10 Scientifically Proven Happiness Hacks That Actually Work
Feb 3, 2025
By Will Moore
Did you know that according to a study by the World Happiness Report, Finland consistently ranks as the happiest country in the world, with Helsinki as its vibrant capital? It’s not magic—it’s science! The people of Helsinki, Finland’s vibrant capital, have mastered the art of happiness through simple, intentional habits. The best part? You don’t have to move to Finland to be happy.
By the end of this read, you'll have a set of science-backed, easy-to-implement happiness hacks tailored to fit into your busy life, all from a happiness expert who has spent the last 25 years studying behavioral science principles to understand the true meaning of happiness. I believe I've cracked the code. Why? I'm living a completely different life now, full of deep, satisfying daily relationships and experiences that ensure I'm continually growing and progressing, building momentum in life.
Upgrades You’ll Earn from This Blog:
Practical strategies to boost your happiness.
Science-backed tips that are easy to implement.
Long-term improvements in mental, physical, and emotional well-being.
Unique insights from Helsinki’s approach to happiness.
What Are Happiness Hacks?
Happiness hacks are simple, practical strategies designed to improve your well-being in small, manageable steps. By focusing on incremental changes, these hacks help you build a sustainable path to long-term happiness.
How can I improve my happiness?
To stay happy, it’s essential to develop success habits. Habits solve perceived problems by creating neural pathways that make actions automatic. While some habits form quickly, others take time. Habit formation involves four stages: Cue, Craving, Response, and Reward.
For example, if you want to practice gratitude daily, the Cue might be placing your gratitude journal on your bedside table, the Craving is the desire to feel thankful and positive, the Response is writing down three things you’re grateful for, and the Reward is the positive feeling you get from acknowledging the good in your life.
Good or bad, habits compound over time to shape who we are and how we want to stay — happy or sad?
Failure habits are easy to form because they seek the path of least resistance. However, success habits can be made fun and addictive by using the same science and tech that currently monetizes our attention. To gamify your habits, set specific goals, track progress with a habit tracker app, and create rewards for reaching milestones.
Wouldn't it be cool if improving your life was as fun as playing your favorite game?
10 Science-Backed Happiness Hacks
1. Gratitude
One of the simplest yet most powerful ways to boost your happiness is by practicing gratitude, which offers emotional and interpersonal benefits. Research shows that regularly expressing gratitude enhances your mood.
Finnish culture often emphasizes appreciating simple comforts—like enjoying a cozy space (kalsarikännit, anyone?) or celebrating the calm of a snowy afternoon. This natural inclination toward noticing life’s simple pleasures is a built-in gratitude practice.
Read our Article and Understand Why Anxiety and Gratitude Cannot Coexist
Tips to Practice Gratitude:
Gratitude Journal: Spend a few minutes each day writing down things you are grateful for. It could be as simple as a sunny day or a kind gesture from a friend. Check out this handy gratitude list at Moore Momentum to help you get started!
Daily Reflections: At the end of each day, reflect on three positive things that happened. This helps shift your focus from what went wrong to what went right.
Thank You Notes: Write a thank you note or email to someone who has made a difference in your life. This not only makes you feel good but also strengthens your relationships.
Habit Hack: Make it Obvious by placing your gratitude journal on your nightstand, Easy by starting with just one item daily, and Automatic by linking it to your morning coffee routine
2. Mindfulness and Meditation
Mindfulness and meditation have been shown to reduce stress, improve focus, and enhance emotional resilience. These practices help you stay present, reduce anxiety, and cultivate a calm, balanced mind.
Tips to Practice Mindfulness and Meditation:
Breathing Techniques: Start with simple deep breathing exercises using the 4x4x4 technique. Inhale deeply for 4 counts, hold for 4, and exhale for 4. Repeat this cycle several times.
Guided Meditations: Use apps like Headspace or Calm to follow guided meditation sessions. These can range from a few minutes to longer sessions, depending on your schedule.
Mindful Moments: Incorporate mindfulness into your daily activities. Whether you’re eating, walking, or even doing chores, focus on the sensations and experience of the moment.
Habit Hack: Make it Fun by using a gamified meditation app, Easy by starting with just 1 minute, and Obvious by setting a visible reminder on your phone's home screen.
Learn More: How to Clear Your Mind for Meditation
3. Daily Positive Affirmations
Positive affirmations are statements that help you overcome negative thoughts and self-doubt. By repeating these affirmations regularly, you can reprogram your mind to focus on your strengths and potential.
