Who doesn’t want to experience more joy in their lives?

Whether you’re currently going through a rough patch or doing well, I’m sure we can agree that there is always room for improvement. And research shows there are simple things you can do to begin living a happier life.

And I’m not talking about huge, life-altering changes here (I won’t be advising you to ditch your reality, sell your stuff, and travel the world).

These are small and relatively easy changes you can make right now that will enhance how good you feel about your life.

Sound good?

Let’s get into it. 

Here are 12 simple ways to live a happier life, according to psychology.

1) Sleep enough and well

First things first, make sure to get enough shut eye. 

You’re probably sick of hearing this… and you’re probably also aware of the benefits of a good night’s sleep. But are you aware of what sleep deprivation does to you?

Research shows that too little sleep results in feelings of depression, bad decision-making, a lower sex drive, and increased irritability (to name but a few of its side effects).

Basically, sleep deprivation is a happiness predator! 

Remember, you need somewhere around 7 to 9 hours sleep to feel your best. 

So, the first thing you can do to feel happier is to make sure you’re getting enough quality sleep.

(Going to bed a little earlier… now that’s not hard, is it!)

2) Move more!

Another thing you’re probably sick of hearing… but it can’t be ignored.

Exercise makes you feel and look good. It’s that simple.

Research consistently shows that the endorphins released when we work out, run, swim, walk (whatever you fancy) lower stress, reduce anxiety and depression, and ultimately, lift your mood. Regular exercise also boosts immunity and fights disease and obesity.

All it takes is thirty minutes a day… 

Think of exercise as the cheapest and easiest thing you can do each day to boost both your health and happiness. 

It’s a no brainer.

As is the next thing you can do to elevate your happiness… 

3) Abandon negativity

Attitude is everything. That cannot be understated.

Attitude is everything in self-improvement, in your close relationships, in your work, in your social life. Because everything you think, feel, and do is determined by your attitude.

So, if you’re inclined towards negativity, guess what? You’ll probably think, feel, and do badly.

And the opposite is also true. 

Research has linked optimism with a variety of benefits such as increased longevity, better recovery from illness, better overall physical health, and enhanced coping and problem-solving skills.

So, stop complaining, stop criticizing, stop catastrophizing. Instead, embrace a positive mindset.

Reframe your circumstances through the frame of optimism and you will literally feel your happiness surge in that moment.

That’s a guarantee.

4) Get out in nature

Your mental health flourishes when you feel connected to nature.

Psychologists agree that those who spend time in natural environments are generally happier people than those who don’t.

This is because closeness to earthy things generates positive emotions such as serenity, creativity, and joy. It’s also associated with lower depression and anxiety.

So, what are you waiting for? 

Go for a walk in the countryside, eat your lunch beside a lake or a river, or simply sit by the sea and watch the tide come in…

Spending some time in nature is a simple way of becoming a happier version of yourself right now.

5) Nurture your relationships

There are few people out there who would disagree that our close relationships are the most important contributors to our overall happiness. 

Friends, parents, siblings, partners, children, cousins; the nature of the relationship is irrelevant.

What’s important is the feeling of connection we get when we’re with people we care deeply about and who care about us.

Studies show that the quality of our close relationships has a massive impact on our overall wellbeing and happiness.

It’s all about feeling valued, encouraged, and trusting and relying on others. So, make sure to nurture your close relationships – don’t take them for granted.

It’s tempting to think that they will always be strong, but relationships are like gardens that need tending. Putting in consistent effort is simple, and it pays dividends. 

6) Try to be (even) kinder

Kindness is a magical thing that often does as much for the giver as the receiver.

According to psychologists, kindness fights stress by lowering cortisol and blood pressure, reducing anxiety, depression, and pain, and even boosting your immune system.

So, make a small effort to be a little kinder today and enjoy the boost in mood it brings.

And who knows, maybe the person you are kind to today will ‘pay it forward’, and you will have started a cycle of compassion that may come your way again.

It’s a win, win for all involved! 

(See, you’re already smiling.) 

7) Prioritize self-compassion

Boosting your happiness isn’t just about giving more to others.

It’s also about giving more to yourself.

Psychologists say another thing you can do to boost your happiness right now is to be more self-compassionate.

This means stop being harsh on yourself and start thinking of and talking to yourself as you would to a friend.

It also means not feeling guilty taking time to do things that make you feel good.

And it means accepting that you are a flawed human being who is doing the best they can. 

Does this sound doable? 

Good.

8) Let your purpose lead

Having a purpose in life is where the magic happens. 

Researchers have found that working towards your purpose makes you happier and healthier. And that happiness derived from a clear purpose and direction has a more positive genetic effect than pleasure-seeking.

So, don’t make the mistake of thinking pleasure equals happiness. Instead, set meaningful goals that will provide structure and purpose and feel your self-esteem and happiness grow.

You may not like the next one… 

9) Develop more discipline

As we said above, there is a difference between happiness and pleasure.

It took me a long time to figure that out.

Research shows that the more self-discipline you develop, the happier you become.

People who have high levels of discipline also have higher self-worth, self-esteem, confidence, and are better decision makers (among a plethora of other benefits).

So, sacrificing apparent ‘pleasures’ in pursuit of your goals is more likely to contribute to your long-term happiness than being spontaneous and following your urges.

Take note.

10) Dump some baggage

Another thing you can do to increase your happiness is to forgive those who have let you down in the past. (That’s both other people and you, by the way).

Wait, I hear you say. 

These are meant to be ‘simple’ ways of becoming happier. It’s not easy to forgive!

And you’re right. This is probably the toughest thing to do on this list, but hear me out, please.

Psychologists and health practitioners agree that forgiving others is one of the best things you can do for yourself and your overall wellbeing.

Carrying around emotional baggage adds to negative feelings of despair, frustration, and anger. Not the sort of emotions conducive to happiness! 

So, try to let go of these feelings (i.e. forgive) and replace them with feelings of empathy or even sympathy for those who have hurt you.

And also do this for yourself, though self forgiveness is often even more difficult.

Remember, you’re not letting anyone ‘off the hook’, you are not excusing their behavior, you are simply setting yourself free.

On to something not so difficult… 

11) Recognize your blessings

We hear it all the time, practicing gratitude is a powerful thing.

And there is no doubt that it is an effective way of bolstering happiness.

Research in Positive Psychology shows that those that practice gratitude are happier, less stressed and less depressed.

This is because appreciating the good things in your life opens the door to experiencing more good things.

So, focus on what you’re thankful for as opposed to what you desire and prepare to get more to be grateful for.

12) Flee the comfort zone

Having a range of different experiences has been proven to have many excellent benefits.

Research tells us that trying new things can make you happier because it boosts your confidence, self-esteem, and makes you more interesting to others.

So, flee your comfort zone and take up a new sport, learn a new language, or enroll in a class…

And when you master that, move on to something else.

Remember, stagnation is the enemy of joy.

Final thoughts

Happiness equals self-love and self-acceptance.

And all the ways to increase happiness listed in this article are acts of self-love. 

They don’t demand huge sacrifices, just a few small changes. 

So, you’ve no excuses not to embrace these simple ways of living a happier life. 

Good luck!