Happiness is not rocket science.
We often get so wrapped up in our daily lives that we tend to forget the small things that give us happiness instantly. Why? Because we prioritize and value other aspects of our lives more than we appreciate our happiness. But let me tell you something, your happiness is most important because it reflects on all aspects of your life.
Even though happiness is not rocket science, there have been studies that prove there are various simple steps one can take to be happier immediately.
After some research, here I’ve gathered 30 small steps you can take right now, that will uplift your mood. Try 2, 5, 10, or 30 of the steps. Whatever it is, try it! I encourage you to do at least one step every day of the month.
Step 1. Smile for 30 seconds (even if you don’t feel like it)
Don’t you hate when people tell you to just “Smile!” when you are grumpy? I know, it sucks! However; they may actually be right. Did you know that research shows that smiling (whether you mean it or not) spurs a chemical in your brain that makes you happier instantly? So try it! Force your brain into thinking that you are happy, even when you’re not. Wake up, and smile for at least 30 seconds, you will see the difference in your mood.
Step 2: Listen to positive music
And no, I don’t mean breakup songs (unless it’s Thank you, next by Ariana Grande– great song). I mean, music that really focuses on the positive side of life. Here is a list of music that has a great message for you. Choose a song that really speaks to you and listen to it when you are feeling stressed out or anxious. There’s a catch though, science shows that for this step to work, you need to do it with the intent of improving your mood.
Step 3: Get more daylight
You know this one already! Countries with less sunlight have higher rates of depression for this specific reason. So, I don’t care if you are too busy at work, or if you live in Canada where days are dark and cold for the most part. Take a few minutes and enjoy the daylight. Though better, you don’t even have to go outside! Open the window and observe the sky and the sun shining. Numerous studies have shown that light can help people with major depression.
Step 4: Donate or volunteer
I can assure you that donating and volunteering is the best gift you can give yourself. You are not only giving and helping others you’re also giving to yourself. Studies have shown that people who donate and/or volunteer have increased levels of satisfaction and happiness in life. I understand money can be tight at times, but even without money, you can help other people. Volunteer at your local food bank, or community center, and observe the amazing things you can achieve by helping.
Step 5: Add some green to your life
No wonder people love to have plants in their offices and homes! There is substantial evidence to prove that green spaces can help your wellbeing. Looking at data from various studies, they even conclude that people have shown greater levels in contentment while living in greener spaces rather than in the city. I’m not saying you should pack up and move to the forest, but try having more green in your life! Change your phone’s wallpaper to something green, and get outside to enjoy the grass and trees.
Step 6: Clean & organize
Would you believe me if I told you that cleaning and health are related? A study found that people with cleaner houses were healthier than people with messy houses. After a stressful or busy day, getting home to a clean home can boost your mood and help your wellbeing. Cleaning and organizing are considered being active. Not only are you helping yourself feel happier in your environment, but you’re also active which improves your mental health significantly.
Step 7: Always say thank you
The more thank you’s you give out a day, the more it becomes a habit. This helps you increase your gratitude and relationships with others. Even as simple as thanking the car who let you merge into their lane, or thanking the bus driver when you get off. It shows respect and admiration for their efforts. When you say thank you, people are more likely to put more effort and be more motivated. In psychology research, gratitude is associated with greater happiness. The more you exercise it, the more you tell yourself how thankful you are for your blessings.
Step 8: Drink 2-3 litres of water a day
Drinking 2-3 litres of water a day helps not only your mood but also your energy, appetite, skin, hair, performance and weight. Make it a point to drink your goal every single day. After 20 days you will see the significant difference in your body. Often, we have headaches because we are dehydrated and we don’t realize the importance of water. Buy yourself a water bottle, and know exactly how much water fits in it. For example, my water bottle fits 500ml in it, so I make sure to drink 4 of them every day.
Step 9: Spend time with family & friends
Loneliness kills. I know you may want to be alone sometimes. Time alone is also essential for our well being. Make sure you are balancing having time to yourself, and still spending time with other people. Research shows that relationships with people increase our happiness and give us a purpose in life. Make sure you are nurturing your relationships and remember that we are all here for a limited amount of time, so cherish every second you get with your loved ones.
