Happiness is a state of mind. Specifically, it’s a state of well-being and contentment. However, the definition can be tricky, and assumptions about the word can cause confusion. Many people don’t even realise that learning how to be happy is something that can be intentionally practised.
We can sometimes put up barriers to happiness because we focus so much on working harder and achieving success, rather than nurturing positive emotions. Or perhaps you’ve tried to feel happier in the past, but life got in the way and it just didn’t stick?
Many studies have explored the link between happiness and health. The question is: are we happy because we’re healthy, or healthy because we’re happy? The truth is, happiness and health are closely connected and researchers continue to study how they influence one another.
The good news is that regardless of your personal version of happiness, small shifts to your everyday habits can make a real difference. Simply add these 5 healthy habits into your routine:
1. Eat for your mind
Eating well for your body is well known – but the food you eat also influences your mood. There is a direct connection between nutrition and mental health. In fact, people with low mood often make food choices that can unintentionally keep them feeling stuck.
The right foods, on the other hand, provide your body with key nutrients that help the brain produce mood-regulating neurotransmitters – those feel-good chemicals that help lift your spirits naturally.
One helpful place to begin is by cutting back on ultra-processed, starchy carbohydrates such as white bread, pasta, fixzzy drinks and sugary cereals. These can trigger blood sugar spikes then crashes, leaving you tired, irritable, anxious, or low later on in the day. Try instead to include more wholegrains, beans, and colourful vegetables – foods that offer a steadier energy supply and can support your emotional balance throughout the day.
2. Create time to check in with yourself
Many of us don’t carve out time to reflect on how we’re truly feeling. But self-reflection helps you notice patterns, shifts in your mood, and what might be affecting your sense of well-being.
Once a month, why not schedule 15 quiet minutes with a notebook and ask yourself a few gentle prompts:
- What’s been going on lately?
- How have I been feeling in myself – physically and emotionally?
- What’s been draining me… and what’s been uplifting me?
- What would I like to do more of this month?
This kind of check-in allows you to pause, reflect, and gently course-correct. Try treating it like an appointment with yourself – put it in your calendar like you would a meeting.
3. Detach from your phone (especially at night)
Are you glued to your phone in the evenings? You’re not alone! Studies show that excessive screen time, especially in the evenings, can contribute to anxiety, low mood, sleep disruption, and even burnout.
Try setting a cut-off time each evening (start with 8pm) when your phone goes on silent or into “Do Not Disturb” mode. Even better, designate a place in your home where phones go to rest overnight, out of sight, out of mind.
You might notice, even after a short time, that your evenings feel calmer. Use the extra time to reconnect with an old hobby, unwind with a book, or simply enjoy a peaceful conversation. If switching off feels challenging, start slowly with one evening per week and build from there.
4. Nurture connection—human or furry
We are social beings, and human connection is a key pillar of happiness. While modern life can feel busy and disconnected, even small moments of connection, whether a coffee with a friend or a friendly chat with a neighbour, can lift your mood and give you a sense of belonging.
If you’re more of an animal person? Research suggests that interactions with animals can boost levels of oxytocin, the so-called “bonding hormone,” and reduce stress. Regular time with a pet, or even volunteering at a shelter or walking a neighbour’s dog, can help ease loneliness and promote emotional well-being. It’s not necessarily about having a pet yourself, it’s about finding small, joyful ways to connect with the world around you.
5. Get into nature
Nature is one of the most reliable (and free!) ways to boost mood and reduce stress. A 2019 review by Bratman et al. found that contact with nature is associated with greater happiness, social connection, and a sense of meaning—while also helping to ease mental distress.
Even just 30 minutes a week in a green space – a park, woodland, or even a tree-lined street, can have measurable benefits for blood pressure, stress, and emotional health.
If you’re based in a city, look for your nearest green corner and aim for a little outdoor time each day. 15 minutes per day is a good start. On your days off, consider planning a longer walk in nature to recharge and reset.
A final thought…
You might recognise many of these habits already. Yet, knowing what’s good for us isn’t always enough to create real change. That’s because happiness doesn’t just come from knowing – we need to create routines that support it.
Change happens when we build new habits that we can stick to, even when life is busy. If you’d like support in creating healthy routines that fit your life and your goals, I’d love to help.
