Discover what works best for you, from practicing self-compassion to staying active and exercising.

Ah, happiness. We chase it, we curate it on social media, we read books about it, and sometimes, we buy ourselves a pair of new shoes in pursuit of it. But what does science actually say about happiness? What really moves the needle on fulfilment?

It turns out that if you want to stop relying on fleeting moments and instead start cultivating long-term happiness, there are a few things you should know:

The Science of Happiness: What Actually Works

1. You’re (Partially) Wired for Happiness – About 50% of your happiness is genetic, according to research. The rest? It’s influenced by your habits, environment, and mindset.

2. Money Can Buy Happiness—Up to a Point – Studies show that earning more increases happiness (up to about $100,000/year, adjusted for inflation.) Beyond that, any emotional well-being levels off. But spending money on experiences has been shown to increase long-term happiness.

3. Exercise = Instant Mood Booster – Even just 10 minutes of movement can boost your endorphins. Walking in nature? Even better because of the des-stressing molecules found in the air around trees and in forests.

4. Gratitude Physically Changes Your Brain – Regularly writing down what you’re grateful for strengthens neural pathways linked to joy and reduces the stress hormone cortisol.

5. Sleep Is Non-Negotiable – Chronic sleep deprivation leads to increased anxiety, irritability, and a lower baseline of happiness. Aim for 7-9 hours per night.

More Easy Ways to Boost Your Happiness

6. Spending Time in the Sun – Exposure to sunlight boosts serotonin levels, which helps regulate mood (hello, flip flops and vitamin D!).

7. Helping Others Makes You Happier Than You Think– Volunteering or even performing small acts of kindness releases dopamine and oxytocin, which can help you feel more connected to others, and generally fulfilled.

8. Cuddle More – Physical touch (from loved ones, pets, or a weighted blanket) triggers oxytocin, the “bonding” hormone, which reduces stress levels and increases happiness.

9. Dance Like No One’s Watching (Because Your Brain Loves It) – Moving to music lights up multiple brain regions and releases feel-good chemicals.

10. Novelty Sparks Joy – Trying something new—whether it’s a new hobby, travel, or even a different route to work—activates dopamine, your brain’s reward chemical.

The Myths About Happiness (That Need to Go)

11. Happiness Isn’t a Destination – It’s not something you “achieve” after hitting certain life milestones. It’s built in small, daily habits.

12. More Stuff Won’t Make You Happier – Studies show material possessions provide only short-termhappiness. Investing in experiences, relationships, and health creates long-term joy.

13. You Don’t Have to Be Positive All the Time – Suppressing negative emotions actually backfires. Processing them (journaling, therapy, venting to a friend) leads to greater long-term happiness.

14. Success Doesn’t Guarantee Happiness – Studies show we tend to return to a “happiness baseline” even after major achievements. Instead, happiness is built from daily joy, not just big wins.

How to Build a Happier Life (Without Completely Overhauling Everything)

15. Eat for Your Mood – Omega-3s, dark chocolate, and probiotics all boost serotonin, the brain’s happiness chemical.

16. Have a Morning Routine You Actually Enjoy – How you start your day impacts the rest of it. Even 5 minutes of mindfulness, movement, positive neural rewiring, or good music can shift your mood.

17. Talk to a Stranger – Small interactions have been shown to increase daily happiness.

18. Limit Doomscrolling – Too much negative news raises you cortisol (stress hormone) levels and can impact mental health. Set boundaries for screen time and don't go over them.

19. Invest in Relationships – Loneliness has been linked to higher mortality rates than smoking. Prioritize quality time with people who make you feel good.

20. Laugh—A Lot – Laughter reduces stress, boosts immunity, and releases endorphins. Watch comedy, share memes, embrace the ridiculousness of life.

21. Practice Self-Compassion – The way you talk to yourself matters. Be as kind to yourself as you would to a friend.

22. Declutter Your Space, Declutter Your Mind – A tidy space reduces anxiety and increases a sense of control over your environment.

23. Take Breaks (You’re Not a Machine) – Your brain needs downtime to recharge. Even microbreaksimprove focus, creativity, and mood.

24. Move Towards, Not Away From: Happiness isn’t about avoiding discomfort, research shows pursuing what brings meaning and purpose can improve happiness by promoting healthier behaviours

25. Wear Great Shoes – No, really. Studies show physical discomfort (like sore feet) negatively impacts mood. Ergonomic footwear makes you feel better—literally and emotionally.

The Takeaway?

Happiness isn’t a secret formula—it’s a mix of small habits, mindful choices, and a few surprisingly simple tweaks. And while life won’t always be sunshine and rainbows, science shows that the right mindset (and a good pair of shoes which is where FitFlop comes in) can make the journey a lot more enjoyable.