Step 10: Eat your veggies & fruits
I know, I know! Sometimes they are yucky! But the benefits are incredible. For a boost in your mood and happiness, remember to eat your veggies and fruits. They are essential to your health and have many benefits that you need. Integrate your veggies whenever you can. You can even drink them in a smoothie, or soup, that way if don’t like the texture, you can still benefit from their nutrition.
Step 11: But don’t forget to treat yourself!
Even though you should have a balanced diet, and make sure you are in taking the proper nutrients and vitamins for your body, don’t forget to treat yourself. Save that one meal you love for a special day, and it will make you happy! Do you want to enjoy a strawberry cheesecake slice for your birthday? By all means, go ahead and enjoy every last bite of it! Don’t make a balanced diet something that makes you miserable and gives you FOMO (fear of missing out).
Step 12: Meditate
Studies show that meditation not only makes you happier but also smarter. Whether this means praying, Yoga, etc, meditate. Turn off your thoughts and let your mind wander. Clear your jumping thoughts for a second, and enjoy the peacefulness that meditating brings to you.
Step 13: Health check up & vitamins
Often depression and unhappiness have little to do with what we’re doing but a lot to do with our genetics and/or hormones. People with anemia, for example, suffer from higher levels of depression because they are missing nutrients that their bodies need, which makes them feel sick. See your doctor regularly for a health check-up and ask that you do blood work and see where you are at. Know what your body lacks and get the proper vitamins to be as healthy as possible.
Step 14: Words of affirmation
The way you treat others reflects on how you feel about yourself. Whether you believe it or not, reaffirm to yourself that you are capable, strong, and happy. Give yourself compliments and words of affirmation. Fake it ’till you make it! Speaking out characteristics in ourselves that we wish, has the power to influence us and motivate us to act like it. If you tell yourself you are a person who gives and cares about other people multiple times a day, you will convince yourself and become that person.
Step 15: Write down your daily goals
A simple step like this will not only make you feel accomplished but will also push you to achieve your daily goals. They can be small, but they will make a difference. This may be to drink 2 litres of water every day, to go out for a walk during lunch time, to exercise, etc. Whatever it is you wish to get accomplished, write it down, no matter how small. This will help you focus on what you want to get done and how you will get it done. P.S: checking off your goals at the end of the day is the BEST feeling in the world.
Step 16: Be grateful
Remind yourself to be grateful for what you have. Do you have clean water to drink every day? Be grateful. Do you have a shelter where you can go when it’s cold/hot outside? Be grateful. Remind yourself of all the blessings in your life, and be aware that there are millions of people without those blessings. I like to check up on friends because you never know what someone may be going through. Be grateful for what you have, you will elevate your happiness.
Step 17: Change your attitude (even when you don’t want to)
Sometimes we get stuck in a funk that we can’t get out of. The good thing is that it’s all within your mind. Your attitude defines almost everything in your life. The way you decide to react to events happening in your life decides what happens next. Your happiness has a huge reliance on your attitude. So as hard as it may be, change your attitude. Snap out of your bad moods and think of positive aspects of life.
Step 18: Read and keep learning
Reading and learning not only help you with your self-confidence but also increases your intelligence and brain activity. ” The more you read, the more things you will know. The more you learn, the more places you’ll go.” – Dr. Seuss. Never stop learning! It is essential to your growth. It helps you relax and helps with potential mental illnesses. Having an active brain is essential for a healthy brain. Yes, I know, podcasts are easier to listen to. I still encourage you to listen to them! Reading keeps your brain active, and an active brain is a happy brain.
Step 19: Do one thing a day to brighten a person’s day
Whether this is bringing your co-worker coffee, or helping someone out with a chore; I challenge you to be determined to brighten a person’s day. Similar to donating and volunteering, our satisfaction levels increase our happiness and the more we see other people be happy, the happier we become. Knowing that you were the reason for someone’s smile, gives you a lot of pleasure and pride.
Step 20: Bite your tongue & don’t react impulsively
We’ve all been there. Don’t make permanent decisions based on temporary emotions. Be aware of how you react to things that happen. Remind yourself to think logically during times that are full emotions. If you are wondering whether you should say something or not, hold on to it, reflect then decide when you’ve had time to think about it. Acting on anger often times leaves us feeling bad about ourselves. A huge step towards happiness is being able to bite your tongue.
