Stay curious!

When people are asked what they truly want from life, one answer comes up time and time again: “I want to be happy.”

And it’s no wonder. According to research, happier people enjoy better health—they get sick less often, live longer, and tend to have stronger relationships. They’re more likely to get married (and stay happily married), have more friends, and even perform better at work. In fact, happiness has been linked to higher productivity and income. But if happiness is so beneficial, why can it feel so elusive?

Life has a way of distracting us from joy. Stress, disappointments, and the constant pull of our to-do lists can drain the sparkle from even our most cherished moments. Even the good things can fade into the background with time. And let’s be honest, comparing our lives to the curated perfection on Instagram doesn’t help. The good news? There are ways to train our brains to feel more joy. Below are five science-backed strategies to bring more happiness into your everyday life—starting now.

1. Acknowledge the good

When we don’t feel good, we often focus on what needs fixing: our job, our home, our partner’s quirks. But the key to feeling better might not be in changing things – it might be in noticing what’s already good.

Try keeping a gratitude journal. Every evening, write down three things that went well and why. Perhaps a colleague complimented you on your work, or you enjoyed a peaceful moment with your morning coffee. Writing down why each good thing happened helps you focus on the deeper sources of joy in your life.

Another lovely practice is to go on a ‘gratitude walk’. Go outside for 20 minutes and really notice the world around you. The smell of fresh flowers, the warmth of the sunlight, the laughter of a stranger – stop and take it in. On each walk, explore a new direction to discover different things to appreciate.

If positivity feels out of reach, create it! Try the ‘Create and remember positive events’ exercise:

• Do something alone (like reading or meditating)
• Do something social (like having coffee with a friend or watching a film)
• Do something meaningful (like volunteering or checking on someone in need)

These small moments can reconnect you with joy, connection and purpose.

2. Add happiness through subtraction

We’re wired to get used to the good things in life, which means we often stop noticing them. That’s where this clever trick comes in.

Think of a treasured moment – a major achievement, a special holiday, the birth of a child. Now imagine that this moment never happened. What would life be like without it? This mental exercise helps us to feel a renewed appreciation for the blessings we have.

For a more practical version, try the “I give it up” challenge. Choose a small, everyday indulgence – like chocolate or your late night Netflix session – and give it up for a week. When you reintroduce it, pay close attention to how it makes you feel. Chances are you’ll enjoy it even more than before.

3. Find meaning and purpose

While pleasure is wonderful, happiness also comes from a deeper source: meaning.

A wonderful exercise is ‘Meaningful Photos’. Over the course of a week, take pictures of things that are meaningful to you – your favourite place to read, a treasured family heirloom or your childhood neighbourhood. At the end of the week, reflect on what these pictures represent and why they are important to you.

Another powerful tool is the “best possible self” exercise. Take 15 minutes to write about your dream future – your relationships, health, career and lifestyle. Imagine everything going as well as possible. This will help you clarify your goals and feel more hopeful and in control.

4. Use your strengths

It’s easy to dwell on our weaknesses – but what if we flipped the script?

Start by identifying your character strengths – kindness, creativity, perseverance, curiosity, etc. – and challenge yourself to use one of them in a new way each day. For example, if you choose curiosity, explore a new topic at work one day and ask deeper questions in a conversation the next.

At the end of the week, reflect on how you felt using your strengths. This practice can build confidence and help you reconnect with the best parts of yourself.

5. Connect with others

While many of these exercises focus on self-reflection, one of the most powerful paths to happiness lies outside ourselves – in our relationships.

Revisit the “best possible self” exercise, but this time focus on your social life. What is your ideal relationship? What kind of connections do you crave?

Then take action through ‘random acts of kindness’. They don’t have to be big. Help a neighbour carry groceries, leave a kind note or cook breakfast for your partner. Small acts create ripples of goodwill – and boost your own mood in the process.

Final thoughts

Happiness isn’t about being cheerful 24/7 or pretending life is perfect. It’s about cultivating habits that help us appreciate the good, build stronger connections and find meaning in our daily lives.