Top 11+ habits to adopt for happiness – and ones that could be making you sad

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

When the days are short and the weather is dreary, it’s natural for our motivation and energy levels to drop. Psychologist Dr Rathika Marsh says having daily habits are “essential” to our mental health. “The way you start your day, the way you end your day and how you move your way through each day impacts on your overall wellbeing.” She recommends thinking of it like a savings jar for a holiday. “The more great habits you stack, the more you build to go on your dream holiday.” Introducing new habits into your daily routine doesn’t need to be expensive or complicated, or take you away from other commitments such as work or family life. Susie Masterson, a BACP-accredited psychotherapist, explains that small things like deep breathing or taking a moment of mindfulness while the kettle boils can be very easy to incorporate into your morning routine. A new habit can take a couple of weeks to stick and this might feel especially hard during the winter but putting in the time now will set you up for the year ahead. BACP-accredited psychotherapist Anthony Davis says not having healthy habits to make us happy can put us at risk of feeling “untethered, overwhelmed, or stagnant”. He explains: “Over time, a lack of structure or positive practices can lead to heightened stress, anxiety, and depression. You may also experience decision fatigue, as you’re constantly reacting to situations rather than proactively managing your day.” He says neglecting healthy habits can lead to burnout, reduced productivity and problems in your relationships. We spoke to psychologists and behaviour experts to find out some quick and easy habits which will make you feel happier both at this tricky time, and for the rest of the year. (Photo: Gary John Norman/Getty)

1) Start keeping a happiness journal

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Keeping a record of what makes you happy is a great habit to introduce to your day. Journalling has become really popular with Gen Z and is the perfect way of writing down your feelings or hopes and setting out your priorities for the day. Davis recommends writing down three things you’re grateful for each day. Flicking back through your journal on a day when things feel a bit tougher will also help bring a smile to your face. (Photo: FreshSplash/Getty/E+)

2) Avoid your phone first thing in the morning...

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Davis recommends trying not to look at your phone as soon as you wake up. Sifting through countless notifications straight away can disrupt your brain’s natural transition from sleep to wakefulness, potentially leading to increased stress, anxiety, or mental exhaustion. Instead, try to replace these habits with something that will bring you simple joy, such as enjoying a cup of tea or coffee while looking out of the window, meditating, or gently moving your body to wake it up. (Photo: becon/Getty/E+)

3) …and swap it for a five-minute stretch

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

We all know that exercise or physical activity releases endorphins which make us feel happier. However, the prospect of a walk or run in the dark before or after work may not feel appealing in winter. But even just doing some simple stretches or a few yoga poses for 5-10 minutes will help prepare your mind and body for the day ahead, or for a good night’s sleep. Make this movement an essential part of your morning or evening routine every single day. Marsh explains: “Often you can think you are feeling low, when actually you just haven’t moved the stuck energy from your body through exercise.” (Photo: miniseries/Getty/E+)

4) Change your bedsheets every Sunday morning

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

There’s nothing better than getting into clean bedsheets, is there? That snuggly, fresh feeling that you know will help you have a great night’s sleep. Changing them on a Sunday morning means that when you climb into bed that evening, you’re already off to a positive start ahead of a new week. We’re always happy to try new habits which might stave off those pesky Sunday scaries. (Photo: Gary John Norman/Getty/The Image Bank RF/Gary John Norman)

5) Care for something every day and bring the outside inside

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Following on nicely from the point above, buying cut flowers is an easy way of brightening your home and bringing some joy to your day. Put them in a position where you can enjoy them while you work, cook or watch TV. We love the £1 bunches of daffodils you can buy during spring. Would it be wrong to have a bunch in every room in the house? Houseplants are also an easy way of bringing some happiness to your life and you don’t have to have green fingers to keep them alive. From a cactus to a fern or Swiss cheese plant, caring for something and seeing it thrive can give you a great feeling of satisfaction. (Photo: Adrian Dennis/AFP via Getty)

6) Experiment with switching up your commute

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

You might operate on autopilot when walking to work or the train station or bus stop and that’s completely normal if it’s something you do every day or a few times a week. But a small way of improving your happiness could be to mix it up by changing your route or walking instead of taking public transport. Engaging with your surroundings, seeing new areas and getting more steps in will all provide you with a positive boost to your day. (Photo: Reuters/Suzanne Plunkett)

7) Give habit stacking a try

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

The term ‘habit stacking’ was created by the author James Clear who wrote about it in Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. However, it’s not a completely new concept. Habit stacking is when you add another habit onto one which is already part of your routine. This could be something like doing some breathing exercises while you wash up, messaging your parents while the kettle boils or squatting while you brush your teeth. Simple things like this can make you feel energised and positive. It’s also another way of avoiding looking at your phone which is so easy to do when carrying out daily tasks. (Photo: Oscar Wong/Getty/Moment RF)

