TURN OFF YOUR PHONE

Many of us treat our phone like it’s a limb we couldn’t live without; it’s always in our pocket when walking around, mounted next to the steering wheel while driving… You’ve probably got your phone on you right now. And hey, there’s a lot to love about it: instant connections to your friends, easy directions to that new burrito place, quick answers to just about any question—you get it.

Still, it’s important to take breaks from screen time. You’ve already heard about some of the benefits of disconnecting: better sleep habits, improved communication skills, increased productivity—just to name a few. But there’s also a major one you might not have considered: It can make you feel happier! Turning off your phone for even a short thirty-minute break from mindlessly scrolling through that Instagram feed means avoiding the “comparison trap” (subconsciously comparing your own life to the picture-perfect lives you see on social media). It also means more free time to enjoy the present without any distractions—whether that’s through an IRL conversation with a loved one, or a fun solo hobby.

Want to take things up a notch? Try leaving your phone at home for an entire day while you’re at work or out with friends, or turn it off for a whole weekend of quality “me time.”

HAVE A SOLO DANCE PARTY

Want to turn your mood around in a couple of minutes? Throw on your favorite happy song for a mini dance party! Dancing reduces stress hormones and releases feel-good endorphins—no dressing up (or leaving the house) required. So bust a move in your pajamas while drinking your morning coffee, jump around the second you get home from a long day, or shake your shoulders at a red light on your way to the store.

ASK YOURSELF IF IT WILL MATTER NEXT YEAR

When worry or stress about something gets in the way of feeling happy, ask yourself if it will matter in a year. Skipping a workout? Probably not. Getting stuck in traffic? Not likely. It’s all about perspective, as well as how you choose to spend your energy, time, and attention. In other words, don’t sweat the small stuff.

GO TO BED

Here’s the simple truth: A good night’s sleep can solve many, many problems. When you’re overtired, you’re more likely to feel moody and prone to frustration. So on those days where everything seems to be going wrong, or you’re struggling with negative feelings, hit the hay early for an easy refresh.