20 Tips for Living a Happier Life Based on Scientific Research

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A step-by-step guide to boosting happiness in your everyday life

Co-authored by Trudi Griffin, LPC, MS and Jennifer Mueller, JD

Last Updated: November 29, 2024 Fact Checked

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Are you looking for a way to go through life just a little happier? You've come to the right place. The truth is, the path to happiness lies in finding your core values and reflecting those core values in everything you do. Live authentically and presently in the moment and you'll find the happiness you seek. We talked to Life and Recovery Coach Kamila Tan as well as Life Coach and Energy Healer Karuna Jain to learn more about how you can live a life that's full of joy and happiness, regardless of your circumstances.

Living a Happy Life

Identify the core values that fulfill you and make your life feel meaningful.
Act and set goals that further your core values.
Practice mindfulness and spend time with supportive people.
Spread your core values throughout your community and the world.

1

Identify your core values.

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Boost your overall happiness by acting in accordance with your values. Stop for a minute and think about what's most important to you. Not material possessions, but the people, circumstances, and feelings that make you feel like your life has meaning. These are the things you want to order your life around. As long as the things you do and the decisions you make follow along with those core values, you'll feel at peace.^{[1]
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Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

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- For example, you might determine that your loyalty to your friends is one of your core values. Anything you do that furthers that value will increase your overall happiness.
- Other core values might include empathy, faith, family, public service, community, human rights, or community.

2

Repeat positive affirmations.

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Counter negative self-talk by reinforcing how you live up to your core values. If you create your own affirmations that you repeat, you'll boost your self-esteem and start thinking more positively. Just 5 minutes a day can gradually improve your overall outlook so you start feeling happier about life.^{[2]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- For example, if loyalty is one of your core values, you might repeat an affirmation like, "I am a loyal and supportive friend who is worthy of love."
- Consistent repetition is the key if you want to reap the full benefit of positive affirmations. The longer you keep up this habit, the more improvement you'll see.
- Jain notes that "95% of the time during the day we are having repetitive thoughts. So if you can learn... how to change even 1% of your thoughts in a day to be neutral or happy, then you can start changing your mind and changing the baseline on which you operate."

3

Write in a journal.

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Manage your stress by writing it out. Keeping a journal allows you to be your own therapist, in a sense, and work through things that might be troubling you. A lot of times, you'll find that something you thought was a really big deal turns out to be nothing at all once you take a minute to think about it rationally.^{[3]
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- When it comes to journaling, structure matters a lot less than the act of doing it. If having a dedicated journal to use and a specific spot and time is helpful for you, do that. But don't stress out if you find it's easier for you to be more haphazard about it.
- It's great if you write in your journal every day, but journaling doesn't have to be a daily practice to be effective! Journal when you feel the need to and don't beat yourself up when you don't—you likely won't get as much out of it if you're forcing yourself to do it.

4

Eat nourishing food.

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Pay attention to how different foods make you feel. Some foods can potentially boost your mood while others have the opposite effect. Increase your overall happiness simply by eating more of the foods that make you happy and fewer of the foods that don't.^{[4]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Studies have shown that more traditional diets, such as the Mediterranean diet, have lower risks of depression than a modern "Western" diet that includes lots of processed and refined foods and sugars.
- Eliminating sugars and processed foods from your diet for a couple of weeks can have a profound effect on your mood and overall sense of well-being.
- For best results, eat the rainbow every day with plenty of nutritious fruits and vegetables at every meal.

5

Keep your body active.

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Exercise to release feel-good chemicals in your brain. The neurochemicals and hormones your brain releases when you exercise automatically lift your spirits and put you in a better mood—and the effect tends to last for a while after you've stopped exercising. The more active you are throughout the day, the more happy hormones your brain will produce to keep your mood elevated.^{[5]
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National Health Service (UK)
Public healthcare system of the UK

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- Regular cardio and strength training are important, but it's also important to be active throughout the day.
- Spreading out your activity will make you feel better than if you only exercise for one hour first thing in the morning and then are sedentary for the rest of the day.
- For example, you might take the stairs instead of the elevator, or park in the back row of the parking lot so you have a longer walk.

6

Stay well-hydrated.

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Hydration helps you have a happier mindset. Being dehydrated can definitely make you feel grumpy and out of sorts, but getting enough water actually improves your mood. It also helps your body function more smoothly so you can be more confident in yourself and have more energy to be more active.^{[6]
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- Specifics on the amount of water you need vary depending on your height, weight, where you're located, and what you're doing. Generally, if you rarely feel "thirsty" and your urine is pale yellow or lighter, you're well hydrated.
- If you have a hard time drinking just plain water, try snacking on water-rich foods, such as watermelon. You could also mix flavors in your water or try a sparkling variety.

