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11 Science-Backed Happiness Practices for a Fulfilling Life

Discover 11 research-based happiness practices to boost well-being, from gratitude exercises to acts of kindness. Start cultivating joy today!

KIRA M. NEWMAN
Jul 21, 2025
2 min read(370 words)
11 Science-Backed Happiness Practices for a Fulfilling Life

11 Science-Backed Happiness Practices to Improve Your Well-Being

What is the International Day of Happiness?

March 20 marks the UN's International Day of Happiness - a global recognition that happiness impacts public health, economic productivity, and social well-being. Research shows happy people enjoy:

  • Better physical health and longevity
  • Stronger relationships and marriages
  • Higher earnings and work productivity

5 Proven Strategies to Increase Happiness

1. Practice Gratitude and Savor Positive Moments

Three Good Things Exercise
- Each evening, journal 3 positive events from your day
- Describe details and how they made you feel
- Explain why each good thing happened

Research shows this practice boosts happiness for up to 6 months

Savoring Walks
- Take 20-minute walks focusing on positive sights/sounds
- Absorb pleasant experiences (fresh air, friendly smiles)
- Studies show greater happiness than regular walks

2. Temporarily Remove Pleasures to Enhance Appreciation

Mental Subtraction Technique
1. Recall a happy life event
2. Imagine how it might not have happened
3. Appreciate your good fortune

Give It Up Challenge
- Abstain from a pleasure (chocolate, TV) for 1 week
- Notice enhanced enjoyment when you resume

3. Cultivate Meaning and Purpose

Meaningful Photos Practice
- Photograph 9-10 meaningful people/objects
- Reflect on why each matters to you

Best Possible Self Journaling
- Write 15 minutes daily about your ideal future
- Focus on achievable goals in key life areas

4. Leverage Your Character Strengths

Strengths Application Exercise
1. Identify top character strengths
2. Use them in new ways daily
3. Reflect on the experience

Participants reported happiness boosts lasting 6 months

5. Build Social Connections

Random Acts of Kindness
- Perform 5 kind acts in one day weekly
- Vary recipients (friends, strangers)

Effective Giving Formula
For maximum happiness impact:
1. Give voluntarily (not from obligation)
2. Connect with recipients
3. Witness the impact

Start Your Happiness Practice Today

While life's challenges remain, these research-backed techniques can help cultivate sustainable happiness. Try incorporating 1-2 practices this week and notice the difference in your well-being.

KIRA M. NEWMAN

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