Step 21: Exercise
Endless studies show how exercise affects your happiness.“Exercise does something that medication doesn’t. It proves a new identity to yourself. Each time you finish a workout, you reap the benefits of an increased sense of self–confidence. The cumulative impact of these “small wins” is enormous.” – James Clear. Start small if you want. Go for a 30-minute walk a few times a week, then go for an hour, then try to go every day. It’s all about making it a habit. If you do it consistently for a month, it will be much easier to make it a habit.
Step 22: Let go of what you can’t control
Oh yes, so much easier said than done. We spend a lot of time thinking and pondering on things that are out of our control. The only thing that worrying and being anxious does, is harm your wellbeing. Remind yourself that all you can do is try your best. The more you try to control things that you can’t, the unhappier you will be. There is a sense of freedom that comes when we let things go and focus on simply trying our very best. At the end of the day, you should be proud and confident in saying that you gave it your all, and if it didn’t work out, it’s because it wasn’t meant to.
Step 23: Don’t hold grudges
Holding grudges is like drinking poison. This does not affect the person you are mad at, this only affects you. “Science has shown that chronic resentment can lead to higher blood pressure, increased tension and inflammation and elevated cortisol levels” Dr. Everett Worthington. Holding a grudge affects your physical state. It can make you ill, and it can kill you slowly, just like loneliness. Forgiving can be very hard at times, but with effort and determination, you can do it. You may also find comfort in discussing it with a Psychologist or Therapist who can help and guide you through the forgiveness process.
Step 24: Make your bed every morning
The power of habit can do all things! Making your bed in the morning starts off your day the right way, It gives a sense of productivity, activity, and satisfaction. “If you want to change the world, start off by making your bed. If you make your bed every morning, you still have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another and another. And by the end of the day that one task completed will have turned into many tasks completed.” – Navy Seal William H. McCraven.
Step 25: Manage your time for a productive day
Productivity makes us happy. In order to have a productive day, you need to manage your time wisely. Try to manage a schedule, where you know how long you will spend on each task. This way you will stay on top of things and not waste too much time on only one task. Be realistic with your time though! Buy an agenda and plan out your day so that by the end of the day you can cross out all the things that you needed to get done.
Step 26: Stay calm
Teaching and training your body and mind to stay calm in all situations decreases the stress on your body. This makes you feel more content and at peace no matter the situation you are in. This only takes practice, but most people can achieve a state of calmness (to a certain degree) even during tough situations. Reduce the stress in your life by remembering to stay calm.
Step 27: Write it down
Do you ever feel like your mind is going way too fast? This is the time to grab a pen and a notebook to write it all down. Writing your thoughts and feelings have proven to decrease depression. You would be surprised at how quiet your mind gets once you’re done writing all your feelings down. This is also a great way to learn more about yourself. Often times, we don’t even realize/remember the feelings we have about certain topics. Reading this a couple days later will allow you to get to know yourself better. It will give you insights into how you react to certain things, and what triggers those feelings.
Step 28: Limit screen time
I’m aware that sometimes our work may include LOTS of screen time. Still, try to plan ahead and limit your screen time. Do other things instead of scrolling through Instagram, or Facebook. Call your mom instead of texting her. Go to the gym instead of playing candy crush. Numerous studies have proven that screen time really affects our self-esteem and happiness.
Step 29: Fresh clean bed sheets
What’s better than taking a warm shower and then getting into freshly washed bed sheets? nothing! This is one is so simple yet so powerful! Do this for your own benefit. Go to sleep smelling good and wake up smelling amazing! Beware: it may be hard to get out of bed in the morning after this step. Don’t say I didn’t warn you! Not only this, but bacteria is a real thing, so make sure you are taking care of your sheets regularly!
Step 30: Be kind to yourself
Last, but most importantly, take care of yourself. We can only love and respect others how we love and respect ourselves. Love yourself enough to wish happiness, health, and wealth. Love yourself enough to donate to others like you would want others to donate to you. Take care of your mind, body and soul. Don’t let other people take away your happiness. Remember, happiness is within.
You can do it!
Follow us on social media for reminders of these 30 steps every day!
I want to encourage you to start focusing on this list beginning December and to take it seriously for 2019.
As a data-driven marketing agency, we only trust proven methods. We will also be taking on this challenge, and following up with you to reflect on whether these 30 steps have improved our mood and happiness, and which ones were the most difficult to do. Let’s prepare ourselves for an amazing, joyful and peaceful 2019.
P.s: Did I miss any steps that you have tried? Feel free to comment down below or send us an email at [email protected]
