Most of us want to be happier, but we rarely know how to actively make that happen. If you're hoping to experience more joy and fulfillment, these practical steps might help guide you toward that goal.

1. Set Clear Boundaries to Protect Your Energy

Setting boundaries is essential for protecting your emotional space. Saying “no” isn’t selfish—it’s a necessary act of self-respect. According to Connecticut-based therapist Virginia Williamson, boundaries keep you from burning out and feeling used in your personal or professional life.

Many of us fall into patterns of overcommitting, then end up exhausted and resentful. Learning to say “no” calmly and confidently is powerful. As therapist Laura Leinwand suggests, if saying “no” outright feels hard, give yourself a window of time to decide. That pause gives you room to think clearly and avoid guilt-based decisions.

Healthy boundaries bring peace, and peace brings joy. They also help other people know where they stand with you—no guessing games, no awkward tension. That clarity can dramatically improve the quality of your relationships and your internal happiness.

2. Use Aromatherapy to Lift Your Mood

Essential oils aren’t just trendy wellness products—they can be powerful tools for emotional well-being. Whether it's the calming scent of lavender or the invigorating zing of citrus, aromatherapy has been shown to ease stress and enhance clarity.

Reiki Master and relationship coach Cara Kovacs says that even a quick sniff of the right scent can help ground you. Lavender and ylang ylang are great for relaxation, while peppermint or lemon can energize you. Try carrying a small vial of your favorite oil with you, or keep one on your desk for moments of stress.

The ritual itself—rubbing the oil between your hands and inhaling deeply—can be meditative. It forces you to slow down and focus on the present moment, which is a surprisingly effective way to increase your happiness.

3. Use Daily Affirmations to Rewire Negative Thinking

Words shape our beliefs—and the words we repeat to ourselves matter. According to naturopathic medicine student and author Shawngela Pierce, affirmations help reprogram your brain and shift your self-image toward a more empowered version of yourself.

A 2015 study in the journal Social Cognitive and Affective Neuroscience found that affirmations stimulate brain regions linked to self-worth. That means repeating positive statements isn’t just cheesy self-help—it’s rooted in neuroscience.

Start with five “I am” statements every morning and night. “I am loved.” “I am strong.” “I am becoming the person I want to be.” Speak them out loud and mean them. Over time, your inner critic loses power—and your self-confidence grows.

4. Bring Nature Indoors for Instant Emotional Boosts

Sometimes, it’s not just your mindset that needs a refresh—your space does, too. Studies show that adding natural elements to your home can improve emotional health. Whether it’s a leafy green plant, earthy wooden decor, or wallpaper with forest imagery, nature inside your space equals more peace of mind.

Interior designer Nora Bouz, founder of Lucida, emphasizes how our surroundings influence our mood. Even the colors in your home matter: yellow, sage, sky blue, and soft greens are known to brighten your spirits.

Can’t keep plants alive? No problem. Opt for nature-themed fabrics, wallpaper, or artwork. Also, make sure your windows are clean to let in as much natural light as possible. Or use daylight-mimicking bulbs if sunlight is limited in your space. Bonus tip: soundscapes like rainfall or birdsong from a white noise machine can mimic the outdoors and relax your nervous system.

5. Step Outside and Soak in the Sun

There’s a reason sunshine makes us feel alive. Registered dietitian Kristin Koskinen notes that sunlight helps our skin produce serotonin—the neurotransmitter most associated with mood elevation and emotional balance.

Even just 15 to 30 minutes of outdoor exposure can help. Whether it’s sipping coffee on the porch or going for a short walk, getting outside resets your mind. If you live in a region with limited daylight, Koskinen also recommends eating foods rich in vitamin D—like eggs, salmon, and fortified dairy.

Light impacts everything from sleep cycles to hormone production. It’s not just about getting fresh air—it’s about nourishing your entire being through nature’s most reliable source of joy: the sun.

6. Eat Dark Chocolate (Yes, Seriously)

Here’s a happiness tip that sounds too good to be true but isn’t: dark chocolate. According to researchers at Caltech, nearly 90% of serotonin is produced in your gut, not your brain—so what you eat directly affects how you feel.

Dixie Lincoln-Nichols, a wellness coach and founder of Inside Outer Beauty Market, says dark chocolate contains flavonoids that help calm the nervous system. It also lowers cortisol, the stress hormone that can leave you feeling drained and anxious.

