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Try Something New
And, do so as often as you can. In a 2003 study published in the Review of General Psychology, researchers found people who have lots of different experiences are more positive and happy than those who don’t have as many. And that doesn’t mean you have to spend a ton of money, either: Look for free events in your area to boost your mood.
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Spend Time With Friends
Whether you like being social or not, it’s a great way to boost your happiness levels. A 2008 study published in the journal Social Indicators Research found those who are more socially active—whether that’s going to dinner with friends or even to the gym—are happier people than those who stay home and watch TV in their spare time.
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Go on a Hike
Putting on your hiking boots and taking a stroll out in nature does a lot for your happiness levels. A 2014 study published in the journal Ecopsychology found those who took walks outside were significantly less depressed. And even better, that time spent outdoors also helped them handle any stress that popped up in their lives.
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Bust Out Your Dancing Skills
It’s time to get your groove on whether you’re a great dancer or only prefer moving your booty in the privacy of your own home. A 2012 study published in the journal Archives of Pediatrics & Adolescent Medicine found dancing often—even just once a week!—can significantly improve your mood, and the results last for months.
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Burn a Vanilla Candle
Sure, clementines smell great—but a vanilla bean scent is also a great way to make you instantly happy. A 2005 study in the journal Chemical Senses found it made participants super happy and also nice and relaxed—AKA an unbeatable combo.
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Practice Self-Acceptance
Loving yourself isn’t always easy, but once you realize just how great you are, you’ll feel much happier. A 2014 study from the University of Hertfordshire found although people practice it the least, self-acceptance—whether that’s just being as kind to yourself as you are to others or spending some time alone to really get to know and accept yourself—is a proven way to boost happiness levels. Obviously it’s not as easy as playing with your dog, but it’s so important.
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Take Yourself Out to Lunch
Instead of eating at your desk again, take the time to treat yourself to a lunch at a nearby restaurant. Getting away from the office, getting a little sunshine, and eating some good food will instantly boost your mood and make you feel happier for the rest of the day. (Plus, everyone can use a little time away from their boss.)
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Make an Effort to Meet New People
Meeting people isn’t always easy—especially as an adult. But according to a 2013 study published in PLOS One, going out on a limb and making some new friends in person rather than online will make you much happier.
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Make Sure You’re Getting Enough Sleep
A lack of sleep can lead to depression, says the National Sleep Foundation, but getting the recommended amount each night—which is 7 to 9 hours—can do the opposite. When you wake up after getting some serious shut-eye, you’ll feel refreshed, energized, and incredibly happy.
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Keep a Gratitude Journal
Whether you want to write down parts of your day you really enjoyed or jot down a list of things you’re thankful for each night, 2003 study published in the Journal of Personality and Social Psychology found people are much happier when they focus on the positives in their lives. It doesn’t have to be anything crazy, either—even mentioning you loved going on a walk with your dog counts.
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Keep Yourself Busy
Staying busy can be stressful, but not when you fill your calendar with things you love doing. According to 2008 study published in the journal Social Indicators Research, spending less time in front of the TV and more time doing things you love will make you much happier overall. In fact, unhappy people were 51 percent more likely to feel like they have toomuch extra time on their hands. So get out there and do something fun.
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Get Yourself Some Flowers
Not only will a fresh bouquet of flowers brighten up your home, but they’ll also give you an instant boost of happiness. A 2005 study published in Evolutionary Psychology found the effect of flowers can actually last for days, making you feel happy far beyond the moment you bring them into your space.
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Walk Taller—Literally
Becoming happier just by changing the way you walk might sound crazy, but stay with us: A 2015 study published in the Journal of Behavior Therapy and Experimental Psychiatryfound standing up tall instead walking with your head down can instantly make you feel a little happier. The shift in posture will also make you feel more confident—also a plus.
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Indulge in Your Favorite Treat
No one’s going to argue with an excuse to eat chocolate. According to the Cleveland Clinic, having one to two ounces of dark chocolate a day that’s 70 percent cocoa or higher can majorly boost your mood, making you happy. Think of it as medicine, but for your brain.
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Spend Money on Others
Maybe you feel like donating to a great cause, or maybe you want to buy a family member or friend something they’ve been wanting. Either way, a 2009 study published in the journal Science found spending money on other people can make you much happier than spending money on yourself. So do as Oprah does—just don’t hide everything under everyone’s chairs.