How to Have a Happy Day

Sometimes it’s hard enough just to feel happy for a moment, let alone the whole day. It’s not very easy to stay happy with life’s ups and downs. You can try to have a happy day by connecting with others, exercising, and setting goals for yourself. If you can also change your thinking and change some lifestyle habits, you’ll also likely experience happier days both immediately and long-term.[1]

This article is based on an interview with our love and transformation coach, Jennifer Butler, MSW, owner of JennJoyCoaching. Check out the full interview here.

Method 1
Method 1 of 3:

Finding Active Ways to Be Happy

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    Spend time with a friend. Call or go hang out with a friend who is happy. Being around someone else who is happy and positive will boost your mood, too. Make sure you are spending quality time with your friends, like talking and sharing, rather than doing solitary activities like watching TV or playing video games.[2] Consider some of these activities that foster more positivity and sharing:[3]
    • Go on a hike.
    • Share a meal.
    • Volunteer together.
    • Take a day trip somewhere new.
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    Exercise. Regular exercise relieves stress and depression, boosts your mood, allows you to sleep better, and has many physical benefits, such as improving strength and flexibility.[4] While exercising on a daily or regular basis will give you the most benefits, you can feel happier and re-energized just by starting small today.
    • If you don’t have a lot of time in the day for exercise, even a few minutes is better than nothing. Take a five-minute walk around your room, stretch for a few minutes in your office, or dance to your favorite song. Start small.[5]
    • If you’re feeling overly tired or stressed, pick something that’s comfortable, easy, and fun for you. Just get moving for 15 minutes, even if it’s to walk at the mall, garden, or play outside with your dog.[6]
    • If you have limited mobility or health issues, always talk to your doctor first about safe ways to exercise. It might be helpful to exercise for short periods of time, try simple stretches in a chair, or try exercising in the water if you have access to a pool.[7]
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    Give back. Take time to be kind to others, whether through doing small favors or volunteering. Being kind to other people will give you a sense of fulfillment and higher self-esteem, particularly if what you’re doing is meaningful for you and the other person.[8]
    • Set goals for helping others that are concrete, like making someone smile, making someone laugh, or listening to someone for 15 minutes. These goals are less vague than ideas of making someone happy or making someone’s day. Doing this will make you feel both happier in the moment and motivate you to keep giving back long-term, which will further boost happiness.[9] Try these simple ideas to be kind to someone today:[10]
    • Bring someone lunch.
    • Give someone your seat on the bus or train.
    • Ask someone how he's doing and really listen.
    • Call someone you haven’t talked to in awhile.
    • Pick out a few items around your house to donate.
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    Set a goal. Take a few minutes in the morning to remember your purpose in life.[11] Set goals for the day that will match up with that purpose. If you’re actively working to achieve your goals and mission, you’ll feel happier.[12]
    • For example, if your purpose and mission is to be a writer, you might set goals for yourself to write for 30 minutes every day, visit new places for inspiration, and talk to strangers to hear their stories.
    • If you’re unsure of your purpose, ask yourself what you’re curious about or what excites you.[13]
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    Seek out activities that engage you. Find activities where you can feel like you’re "in the zone" and fully engaged. For some people, this may be working, writing, painting, or running.[14] No matter what it is, find something that is enjoyable and absorbs you.[15]
    • Think about moments when you've been fully engaged in something — when you lost track of time and even of yourself, because you were so into what you were doing. This is known as "flow," and it usually leads to a sense of joy and accomplishment.[16] Doing things that fully engage you, that get you into a state of flow, as often as possible can increase happiness.[17]
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    Spend time in nature. Research indicates that spending time outside in natural surroundings has a positive effect on health and reduce stress.[18] Sitting in a garden, going to the park on a lunch break, even being in a room with some plants can all improve your overall well-being and health. Visit national and state parks, go camping, take walks in parks, or planting in your backyard are all ways to get some quality time in nature.
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Method 2
Method 2 of 3:

Cultivating Happy Thoughts

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    Be grateful. Gratitude helps you feel better about yourself both physically and emotionally.[19] You can practice gratitude on a daily basis in easy ways. Try to:[20]
    • Say “Thank you” to someone or show your appreciation.
    • Write down a few good things that happened to you that day in a journal.
    • Take a few minutes to write down or remember people for whom you are grateful.
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    Look at the bright side. Try to be optimistic throughout the day and focus on the positive side of things. Accept that bad things do happen, but realize that they don’t have to affect your entire day or outlook on life. If you start to have negative thoughts, try to ask yourself these questions:[21]
    • Will this matter in a year or five years?
    • What other ways can I look at this?
    • Is there something I’m forgetting or missing?
    • What can I learn from this?
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    Forgive. Avoid holding grudges, anger, and resentment toward others. Forgiveness will allow you to feel better about yourself and bring you closer to others, both of which will boost short-term and long-term happiness.[22] Learn to let go of the little things that bother you and express your emotions in positive ways instead by:[23]
    • Writing in a journal.
    • Writing (but not sending) a letter to the person who upset you.
    • Talking your emotions through with a trusted friend.
    • Avoiding arguing.
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    Avoid comparing yourself to others. Be happy with what you already have. Forcing yourself to think of others who are worse off than you will not make you feel better about your own situation.[24] Similarly, trying to compare yourself to others who have more than you will make you consistently unhappy in your own situation.[25]
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    Avoid focusing on money. Stop prioritizing material things and trying to accumulate wealth. Once basic needs are met (food, shelter, etc.), money does not increase happiness.[26] In fact, those who prioritize wealth are less happy than those who prioritize other goals.[27] Try to focus on family, social connections, caring for other people or animals, the planet, and other things that line up with your values.
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    Have realistic expectations. Having expectations and a plan can lift your mood for the day, but make sure your expectations are realistic. You don’t want to set yourself up for disappointment or failure. Having realistic expectations will actually make it more likely that you’ll experience a favorable outcome and be happier.[28]
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Method 3
Method 3 of 3:

Creating Healthy and Happy Habits

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    Savor the moment. Pay attention to and appreciate your surroundings and experiences. Stop what you’re doing, even if just for a few minutes or a few seconds, to enjoy a sensation or notice the beauty around you.[29] Acknowledging the value and meaning of things will leave you feeling grateful, connected, and more positive about the goodness in the world.[30] To practice appreciation today, you can:[31] [32]
    • Avoid rushing. For example, eat mindfully by slowing your eating down. Focus on the taste, texture, and sensation of your food. Sit down to eat without any distractions, instead of eating in a rush or in your car. Savor each bite.
    • Avoid multi-tasking. For example, instead of talking on the phone while walking your dog, put your phone. As you walk, take time to feel each step your foot takes, to notice the temperature, and to enjoy being outside. Focus on the sights and sounds of your environment as you walk.
    • Avoid thinking about the future. For example, instead of worrying about or planning your day while you’re in the shower, focus only on taking the shower. Bring your attention back to your breathing every time your mind wanders. Concentrate on the temperature of the water or the feeling of the shampoo in your hair.
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    Meditate. If you practice meditation on a daily basis, you’ll experience a decrease in anxiety and depression. Meditation is another technique that can help you concentrate on and appreciate the present moment.[33] If you’re a beginner at meditation, you can try listening to a guided meditation, going to a class, or these steps on your own:[34]
    • Sit comfortably in a chair or on the floor.
    • Focus on the sensations of your breath. Notice how your lungs, chest, nose, and stomach feel as you inhale and exhale.
    • Notice any outside sensations or thoughts that come up. Let them go without judging yourself.
    • Return your focus to your breathing.
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    Rest. Getting enough sleep every night will help you feel happier, more energized, and stable throughout the day. Try to make sure you’re getting at least seven to nine hours of sleep every night. Sleep quality is important, too, so make sure you are:[35]
    • Avoiding watching TV or using electronic devices at night in bed — these emit a certain kind of light that is stimulating and can make it difficult for you to fall asleep
    • Avoiding alcohol, big meals, and exercise right before bed
    • Sleeping in a comfortable, cool room
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    Avoid unhealthy relationships. Take time to cultivate healthy, supportive relationships with other people. Avoid people who drain you, take advantage of you, or criticize you. Surround yourself with friends, family members, and partners who accept you, listen without judging, and challenge you to grow.[36] These supportive people will reduce your stress, boost your mood, and help you reach your goals.[37]
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    Practice healthy nutrition. Pay attention to what you put in your body on a daily basis. Cigarettes, alcohol, and drugs may give you a short-term mood boost, but in the long-run they’ll damage your mental and physical well-being.[38] Having a healthy diet will help stabilize your mood and give you more energy. On a daily basis, focus on trying to:[39]
    • Cook your own meals.
    • Avoid packaged and processed foods.
    • Drink water.
    • Eat meals with others.
    • Eat smaller, healthier meals and snacks every few hours.
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Expert Q&A