Other mood-supporting foods include quinoa (also rich in flavonoids), fermented yogurt, and green leafy vegetables. But let’s be honest—chocolate is the most fun place to start.

7. Take a Walk to Boost Your Brain Chemistry

You don’t need to run a marathon or master yoga to lift your spirits. A simple walk can work wonders. In fact, a 2016 study from Iowa State University found that a 12-minute walk—even without a specific destination—can significantly boost mood.

Personal development coach Fati Marie notes that light to moderate exercise helps balance hormones, burn off nervous energy, and increase endorphins. So whether you’re pacing the hallway, folding laundry, or strolling through a park, movement is medicine.

And don’t worry about gym gear or tracking steps. Just move. Your body will thank you, and your brain will, too.

8. Make a Bucket List and Dream Out Loud

The simple act of planning for something can boost your mood. A 2007 study published in the Journal of Experimental Psychology discovered that anticipating a future event—like a trip, concert, or even a dinner out—elicits stronger positive emotions than recalling the same event after it has passed.

The takeaway? Write a bucket list—not just big dreams like skydiving or visiting the Eiffel Tower, but also smaller, joyful goals. Maybe it’s reading ten novels in a year, learning how to bake croissants, or booking a weekend trip to a cozy cabin. These aren’t just activities; they’re emotional anchors.

Looking forward to something injects hope into your daily routine. So grab a pen and start listing your next adventures.

9. Start a Gratitude Journal

Gratitude isn’t just a warm fuzzy feeling—it’s a powerful practice. Neuroscientist Dr. Caroline Leaf recommends going beyond casual thanks by tracking your moments of appreciation and reflection daily.

Not only does this sharpen your focus on the good, but it also rewires your brain to see abundance rather than lack. It’s simple: at the end of the day, jot down three things that made you smile. They could be small wins, kind gestures, or even just a sunny day.

Over time, this habit builds resilience and helps you notice patterns of positivity in your life that were always there—but hidden behind stress and routine.

10. Let Music Wash Away the Negativity

When you're feeling low, turning up your favorite song can act like a reset button. Azizi Marshall, founder of the Center for Creative Arts Therapy, says music not only lifts your mood but also helps your brain regulate emotion, ease anxiety, and even reduce pain.

Fast, upbeat music can energize you. Slow melodies can calm you. Either way, music taps into emotional pathways that talking sometimes can’t reach.

So next time you feel overwhelmed, pop on a playlist and let it move you—literally and emotionally.

11. Be Kind—It Lifts You, Too

Doing good for others has a surprising side effect: it makes you feel good, too. According to researchers at the University of California, Berkeley’s Greater Good Science Center, helping others triggers a release of endorphins often referred to as the “helper’s high.”

Whether you bake cookies for a neighbor, donate gently used clothes, or offer your time as a mentor, giving activates the parts of your brain responsible for joy and reward. Plus, it gives your day purpose.

Helping others reminds us that we’re part of something bigger—and that connection brings a deep, fulfilling kind of happiness.

12. Put Your Phone Down (Yes, Really)

We spend so much time scrolling that we sometimes forget to live. But constant screen exposure drains our mental energy and adds low-level stress to our days.

Mental health coach Nancie Vito warns that an “always-on” lifestyle can prevent you from ever fully winding down. That’s why even setting a 20-minute “no phone” window before bed can improve sleep and clarity.

Apps like Flipd or built-in phone settings like “Downtime” can help you block distracting apps and create space for real-life joy—without guilt or disconnection.

Try it. A quieter mind is often a happier one.

13. Smile—Even If It Feels Forced

Sometimes the body can trick the mind into feeling better. Smiling, even when you're not in the mood, has been shown in studies from the University of Kansas to reduce heart rate and lessen stress.

It’s not about faking happiness. It’s about nudging your body in the right direction. Smiling sends feedback to the brain that things might not be as bad as they seem.

Of course, you shouldn’t feel pressured to put on a happy face for others—but using it as a tool for self-regulation is entirely in your hands.

14. Read a Book or Get Lost in a Feel-Good Series

Sometimes escaping into a story is exactly what you need. Studies from the University of Sussex found that just six minutes of reading can reduce stress by 68%. That’s more effective than taking a walk or listening to music.

Books allow you to disconnect from your own worries and immerse yourself in someone else’s world—while also stimulating creativity and empathy.

And yes, watching a favorite show counts too. According to Netflix’s own survey, the majority of viewers felt happier and more relaxed after streaming their go-to comfort shows. So go ahead—binge with no guilt.