What else can you try?<\/li>\n<\/ol>\n\n\n\n\n
It\u2019s easy to neglect self-care in a fast-paced world. But trying to find time to nurture yourself as much as you can is important in supporting your body\u2019s responsibilities of carrying your thoughts, passions, and spirit through this world.<\/li>\n<\/ol>\n\n\n\n
You might want to give these monthly habits to improve your happiness a try.<\/p>\n\n\n\n\n
If you find that giving daily compliments provides a needed boost to your mood, consider making a monthly routine of giving back on a larger scale.<\/li>\n<\/ol>\n\n\n\n\n
No one to go out with? Well, what rule says you can\u2019t go out alone?<\/li>\n<\/ol>\n\n\n\n\n
You arrive for an appointment with 10 minutes to spare. What do you do with that time? Pick up your cell phone to scroll through social media? Worry about the busy week you have ahead of you?<\/li>\n<\/ol>\n\n\n\n
Try following habits once a year or more to reflect and plan for happiness.<\/p>\n\n\n\n\n
While the start of a new year is a good time to stop and take inventory of your life, you can set up yearly habits at any point in the year. Try setting aside some time to catch up with yourself the way you would with an old friend:<\/li>\n<\/ol>\n\n\n\n
What have you been up to?
Are you happier than you were a year ago?
But try to avoid judging yourself too harshly for your answers. You\u2019ve made it to another year, and that\u2019s a reason to celebrate.<\/p>\n\n\n\n\n
People change, so try thinking about where you\u2019re heading and consider if that\u2019s still where you want to go. There\u2019s no shame in changing your plans.<\/li>\n<\/ol>\n\n\n\n\n
You\u2019ve likely heard this before, including several times in this article. Your physical and mental health are closely intertwined.<\/li>\n<\/ol>\n\n\n\n
discussing and addressing any chronic health conditions with a healthcare professional and seeing recommended specialists if needed
seeing a dentist for an oral cleaning and dental exam, and follow up as recommended
getting your vision checked<\/p>\n","protected":false},"excerpt":{"rendered":"