Lift your mood
Let the sunshine in and start enjoying that on-top-of-the-world feeling with our brilliant hacks
Let the sunshine into your life and take these 25 steps towards a happier you
1DITCH THE ‘TO-DO’ LIST
According to Kevin Kruse, author of 15 Secrets Successful People Know About Time Management, daily lists are a total waste of time. ‘The simple act of scheduling tasks on your calendar – instead of making a to-do list – will free your mind, reduce stress and increase cognitive performance,’ says Kevin. Try to make sure that you work in 15 or 30-minute blocks and you’ll find that you can fit much more into your day.
2 EMBRACE YOUR INNER CHILD
Over half of adults think acting more playfully would reduce stress levels, so why not forget your grown-up worries for a few hours and just play? If you’re struggling for ideas, the National Trust (nationaltrust.org. uk/50-things-to-do) has come up with a list of 50 things to do before you’re 11¾, from climbing trees to making daisy chains. It might be intended for actual children, but it’s just as good for keeping big kids happy, too.
3TAKE THE TIME TO PAMPER YOURSELF
Lockdown allowing, treating yourself to a massage when you’re feeling stressed can work wonders for both mind and body. Just 30 minutes on the therapist’s table can help to improve circulation, boost energy and encourage endorphins. Even making the appointment will instantly make you feel happier.
4 PAY IT FORWARD
A study at Harvard University on pro-social spending (that’s spending money on someone else, rather than yourself) showed that it boosted happiness. But helping others doesn’t have to involve hard cash – you could try to dedicate two hours a week to a good cause. Look up doit.life, a database of local volunteering opportunities. Sign up now and help others, as well as yourself!
5 SING IT OUT LOUD
Whether it’s in the shower, the car or just into your hairbrush, belting out your favourite tune does wonders for your mental health because it releases endorphins. If you’re brave enough to sing in public, even better – singing in front of a crowd (at a karaoke night maybe?) builds confidence, and choral singing has been proven to boost your mental health, too.
6 GET YOURSELF A SPRAY TAN
Fifty-seven per cent of women say they feel more attractive, confident and slim with a tan. We’re not endorsing baking yourself in the sun though – get the glow without the health risks with a natural-looking spray tan. Book yourself an appointment now for an instant mood-booster.
7 THINK ABOUT MEDITATION
You might dismiss it as mumbo jumbo, but there’s a reason the ancient practice is still used today – experts claim meditation can help to reduce stress and anxiety, and increase positive emotions if practised regularly. Not sure where to start? Download the Headspace app (free on iOS and Android) for a course of guided meditation and proven mindfulness techniques.
8 TALK TO A STRANGER
A study of commuters in Chicago found that those who interacted with other people felt more positive. ‘Commuters on a train reported a more positive journey when they connected with a stranger than when they sat in solitude,’ says study author Prof Nicholas Epley. Now that we’re all returning to the bus and train, try chatting to a fellow passenger to make the time pass faster.
9 BUILD A FIRE
Is there anything more satisfying than listening to the crackle of a fire? If you’re lucky enough to have the space outside, invite your friends and family over and build yourselves a campfire. No garden? An indoor fire can be just as therapeutic on those cooler summer evenings.
10 BLITZ THE HOUSEWORK
Doing chores can actually be calming, and experts believe that by sorting out the physical aspects of your life and decluttering your home, you can find mental clarity. So get out the duster and clean your way to happiness.
11 PLAN A HOLIDAY
That trip of a lifetime has been put off for long enough – so get planning now for 2022 and get an instant rush of happiness. Researchers in the Netherlands have found that the anticipation of a holiday can boost happiness for eight weeks.
12 VISIT THE PET SHOP
A pet can help to lower your stress levels – as many found out during lockdown. Dr Sarah Brewer, author of Live Longer, Look Younger, explains, ‘Petting animals has been shown to release oxytocin, which boosts feelings of joy while decreasing levels of stress hormones.’ What better excuse to adopt a furry friend?
