Lyubomirsky S, Sheldon KM, Schkade D. Pursuing happiness: The architecture of sustainable change. Review of General Psychology. The Harvard Gazette. Good genes are nice, but joy is better. Zhang Z, Chen W. A systematic review of the relationship between physical activity and happiness.

J Happiness Stud 20, — Cunha LF, Pellanda LC, Reppold CT. Positive psychology and gratitude interventions: a randomized clinical trial. Front Psychol. Published Mar Ryff CD. Psychological well-being revisited: advances in the science and practice of eudaimonia.

Psychother Psychosom. Whillans AV, Dunn EW, Smeets P, Bekkers R, Norton MI. Buying time promotes happiness. Proc Natl Acad Sci U S A. Gulacti F. The effect of perceived social support on subjective well-being.

Procedia - Social and Behavioral Sciences. Mauss IB, Tamir M, Anderson CL, Savino NS. Can seeking happiness make people unhappy? By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book.

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Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. How to Cultivate Happiness.

How to Be a Happier Person. Trending Videos. Arrival Fallacy: Will Reaching a Goal Make You Happy? The Benefits of Optimism. What Are the Types of Happiness?

What Is Cognitive Reframing? Want to Relieve Stress ASAP? Write in a Gratitude Journal. How to Find Your Purpose In Life. Press Play for Advice On Reaching Your Dreams Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring best-selling author Dave Hollis, shares how to create your best life.

How to Set SMART Goals. How to Find Happiness In Your Life. Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? This does not have to be a reconciliation. You may just need to end the relationship and move on. If reaching out is not an option, try getting your feelings out in a letter.

Just getting your feelings out of your mind and into the world can be freeing. You can even shred the letter afterward if you want to. In one such study , researchers looked at stress and heart rate as it relates to taking a vacation.

They found that not only did the vacation itself reduce stress, but the weeks leading up to that planned trip had similar effects.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Constantly dream of romance? Fixate on thoughts of your partner? Feel a need to always be in love?

Learn why — and why this isn't an "addiction. Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being.

Here's how. A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces….

New research suggests that moderate-intensity aerobic exercise like swimming, cycling, jogging, and dancing may be more effective for reducing…. Finding a therapist that makes you feel comfortable is crucial. But that's not the only consideration. Here's what else to look for when starting a….

Think you're a happiness expert? Take this quiz on the science of joy to find out. A new study found MDMA helped people with PTSD. This means the drug is one step closer to getting approval by the FDA to treat the condition.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. How to Be Happy: 27 Habits to Add to Your Routine. Medically reviewed by Lori Lawrenz, PsyD — By Ann Pietrangelo — Updated on March 10, Daily habits.

Weekly habits. Monthly habits. Yearly habits. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Mar 10, Written By Ann Pietrangelo. Jul 13, Medically Reviewed By Lori Lawrenz, PsyD. Share this article. Read this next. Unpacking the Notion of Love Addiction. Medically reviewed by Kendra Kubala, PsyD. Toxic Femininity, Explained — Plus, Tips to Overcome This Mindset Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being.

READ MORE. Isolation, Loneliness are Major Mortality Risk Factors for People With Obesity A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. The… READ MORE. Psychedelic Ibogaine May Help PTSD and Depression After Traumatic Brain Injury A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury.

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When their week's assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores.

This impact was greater than that from any other intervention, with benefits lasting for a month. Of course, studies such as this one cannot prove cause and effect. But most of the studies published on this topic support an association between gratitude and an individual's well-being.

Other studies have looked at how being grateful can improve relationships. For example, a study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person, but also felt more comfortable expressing concerns about their relationship.

Managers who remember to say "thank you" to people who work for them may find that those employees feel motivated to work harder. Researchers at the Wharton School at the University of Pennsylvania randomly divided university fundraisers into two groups.

One group made phone calls to solicit alumni donations in the same way they always had. The second group — assigned to work on a different day — received a pep talk from the director of annual giving, who told the fundraisers she was grateful for their efforts.

There are some notable exceptions to the generally positive results in research on gratitude. One study found that middle-aged divorced women who kept gratitude journals were no more satisfied with their lives than those who did not.

Another study found that children and adolescents who wrote and delivered a thank-you letter to someone who had made a difference in their lives may have made the other person happier — but did not improve their own well-being.

This finding suggests that gratitude is an attainment associated with emotional maturity. Gratitude is a way for people to appreciate what they have, instead of always reaching for something new in the hope it will make them happier, or thinking they can't feel satisfied until every physical and material need is met.

