7 Psychological Tricks to Make Yourself Happy Today
Jan 3, 2025
By Will Moore
Imagine spending your entire life chasing happiness, only to discover you've been running in the wrong direction. Think about it. Most people chase happiness through shopping, social media, or Netflix binges. But science shows these quick fixes are cheap dopamine – they spike your mood, then leave you feeling worse than before.
The good news? Your brain can be trained to be happier using simple psychological tricks to make yourself happy. Just like building muscle at the gym, you can strengthen your happiness through proven happiness hacks that actually work.
In this guide, you'll learn:
Seven science-backed techniques to boost your happiness levels today
Easy ways to make these techniques automatic
A free system to track your progress
Ready to discover how to create lasting happiness? Let's begin.
The 5 Core Areas of Life That Actually Create Lasting Happiness
Before diving into specific techniques, here's something crucial most people miss: True happiness isn't about one magic solution. It comes from balance across five key areas of life.
Think of these areas like the ingredients in your favorite recipe - you need them all for the best results:
Mindset: Your mindset is the lens through which you view everything in life. When your mindset is strong, challenges become opportunities and setbacks become learning experiences. This core forms the foundation for all other areas of well being.
Career & Finances: It's not just about money - it's about waking up with purpose. A study explores meaningful work, appreciation from coworkers, and enjoyment of daily tasks significantly enhance workplace happiness When you're growing in your career and feel financially secure, it creates a sense of stability that affects all areas of life.
Relationships: The famous Harvard longevity study revealed that strong relationships are the #1 predictor of life satisfaction. Your connections with family, friends, and community don't just make life more enjoyable - they create a support system that helps you thrive during both good times and challenges.
Physical Health: Your body and mind are deeply connected. Studies show that regular movement, good sleep, and proper nutrition can double your positive emotions. When your physical health improves, you have more energy to pursue goals and handle daily stress.
Emotional & Mental Health: Your ability to manage stress levels and maintain emotional balance directly impacts your happiness levels. This core helps you stay resilient and balanced no matter what life throws your way.
7 Science-Backed Ways to Increase Your Happiness
1. Practice Daily Gratitude
Ever notice how most people focus on what's wrong instead of what's right? Here's the game-changer:
Research shows gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships
Why It Works: Your brain can't focus on positive and negative thoughts at the same time. When you practice living in gratitude, you're literally forcing your mind to find the good in your life, creating new neural pathways that make positivity automatic.
To stick with it:
Make it Obvious: Place a notebook by your bed or keep the gratitude app front screen of mobile
Make it Easy: Start small - 30 seconds is enough at first. Each morning, write down three specific things you're grateful for. Be detailed: Instead of "my family," write "the way my daughter laughed during breakfast"
Make it Fun: Link it to something you already do (like drinking morning coffee). This technique is known as habit bundling. Learn more about it: Habit Bundling Hacks: How to Develop Good Habits Easily
Make it Automatic: Set up a recurring phone reminder. Use an app like Grateful or Reflectly, which sends gentle daily reminders and lets you quickly jot down what you're thankful for, making gratitude a consistent part of your routine.
RELATED: How to Be a More Positive Person: 10 Tips That Work
2. Work on Your List of Whys
“Find your why, and you’ll find your way.” Having a purpose gives life direction, fuels motivation, and increases happiness. Purpose isn’t about lofty dreams; it’s about knowing your life matters and staying connected to what drives you each day.
Why It Works: Having a sense of purpose activates the brain’s reward system, providing a natural boost in motivation and happiness. Psychological research shows that purpose-driven individuals experience greater resilience and well-being because they feel connected to something meaningful.
To stick with it:
Make it Obvious: Create a visible mission statement. Display your findings somewhere you'll see daily - as your phone wallpaper, desk screensaver, or framed on your wall - making your purpose impossible to ignore.
Make it Easy: Break down your purpose into tiny, manageable actions you can take daily, making it less overwhelming to begin
Make it Fun/rewarding: Connect with others who share your interests through meetups, online communities, or local groups. Share your progress and celebrate small wins along the way.
Make it Automatic: Schedule regular "purpose check-ins" to review your progress and adjust your course.
MUST READ: Feeling Lost in Life? Discover the Purpose of Your Life in 9 Steps
3. Strengthen Your Social Connections
. “Personal connection creates mental and emotional stimulation, which are automatic mood boosters, while isolation is a mood buster,” says Dr. Waldinger
Why It Works: Human brains are wired for connection. When you spend quality time with people you care about, your body releases oxytocin - the "feel good" hormone that reduces stress and boosts your mood.
To stick with this habit:
Make it Obvious: Add key relationship check-ins to your calendar—schedule regular calls with family, coffee dates with friends, and important birthdays or anniversaries.
Make it Easy: Ask meaningful questions beyond "How are you?" and share something you're excited about. Be a good listener. Focus on quality over quantity - even a five-minute genuine connection can strengthen a relationship.
Make it Fun/Rewarding: Start a weekly ritual like Sunday family calls or walking meetups with friends. Put your phone away during these interactions to ensure full presence. Share something you're excited about or grateful for
Make it Automatic: Use technology to your advantage by setting reminders for birthdays, anniversaries, and other significant dates, making it easier to stay consistently engaged in your relationships.
Read More: How to Heal from a Toxic Relationship
4. Get Your Body Moving
Here's a surprising fact: Just 10 minutes of physical activity can boost your happiness more effectively than many medications.
Why It Works: Exercise floods your brain with endorphins, natural mood lifters that reduce stress and increase well-being. But you don't need to run marathons or spend hours at the gym. Even light movement makes a big difference.
