Happiness Hacks That Are Backed Up by Science

Feeling blue? You’re not alone. Stress and anxiety can get the best of anyone, and we can probably all find plenty of reasons to worry on any given day. But that doesn’t mean you can’t feel better—and the good news is, there are plenty of ways to improve your mood. We’ve collected 50 of the best happiness hacks around to help boost your mood.

If you’re skeptical, listen up: The following tips are all backed by scientific research. One of them is bound to work for you! These expert-approved happiness hacks will have you smiling in no time. Read on to turn that frown upside down.

READ THIS NEXT: 5 Fast Ways to Get Out of a Funk, According to Experts.

They say you can fake it until you make it, and the same theory works with happiness.

A 2012 study published in Psychological Science found that faking a smile when you’re feeling anxious can actually decrease your stress levels, making you more joyful.

It’s nearly impossible not to be happy around your cute, slobbery pup, right?

In a 2017 study published in the journal Frontiers in Psychology, researchers found that simply being around your dog amps up your levels of oxytocin, one of the chemicals that makes you feel happy. So take your furry best friend for a walk, cuddle up for a movie, or play fetch. It’ll lift both of your moods.

Why wait around for someone else to bring you a bouquet of flowers when you can boost your own happiness levels by getting some yourself? Take a page from Miley and buy yourself flowers.

A notable 2005 study published in the journal Evolutionary Psychology found that getting flowers can boost your mood for up to three days!

When it comes to your happiness, your old blue jeans might be making you feel… well, blue.

A 2014 study from the University of Hertfordshire in England found that women tend to wear jeans and baggy tops when they’re feeling sad. Happy clothes, on the other hand, are “well-cut, figure-enhancing, and made from bright and beautiful fabrics.”

The next time you decide to stock up on candles, get plenty of the vanilla variety.

A significant 2005 study published in the journal Chemical Senses found that people who sniffed the scent were happier and more relaxed. So, feel free to put one in every room and light them up on the regular.

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Doing something good for others is an instant way to light up your life, especially if the cause you’re giving to affects someone close to you.

A 2013 study published in the International Journal of Happiness and Development found that donors who give to a charity through a friend, relative, or social connection feel happier than those who donate anonymously.

You don’t even have to be really generous. According to a 2017 study published in the journal Nature Communications, being even a tiny bit more generous than you already are can make you happier in life.

“You don’t need to become a self-sacrificing martyr to feel happier. Just being a little more generous will suffice,” study author Philippe Tobler, PhD, said in a statement.

Sometimes a little blast from the past is all it takes to up your happiness levels.

A 2013 study published in the journal Personality and Social Psychology Bulletin found that nostalgia can boost optimism, so dig out your old home movies or photo albums and prepare to smile over all the memories.

Exercising keeps you healthy and helps you live a longer life, yes, but it has some serious mental benefits, too.

A 2018 study published in the Journal of Happiness Studies found that being physically active increases your odds of being happy, even if it’s just as little as 10 minutes of physical activity per week. So find a workout you love and stick with it to keep your mood up.

Turns out, all those hilarious cat videos making their way around the internet are actually pretty beneficial.

A 2014 study published in the journal Advances in Mind-Body Medicine found that those who watched a couple of humorous videos for 20 minutes had significantly lower levels of the stress hormone cortisol in their saliva than those who sat calmly and did nothing for 20 minutes.

While too much screen time isn’t good for your mental health, snapping some selfies for your friends on a regular basis can actually give your happiness a solid boost.

A 2016 study published in the journal Psychology of Well-Being found that using technology in this way can actually help you beat the blues.

There’s nothing a little sunshine can’t fix, right? A 2015 study in the journal Landscape and Urban Planning found that even less than an hour’s worth of walking outside can make you feel happier.

And that’s not all: Researchers also saw other benefits to spending time in the great outdoors, like decreased anxiety and better memory.

Looking for outdoor activities you can do by yourself? Consider reading in the park.

A 2014 study in the International Journal of Environmental Research and Public Health found that grabbing a blanket and a good book and hanging out in the middle of all that green space will instantly make you feel happier. In fact, the more greenery you’re around, the better your mood will be.

When you’re an adult, you can stay up way past your bedtime and no one’s going to scold you for it. But maybe your parents were right about hitting the hay early.

A 2,000-person survey by Amerisleep looked at the link between sleep and happiness and found that the happiest people got just over seven hours of sleep a night, while those who logged less than 6.8 hours were the most miserable.

Showing your parents some love instantly gives you a big dose of happy.

In a 2010 study published in the journal Proceedings of the Royal Society B, researchers found that something as simple as hearing a parent’s voice can instantly make you feel comforted, giving you a happy feeling that will last long after you hang up the phone. So if yours are still around, give them a ring today.

Happiness doesn’t have to be complicated. In fact, a 2016 study published in the Journal of the Association for Consumer Research found that the simple pleasures in life give people the most joy.

Whether it’s playing fetch with your dog or taking a nap in the backyard, find time to engage in a few small, positive pleasures every day.

