COUNT THE TINY SUCCESSES

Have you ever made a checklist of the little accomplishments in your day? Made lunch—check. Didn’t flip out while on hold with customer service—check. Took out the trash—check. It’s beyond satisfying to cross things off a list, no matter how small—especially when you’ve been procrastinating a larger task that requires more time and energy. Yes, you are essentially tricking yourself into being productive…and it’s an approach that comes highly recommended by experts! Here’s why: Recording your progress boosts your self-confidence. And when you feel more capable of getting stuff done, you’re more likely to keep going toward those bigger goals.

Celebrating small wins also gives your body a shot of dopamine, making you feel happier. Maybe you’re trying to cut down on sugar, so you write that you swapped that giant, frothy coffee drink for a simple iced cold brew. Check! Or you remembered to wash your favorite outfit on the day of an important meeting—yay! You can treat yourself for these wins, like buying a fancy new notebook after meeting a tight deadline, or simply feel happy in the moment, like when you’re having a fantastic hair day and run into your crush.

LEARN HOW TO PLAY A SONG

Piano, guitar, keyboard—no matter your instrument of choice, it’s pretty easy to learn how to play a basic song in a matter of days. If you don’t have access to an instrument at home, see if a friend has one you can borrow, or if a local music store will let you practice on one of their models. Then, check out books, video tutorials, or free online lessons to learn how to play a simple song. You can even enlist a tutor to help you master some beginner-level chords and chord progressions. Set a goal to learn how to play a favorite song or popular classic; once you nail the song, you can put on a little concert for your close friends or family to show off your skills—and get an extra boost of happy feelings from your new achievement!

DRAW

Drawing isn’t reserved for professional artists: Anyone can grab a pencil, pen, crayon, or marker and have fun doodling a simple design or practicing a complicated portrait. Animals can be an easy place to start if you are a beginner: The dogs, cats, and birds you likely see on a daily basis are made up of simple geometric shapes. Try starting with a basic cartoon and work your way up to a realistic sketch of your furry friend. You can also find tons of online tutorials and step-by-step guides to help you along the way. As you draw, you’ll be using both sides of your brain (the left side to focus on making sure your drawing appears correct, and the right side as your creativity comes out), which releases feel-good endorphins in your brain.

MAKE EYE CONTACT

Looking someone in the eye is a nonverbal way of asserting yourself and showing self-confidence (even if you’re faking it at first). Anytime you’re in a conversation, try to make sustained eye contact rather than looking down or around the room. It builds trust and positions you as a leader. It also makes you (and the person you’re looking at) happier, because it strengthens your connection and indicates your complete presence with each other.

HOLD THE DOOR

One simple act of kindness that can bring others—and you—a bit of happiness? Holding the door for someone. You’ll feel good about being helpful and considerate, and they’ll appreciate the gesture—and may pass it on.

CHANT “OM”

“Om”—which sounds like “A-U-M”—is an ancient Sanskrit word that symbolizes the existence of all life, and in yoga is viewed as the natural vibration of the earth. Sit up tall, take a big breath in, and as you slowly exhale, let the sacred sound of “om” come out of your throat as if it’s vibrating through your entire body. Notice the calming, centering effects during the chant, and the uplift in your mood afterward.

CHANGE YOUR WALLPAPER

What you see influences how you feel! Update the background, wallpaper, or screensaver of your electronic devices with a picture (or different pictures) that make you happy every time you look at it. Maybe it’s a picture of a beautiful forest during fall, a beach with white sand, a bunch of adorable puppies, or a photo of loved ones.

CLOSE YOUR EYES

You might not have time for a full nap, but you can easily fit in a couple of seconds to close your eyes for a mental reset. Doing so relaxes your mind and gives your brain a break from constantly processing information and visual cues, ultimately boosting your mood. Take a deep breath when your eyes are closed for even more restoration.

TELL A JOKE

Laughter makes you happier…and healthier (for instance, it can lower your blood pressure and risk of heart disease!). A well-timed joke helps you bond and enjoy yourself with others, instantly improving your mood.