7

Use your strengths.

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Do something you're good at for a sense of achievement. You automatically feel a sense of pride when you get the opportunity to show off something you know you're really good at. You're also fine-tuning your already-expert skills in the process, so you'll gradually get even better.^{[7]
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National Health Service (UK)
Public healthcare system of the UK

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- The pride you feel in yourself can bleed over into other areas of your life. When you know you're great at something, it can help you be more forgiving of yourself when you're trying to learn something new.
- Doing something you're good at also reminds you of the benefits of investing your time and effort into something. When you see that you can excel at one thing, you start to believe it's possible to excel at something else.

8

Do things you enjoy.

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Make time for fun to add more smiles and laughter to your life. Have the demands of adulthood caused you to put fun on the backburner? Turns out that setting aside time each day to have fun and amuse yourself is a really big part of living a happy life. If you're stumped for things to do, think back to something that brought you a lot of pleasure as a kid and try it again!^{[8]
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National Health Service (UK)
Public healthcare system of the UK

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- Tan notes that "finding more joy throughout the day starts with becoming aware of the people, places, and things that bring you joy, and then incorporating moments when you access those people, places, and things daily."
- This could be something big or even something very small. Tan mentions that "if the sunrise brings you joy, make sure you get up early enough every morning to experience it!"

9

Develop a growth mindset.

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Shift your mindset to become more resilient. Life's challenges might get you down, but with a growth mindset they won't take you out. That's because you know that you can adapt and change as circumstances require and still come out on top. You don't see failure as a threat, but as an opportunity to grow, and you embrace mistakes as learning opportunities.^{[9]
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- When you have a growth mindset, you automatically look for the lessons you can learn out of any challenge or misfortune. You see struggle as a chance to gain new insights and enhance your perspective.
- Tan encourages you to "try new things and keep an open mind about them.... If we are close-minded about any new experiences, that's a barrier to making life more interesting."

10

Practice mindfulness.

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Mindfulness connects you to your inner purpose. To be mindful, simply pay attention to the present moment. Acknowledge all of the things that you sense without judgment. Notice any emotions that come up and how it feels to participate in the world around you. Starting a meditation practice is a great way to bring mindfulness into your daily life. You might also try yoga or tai chi.^{[10]
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- Jain notes that when you're "on autopilot mode, you're not really stopping to pause. Because life is so fast, you can learn to pause a little bit."
- Tan recommends meditation because "personally, meditation brings me a lot of joy—with practice, I can access blissful emotions such as empowerment, gratitude, and a feeling of wholeness while I meditate. If I need a quick reset, I take 15 minutes out of the middle of my day to access those emotions and then continue on with a more positive mindset."
- Jain also recommends meditation, explaining that when you meditate, "your subconscious mind has time to go ahead and start bringing you from the sympathetic mode to the parasympathetic mode of your nervous system, calming you down, and then you start feeling happier when you're calm and relaxed. Then you can look at life with more happiness and joy."
EXPERT TIP

Moshe Ratson, MFT, PCC
Marriage & Family Therapist
Moshe Ratson is the Executive Director of spiral2grow Marriage & Family Therapy, a coaching and therapy clinic in New York City. Moshe is an International Coach Federation accredited Professional Certified Coach (PCC). He received his MS in Marriage and Family Therapy from Iona College. Moshe is a clinical member of the American Association of Marriage and Family Therapy (AAMFT), and a member of the International Coach Federation (ICF).

Moshe Ratson, MFT, PCC
Marriage & Family Therapist

Mindfulness and positivity go hand in hand. When you quiet your mind and appreciate the present, you can reduce stress and foster a more positive way of thinking.

11

Start a gratefulness list.

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Acknowledging your gratitude increases your happiness. If you've never simply sat for a minute to reflect on the things in your life that you're grateful for, take a moment to do it now and pay attention to how it makes you feel. Start a list with 5 things you feel grateful for, then add another 5 things to your list each day. Over time, you'll find yourself overflowing with gratitude for the world around you.^{[11]
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- Think about the little things as well as the big things. Often it's the little things that end up having the most tremendous impact on your life.
- Send "thank you" notes to people you appreciate in your life and let them know how much you're grateful for them.

12

Get plenty of sleep.

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Develop good sleep hygiene to lighten your overall mood. Getting enough sleep isn't just about not being tired the next day—it also allows your body and mind to fully rest and recover after a day's activities. Try creating a sleep routine to wind down about an hour before you go to sleep. If it works with your schedule, falling asleep and waking up at the same times will have the most benefit.^{[12]
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National Health Service (UK)
Public healthcare system of the UK

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- Studies show that people who suffer from sleep loss also experience fewer positive emotions, such as joy, happiness, and contentment.^{[13]
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  American Psychological Association
  Leading scientific and professional organization of licensed psychologists
  
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13

Set realistic goals for yourself.

