7 simple habits to rewire your brain for more happiness, according to psychology

We all want to be happier, don’t we? But sometimes, it feels like happiness is just out of reach—something we have to chase or wait for.

What if happiness isn’t something you need to chase but something you can train your brain to create? The idea might sound far-fetched, but psychology reveals that our brains are incredibly adaptable.

With the right habits, you can rewire your thought patterns and emotional responses to experience more joy in your everyday life.

You don’t need to overhaul your entire routine or make drastic changes. Instead, it’s about small, consistent actions that gradually reshape how your mind works.

If that sounds like a plan, let’s explore seven simple, science-backed habits that can help you rewire your brain for more happiness.

1) Practice gratitude

Isn’t it amazing how a simple ‘thank you’ can brighten up your day?

Gratitude is more than just good manners. According to research, it has a profound impact on our brain and overall happiness.

Think about it. When you appreciate the good in your life, it helps shift your focus from what’s missing to what’s present. This mental shift can do wonders for your happiness levels.

It’s no wonder that gratitude journals have gained popularity in recent years. The act of writing down what you’re grateful for can wire your brain to look for positives instead of dwelling on negatives.

So why not give it a try? Start your day by jotting down three things you’re thankful for. Make gratitude a daily habit and watch how it rewires your brain for more happiness.

2) Incorporate mindfulness

Be honest, have you ever found yourself lost in your thoughts, completely unaware of your surroundings?

I know I have.

Mindfulness, or the act of being fully present and engaged in the current moment, is a habit that I’ve personally found to be transformative for my happiness.

It’s not always easy, especially in our fast-paced world. But when I managed to take a few minutes each day to just sit and focus on my breath, the effect was astonishing. I felt calmer, and more importantly, happier.

Psychology backs this up too. Research suggests that mindfulness can literally change the structure of our brain, increasing areas associated with positive emotions and reducing those linked to stress.

So, why not try being mindful in your daily activities? Whether it’s while drinking your morning coffee or during your commute, take a few moments to be present. Trust me, it’s a game changer for happiness.

3) Get moving

How many times have you heard about the benefits of exercise? We all know it’s good for our heart and muscles, but did you know it also works wonders for our brain and happiness?

It turns out that when we exercise, our bodies release feel-good chemicals called endorphins. These endorphins interact with the receptors in our brain that reduce our perception of pain and trigger a positive feeling in the body.

And here’s something you might not expect – even a brief walk can boost your mood. Research suggests that just 10 minutes of physical activity can immediately increase brain function and mood.

So whether it’s a brisk walk, a yoga session, or a fun dance class, adding some form of physical activity to your daily routine can rewire your brain for more happiness.

4) Connect with others

We are social creatures, aren’t we? There’s something about genuine human connection that simply feels good.

Interacting with others, whether it’s a deep conversation with a close friend or a casual chat with a stranger, can have a profound impact on our emotional well-being.

In fact, psychologists say that social connection is the most consistent predictor of a happy life. It reduces feelings of anxiety and depression and gives us a sense of belonging and acceptance. 

So, make it a habit to connect with others. Call up an old friend, strike up a conversation with your neighbor, or spend quality time with your family. You might be surprised at how these connections can rewire your brain for more happiness.

5) Engage in creative activities

I remember when I picked up a paintbrush for the first time in years. It was during a particularly stressful time, and I was looking for a way to relax.

To my surprise, painting didn’t just help me unwind, it also brought me an unexpected sense of joy.

The act of creating something, no matter how simple or complex, filled me with a sense of accomplishment and happiness.

And this isn’t just my experience. Studies have shown that engaging in creative activities can stimulate the release of dopamine, a natural anti-depressant in your brain.

Whether it’s painting, writing, cooking, or even gardening – any activity that allows you to express yourself creatively can help rewire your brain for happiness.

6) Prioritize sleep

Ever noticed how everything seems a bit gloomier when you’re running on little sleep? That’s because sleep is incredibly important for our mood and overall happiness.

Sleep deprivation can have a significant impact on our mental health, leading to irritability, anxiety and even depression.

On the flip side, getting a good night’s sleep can boost our mood and help us feel more positive and energetic.

You see, it’s during sleep that our brain recharges, sorts through the day’s experiences, and prepares for the next day. It’s a critical time for brain health and happiness.

So, make it a habit to prioritize your sleep. Set a regular bedtime, create a calming bedtime routine, and make your sleeping environment as comfortable as possible. Your brain (and your happiness) will thank you for it.

7) Practice self-compassion

Lastly, let’s talk about the way we treat ourselves. And let’s get real — we tend to be our own harshest critics, don’t we? 

But what if we treated ourselves with the same kindness and understanding that we extend to others?

Self-compassion involves being gentle with ourselves, especially during times of failure or hardship. It’s about acknowledging our imperfections and accepting that we are human.

According to research, there’s a strong positive relationship between self-compassion and subjective happiness, and between self-compassion and psychological well-being.

So, start treating yourself with kindness. Celebrate your wins, no matter how small, and forgive yourself for your mistakes. 

Wrapping up

What most people don’t know is that happiness isn’t just an emotion. It’s a state of being that we can cultivate with practice and intention.

It’s about rewiring our brains to focus on the positive, to be present, and to be kinder to ourselves with the right habits.

The beauty of these habits is that they don’t demand perfection; they just require a little effort and intention each day. Over time, these small steps will create a ripple effect, influencing how you think, feel, and show up in the world.

So, why not start today? Happiness is closer than you think—it’s just a habit away.

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Tina Fey

I'm Tina Fey, the founder of the blog Love Connection. I've extremely passionate about sharing relationship advice. I've studied psychology and have my Masters in marital, family, and relationship counseling. I hope with all my heart to help you improve your relationships, and I hope that even if one thing I write helps you, it means more to me than just about anything else in the world. Check out my blog Love Connection, and if you want to get in touch with me, hit me up on Twitter

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