According to a study, self-affirmation alters the brain’s response to health messages, enhancing receptivity and leading to behavior change.
Tips to Use Positive Affirmations:
Daily Mantras: Start your day with affirmations like “I am capable,” “I am worthy,” or “I am growing every day.” Say them out loud or write them down.
Affirmation Cards: Create or purchase affirmation cards that you can keep with you. Glance at them throughout the day to keep your mindset positive.
Mirror Technique: Stand in front of a mirror and say your affirmations. This can be particularly powerful as it combines visual and verbal reinforcement.
Habit Hack: Make it automatic by recording affirmations and playing them during your morning shower and easy by starting with just one affirmation
Learn More: How to Be a More Positive Person
4. Work-Life Balance
Maintaining a healthy work-life balance is crucial for happiness. Helsinki’s approach emphasizes the importance of balancing work with personal life to reduce stress, improve overall well-being, and create balance and harmony in life.
Tips to Maintain Work-Life Balance:
Set Boundaries: Establish clear boundaries between work and personal time. Avoid checking work emails or taking work calls during your personal time.
Prioritize Rest and Recreation: Ensure you have time for rest, relaxation, and activities you enjoy outside of work. This helps recharge your mind and body. If possible, explore flexible work options such as remote work or adjustable hours. Flexibility can help you better manage your time and reduce stress.
Habit Hack: Make it Obvious by setting clear work hour boundaries in your calendar, Easy by starting with one "no work" evening per week, and Automatic by using app blockers after work hours.
5. Regular Exercise
Exercise releases endorphins, reduces stress, and improves physical health. The key is to find an activity you enjoy so that it becomes a regular part of your routine. Spending time in green spaces while exercising can further enhance these health benefits by reducing stress and improving mood.
A review found that as little as 10 minutes of physical activity per week can increase happiness levels. Both aerobic exercise and stretching/balancing exercises are effective in improving happiness and achieving long-term health goals.
Helsinkians take full advantage of year-round outdoor activities—biking in the summer, cross-country skiing in the winter. Even mild-intensity activities have massive benefits for both body and mind.
Tips to Incorporate Exercise:
Find Your Fun: Choose activities that you find enjoyable, whether it’s dancing, swimming, hiking, or playing a sport. The more fun you have, the more likely you are to stick with it.
Schedule It: Treat exercise like an important appointment. Schedule it into your calendar and make it non-negotiable.
Start Small: If you’re new to exercise, start with small, manageable goals. Gradually increase the duration and intensity as you build your fitness. Small changes lead to big results gradually.
6. Nutrition and Hydration
What you eat and drink has a direct impact on your mood and energy levels. A balanced diet and proper hydration make you feel more energized, focused, and happy.
According to science a Mediterranean-style diet, rich in fruits, vegetables, nuts, and fish, has been shown to protect against mental disorders such as depression and anxiety. Conversely, a Western diet high in processed foods increases the risk of these disorders. Like other Nordic cuisines, Finnish meals often feature fresh fish, berries, and whole grains—foods rich in nutrients that improve mental and physical well-being.
Tips to Improve Nutrition and Hydration:
Eat a Rainbow: Incorporate a variety of colorful fruits and vegetables into your diet. They are packed with vitamins, minerals, and antioxidants that boost your mood and health.
Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to fatigue and irritability. Aim for at least 8 glasses of water daily.
Balanced Meals: Include a mix of protein, healthy fats, and complex carbohydrates in your meals. This helps stabilize blood sugar levels and maintain steady energy.
Learn More About Healthy Eating Habits
7. Sleep Hygiene
Good sleep is essential for happiness. Poor sleep leads to mood swings, decreased productivity, and increased stress.
Tips to Improve Sleep Hygiene:
Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Create a Sleep-Friendly Environment: Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet. Use comfortable bedding and limit screen time before bed.
Relaxing Routine: Establish a calming pre-sleep routine. This could include activities like reading, taking a warm bath, or practicing relaxation techniques.
8. Building Meaningful Relationships
Strong, meaningful relationships are a key factor in happiness. They provide support, reduce stress, and increase a sense of belonging and purpose.
Community engagement is a key part of Finnish culture, from local festivals to cozy gatherings with friends. These events help build deep social ties that foster well-being.
Tips to Build Meaningful Relationships:
Quality Time: Spend quality time with family and friends. Engage in activities that you enjoy together, whether it’s having dinner, going for a walk, or playing games.
