11 Science-Backed Simple Actions You Can Take Today to Boost Your Happiness
1. Exercise (even 10 minutes is enough)
You’ve probably heard of endorphins, the pain and stress-relieving hormones released during exercise. But that's not the only benefit. Exercise also triggers the release of serotonin and dopamine, the happiness hormones. Additionally, exercise increases your heart rate, pumping more oxygen to your brain, which helps manage anxiety and depression.
In Shawn Achor’s book, *The Happiness Advantage*, he cites a fascinating study comparing three groups of patients treating depression with medication, exercise, or both. The follow-up showed:
- Medication alone: 38% relapse rate.
- Medication and exercise: 31% relapse rate.
- Exercise alone: 9% relapse rate.
Exercise not only helps you relax but also boosts brain power and body image. A study in the *Journal of Health Psychology* found that people felt better about their bodies even without physical changes. Just 10 minutes of daily movement can enhance happiness, according to the *Journal of Happiness Studies*.
2. Sleep more — you’ll feel like you’ve won the lottery
According to the American Psychological Association (APA), sleep deprivation impairs memory, concentration, metabolism, and increases stress hormones. Lack of sleep also worsens emotional states, as found in a study analyzing the sleep patterns of over 30,000 people.
The *General Health Questionnaire* (GHQ) showed that improved sleep resulted in well-being comparable to mindfulness therapy or winning the lottery. More sleep means a better mood and enhanced quality of life.
3. Move closer to work (or work from home)
Commute time significantly affects happiness. Studies indicate that longer commutes decrease work and life satisfaction and harm physical health. A 2023 study by Tracking Happiness found remote workers are 20% happier. In our State of Remote Work report, 91% of respondents had positive remote work experiences, and 98% wished to continue working remotely at least part-time.
4. Spend time with friends and family
Social time is crucial for happiness, even for introverts. Harvard happiness expert Daniel Gilbert states, “We are happy when we have family and friends.” Psychiatrist George Vaillant, director of a 72-year study, found that relationships are key to a fulfilling life. Close sibling relationships in particular were linked to thriving in later life.
5. Get outside somewhere green-ish
Spending time in green spaces for just 20 minutes boosts well-being, according to the *International Journal of Environmental Health Research*. Urban parks can suffice. A University of Sussex study found that being outdoors, especially near the sea, significantly increases happiness. Optimal happiness occurs at a temperature of 13.9°C (57°F), so plan your outdoor time accordingly.
6. Help others to help yourself
Volunteering or acts of kindness can boost your mood. Martin Seligman, in *Flourish*, states that kindness produces a reliable increase in well-being. Shawn Achor notes that spending money on experiences or others, known as "prosocial spending," also enhances happiness. Volunteering frequently offers even greater benefits, improving mental health and life satisfaction, according to the *Journal of Happiness Studies*.
7. Practice smiling — it can alleviate pain
Smiling releases dopamine and serotonin. It’s more effective when combined with positive thoughts. A study in the *Academy of Management Journal* found that genuine smiles from positive thoughts improve mood and productivity.
8. Plan a trip — you don’t even need to take it
Planning a vacation can boost happiness as much as taking one. The anticipation phase brings the highest spike in happiness, according to a study in the *Applied Research in Quality of Life*. If you can't take a trip now, scheduling future plans can still provide a happiness boost.
9. Meditate — rewire your brain for happiness
Meditation improves focus, clarity, attention span, and happiness. A Massachusetts General Hospital study found that mindfulness meditation increases brain areas associated with compassion and self-awareness, while reducing stress-related areas. Shawn Achor notes that meditation can lead to long-term happiness improvements. Even simple deep breathing can reduce stress and enhance emotional control.
10. Practice gratitude to increase both happiness and life satisfaction
Practicing gratitude, such as keeping a journal or sharing positive experiences, can significantly improve mood. A study in the *Journal of Personality and Social Psychology* found that focusing on gratitude enhances well-being. Writing letters of gratitude also increases happiness and reduces depressive symptoms, as shown in the *Journal of Happiness Studies*. At Buffer, gratitude is a core value, often shared through our ‘#culture-gratitude’ Slack channel.
11. Customize this list to fit your needs
In an article for *Psychology Today*, Paula Davis J.D., M.A.P.P. (Master of Applied Positive Psychology) emphasizes that happiness-boosting activities are not one-size-fits-all.
“You tailor your workout to your specific fitness goals — happy people do the same with their emotional goals,” she explains. “Some happiness strategies may seem too corny for me, but the most effective ones for me involve practicing acts of kindness, expressing gratitude, and fully engaging in activities.”