Buying something for yourself might feel good for a second, but the real way to get happy when it comes to spending your money is buying something for someone else.

At least, that’s what a 2013 study published in the Journal of Personality and Social Psychology found. (You’ll also score some serious brownie points with your friends and loved ones.)

While spending money on someone else can make you happy, just being kind in general can help too.

A 2018 study published in the Journal of Experimental Social Psychology found that simply being nice to others can benefit your well-being, whether it’s dishing out compliments or just listening to someone who needs to talk.

One thing that’s sure to make you feel unhappy? Always striving to be someone else because you’re not satisfied with who you are.

According to the findings from Action for Happiness’ 2014 survey of 5,000 people’s “happiness habits,” practicing self-acceptance could make a big difference in your overall happiness. According to those who led the study, that means being kind to yourself, learning from your mistakes, and giving yourself some well-deserved praise. Unfortunately, the researchers also found that self-acceptance is the “happiness habit” people practice the least.

Who says you have to be under the age of 10 to enjoy playing with arts and crafts? Research from 2016 published in the Journal of Positive Psychology found that doing something creative every day—whether it’s painting, crafting, or writing—will help you flourish in life, making you feel happier and more positive.

Sometimes the one thing that makes everything better is dessert. So, if you’re feeling down and need a pick-me-up, head to the kitchen.

In the same 2016 study in the Journal of Positive Psychology, researchers found that doing a little cooking and baking made subjects feel less stressed, more enthusiastic, and happier overall. It’s proof that fresh-out-of-the-oven cookies really are good for you.

Everyone has been hopping on the meditation bandwagon lately, but it’s not just a trendy wellness practice. It has a whole handful of benefits, including the ability to boost your happiness.

According to a 2014 study published in JAMA, the simple act of sitting, focusing on your breath, and letting the world around you fade away can decrease stress, anxiety, and depression—making you feel more joyful.

When it comes to keeping your spirits up, choose who you spend your virtual time with wisely. An oft-cited 2008 study from Harvard Medical School found that just one person’s happiness can create a chain reaction, making everyone around them happy. The researchers found that “a friend who lives within a mile and who becomes happy increases the probability that a person is happy by 25 percent.”

According to a 2012 study from San Francisco State University, true happiness comes from buying experiences—not more stuff.

So instead of spending your paycheck on a new watch, put that money aside for a future trip where you can make memories to last a lifetime. Having something to look forward to might also boost your mood.

Sometimes it’s hard to find true happiness until you resolve the problems preventing you from being happy in the first place.

A 2017 study published in the journal Work & Stress found that emotional exhaustion at work is one of those road blocks. No matter what’s been wearing you down, tackling things and getting to the bottom of the issue can totally change the way you feel.

Who needs a spoonful of medicine when you can have a solid dose of gratitude?

According to 2015 research out of UC Davis Medical Center, practicing gratitude can help you live a healthier, happier life—reducing your risk of depression and anxiety and making you more likely to practice healthy behaviors, like exercising and eating wholesome foods.

Who says you should ever stop learning new things once you’ve graduated from school? If there’s a special interest you’ve developed, take a class for it.

A 2016 study published in the journal Arts & Health found that taking adult education classes can actually make you feel happier. And on top of that joy, you can also develop more self-confidence and form new relationships.

It doesn’t matter if it’s in the shower, the car, or the backyard—just sing!

A 2017 study published in the journal Medical Humanities found that belting out some tunes on a regular basis can improve your mental health by decreasing depression and anxiety, making you feel happier overall.

You don’t need to instantly develop a green thumb, but attempting to bring some greenery into your life can do your happiness levels some good. A 2015 study published in the Journal of Physiological Anthropology found that having plants in your space can be very soothing, helping ease any built-up stress and lifting your mood.

There’s absolutely no reason to focus on your regrets. As a 2011 study in Personality and Individual Differences revealed, those who are able to see the past through rose-colored glasses are much happier than those who focus on the negatives.

This can be challenging sometimes, but if you can start seeing everything you’ve been through in a positive light, your life will brighten up because of it.

Yoga has been around for centuries, and there’s a reason for that.

A 2017 study published in the journal Frontiers in Psychology found that it only takes two minutes of yoga to start feelings its positive, mood-boosting effects. Warrior pose, here you come!

It doesn’t matter if you’re a 4-year-old toddler or a 40-year-old adult: Naps are great for the soul. And, as it turns out, they’re fantastic for your mental health, too.

In a 2017 study from the University of Hertfordshire in England, participants who napped for a short period of time—under 30 minutes—were much happier than those who took longer naps or didn’t nap at all. So get your snooze on! You now have a science-backed excuse.

You already know coffee wakes you up in the morning—and keeps you up throughout the day—but did you know it also plays into your mood?

A decade-long study published in 2011 in the Archives of Internal Medicine found that coffee consumption can lower your risk of depression. Now you don’t have to feel bad going for that second cup!

