MAKE TIME FOR WONDER

One common obstacle to happiness is uncertainty. It causes feelings of stress and fear, as you agonize over what is going to happen. When uncertainty starts threatening your mood, imagine that you have two voices in your head: one that gently nudges you to view the world with a sense of curiosity and wonder, and another that constantly worries about everything that could go wrong. Curiosity serves as a driving force for creativity, satisfaction, and even your health. Research links it to both a better mood and improved self-esteem. Meanwhile, that worry about negative possibilities may seem like it’s trying to protect you, but know that even good intentions can be harmful. It’s time to start listening to your voice of wonder. Give the thrill of novelty and new experiences the floor!

When you’re thinking about the future and start fretting about what might happen, pivot: What great possibilities could be in store? What might you discover? Letting curiosity lead helps you find happiness throughout the ups and downs of life.

GRAB A HANDFUL OF WALNUTS

Walnuts often get overlooked for the classic favorite, peanuts, or “fancier” almonds. But it’s time to give this superfood the attention it deserves! Walnuts are a major source of omega-3 fats, which fight stress and lower your blood pressure. Studies also show walnuts promote tryptophan, an amino acid that produces serotonin, the feel-good chemical that is key to happiness, improved energy levels, and healthy sleep habits. Throw a handful of walnuts into your salad, add them to a sweet-and-salty trail mix, or enjoy them alone for a tasty treat that makes you smile.

STRETCH FROM SIDE TO SIDE

While most people reserve stretching for a pre-run warm-up or casual yoga class, it is actually a great way to improve your mood at any time. Stretching releases endorphins, those same exhilarating hormones that make you feel great after a hard workout. Consider adding it to your daily routine. Touching your toes and reaching your arms high above your head are easy go-to moves, but you can also stretch from side to side to improve posture and circulation as well. Whether you’re sitting or standing, send your hands up toward the sky, then lean over to the right, and then to the left. As you stretch, pull your tummy in, and keep your spine straight and your chin pointed forward for alignment. You can also clasp your hands together above your head.

WEAR A HAPPY COLOR

Did you know wearing certain colors can make you feel happy? Warm colors like orange, red, and yellow represent happy energy, and cooler colors such as purple, green, and blue can be soothing. You can mix and match your clothing depending on how different shades impact your mood, and pick new clothes that you feel good in.

DO A ONE-MINUTE WALL SIT

You probably already know that it’s better for both your mood and your health to be more active, but it can be tricky to work in activity if most of your day involves sitting at a desk. Enter the wall sit: It’s an easy exercise you can do anywhere, anytime. To do a wall sit, lean your back against a wall with your knees bent at a ninety-degree angle and your feet planted flat on the floor. Hold the position for a minute, then rest and repeat two more times. Try doing this a few times throughout the day.

MAXIMIZE YOUR COMMUTE

If you travel back and forth regularly for a job or class, you know the daily commute can have a real impact on your mood. Maximize this time by spending it in a way that makes you happier. Listen to a new playlist or podcast while biking or driving. Read a good book or watch funny videos if you take a train or bus. Don’t let this time go to waste!

CLOSE YOUR COMPUTER

Unplugging every once in a while does wonders for your mood: You pull yourself out of “reactive” mode and give your brain a break from the nonstop stream of information. It also creates more time for doing something fun in order to recharge: spending time with friends or family, exercising, enjoying a favorite hobby, and more. Less FOMO, more JOMO.

LEARN A NEW DANCE

Moving your body is a fun way to release feel-good hormones—and get a mini workout in in the process. Learning a new type of dance, whether by taking a class or watching how-to videos at home, will have you feeling happy and confident—especially when you nail the moves! From salsa to swing dancing to hip-hop or the tango, any dance will do the trick.

STYLE A SHELF

You don’t have to be an interior designer to spruce up a shelf at home. Start by clearing off any clutter, then think about what you’d like to showcase: a couple of beautiful books, a vintage brass figurine, a small piece of art, favorite photos, and more. It’ll make your space feel homier, and highlight some of your most beloved items—giving your mood a little boost every time you see it.