Gratitude helps people refocus on what they have instead of what they lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.

Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter or email expressing your enjoyment and appreciation of that person's impact on your life. Send it, or better yet, deliver and read it in person if possible.

Try sitting down at the end of every week and making a basic list for the following week. You can get a fancy planner or app, but even a sticky note on your computer or piece of scrap paper in your pocket can do the job. Turn off all the electronics and put those earbuds away for at least 1 hour once a week.

Let your mind wander free for a change. Take a walk and pay attention to your surroundings. Be sociable. Or be alone. Just be. Sound too daunting? Try unplugging for a shorter amount of time several times a week. Spending 30 minutes or more a week in green spaces can help lower blood pressure and the chances of developing depression, according to one study.

Your green space could be anything such as your neighborhood park, your own backyard, or a rooftop garden — anywhere you can appreciate and enjoy nature and fresh air. Better yet, add some outdoor exercise into the mix for extra benefit. The same aforementioned study found that people who spent time in green spaces were also more likely to exercise more frequently and for longer each time.

There are many methods of meditation to explore. They can involve movement, focus, spirituality, or a combination of all three. It can be as simple as sitting quietly with your own thoughts for 5 minutes. Even the deep breathing exercises mentioned earlier can serve as a form of meditation.

Would it work here? What else can you try? Mental health professionals are trained to help people improve coping skills. Worried about the cost? Or it may be adopting a skin care routine that makes you feel indulgent. Or it could be simply setting aside a night to put on your softest jammies and watch a movie from start to finish.

Whatever it is, make time for it. Put it in your planner if you must, but try to make it a priority do it. If you find that giving daily compliments provides a needed boost to your mood, consider making a monthly routine of giving back on a larger scale.

You arrive for an appointment with 10 minutes to spare. What do you do with that time? Pick up your cell phone to scroll through social media? Worry about the busy week you have ahead of you?

Trying to take control of your thoughts during these brief windows of time can offer benefits. When you find yourself waiting for a ride, standing in line at the grocery store, or just with a few minutes to kill, break out the list.

While the start of a new year is a good time to stop and take inventory of your life, you can set up yearly habits at any point in the year. Try setting aside some time to catch up with yourself the way you would with an old friend:. But try to avoid judging yourself too harshly for your answers.

Let go of any goals that no longer serve you, even if they sound nice on paper. Your physical and mental health are closely intertwined.

This can often be easier said than done. But remembering that you are not necessarily doing it for another person or other people may help you be more open to beginning the process. Sometimes, offering forgiveness or dropping a grudge is more about self-care than compassion for others.

Take stock of your relationships with others. Are you harboring any resentment or ill will toward someone? If so, consider reaching out to them in an effort to bury the hatchet. This does not have to be a reconciliation.

You may just need to end the relationship and move on. If reaching out is not an option, try getting your feelings out in a letter. Just getting your feelings out of your mind and into the world can be freeing.

You can even shred the letter afterward if you want to. In one such study , researchers looked at stress and heart rate as it relates to taking a vacation.

They found that not only did the vacation itself reduce stress, but the weeks leading up to that planned trip had similar effects. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Constantly dream of romance? Fixate on thoughts of your partner? Feel a need to always be in love? Learn why — and why this isn't an "addiction. Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being.

Here's how. A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces….

New research suggests that moderate-intensity aerobic exercise like swimming, cycling, jogging, and dancing may be more effective for reducing…. Finding a therapist that makes you feel comfortable is crucial.

But that's not the only consideration. Here's what else to look for when starting a…. Think you're a happiness expert? Take this quiz on the science of joy to find out. A new study found MDMA helped people with PTSD. This means the drug is one step closer to getting approval by the FDA to treat the condition.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. How to Be Happy: 27 Habits to Add to Your Routine. Medically reviewed by Lori Lawrenz, PsyD — By Ann Pietrangelo — Updated on March 10, Daily habits. Weekly habits. Monthly habits.

Yearly habits. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. So if you are trying to improve your happiness, cultivating solid social connections is a great place to start.

Consider deepening your existing relationships and explore ways to make new friends. Exercise is good for both your body and mind. Physical activity is linked to a range of physical and psychological benefits including improved mood.

Numerous studies have shown that regular exercise may play a role in warding off symptoms of depression, but evidence also suggests that it may also help make people happier, too.