  • Question
    How can I think more positively?
    Jennifer Butler, MSW
    Jennifer Butler, MSW
    Love & Empowerment Coach
    Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach.
    Jennifer Butler, MSW
    Jennifer Butler, MSW
    Love & Empowerment Coach
    Expert Answer
    Try making a list of all the things that make you happy. Create daily habits that correspond with your list, and commit to doing three to five things that bring you happiness every single day. Thinking of happiness as a daily practice versus something that just happens can help you find joy within yourself.
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References

  1. ↑ Jennifer Butler, MSW. Life Coach. Expert Interview. 31 July 2020.
  2. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  3. ↑ https://www.nia.nih.gov/health/publication/participating-activities-you-enjoy
  4. ↑ http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
  5. ↑ http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
  6. ↑ http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
  7. ↑ http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
  8. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  9. ↑ http://www.scientificamerican.com/article/how-to-be-happy-by-giving-to-others/
  1. ↑ https://amysmartgirls.com/positively-pressing-7-ways-to-practice-kindness-today-fcabbaeadfa9
  2. ↑ Jennifer Butler, MSW. Life Coach. Expert Interview. 31 July 2020.
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/how-to-be-happy/art-20045714?pg=2
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/how-to-be-happy/art-20045714?pg=2
  5. ↑ http://www.aarp.org/health/healthy-living/info-2016/sonja-lyubomirsky-be-happy.html
  6. ↑ https://greatergood.berkeley.edu/article/item/sonja_lyubomirskys_happiness_habits
  7. ↑ http://www.pursuit-of-happiness.org/science-of-happiness/getting-in-the-flow/
  8. ↑ Jennifer Butler, MSW. Life Coach. Expert Interview. 31 July 2020.
  9. ↑ http://www.rff.org/files/sharepoint/WorkImages/Download/RFF-DP-09-21.pdf
  10. ↑ Jennifer Butler, MSW. Life Coach. Expert Interview. 31 July 2020.
  11. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  12. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/how-to-be-happy/art-20045714?pg=2
  13. ↑ http://greatergood.berkeley.edu/article/item/the_hows_of_happiness/
  14. ↑ https://greatergood.berkeley.edu/article/item/sonja_lyubomirskys_happiness_habits
  15. ↑ http://www.aarp.org/health/healthy-living/info-2016/sonja-lyubomirsky-be-happy.html
  16. ↑ http://greatergood.berkeley.edu/topic/happiness/definition
  17. ↑ http://greatergood.berkeley.edu/topic/happiness/definition
  18. ↑ http://link.springer.com/article/10.1023%2FA%3A1014411319119
  19. ↑ http://www.today.com/health/happiness-equation-solved-lower-your-expectations-1D80018852
  20. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  21. ↑ http://greatergood.berkeley.edu/article/item/a_scientific_reason_to_stop_and_smell_the_roses
  22. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  23. ↑ http://www.helpguide.org/harvard/benefits-of-mindfulness.htm
  24. ↑ http://www.helpguide.org/articles/emotional-health/cultivating-happiness.htm
  25. ↑ http://www.helpguide.org/harvard/benefits-of-mindfulness.htm
  26. ↑ http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm
  27. ↑ Jennifer Butler, MSW. Life Coach. Expert Interview. 31 July 2020.
  28. ↑ http://www.helpguide.org/articles/relationships/how-to-make-friends.htm
  29. ↑ http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm
  30. ↑ http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

About This Article

Jennifer Butler, MSW
Co-authored by:
Jennifer Butler, MSW
Love & Empowerment Coach
This article was co-authored by Jennifer Butler, MSW. Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach. This article has been viewed 48,011 times.
1 votes - 100%
Co-authors: 21
Updated: July 9, 2022
Views: 48,011
Categories: Happiness
Article SummaryX

To have a happy day, try and look on the bright side of things by staying optimistic throughout the day. Even if something bad happens or you start to have negative thoughts, you can ask yourself, “Will this matter in a year?” or “What can I learn from this?”. Additionally, since being around happy people can boost your mood, spend quality time with a friend who’s positive. For example, you can go on a hike or volunteer together since exercising and giving back are both mood boosters. For more tips from our co-author, including how to savor the moment by taking the time to appreciate your surroundings and experiences, scroll down!

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