13 SMELL THE ROSES
Do you struggle to get out of bed? Researchers from Harvard found that self-confessed ‘not morning people’ felt happier and more energetic after looking at flowers first thing in the morning. What’s more, floral odours can make you happy and promote social interaction – so fill your house with blooms and start your day with a smile.
14 TRY A TOTAL SWITCH-OFF
We are permanently surrounded by digital distractions that can prevent us from enjoying the moment that we’re in. ‘Try catching the process of distraction before it gains momentum,’ says Rohan Gunatillake, author of This is Happening. ‘In time, you’ll notice the emotion that’s making your mind want to run.’ Or you could simply try deleting social media such as Twitter, Instagram and Facebook from your phone for a week to give yourself a break.
15 PRACTISE YOGA FOR DUMMIES
Even the most inflexible of us can practise the legs up against the wall pose – it’s simple and can aid lymphatic drainage, as well as helping to alleviate depression, anxiety and even menstrual cramps. Plus, you can do it while watching TV. Win-win.
16 SOCIALISE MORE
Psychologist Dan Gilbert says, ‘We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are ways of getting more family and friends.’ What better excuse to get lots of dates in your diary?
17 DON’T PUT IT OFF
We’re a nation of procrastinators, according to research, with the average British person spending 45 minutes a day putting off tasks, and more than eight million people lying awake at night thinking about the tasks they’ve yet to complete. Top of our ‘we must do it tomorrow’ list is booking check-ups with the dentist, doctor and optician – so call them today and stop fretting about it!
18 COUNT YOUR BLESSINGS
According to research, focusing on our good fortune can have emotional and interpersonal benefits. So acknowledging the good things in our lives and feeling gratitude for them can help us to feel happier.
19 LEARN SOMETHING NEW
If you’re stuck in a rut, finding a new skill can help. ‘It’s actually a core need for psychological wellbeing,’ says Vanessa King, positive psychology expert at Action for Happiness, adding, ‘Learning can help us build confidence and a sense of self-efficacy.’ Signing up to a course in anything from French to floristry will help you feel more fulfilled – and give you a break from the kids.
20 FEEL SMILES BETTER, EASILY
If you’re feeling stressed, upset or just downright moody, turn that frown upside down – no, really! By forcing yourself to smile you will help to trigger the production of endorphins, therefore you will feel more cheerful.
21 READ YOUR FAVOURITE BOOK – AGAIN
We all love an uplifting story and it turns out that rereading your favourite one can make you feel happier. Researchers at the University of British Columbia have found that people who experienced elation from reading a story about uncommon goodness became more likely to believe there is good in the world. Time to dust off those Roald Dahl stories for bedtimereading with the kids.
22 GO OUT DANCING
It seems there’s a scientific reason to swap the treadmill for a night out. ‘You appear to get a much bigger release of endorphins when you dance than during other forms of exercise,’ says Dr Peter Lovatt of the University of Hertfordshire. So whether it’s at a Zumba class or on a dance floor, it’s time to show off your moves.
23 GO OUT SHOPPING
A study by the Journal of Psychology in the US found that retail therapy really can make you feel happier. We already knew buying stuff made us feel good, but it’s even better to have a scientific excuse!
24 SETTLE DOWN AND WATCH A TEARJERKER
Researchers in the Netherlands have found that people who shed a tear while they watch a film experience an upsurge of happiness around 90 minutes later. What better excuse do you need to rewatch Ryan Gosling in The Notebook?
25 REARRANGE YOUR ROOM
You don’t have to be an expert in feng shui – just moving your furniture into a new layout can freshen up both the space and your mind. In fact, taking just the tiniest bit of pride in your home can help you along your way to happiness. According to Gretchen Rubin, author of The Happiness Project, making a bed was ‘the number one most impactful change that people brought up over and over,’ during her research.