By Arthur A. Burley 
It’s possible
Every person is different, and happiness looks different for each individual. Maybe it’s finding peace with yourself. You might have a strong network of friends who will accept you without condition. Or the freedom and security to follow your deepest desires.
No matter your definition of happiness, you can live a happier and more fulfilled life. You can make a few changes to your daily routine to help you reach your goals.
Habits matter. You’re likely to have tried to break bad habits yourself.
Good habits are also deeply ingrained. Make positive habits part of your daily routine.
These are some habits that can help you get started on your journey. Remember that every person’s definition of happiness is different, and so is the path to it.
Daily habits
Smile
When you are happy, it is easy to smile. It’s a two-way street.
Smile because you’re happy. Dopamine is released when we smile, which makes us happier.
This doesn’t mean that you should always have a smile on your face. Try smiling the next time you feel low. Start your day by smiling in the mirror.
Exercise
It’s not just good for your body. Regular exercise can reduce stress and feelings of anxiety and symptoms of depression, as well as improve self-esteem and happiness.
A little amount physical activity can make all the difference. It doesn’t matter if you’re looking to do a triathlon or climb a cliff.
It’s important not to push yourself too hard. You’ll likely end up exhausted and frustrated if you suddenly get into a strenuous routine.
These are some exercise starters to consider:
- After dinner, take a stroll around the block.
- Register for a class in yoga, tai-chi or other beginner’s classes.
- Begin your day by stretching for 5 minutes. These are some stretches that will get you moving.
You can think back to any past activities that you enjoyed but have lost touch with. You may also want to pursue other activities, like bowling, golfing, and dancing.
Sleep well
Regardless of how much society tries to make us sleepless, we know that good sleep is essential for our health, brain function and emotional well-being.
Adults need 7 to 8 hours of sleep each night. Your body might be telling you to get more sleep if you feel tired, irritable, or if you have a hard time sleeping during the day.
These are some tips to help improve your sleep habits:
- Note how much sleep you get each night, and how tired you feel. You should be able to see how your week is going after a week.
- Every day, even weekends, go to bed and get up at the exact same time each morning.
- The hour before bed should be reserved for quiet. Relax by taking a hot bath, reading, or doing something else. Avoid excessive drinking and heavy eating.
- Make sure your bedroom is dark and cool.
- Buy quality bedding.
- You should limit the time you take a nap to 20 minutes.
Talk to your doctor if you have trouble sleeping. Asleep disorder may be a problem that you need treatment for.
Feel the mood and eat with it
Food choices can have a significant impact on your physical and mental health. However, some foods can also impact your mental health.
Take, for example:
- Carbohydrates produce serotonin. This is a “feel good” hormone. Simple carbs, such as foods high in sugar or starch, should be kept to a minimum. Otherwise you will crash. Complex carbohydrates like vegetables, beans and whole grains are better.
- High in protein, lean meats, poultry, legumes and dairy include chicken, turkey, legumes, and milk . These foods are rich in dopamine, norepinephrine and other neurotransmitters that boost energy and concentration.
- High-fat, deep-fried food can make you feel down. You can also skip meals.
Begin by choosing a better food option each day.
You can swap out a large, sweet breakfast pasty for Greek yogurt with fruit. The sweetener will still satisfy your sweet tooth and the protein will keep you from going into a mid-morning energy crash. Each week, try a different food option.
Be grateful
Being grateful can boost your mood and provide other benefits. A two-part study has shown that gratitude can make a big difference in your feelings of happiness and hope.
Every day, start by acknowledging what you are grateful for. This can be done while you brush your teeth, or waiting for the alarm to go off.
Keep an eye out for the positive things in your daily life as you go about your day. These can be large things like knowing someone is in love with you or a promotion.
They can be small things like a colleague who offered to buy you a cup or a neighbor who waved at you. Perhaps even the warmth of the sun on your skin.
You can even be more aware of the positive things in your life with a little practice.