OFFER A HELPING HAND

Remember the last time someone helped you? It’s a great feeling, right? When your roommate picks up your favorite box of cereal at the grocery store, a stranger gives you a coupon code for an online store, your significant other washes your car—it feels beyond comforting to be cared for. And when you’re the one offering a helping hand, it feels just as good—if not more so.

Research even backs it up: Psychologists reason that participating in acts of kindness releases endorphins in your brain, similar to when you’re pushing through the end of an intense workout. Ever heard of a “runner’s high”? It’s kind of the same thing, known as a “helper’s high.” Helping people makes you feel happier, especially when you’re able to align the way you’re helping with your values and relationships. For example, hold the door for the person behind you in line. Help your older family member set up a social media account. Ask your friends if they need support in anything right now. Be the person who brings donuts to work on a random Monday, or offers to mow the lawn for your neighbors.

TALK TO YOUR NEIGHBOR

Before you give the usual quick wave to your neighbor and continue speed-walking to your car, consider stopping for a short chat instead. Research suggests being neighborly creates a sense of connection, builds trust, and leads to happy, more engaged communities. It also makes where you live feel more homey. So get to know some of the people who live near you. Ask questions, drop off a loaf of banana bread as a kind gesture, or invite them over for a game night. Over time, you may even offer to help them out by walking their dog or keeping an eye on their place when they’re out of town. (Bonus: They’ll probably return the favor the next time you need a hand!)

CHECK SOMETHING OFF YOUR TO-DO LIST

Unsurprisingly, productivity leads to happiness: Checking items off your to-do list is incredibly satisfying and makes you feel accomplished. Plus, the more you can cross things off a list, the more motivation you’ll have to keep going. Spend some time making your list if you haven’t already, then check something off! One tip: Remember to include smaller tasks on your list that move you closer to your larger goals. For example, if setting up a blog has been a dream since forever, break it into smaller to-dos, like creating a list of potential blog names and mapping out the content you want to include.

EMBRACE OPPOSING FEELINGS

Our emotions aren’t always black and white, either/or feelings we can clearly label or put into boxes. Sometimes they can even contradict each other. But no worries—it’s normal! You can be annoyed with your sibling and love her deeply; you can feel excited about a new opportunity and also terrified. Accepting the whole spectrum of your emotions—rather than spiraling into even more complex emotions of guilt and disappointment with yourself—is a huge part of finding real happiness in this crazy world.

JOIN A ZUMBA CLASS

Zumba is a unique style of exercise inspired by Latin America’s dance traditions. This fun, full-body workout not only burns calories, but also improves your cardio endurance over time and signals the release of “happy hormones” like serotonin. Zumba can be enjoyed in a group class or at home with online videos, and the intensity can be dialed up or down depending on your fitness level.

MASTER A NEW SKILL

Learning something new, whether it’s a language, an unfamiliar subject, a sport, or something else, truly makes your brain smarter and stronger. It also boosts self-confidence and promotes continued curiosity in new things. Pick something to explore and have fun pushing yourself out of your comfort zone!

PET A FURRY FRIEND

If you have a pet at home, then you already know: Pets bring so much happiness into our lives, in all sorts of ways. First, scratching a dog’s scruff or petting a cat’s furry back feels good to the touch, especially when you get a tail wag or purr as a seal of approval. Second, all that playing fetch and walking (or leading them around the house with a string) improves blood pressure, decreases your risk of heart disease, and releases feel-good endorphins. Finally, just being around a pet has a calming effect; consider it pet therapy!

MASTER A CARD GAME

Anytime you feel accomplished, it puts a little spring in your step. So when you’re looking for a quick mood boost, practice your skills in a popular card game. You can master a game you’ve never played before, or build on skills you already have in a favorite game. If you are a beginner, start by checking out online tutorials, or having an experienced friend or family member show you the ropes. And if you want to work on current skills, invite some friends over for a little friendly competition. With a big group, try spoons. Only two players? Give cribbage a go. No matter what you choose to master, lay your cards on the table and enjoy the thrill of the game.

MEMORIZE THE LYRICS TO A SONG

You’re in the car and one of your all-time favorite songs comes on—what do you do? Start belting out the lyrics, of course! Nothing beats knowing every single word to a great tune, and this type of memorization is really good for your brain too. And because singing releases endorphins and brings more oxygen into your blood, it’s the perfect quick pick-me-up whenever you’re feeling down.

VISIT A BODY OF WATER

If you’ve ever been to an ocean or looked out onto a river or lake, you know how peaceful being near water can feel. Looking at the water as it moves and hearing its sounds—from waves crashing against the shore to the idyllic trickling of a waterfall—has an uplifting effect on your mood.

MAKE A PHOTO BOOK

There’s something heartwarming about being able to see, hold, and touch pictures of special moments IRL. Check out an online service that does the work for you with fun templates, and build a book of memories to flip through every time you need a lift.

USE A SLEEP MASK

The darker your room, the better you sleep—and the more rested and fresh you feel in the morning. Try wearing a sleep mask to block out everything from moonlight to the LED light on your alarm clock so you can doze in peace.

POUR A DRINK IN A FANCY GLASS

Don’t save that fancy glass for a special occasion: Bust it out at any time for whatever beverage you choose. There’s something about pouring your usual water into a tall goblet, or using a champagne flute for your morning orange juice, that feels special and brings a little festivity into play as you quench your thirst.

TAKE A HOT SHOWER

A warm, steamy shower is relaxing and uplifting. It helps you wake up in the morning and rinse off the day before bed. And if you’re not feeling well, whether mentally or physically, a hot shower can provide a nice reset. Enjoy the cozy temperature, and make sure to moisturize afterward for additional pampering: You deserve it!