8) Swap your coffee for water when you wake up

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

We know how comforting a steaming cup of coffee is when you wake up and we’re not denying you this joyful moment each day. But, while you’re making that coffee, take a moment to treat your body to some water. Whether you like to drink it cold or warm, psychology coach Holly Matthews says something as basic as this can give your happiness levels a big boost, before your day’s even started. As well as rehydrating you after the night, it will also improve your energy levels, concentration, digestion and skin. (Photo: Cate Gillon/Getty)

9) Get a library card and start borrowing

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Libraries are amazing places because not only can you read books for free but they’re also a huge part of your local community and they need our support. If you’ve fallen out of the habit of reading, then join your library and get some book recommendations from friends or family. Borrowing a book and having a deadline for returning it will help you turn reading into a daily habit. Reading every day will help you break the habit of always reaching for your phone and also help your brain wind down before bed. (Photo: Chris Dorney/Getty)

10) Set your alarm for 10 minutes earlier

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Waking up in the mornings doesn’t come easily to everyone but even just setting an alarm for 10 minutes earlier each day could help lift your mood and give you some quiet time before the day starts.

11) Make a to-do list for the next day

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

If your brain is busy and you have trouble sleeping at night because you’re worrying about things you need to do the next day then a to-do list could be the solution. Create a habit where an hour before you go to bed you make a list of everything you need to do or remember the next day. You could buy a special notebook – we love an excuse for new stationery – so you don’t have to look at your phone. This habit will ease your stress, help you sleep and set you up well for the day when you wake up in the morning. (Photo: retroimages/Getty)

Habits to avoid: 1) Trying to do too much

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

When you’re trying to make healthier habits it can be easy to want to try to change everything in one go. Consultant counselling psychologist Dr Ritika Suk Birah says doing this often ends up being unsustainable. Trying to wake up two hours early to go to the gym if you’re not used to this routine is probably not going to be a habit that sticks. Dr Hannah Nearney, medical director at Flow Neuroscience, says: “It’s far better to focus on what you can do little and often rather than big or unrealistic goals that require a lot of change or effort.” (Photo: Getty/iStockphoto)

2) Scrolling through social media

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

So many of us are guilty of this habit, and it’s incredible how time can just fly by when you’re watching Reels on Instagram or TikTok videos. While it can be a fun way to unwind after work, it’s also taking up precious time in your day when you could be doing something more productive. Set limits on how much time you can spend on each platform and try to stick to it each day. (Photo: AP/Godofredo A. V??squez, File)

3) Not having a routine

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

Getting up at the same time each day and planning your week can really make life a lot less stressful. If you’re always rushing to places, looking into an empty fridge or forgetting things, you’re not going to be happy. Dr Nearney says: “Feeling like you are on top of things can bring calmness and make you feel like you’re in control.” This could include having a regular weekly shop slot, keeping a diary for engagements and having a calming bedtime routine. (Photo: Prostock-Studio/Getty/iStockphot)

4) Trying to be perfect

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

“Happiness isn’t about perfection; it’s about what works for the individual,” Dr Birah reminds us. It’s easy to put pressure on ourselves to be the best we can at everything we do. There are many reasons why you might be worried about failure and social media only increases this pressure. Try not to seek external validation as it’s an easy route to unhappiness. Instead try to focus on the smaller successes and accept that you don’t have to be good at everything. (Photo: Tino Tedaldi/Getty)

5) Ignoring your emotions

1) Start keeping a happiness journal, 2) Avoid your phone first thing in the morning..., 3) …and swap it for a five-minute stretch, 4) Change your bedsheets every Sunday morning, 5) Care for something every day and bring the outside inside, 6) Experiment with switching up your commute, 7) Give habit stacking a try, 8) Swap your coffee for water when you wake up, 9) Get a library card and start borrowing, 10) Set your alarm for 10 minutes earlier, 11) Make a to-do list for the next day, Habits to avoid: 1) Trying to do too much, 2) Scrolling through social media, 3) Not having a routine, 4) Trying to be perfect, 5) Ignoring your emotions

We know no one can be happy all of the time – and forcing yourself to be positive when things really aren’t looking rosy can cause all kinds of other issues. Dr Birah says it’s important to acknowledge when you’re unhappy to avoid toxic positivity. “The idea that we should always look on the bright side can actually be counterproductive. Suppressing difficult emotions in favour of forced positivity can create more stress and emotional dissonance. Instead, a more balanced approach – where we acknowledge our struggles while also cultivating hope – tends to be much more effective,” she says. (Photo: Oleg Breslavtsev/Getty/Moment RF)

Post Related