30 Quick Actions To Boost Your Happiness
When we get caught up in the routine of everyday life and the things we ‘have to do’ to keep everything rolling along nicely, it can be easy to forget about the activities that truly make us happy.
Obligations, work, family life, studying, travelling between activities, caring for others… it all chips away at the time and energy that we have to put back into filling our own cup. For example, we don’t just want to spend our life just working all the time to get money to pay the bills, or to take care of everyone around us to the point we forget to take care of ourselves. Obviously we can’t just ditch those responsibilities completely, but we need to notice when this balance starts to slip, and make an effort to do things that help us to feel energised, refreshed, inspired and fulfilled.
Often, happiness is found in small, intentional actions we take daily. Here are 30 quick, practical steps you can incorporate into your routine to feel more uplifted and balanced.
Start your day with intention
Mornings set the tone for the rest of your day. Begin with actions that help you feel energised and focused.
- Drink a glass of water as soon as you wake up to rehydrate your body.
- Spend five minutes stretching to awaken your muscles and release tension.
- Take a moment to set a positive intention or goal for the day ahead.
What not to do: Don’t start by scrolling your work emails or social media feed. It doesn’t help build mental clarity first thing in the morning, and can send you down a black hole of stress, negativity or distractions depending on what pops up.
Nourish your body
The way you fuel your body has a significant impact on your mood and energy levels. The saying ‘you are what you eat’ can hold true; if you have foods that leave you feeling bloated or sluggish, this can affect your energy for the day ahead.
- Enjoy a balanced breakfast, including protein, fibre, and healthy fats.
- Snack on fruits, vegetables, or nuts for an energy boost without the sugar crash.
- Prepare at least one home-cooked meal a day to reconnect with the food you’re eating. If you don’t feel cooking is one of your strong points, make it a mission to learn to cook a new meal.
What not to do: Eat so healthy to avoid junk food or restrict yourself from eating certain foods to the point where you end up bingeing on those foods later or feeling guilt/shame/regret when you eat them. There’s a lot of joy to be had in food, so it’s good to aim to eat everything in moderation with a focus on eating whole foods as much as possible for good health and energy.
Move mindfully
Physical activity doesn’t have to be intense to be effective. Small movements can be an amazing pick-me-up as they will increase your production of endorphins – feelgood hormones that lift your mood and energy.
- Take a 15-minute walk during your lunch break to boost circulation and clear your mind.
- Try a short yoga session to improve flexibility and reduce stress.
- Turn up your favourite music and dance around your living room for fun and fitness.
What not to do: Go so hard that you don’t feel like moving the rest of the week! Always have options that are short/less intense for days you’re not really feeling into it, and most importantly find exercise that you enjoy doing as it will never feel like a chore.
Connect with others
Human connection is vital for happiness. When we become disconnected from friends, family and community, it can feel like something’s ‘missing’. We need to share our experiences and thoughts, and to hear about others’.
- Call or text a loved one just to say hello. See if they would like to catch up.
- Compliment someone genuinely without expectation of return —their reaction will brighten your day too.
- Join a local class or community group to meet like-minded people.
What not to do: Online connection through social media isn’t enough, so we need to go beyond messenger chats and group forums! Ideally we want to get face-to-face.
Prioritise rest and relaxation
We’re in a modern society that values ‘doing’ and being productive. On the flip side, the opposite – taking the time to rest and relax – can feel lazy and a waste of time. In reality, we need this to balance our lives, alleviate stress and anxiety, and to calm our nervous system out of fight or flight.
- Unwind with a book or podcast that inspires or entertains you.
- Set aside 10 minutes for deep breathing exercises to calm your mind.
- Create a bedtime routine that encourages better sleep, like dimming lights and avoiding screens.
Get outside
Nature helps to lift your spirits and has a grounding effect when life feels chaotic. Spend time outdoors whenever you can – aim for at least 30 minutes daily to get enough Vitamin D.
- Spend time in nature, whether it’s a park, garden, or your own backyard.
- Go hang out around water; paddle in the shallows at the beach, go on a boat, walk along a riverside.
- Soak up some sunlight for a natural dose of vitamin D.
Cultivate gratitude
If you find yourself in negative thought patterns on repeat, practicing gratitude may seem trivial but doing it regularly can help shift your focus to the positive aspects of life.
- Write down three things you’re grateful for each day.
- Keep a gratitude jar to fill with notes of positive experiences. Read it whenever you’re feeling low or make an occasion of it at the end of the year.
- Reflect on past challenges you’ve overcome to appreciate your resilience.
Learn something new
Learning keeps your mind sharp and gives you a sense of accomplishment which can be both rewarding and motivating to keep going.
- Listen to an educational podcast or read an article on a topic that interests you.
- Try a new recipe or cooking technique in the kitchen.
- Take up a creative hobby, like painting, knitting, or photography.
Declutter and organise
A tidy space often leads to a calmer mind. If you feel that you’re constantly tidying your house and it’s a repeat issue, it could be a sign that you have too much stuff! Start small and build momentum.
- Spend 10 minutes tidying one area of your home.
- Donate items you no longer use or love to charity.
- Organise your schedule for the week ahead of time to feel more in control.
Be kind to yourself
Self-compassion is key to building resilience and maintaining happiness.
- Celebrate small wins, no matter how minor they seem.
- Replace self-critical thoughts with encouraging affirmations. If you catch yourself being critical about yourself, try to flip it. For example, I’m a terrible cook vs. I’m learning a new skill and trying my best.
- Treat yourself to something that makes you happy, like a relaxing bath or a new book.
To sum up
Incorporating these simple actions into your day by being intentional with your choices can create a ripple effect, improving your mood and overall wellbeing.
Even if the things in this list only seem small, they can be the kickstarter needed to get things going; small actions have the potential to build motivation and lead to larger actions. Start with a few that resonate with you and gradually build them into your daily routine.
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