PRACTICE MINDFULNESS

Mindfulness is the practice of becoming aware of what is going on around you, as well as what is going on within you (your thoughts and feelings), without passing judgment or trying to change anything. By directing your focus to what is happening, rather than what you think should or might happen, you are pushing the pause button on stress, worry, and any other negative feelings you may have—creating space for happy vibes to take their place.

One easy strategy for practicing mindfulness involves tuning into your five senses. Simply follow these steps:

1. Use your eyes to observe your environment: a tree outside your window, an apple on the kitchen counter, a car parked along the sidewalk you are standing on.
2. Use your ears to notice any sounds occurring: the gentle hum of the radio, the gurgling of the coffee maker, the steady rhythm of your breath.
3. Use your feet or hands to feel your immediate surroundings: your sweatshirt against your skin, the soft carpet underneath your toes.
4. Use your nose to identify different scents: a candle lit in the coffee shop, tomatoes simmering on the stove.
5. Use your tongue to taste any food or drink you are having: buttery toast, sweet lemonade, or just your own mouth.

ACCEPT A BAD MOOD

We’ve all been there: You feel yourself sinking into a bad mood and immediately try to convince everyone (and yourself) that you’re “fine.” And then you end up feeling even more cranky as you fight that uphill battle. Instead, try accepting whatever you’re feeling, whether it’s sadness, frustration, anxiety, or anger. Say it out loud or write it down, and then practice treating yourself with compassion and a healthy dose of self-care. Maybe you need a good cry, or a transparent conversation, or a change in scenery. Being kind to yourself and accepting that you are feeling a negative emotion—and that it’s normal—is a simple way to get yourself on the right track to feeling happy again.

COMPLETE A VALUE CARDS EXERCISE

A value cards exercise is a great tool to help you identify your values so you can refocus your priorities to manifest those values more in your life. To give it a try, look for a set of premade value cards online or make your own by writing different values on index cards. Check out a list of values online for common ones to include. Next, set a timer for two minutes, and divide the cards into two piles: “important” and “not important.” Then set a timer for one minute and pull out your top ten choices from the “important” pile. Now set a timer for thirty seconds and pick your top five from those. These are your top personal values, the things you need to be happy. Brainstorm ways to bring those values into your everyday life; for example, if curiosity is one of your values, carve out time to explore something new.

GET A PLANT

You probably spend much of your time indoors—even if you’re diligent about getting outside on a daily basis. Indoor plants are a great way to bring the revitalizing effects of nature into your home. Put a potted plant on your windowsill, in the corner of the living room, or on your desk at work for a mood boost—and an extra dose of oxygen!

VENT

Venting every once in a while is surprisingly cathartic for your mood. Instead of faking it if you’re feeling down, let it out: Complain out loud, be it to yourself, a friend or family member, or even your pet. Give yourself a solid five minutes to vent, and you’ll feel happier for it.

WRITE YOUR OWN ELEVATOR PITCH

An elevator pitch is a quick, two-to-three-line summary of what makes you stand out as a person or what you’re passionate about. It’s often used in a work setting, but it’s also a great way to remind yourself of why you are awesome—and ensure you are ready for any opportunity to connect with someone new. Brainstorm and then write down your elevator pitch, then practice it with a trusted friend.

TURN TO YOUR STRENGTHS

Identifying and leveraging the things you do really well—that come naturally to you and feel energizing—helps you to be your best self. It also leads to more happiness, not only because you tend to enjoy the things you have a knack for, but also because that reminder of your strengths is the perfect confidence booster. So make a list of your skills, and put them to use!

STRIKE UP A CONVERSATION

The ability to talk to anyone may not come naturally to you. Luckily, it’s a social skill you can improve with a little practice! Chat up a stranger in line for coffee, or at the next event you attend. It can be extremely rewarding (and fun!) to get to know others, and doing so builds self-confidence—which makes for a happy you.

DONATE TO A CHARITY

Giving to an organization that does wonderful work in the world not only helps others, but improves your own mood too. After all, doing good feels good! You also have the opportunity to imagine how your donation might make a difference: That ten bucks is a hot meal for someone in need, and that donated coat will keep someone warm during the freezing months.