8 Ways To Spark Happiness Right Now

From health ailments to the economy to weather, sometimes life can feel heavy. Even those who prioritize self-care— therapy, exercise, chiropractic care, sound nutrition, and other core pillars of life— can still feel overwhelmed, sad, or uninterested at times.

If that’s you now, this list is for you. And if it’s not? Save it for a time that you can use it! ;)

Perform a random act of kindness for a friend or stranger.

Sometimes stepping outside of our self-focused way of thinking is all we need to shake up a down mood. Kindness is free, but you can also surprise someone with a gift of flowers, a treat, or anything else that would bring meaning to your day.

Break out your journal.

Get those thoughts out! Not sure where to start? Write a letter to a specific person (you don’t have to actually send it) or simply go super casual and write down all the thoughts in your mind with no format and no pressure.

Get outside.

Spending time in nature quiets the part of the brain that tends to obsess over any problems or worries. In addition to boosting mental health, research indicates that getting outside can reduce stress, decrease blood pressure, lower the risk of heart disease and diabetes, as well as increase creativity, cognition, and life expectancy. Good enough for us to step outside for a bit!

Practice gratitude (even more when you don’t feel like it).

Gratitude has been scientifically proven to increase your happiness. A 2003 study published in the Journal of Personality and Social Psychology showed that those who kept gratitude journals were happier and more optimistic than those who journaled about other topics. Counting your blessings is an easy way to notice the good things in your life. This simple, free practice can produce more joy in minutes, Want to keep this effect going? Consider implementing a daily gratitude journal.

Take a technology break.

Instagram and Facebook are great for so many things, but every now and again, it’s nice to take a little break. Turning off the notifications and being present where you are is a wonderful to stop the busy, negative chatter and make room for the new.

Turn to your environment.

We are often influenced by the environment around us. If you feel overwhelmed, consider removing five pieces of clutter and donating them. Feel like you need a spark of inspiration? Find one new piece of home decor or candle that will bring excitement throughout your day.

Make a joy list.

What sparks joy for you? Think about what really makes you happy— time with friends, fitness, your pets. Seeing this written out altogether can help you make time for what truly matters. Want to take it one step further? Make a digital board to visually remember it, too! This could be an Instagram album, Pinterest board, or folder on your phone or computer.

Pause and meditate.

Meditation, even in small amounts, has been shown to increase positive emotion, decrease stress and anxiety, improve your immune function, and enhance feelings of compassion. Not sure where to start? Start small with 30 seconds, or choose a guided meditation app or video on YouTube.