Talk to Your Family — Especially Your Mom
It’s hard to find time to call home, but it’s crucial for your happiness: A 2016 study from the Stanford University School of Medicine found talking to family—especially your mom!—is basically like getting one of her hugs. You know, the ones that made you feel better instantly as a kid. Evidently nothing can’t beat the power of a mother’s voice.
Buy Experiences, Not Things
While it might be tempting to spend your hard-earned money on the latest tech gadgets or new clothes, a 2009 study published in the the Journal of Positive Psychology found material objects don’t bring as much happiness as a life experience, like a trip to a place you’ve always wanted to visit.
Get Some Sunshine
While being trapped in a gloomy, dark room can make you feel down, getting outside into the sun can perk you right back up again. A 2011 study published in the journal Dermato Endocrinology found increasing levels of vitamin D helped improve the participants’ moods.
Take a Selfie
Just ignore anyone who gives you a weird look when you’re doing it. A 2016 study published in the journal Psychology of Well-Being found those who snap photos of themselves on the regular were actually happier overall—particularly because they’re more confident and comfortable in their own skin.
Head to the Gym
While yoga is great, any type of exercise is going to instantly make you happier. Because it releases feel-good endorphins and the happy chemical dopamine as you start to get your sweat on, you’ll finish your workout in a much better mood than when you started, says the Mayo Clinic.
Work On Your Spirituality
Whether you’re religious or just spiritual, either one is linked to being happier overall, says a 2011 review published in the Handbook of Religion and Health. You don’t even have to go to church. As long as you find something you you’re passionate about, you’ll feel a sense of joy.
Cuddle With Your Significant Other
If you’re feeling down, snuggle up with your partner. Just like hugs make you feel instantly happier because of the release of oxytocin in the body, the same goes for cuddling. Plus, who doesn’t love an excuse to cuddle more often?
Sing a Song at the Top of Your Lungs
You don’t need to be an amazing singer, don’t worry. But whether you could score your own record deal or generally stick to belting out songs in the shower, singing has been shown to boost happiness on many occasions, even lowering stress in the process, says a 2004 study published in the Journal of Behavioral Medicine.
Buy Some Foliage
House plants don’t just brighten up your space—according to a 2014 study published in the Journal of Experimental Psychology: Applied, they also boost your overall happiness by enhancing your mood, and creating a soothing environment, and even increasing your productivity levels.
Stop Comparing Yourself to Others
AKA stop getting on Instagram so much. When you’re constantly comparing yourself to other people, it’s easy to feel down. Instead, focus on you and what you love about yourself for a much-needed dose of happiness.
Ditch a Bad Habit
While it might seem as though quitting a bad habit would put you in a worse mood, the opposite is actually true. In a Brown University study of 236 smokers who also drank heavily, researchers found that ditching their nicotine habit actually relieved depressive symptoms among participants.
Plan a Trip
Want to improve your mood in seconds? Start planning a vacation. According to a study published in Applied Research in Quality of Life, the very act of anticipating a vacation can make you happier, even if you won’t actually be hitting the road for some time. It’s just one more reason why This Is Why You Should Take All Of Your Vacation Days.
Spend Some Time Alone
A little bit of time to yourself can make a major difference when it comes to your overall well-being. Not only does spending time alone give you a chance to decompress and step back from some of the stresses of daily life, it may actually be the key to happiness for certain individuals. Research published in the British Journal of Psychology reveals that among highly intelligent people, spending time solo instead of in groups tends to beget greater happiness. Even better, research conducted at the University of Buffalo suggests that a little alone time can significantly boost your creativity, too.
Buy Yourself Some Time
Spending a little money to save yourself a lot of time will make you a more joyful person in the long run. According to research published in the Proceedings of the National Academy of Sciences of the United States of America, delegating tasks you’re not particularly keen to do yourself—for instance picking up takeout when you’re too tired to cook or hiring a housekeeper—leads to greater satisfaction and overall well-being than spending the same amount of money on a material item.
Hold Hands
A little affection can go a long way toward making you happier in no time. A study conducted by researchers at the University of Colorado at Boulder reveals that holding hands with a romantic partner can not only synchronize your heart rate and breathing patterns, it can even alleviate pain. Better yet, physical contact can give you a boost of endorphins, boosting your mood along the way