In one analysis of past research on the connection between physical activity and happiness, researchers found a consistent positive link. Even a little bit of exercise produces a happiness boost—people who were physically active for as little as 10 minutes a day or who worked out only once a week had higher levels of happiness than people who never exercised.

In one study, participants were asked to engage in a writing exercise for 10 to 20 minutes each night before bed. The results found that people who had written about gratitude had increase positive emotions, increased subjective happiness, and improve life satisfaction. As the authors of the study suggest, keeping a gratitude list is a relatively easy, affordable, simple, and pleasant way to boost your mood.

Try setting aside a few minutes each night to write down or think about things in your life that you are grateful for. Research has found that people who feel like they have a purpose have better well-being and feel more fulfilled.

It may help improve happiness by promoting healthier behaviors. Some things you can do to help find a sense of purpose include:.

This sense of purpose is influenced by a variety of factors, but it is also something that you can cultivate. It involves finding a goal that you care deeply about that will lead you to engage in productive, positive actions in order to work toward that goal.

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring best-selling author Dave Hollis, shares how to create your best life.

Click below to listen now. While seeking happiness is important, there are times when the pursuit of life satisfaction falls short. Some challenges to watch for include:. Money may not be able to buy happiness, but there is research that spending money on things like experiences can make you happier than spending it on material possessions.

One study, for example, found that spending money on things that buy time—such as spending money on time-saving services—can increase happiness and life satisfaction.

Rather than overvaluing things such as money, status, or material possessions, pursuing goals that result in more free time or enjoyable experiences may have a higher happiness reward. Social support means having friends and loved ones that you can turn to for support. Research has found that perceived social support plays an important role in subjective well-being.

It is important to remember that when it comes to social support, quality is more important than quantity. Having just a few very close and trusted friends will have a greater impact on your overall happiness than having many casual acquaintances. It is a constant pursuit that requires continual nurturing and sustenance.

One study found that people who tend to value happiness most also tended to feel the least satisfied with their lives. Instead, focus on building and cultivating the sort of life and relationships that bring fulfillment and satisfaction to your life.

It is also important to consider how you personally define happiness. Happiness is a broad term that means different things to different people. Rather than looking at happiness as an endpoint, it can be more helpful to think about what happiness really means to you and then work on small things that will help you become happier.

This can make achieving these goals more manageable and less overwhelming. Happiness has long been recognized as a critical part of health and well-being.

The "pursuit of happiness" is even given as an inalienable right in the U. Declaration of Independence. Our understanding of what will bring happiness, however, has shifted over time.

Psychologists have also proposed a number of different theories to explain how people experience and pursue happiness. These theories include:. The hierarchy of needs suggests that people are motivated to pursue increasingly complex needs.

Once more basic needs are fulfilled, people are then motivated by more psychological and emotional needs. At the peak of the hierarchy is the need for self-actualization, or the need to achieve one's full potential.

The theory also stresses the importance of peak experiences or transcendent moments in which a person feels deep understanding, happiness, and joy. The pursuit of happiness is central to the field of positive psychology. Psychologists who study positive psychology are interested in learning ways to increase positivity and helping people live happier, more satisfying lives.

Rather than focusing on mental pathologies, the field instead strives to find ways to help people, communities, and societies improve positive emotions and achieve greater happiness. Finley K, Axner M, Vrooman K, Tse D.

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BMJ Open. Costanzo ES, Lutgendorf SK, Kohut ML, et al. Mood and cytokine response to influenza virus in older adults. J Gerontol A Biol Sci Med Sci. Lyubomirsky S, Sheldon KM, Schkade D. Pursuing happiness: The architecture of sustainable change. Review of General Psychology.

The Harvard Gazette. Good genes are nice, but joy is better. Zhang Z, Chen W. A systematic review of the relationship between physical activity and happiness. J Happiness Stud 20, — Cunha LF, Pellanda LC, Reppold CT. Positive psychology and gratitude interventions: a randomized clinical trial.

Front Psychol. Published Mar Ryff CD. Psychological well-being revisited: advances in the science and practice of eudaimonia. Psychother Psychosom. Whillans AV, Dunn EW, Smeets P, Bekkers R, Norton MI. Buying time promotes happiness.

Proc Natl Acad Sci U S A. Gulacti F. The effect of perceived social support on subjective well-being. Procedia - Social and Behavioral Sciences. Mauss IB, Tamir M, Anderson CL, Savino NS.

Can seeking happiness make people unhappy?