Practise Gratitude
Taking a moment each day to appreciate what you have can lead to lasting happiness. Studies show that keeping a gratitude journal or simply reflecting on positive experiences can increase dopamine and serotonin levels, the brain’s “feel-good” chemicals. Start or end your day by listing three things you’re grateful for.
Laugh More
Laughter isn’t just fun – it’s powerful. It releases endorphins, reduces stress hormones and improves social bonds. Whether it’s watching a funny show, listening to a comedy podcast or spending time with a humorous friend, laughter is a simple yet effective way to lift your spirits.
Get Social
Humans are wired for connection. Regularly spending time with friends and loved ones boosts oxytocin levels, helping to reduce stress and promote happiness. Don’t be afraid to explore different ways of engaging in social activity. You can seek out connection by making a phone call, picking up a new hobby or even simply going into the office more rather than working from home.
Give Back
Donating money, time or effort to a cause you care about isn’t just great for the community – it can create a deep sense of fulfilment for yourself too. Studies suggest that acts of generosity activate the brain’s reward system, leading to increased happiness and life satisfaction. Even small gestures, like helping a neighbour or volunteering, can make a difference.
Get a Pet
If you don’t have a furry or scaly friend, get one – or ask to walk or house-sit for someone who does. Countless studies have documented the incredibly positive side-effects of including pets in your family. Watching swimming fish lowers blood pressure, your immune system can get a boost from stroking a dog and cat owners have 30 per cent less chance of having a heart attack.
Exercise Regularly
Don’t groan. A daily spot of exercise can keep anxiety in check, and increase dopamine which boosts feelings of wellbeing. Find a way to incorporate exercise into your life that doesn’t feel like a chore. Make it social by having walking dates with friends. Turn your work commute into a chance to get moving. If you can’t walk to work, catch the bus or train from the next stop. Stuck at the office? Try our office desk exercises.
Eat Well
Your diet plays a crucial role in your mental wellbeing. Nutrient-rich foods, such as leafy greens, nuts, fish and whole grains, support brain health and regulate mood. Omega-3 fatty acids, in particular, have been linked to reduced depression and improved overall happiness. Cooking provides a great opportunity to effortlessly incorporate more mindfulness into your day.
Spend Time in Nature
Exposure to nature has been shown to lower stress, enhance creativity and improve mood. Whether it’s a walk in the park, a hike or simply sitting outside in the fresh air, spending time in green spaces can have profound psychological benefits.
Prioritise Sleep
Lack of sleep can negatively impact mood, energy levels and overall wellbeing. Aim for at least 7-9 hours of quality sleep per night to allow your body and mind to recharge. Establishing a bedtime routine, limiting screen time before bed and maintaining a consistent sleep schedule can all improve sleep quality.
Practice Mindfulness and Meditation
Being present in the moment can reduce stress and enhance happiness. Mindfulness practices, such as meditation, deep breathing, or simply focusing on the present, can help quiet the mind and promote emotional balance.
Listen to Music
Music has a direct impact on emotions. Upbeat music can boost happiness, while calming tunes can reduce stress. Creating a playlist of songs that make you feel good can be a quick and easy way to improve your mood.
Engage in a Hobby
Doing something you love, whether it’s painting, reading, gardening or playing an instrument, can bring immense joy and fulfilment. Hobbies help reduce stress, provide a sense of accomplishment and contribute to overall happiness.
Limit Screen Time
Excessive screen time, especially on social media, has been linked to increased stress and lower self-esteem. Setting boundaries for screen use and taking regular digital detoxes can improve mental wellbeing and create more space for real-life connections.