Active Listening: Practice active listening. When someone is speaking, give them your full attention. This fosters deeper connections and shows that you value their presence.
Express Appreciation: Regularly express your appreciation and gratitude to those around you. Simple acts of kindness and acknowledgment can strengthen your bonds.
9. Engage in Fun Activities
Leisure and hobbies play an important role in happiness. Engaging in activities that you enjoy can reduce stress, improve mood, and add joy to your life. Whether it’s sauna sessions with friends or kayaking around its archipelago, Helsinkians understand that purposeful leisure is vital for a well-rounded life.
According to scientists, leisure-time exercise and active commuting (walking or cycling) are associated with better mental health, particularly in men. Even mild-intensity exercise has massive benefits.
Tips to Engage in Fun Activities:
Discover New Hobbies: Try out new hobbies and activities to find what you love. Whether it’s painting, gardening, cooking, or playing an instrument, find something that excites you.
Schedule Leisure Time: Make time for fun activities in your schedule. Just as you prioritize work and responsibilities, prioritize time for leisure and relaxation.
Join Groups: Participate in clubs or groups that share your interests. This not only helps you engage in fun activities but also connects you with like-minded individuals.
Check out Different Mental Health Games and Activities for Adults
10. Act Kindly
It is proven by science that engaging in acts of kindness boosts your happiness and creates a ripple effect of positivity. Helping others not only makes them feel good but also makes you a better person by increasing your own sense of fulfillment. Finland consistently ranks high in social support and community trust. Simple acts, like helping a neighbor or volunteering at local events, keep that sense of community strong.
How to Practice Acts of Kindness
Random Acts of Kindness: Perform small, random acts of kindness, such as paying for someone’s coffee, complimenting a stranger, or helping a neighbor with groceries.
Volunteer: Dedicate some of your time to volunteer work. Find a cause that you’re passionate about and contribute your skills and time to help others.
Supportive Gestures: Offer support to friends and family. This could be through a listening ear, a helping hand, or simply being there for them during tough times.
Start implementing these simple, science-backed hacks into your daily routine. From practicing gratitude and mindfulness to engaging in regular exercise and building meaningful relationships, these strategies are designed to seamlessly fit into your busy life. Inspired by the happiest city on Earth, Helsinki, you'll find fresh perspectives that can elevate your well-being.
Read More: What Makes People Happy
🚀 Ready to Find Your Happiness Score?
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FAQ Section
What are some psychological tricks to make me happy?
Visualization: Spend a few minutes picturing your goals and the positive outcomes you’d like to see.
Cognitive Restructuring: Challenge negative thoughts by reframing them in a more positive or realistic light.
Savoring: Take time to fully enjoy and appreciate positive moments, like a beautiful sunset or a personal achievement.
What are Helsinki Happiness Hacks?
Helsinki Happiness Hacks are inspired by practices in one of the happiest cities in the world. These include spending time in nature, engaging with the community, and maintaining a good work-life balance. Spending time outdoors reduces stress and boosts mood.
Community engagement fosters a sense of belonging and purpose. A healthy work-life balance ensures time for rest, relaxation, and activities you enjoy, which are essential for overall well-being. By incorporating these practices into your life, you can enhance your happiness and well-being.
Helsinki, often ranked as one of the happiest cities in the world, offers unique insights into fostering happiness.
How can I improve my happiness?
To improve your happiness, start by incorporating simple, daily practices into your routine. One effective method is practicing gratitude. Keeping a gratitude journal and reflecting on the positive aspects of your day can significantly boost your mood. Regular exercise is another key component; it releases endorphins, reduces stress, and enhances physical health. Additionally, engaging in mindfulness meditation helps you stay present, reduces anxiety, and improves emotional resilience.
What are 5 ways to be happy?
Spend time with loved ones
Take part in fun and enjoyable activities:
Perform acts of kindness:
How do I make myself happy?
Making yourself happy involves focusing on self-care, setting personal goals, and engaging in activities that bring you joy and fulfillment. Start by practicing gratitude, which shifts your focus to positive aspects of life. Engage in regular physical activity to boost your mood and energy levels.
Spend quality time with loved ones to foster meaningful relationships. Take part in hobbies and leisure activities that you enjoy to reduce stress and improve your overall mood. Additionally, practicing acts of kindness can enhance your sense of fulfillment and create a ripple effect of positivity.