ENJOY THE PRESENT

It’s true: Focusing on the here and now leads to more happiness. However, it can seem easier said than done; your mind wanders to a stressful situation from two months ago, or you find yourself thinking, “Is it Friday yet?” In fact, psychologists say the average person is somewhere other than the present for half the time they’re awake every day. And when you are not fully in the present, you miss out on what is happening right in front of you.

Of course, paying attention feels easier during life’s more thrilling moments: an exciting concert, a skydiving trip, a date with someone you’ve been admiring from afar. You naturally want to slow time down and live in the moment! But that’s only a small part of your life. Most of your life is in the little moments that happen every day, and experts agree that that’s where the magic happens. By focusing on each minute as it unfolds, you can fully appreciate and feel happy in it.

So how do you practice living more in the present? Start by noticing when your thoughts go toward the past or future. You can even track how often this happens on a given day, to shed light on just how much of the present you typically miss. And once you feel yourself thinking about the past or future, make the conscious decision to refocus on the here and now. Say a little mantra, take a deep breath, or zero in on a specific element of your surroundings. Over time, staying present will become more automatic.

RECITE AN AFFIRMATION

Affirmations are personal phrases that typically start with the words, “I am” followed by an action phrase or positive trait. It can be something you’re working on, like getting out of your comfort zone (“I am brave”) in order to build up your confidence. Or it can be a simple reminder to love yourself (“I am going to treat myself like a friend.”). Say one affirmation every day and manifest your own happy reality.

MEMORIZE A RANDOM FACT

It’s extremely rewarding to know the answer to a random question or to impress friends, family, and even strangers with unique facts. Plus, it’s just fun to learn something interesting! Keep a piece of trivia in your back pocket, like which musical is the longest-running on Broadway (The Phantom of the Opera), how much the most expensive car in the world sold for (a Rolls-Royce Sweptail at $13 million), or how many seconds the longest recorded chicken flight is (thirteen).

EAT A BANANA

Bananas aren’t just a delicious snack: They are also full of tryptophan, a chemical your body translates to serotonin for a boost in mood and energy. Tryptophan also helps regulate blood sugar, preventing larger mood swings. Plus, since they are high in antioxidants, bananas protect you from disease; they also keep you feeling full, thanks to all the fiber.

TAKE A SPIN CLASS

Indoor cycling classes are a serious workout: They’re good for your heart, tough on your muscles (in the best way!), and send endorphins straight to your brain. Try a stationary bike at your local gym, or take a spin class to give your mind and body an extra challenge.

PRACTICE 4-7-8 BREATHING

This intentional breathing exercise teaches you how to relax while bringing a huge dose of oxygen into your lungs and tissues. It also functions as a way to keep negative thoughts and feelings in check, creating the space for happiness to take their place. To practice 4-7-8 breathing, first inhale through your nose as you count to four. Hold your breath for seven seconds. Then, exhale for eight seconds through your nose. Repeat until you feel better.

TRY A CHANGE OF SCENERY

If you’re feeling down or struggling to stay positive, a change of scenery can be just the thing to adjust your attitude. Going someplace new gives you an opportunity to explore, get away from your regular routine, and view things through a fresh perspective. You can switch things up temporarily, like taking a more scenic route to work, or more permanently, like moving into a new home.

STRING UP SOME LIGHTS

String lights aren’t just for the holidays or outdoor patios. You can throw up Edison bulbs or colorful twinkle lights on a stair railing, around your living room, across your bedroom headboard, or anywhere else you choose for a little fun and additional coziness in your space. It brightens up your home and your mood.

GIVE DINNER A THEME

No, not the kind of theme where you need decorations, costumes, or fancy food (though you can definitely host a themed dinner party if you like!). Rather, consider making your life easier by giving regular dinner nights a theme, like pizza Fridays, taco Tuesdays, pasta Thursdays, or breakfast Mondays. Pick a theme, grab the ingredients, and feel a little less stressed and a lot happier: You’ve got a (delicious) plan.

LEARN A PHRASE IN A DIFFERENT LANGUAGE

Knowing even just a couple of common phrases in a different language is not just a fun way to spend a lazy Saturday: It also allows you to better interact with people around the globe! Use an online translator or phone app to learn the basics, like “Hello,” “Thank you,” “My name is…” and “How are you?”. You’ll feel great knowing you can navigate a conversation with someone from another culture.

HANG OUT WITH A POSITIVE PERSON

Certain people just make you feel energized and uplifted. Their positive attitude makes everything fun—and helps you beat your own negative thoughts and feelings. Hang out with someone who will help you shine your light brightly.

POUR A CUP OF MATCHA

Matcha is a tasty alternative to the typical cup of coffee. It gives you a helpful boost of energy, and it’s great for your mood. Found in the same plant as green tea leaves, matcha is loaded with vitamins and antioxidants that make your mind and body feel good. You can buy it in a powder form that is whisked with hot water or milk for an easy, healthy pick-me-up.

VIDEO CHAT WITH SOMEONE FAR AWAY

Video chat makes it feel like you’re hanging out in person—no matter how far apart you may actually be. Schedule a video call with a loved one and have fun catching up. It’s much more personal than texting, and gives you the chance to see each other’s reactions as you share life updates. If you’re feeling down, it’s also an easy way to vent any frustrations, or get a friend or family member’s advice and support for something that has been weighing on you.