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Achieve small goals to trigger a release of feel-good hormones. When you accomplish something, you naturally feel good about yourself. This is partly because your brain releases hormones that cause you to feel good. Break big goals into smaller goals to keep those good feelings coming.^{[14]
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- Keep in mind that while you do want goals that you can realistically achieve within the planned time, you also want them to require some effort on your part. You won't get a sense of satisfaction from achieving a goal you were able to reach easily.^{[15]
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  Greater Good Magazine
  Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living
  
  Go to source}
- Jain recommends that you set happiness as a goal, noting that "if you make it a goal, then you're willing to put in some effort. That could be something as small as just taking a 5-minute break and listening to music that you enjoy or a 2-minute break a couple of times a day."
- Tan advises that "only you truly know what your fullest potential could be. No one else can map that out for you... Map it out with goals, create patterns around those goals, and soon enough you'll be achieving more than you ever thought you could!"

14

Celebrate your achievements.

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Take a moment to bask in the glory of your accomplishment. When you achieve something you set out to do, it feels really good—why not celebrate that? It can be easy to get embarrassed or self-conscious, especially if it was a relatively small accomplishment. But the truth is, it doesn't matter—big or small, you did it!^{[16]
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Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

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- Avoid comparing yourself to other people. You'll always find someone else who you believe has a better life than you (even though that might not be true). If you must compare yourself to someone, only compare yourself to who you were yesterday.

15

Spend time with good people.

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Boost your happiness by sharing your life with supportive friends. Having positive, supportive people around you does wonders for your mood and overall mental health. They also provide you with a support system so you can bounce back more quickly when you're faced with challenges. Being more resilient will also help you adopt a more positive outlook.^{[17]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Jain notes that "if you can learn to be more kind and compassionate towards yourself, then you would know how to be kind and compassionate towards somebody else."

16

Declutter your home.

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Enhance your creativity and make it easier to relax. It's tough to feel at ease in your own home when you're surrounded by clutter. You'll feel your mood automatically lift when you're able to relax when you're at home. Even better, the process of decluttering and organizing your surroundings can really bring out your creativity and help you think about space in new and different ways.^{[18]
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- Decluttering can also help you show appreciation for the things in your life that have meaning for you, an act that can improve your mood and your overall outlook on the world.

17

Engage with nature.

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Spend time outdoors to unleash a kinder, happier you. Simply being in nature helps reduce stress and increase your ability to connect with others—both of which contribute to a happier, more positive outlook. You'll also find that you're healthier if you spend a little time each week in nature.^{[19]
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Trustworthy Source

Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

Go to source}
- If you live in an urban area, look for a local park where you can spend some time.
- Looking for a "happy life bootcamp"? Consider spending a weekend camping with your phone off. Spend your time hiking, journaling, reading, and meditating.

18

Help build your community.

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Find meaning through your connection to those around you. Think back to your core values. One of the best ways to spread those values is through work in your community. Because your community gives you the opportunity to spread your core values, it fulfills and enriches your life, bringing you true happiness.^{[20]
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- This could mean participating in an organized group, such as a neighborhood litter patrol, or doing something on your own. For example, you might take meals to your elderly neighbors once a week.

19

Volunteer for a cause you believe in.

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Help others to help yourself feel happier and healthier. As it turns out, humans are hard-wired to be helpers—your brain rewards you for doing something nice for someone by releasing pleasure hormones. This doesn't mean donating to a charity (although that's awesome too). Get out there and get your hands dirty!^{[21]
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HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.

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- For example, you might join a group that builds a house for a family in need once a month.
- If you're looking for a more regular commitment, ask about volunteering at local nonprofits, such as a local soup kitchen, homeless shelter, or animal shelter.
- Jain would encourage you to also turn your compassion inward, saying that "social transformation begins with individual transformation of each one of us, we can learn to be more at peace, we can create more peace in the world."

20

Reflect on your core values.

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Adjust so that you're living in tune with your values. Even with the best of intentions, it's normal to get a little off-course and feel as though you're not living the life you want to lead. Take a minute to regroup. Go back to your core values—those things that give your life meaning. Do what you can to enhance and develop those things in your life.^{[22]
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Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living

Go to source}
- Sometimes getting back on course requires some tough decisions. For example, you might find that you need to end a toxic relationship.
- After a tough decision, always take time to focus on why you made that decision and how it promotes your core values and helps you live a happier and more authentic life.
- Find happiness in being centered on being your most authentic self, someone who consistently acts according to your own core values. You are someone who is reliable and supportive, someone people like having around.