Small Practices That Can Increase Your Happiness

Everyone strives for happiness in life. While some people seem to maintain a positive outlook no matter what challenges they face, others may need to put in more intentional effort to nurture that sense of wellbeing. Despite the vast amount of information available on the topic, happiness remains something many continue to seek.

But what exactly is happiness? Can it coexist with difficult emotions or challenging mental states? What factors influence happiness, and are there practical strategies to enhance it? Let’s explore the science behind happiness and the small, evidence-based practices that can help us lead more fulfilling lives.

Understanding Happiness

Happiness isn’t just one feeling—it’s a mix of emotions that come together in different ways. According to Dr. Gloria Willcox’s Feelings Wheel, happiness is a primary emotion that branches into various secondary and tertiary emotions, capturing its depth and nuance. On this spectrum, happiness includes emotions like joy, contentment, gratitude, love, hope, and serenity, among others. Understanding this spectrum helps us appreciate the different shades of happiness we experience in daily life.

But let’s say you’re going through a few really tough weeks where nothing seems to be going right. In times like these, feeling happy can be incredibly challenging. You might experience sadness, frustration, disappointment, or even a sense of hopelessness. And that’s completely valid—happiness doesn’t mean the absence of difficult emotions.

However, if your ultimate goal is to be patient with yourself, work through those emotions, and take small steps toward feeling better, you’re still on the path of happiness. Happiness isn’t just about feeling good in the moment—it’s about how compassionate you are towards yourself, how strongly you believe that things can improve, and how resilient you are until the tide changes. Even in challenging times, the intention to move forward and care for your well-being keeps you connected to happiness, even if it doesn’t feel that way in the moment.

Factors That Impact Happiness

Happiness is influenced by a mix of factors, some of which we inherit and others we can actively work on to create more joy in our lives.

Genetics

Your brain chemistry, particularly levels of neurotransmitters like serotonin or dopamine, can significantly influence your mood, behavior, and ability to manage stress and look at the silver lining. Research suggests that certain gene variants related to serotonin transport, such as  5-HTTLPR and MAOA, potentially contribute to why some people naturally experience higher levels of happiness than others.

Certain personality traits, such as neuroticism (prone to anxiety and negative emotions), extraversion (outgoing and energetic), and conscientiousness (organized and responsible), are heritable and play a key role in shaping our happiness.

Life Circumstances

The quality of your relationships, your job security and sense of purpose at work, your financial stability, and your physical health all play a role in shaping your overall happiness. 

Intentional Activities

The power of being intentional comes from actively shaping your emotional and mental wellbeing, rather than just reacting to life as it happens. People who regularly engage in positive, intentional activities see lasting improvements in their happiness. In one study, participants who practiced happiness-boosting activities for six weeks continued to feel the benefits for more than two months—proving that small, consistent efforts can create meaningful and long-term changes.

Research suggests that roughly half of our happiness is shaped by our genes, while life circumstances account for about 10%. That leaves a significant 40% in our hands—determined by the choices we make every day.

So what are some practices we can integrate in our day-to-day life to actively work on our happiness?

Practices to Increase Your Happiness

Happiness is not just a feeling—it is something you can nurture through small, consistent actions. Here are a few simple practices you can weave into your everyday life.

Gratitude Practice

Practicing gratitude activates key areas of the brain involved in decision-making, social behavior, and emotional regulation. Studies show that gratitude stimulates the release of dopamine and serotonin—neurotransmitters linked to happiness and reduced stress. Over time, gratitude helps rewire the brain to focus more on positive experiences, resulting in long-term wellbeing. 

Write down three things you’re grateful for each day, whether big or small, and reflect on why they matter to you.

Mindfulness Practice

Mindfulness practices, particularly mindful breathing, can help you increase your awareness of the present moment, reducing over-identification with negative thoughts, and ultimately helping you regulate your emotions better as well as experience more joy in everyday moments. It also lowers stress by reducing activity in the amygdala—the brain’s fear center—while strengthening areas responsible for emotional control and clarity.

Practice box breathing, a simple 5-minute mindful breathing exercise. Sit comfortably, close your eyes, and focus on your breath as you inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and then hold again for 4 counts.

Acts of Kindness

Performing acts of kindness not only benefits others but also increases your own happiness. Research shows that altruistic behavior activates the brain’s reward system, releasing dopamine and oxytocin—the “bonding hormone”, helping you connect better with people. When you practice kindness, it reinforces your perception about yourself as a compassionate person, contributing to long-term happiness.

Try this: Do one kind thing for someone today, expecting nothing in return. Small gestures can create a lasting ripple effect, both for you and others.

Social Connections

Happiness is deeply tied to the quality of our relationships. Studies show that strong social connections are one of the most significant predictors of long-term happiness. Meaningful interactions and emotional support trigger oxytocin release, reduce stress, combat loneliness, and creates a sense of belonging.

Even brief social interactions—a quick chat, a phone call, or a coffee date with a loved one—can positively impact your mood.

Physical Activity

When you exercise, your body releases endorphins, also known as “feel-good” hormones, and lowers levels of cortisol, the hormone linked to stress. This combination naturally helps boost your mood. It also increases dopamine levels, improving motivation and pleasure. Research suggests that regular exercise can be as effective as antidepressants in alleviating mild to moderate depression. Additionally, movement enhances neuroplasticity, making it easier to sustain positive emotions over time.

Take a 10-minute brisk walk outside or do a short workout routine at home. Even small bursts of movement and literally shaking it off can help.

Building a Happier Life, One Step at a Time

Happiness isn’t a stroke of luck—it’s a journey shaped by the actions we choose every day. Even small practices like gratitude, mindful breathing, or taking a walk can slowly shift our inner world. With intention, compassion, and consistency, you can build a life that feels lighter, fuller, and more deeply your own.