To get consistent:
Make it Obvious: Lay out your workout clothes the night before and place your sneakers by the door. Create a designated workout space in your home, even if it's just a yoga mat in the corner. These visual cues turn your environment into a constant reminder to move your body.
Make it Easy: Start with just 5 minutes of movement daily - take the stairs instead of the elevator, dance to your favorite song, or stretch while watching TV. By setting an incredibly low barrier to choosing activities you genuinely enjoy, you remove the psychological resistance to getting started.
Make it Fun: Create a playlist that energizes you and only listens to it during movement.
Make it Automatic: Schedule movement at the same time each day, ideally linking it to an existing habit like your morning coffee or lunch break. Use the Habit Tracker app to track your daily movement habits and keep you motivated and disciplined with reminders.
5. Improve Your Sleep Quality
Most people don't realize that getting enough sleep directly impacts your happiness levels. Poor sleep can make you more sensitive to negative emotions.
Why It Works: Research found that well-rested individuals experience higher levels of happiness and are better able to manage stress. Consistent sleep supports your body’s natural circadian rhythm, helping to stabilize mood and energy levels. When you go to bed and wake up at the same time each day, your body gets used to a routine, making it easier to sleep well and feel good each day.
To get consistent:
Make it Obvious: Create a sleep sanctuary by keeping your bedroom cool, dark, and clutter-free. Set up your devices away from the bed.
Make it Easy: Begin with a simple 15-minute wind-down routine that includes gentle activities like reading, stretching, or deep breathing.
Make it Fun: Create a cozy, inviting bedtime ritual you look forward to - perhaps using lavender essential oils, listening to calming music, or enjoying a warm bath.
Make it Automatic: Set up bedtime reminders on your phone or use smart home devices to gradually dim lights at bedtime, signaling your body that it’s time to sleep.
READ MORE: 52 Life-Changing Habits Everyone Should Adopt
6. Engage in Activities You Love
Ever lose track of time doing something you enjoy? That's called the "flow state," and it's a powerful source of happiness. Research shows that people who regularly engage in activities they love report higher well-being and lower stress levels.
Why it Works: Engaging in activities you love releases dopamine, a “feel-good” chemical in the brain that boosts motivation and happiness. When you’re in a flow state, dopamine helps you stay focused and enjoy the moment, reducing stress and improving overall well-being. Regularly doing things you love builds positive mental associations, making it easier to feel motivated and happy, even during everyday routines.
Simple Way to Start:
Make it Obvious: Create a dedicated space for your favorite activities, whether it's a reading nook, craft corner, or music station. Keep equipment and supplies visible and easily accessible.
Make it Easy: Start with 20-30 minutes of uninterrupted time for your chosen activity. Turn off notifications and prepare your space beforehand to remove potential distractions.
Make it Fun/Rewarding: Choose activities that make you forget to check your phone and notice how you feel before and after engaging in them. Share your passion with others through classes, clubs, or online communities. Document your progress and celebrate small achievements.
Make it Automatic: Block out specific times in your calendar for your favorite activities, treating them as important as any other appointment.
MUST READ: Top 5 Natural Ways to Increase Dopamine in a Tech-Fueled World
7. Manage Daily Stress
Your body isn't designed to handle constant stress, but learning to manage it can dramatically improve your mood and overall health.
To manage stress:
Make it Obvious: Identify your primary stress triggers and post simple stress-management reminders in key locations. Keep stress-relief tools (like a stress ball, breathing exercise card, or calming app) readily available at your desk or in your bag.
Make it Easy: When feeling overwhelmed, practice the 5-5-5 method: Name five things you see, hear, and feel. Take three deep breaths during natural transitions in your day.
Make it Fun/Rewarding: Create a "calm down kit" with items that pleasantly engage your senses—maybe a favorite tea, a scented candle, or calming music. Track your stress levels and celebrate when you handle difficult situations well.
Make it Automatic: Use apps to schedule regular breaks throughout your day. Set boundaries with work and social media by using automatic shut-off times and do-not-disturb settings. Create simple response plans for common stressful situations that become your go-to reactions.
RELATED: Struggling to Focus? Here’s How to Clear Your Mind for Meditation
Choosing the Right Psychological Tricks to Make Yourself Happy Using AI
Here's how to create your personalized plan:
1. Assess Your Current Factors: Create these simple lists:
Lifestyle Factors (Example: work schedule, family commitments, morning person/night owl)
Strengths (Example: creativity, organization, communication)
Passions (Example: reading, outdoor activities, cooking)
2. Use This AI Prompt Template:
"I want to increase my happiness by using techniques that fit my life. Here are my details:
[Insert your lists from above]
Please suggest the top 3 happiness-boosting techniques for me, considering:
My daily schedule and energy patterns
Activities I naturally enjoy
Current stress levels and well being
Available time for new habits"
3. Analyze AI Recommendations:
Review the suggestions and choose the one that:
Feels most natural to start
Fits easily into your current routine
Excites you to try
Addresses your biggest happiness challenge
Discover Your Happiness Score NOW
You now have seven powerful tools to increase your happiness. But knowing isn't enough - you need a system to make these changes stick.
The Moore Momentum System combines all these techniques into one simple, science-backed approach. It uses AI technology to personalize your journey and make habit-building feel like a game you actually want to play.
Take the Core Values Quiz to find out how happy and balanced you truly are across the 5 Core Areas of Life. This quick quiz will reveal where you’re thriving and where there’s room to grow, setting you up for a powerful momentum shift toward lasting happiness.
Don’t wait—start unlocking your best self today!
