Express gratitude

Give sincere thanks to others. When someone goes above and beyond or does something to make your day easier, be quick to verbalize your thanks and appreciation. Not only will it make the person feel good, it will give you a happiness lift, too.

Cultivate optimism

Seek solutions first. Every problem or difficulty confronts us with a choice: Where will we focus our thoughts and efforts? Optimists don’t waste time looking for people to blame or stewing on the particulars of the issue. They immediately start hunting for solutions.

Avoid over-thinking and social comparison

Realize that YOU are a unique and amazing person. You have your own special strengths and talents. Look at the bigger picture and ask yourself, will this matter in a year?

Practice acts of kindness

Keep a kindness journal. When you go through the day, be aware of the people around you and think of what you can offer them. Write down acts of kindness you have done in a journal.

Nurture social relationships

Invest in quality time with the people you care about. It’s not just the time spent with friends and family that matters; it’s how you spend it. Carve out time to talk and enjoy each other’s company.

Develop strategies for coping

Make time to breathe. Negative emotions seem to instantly pour into us in response to outside events. The first step to stronger coping skills is realizing you can choose how to respond to a crisis. Make “space” in your mind to think things through by breathing and putting things into perspective.

Learn to forgive

Forgive those who have done wrong. Forgiving is not the same thing as forgetting. Forgiveness is a gift you give yourself in order to not let a situation continue to consume your energy.

Increase flow experiences

Go for the flow. Research shows that flow, a state of complete immersion and engagement in an activity, is closely associated with happiness. Flow happens when you’re actively engaged in something that is intrinsically rewarding and challenging yet still attainable. Anything that completely captivates you and engages your full attention can be a flow activity.

Savour life’s joys

Create a savouring album. Take a picture of something of beauty you encounter, & write a short text description of what you found to be beautiful about it. Use the camera not to document, but to help you truly look at things, remember the details, the events and the thoughts and emotions that happened that day.

Commitments to goals

Choose SMART Goals. Achievement builds a sense of self-efficacy. Seeing specific and challenging goals that give you immediate feedback fuel your desire to achieve more.

Practice Spirituality

No pan flutes, chanting, or yoga pants required. Choose an activity, such as meditation, to increases your state of calm and positivity and focus your attention.

Take care of your body

Aim for an hour of exercise at least five days a week. If you find something you enjoy, you’ll be more likely to stick to it. So don’t think you’re limited to going to the gym or lacing up jogging shoes. Find something that suits your lifestyle and preferences. It could be taking a dance class, shooting hoops, walking in nature, joining a community sports league, playing tennis, running with your dog, swimming laps at the pool, hiking, biking, or doing yoga in the park.