Who knew a little splash in the tub could result in so much happiness? Through a 2018 study published in the journal Evidence-Based Complementary and Alternative Medicine, researchers found that something as simple as taking a long bath can make you feel rejuvenated and amp up the amount of joy you feel.

There’s nothing in the research about bubbles and rubber duckies, but they’ve gotta be worth some extra happy points.

One effortless way to feel instantly happier? Just grab a sun lamp. According to the Cleveland Clinic, sun lamps with bright, white light can fight off depression, giving you a mood boost whenever you need it.

If you write down the things you’re thankful for, you can look at it anytime you’re feeling down—and that’s where a gratitude journal comes in.

According to the University of California, Berkeley’s Greater Good Science Center’s guide to “science-based practices for a meaningful life,” all it takes is jotting down the things that make you feel grateful three time a week to up your happiness levels.

Online friends may be great, but they can’t compare to in-real-life (or IRL) ones. At least, that’s what researchers found in a 2013 study published in the journal PLoS One, which showed that when it comes to happiness, nothing beats meeting new people face to face.

Going on a walk around the block is better than not getting outside at all, but going for a hike can take your happiness levels to new heights.

A 2014 study published in the journal Ecopsychology found that trekking through nature caused participants’ stress levels to dissipate, lowering their rates of depression and making them feel far happier.

Not only is chocolate delicious, but a 2013 study published in the Journal of Psychopharmacology found that it can also be a major mood-booster.

Eating a tiny bit of chocolate every day can up your happiness levels, as long as what you’re snacking on is at least 70 percent cocoa or higher. Otherwise, you won’t reap any benefits (besides satisfying your sweet tooth, of course).

Have some vacation days you need to use or lose? Use them! Sure, a vacation is bound to make you happy, but even planning a trip can boost your mood. In fact, a 2010 study published in the journal Applied Research in Quality of Life found that just anticipating a vacation left people beaming with joy for up to eight weeks. Do yourself a favor and start thinking ahead!

Watching your favorite TV show might make you happy, but binge-watch wisely: Too much screen time can get you down.

According to a 2018 study published in the journal Emotion, those who spend more time playing video games, using social media, texting, and watching TV were less happy than those who spent more time doing activities that didn’t involve a screen. So go ahead and enjoy an episode or two of The Office, but then turn the TV off and pick up a non-screen hobby instead.

Sure, social media has its pros, but too much of it isn’t doing your happiness levels any good.

A 2017 study published in the journal Computers in Human Behavior found that the more platforms study subjects used, the higher their chances were of having depression and anxiety symptoms. While checking in on a couple platforms shouldn’t be too big of a problem, true happiness seems to come from staying off the Instagram grid as much as possible.

If you taste the rainbow, you’ll evidently see more rainbows. Research published in 2016 from Australia’s University of Warwick found that upping your fruit and veggie intake to eight portions a day can increase your level of life satisfaction and overall happiness. Basically, the more produce the 12,000 study subjects ate, the more joyful they felt.

“Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health,” said study author Andrew Oswald, PhD, in a statement.

Adding more greens into your diet will help your mental health in addition to doing your body good.

According to a major 2007 study published in the Journal of Psychiatry & Neuroscience, dark leafy greens like kale or spinach can help alleviate depression. That’s because they contain folate—a vitamin that helps produce serotonin and dopamine—which combats the effects of depression and improves your mood.

Infrared saunas—which heat your body from the inside out—can help clear up your skin and get rid of any pain you may be experiencing.

Another perk? A 2016 study published in JAMA Psychiatry found that putting your body in those high temps can also work as an antidepressant, making you feel happy once you come out.

It turns out that high-priced concert ticket is indeed worth it: A 2017 Australian study published in the journal Psychology of Music found that engaging with music on a regular basis—whether by dancing or by attending concerts—is associated with being happier overall. You get to enjoy the show and your mood boost afterwards!

After a long day working at home, it might sound relaxing to spend your evening not talking to anybody else. The problem is, social interaction is really good for your mental health.

A 2014 study published in the Personality and Social Psychology Bulletin found that people experience greater happiness on the days they spend time with others compared to the days they’re only spending time by themselves.

When you’re working toward a goal in life, it can make you feel like you have purpose—and, as the Mayo Clinic notes, that’s one of the major ways people find happiness. Figure out what excites you, what you love doing, and how you want people to remember you to help find out what your own purpose is—that’s when you’ll find true joy.

Quitting your job and going off on your own can seem absolutely terrifying, but it has plenty of benefits for your well-being.

A 2017 study published in the journal Work, Employment, and Society found that out of all the different occupations out there, those who are self-employed are the happiest.

Sure, they call it the “pursuit of happiness,” but you might want to stop pursuing it quite so much and simply live in the moment instead.

A 2018 study published in the journal Psychonomic Bulletin & Review found that trying too hard to attain happiness often results in not being very happy at all—usually because trying to be happy takes up all the time you could spend actually being happy. Instead, try to just focus on your good mood in the here and now.

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