LIST THREE THINGS YOU’RE THANKFUL FOR

Quick: In the next sixty seconds, make a list of three things you feel grateful for right now. They can be anything from the practical—“my comfy bed”—to the emotional: “I did my best today.” There are no right answers, so don’t overthink it; just write. When you are done, go over the list. How do you feel now, thinking about these things, versus before you made the list? Better, right?

Studies show that gratitude practices lead to improved mood, better sleep, higher self-esteem, and more generosity toward other people. In putting pen (or pencil) to paper and listing things you are thankful for, you are forcing your attention to shift from the worries or frustrations that have got you down to the things worth feeling happy about. The best part? It’s totally free, and you can do it anywhere, anytime! You can jot a few down in an old notebook, or type them out on your phone to reread whenever you need a boost. You don’t have to write exactly three things, either. Just one—or a dozen, if the inspiration strikes—will do the trick. Even if you’re feeling more “fake it till you make it” than actually thankful, the act of writing things down can create a genuine sentiment of gratitude. It’s like exercise: You may not want to go for a run at first, but you feel a lot better once you start moving. Psychologist and author Robert A. Emmons calls the concept “Velcro”: If you actively embrace gratitude, it is more likely to stick. Think of your list as that piece of Velcro, helping you catch more good vibes.

WRAP YOURSELF IN A SOFT BLANKET

Covering yourself up with a blanket—whether you prefer a plush throw, knitted quilt, or weighted option—makes you feel safe and relaxed. Not only does it remind you of how you might have snuggled up (or been tucked in by a parent) as a kid, but the weight and feel of the blanket also signals your brain to produce more serotonin, which reduces anxiety and lifts your mood. Wins all around! So wrap yourself in your favorite blanket and let the warm, cozy vibes take over.

SAY “I DON’T”

Saying no instead of yes can come with heavy feelings of guilt—even when you have a good reason to. One hack that makes declining something easier? Turning it into an “I don’t” statement. For example, if a friend asks you to go out on a weeknight, say, “I don’t go out during the week. But I’d love to make plans for next weekend!” This approach gives you agency over your actions: You’re not skipping plans because of some other external factor, but because you’re staying true to what you want or need in that moment. Being more authentic around how you do and don’t spend your time is powerful. Instead of giving an automatic “yes” and then feeling resentful or hesitant later on, you can feel happy that you honored a healthy boundary. And you’ll have more time and energy for what brings you joy.

REROUTE A NEGATIVE PATTERN

Ruminating on negativity keeps you from feeling happy. It can also send you into a downward spiral of even more negativity. Notice when you start to veer toward overthinking or cynicism. Take a mental step back to regroup and shift your attention elsewhere, like going for a run or calling a friend.

PLAY A FAVORITE ALBUM

Music that you love signals your brain to release dopamine, those feel-good chemicals crucial to happiness. Whether you use a record player or online playlist, playing your favorite album is an instant pick-me-up.

LOOK AT FAMILY PHOTOS

Family photos represent your heritage. They inspire a sense of pride in who you are and where you came from. They also spark happy feelings as you relive (and maybe even share!) hilarious and beloved memories—like the time your dad backed the car into the mailbox, or when your grandmother baked that epic chocolate cake.

DOWNLOAD A SHORT MEDITATION

Research shows that regular meditation actually rewires your brain to quiet hyperactive thoughts and strengthen your ability to focus on the positive things, like what makes you happy. And you don’t need to devote a lot of time to it, either! Check out an easy ten- or fifteen-minute meditation for immediate benefits.

REMEMBER A HAPPY MOMENT

Reflecting on past memories is proven to make you significantly happier; in other words, you have full permission to pull a #ThrowbackThursday whenever you like! No need to record or post something, either: You can simply reminisce about a happy time (like that dinner party with friends last weekend, or your favorite holiday traditions) to feel the warm fuzzies.

FEEL THE SUN ON YOUR FACE

Sunlight releases serotonin, which boosts your mood and balances out the amount of melatonin (the hormone that regulates sleepiness) in your body. Anytime you’re trying to steer clear of an afternoon slump, or just need a boost, get outside and soak up a few rays to feel happy and energized.