We all want to feel happier, but happiness isn’t something that simply happens. Research suggests that small daily habits can make a meaningful difference to our happiness and wellbeing. Action for Happiness, a UK charity dedicated to improving mental wellbeing, has developed the “10 Keys to Happier Living”—simple, evidence-based actions that anyone can start using today.
As the Dalai Lama, patron of Action for Happiness, says:
“Happiness is not something ready made. It comes from your own actions”
Action for Happiness centres its approach on the ‘Ten Keys to Happier Living’. This is a framework that blends positive psychology, neuroscience and behavioural science to encourage everyday actions such as giving, relating and exercising. Let’s take a look at these 10 keys in a little more detail to see how they can be implemented into your life.
10 Keys to Happier Living
What makes people happy and the path to get there is different for everyone, but research has identified 10 keys that tend to make life happier and more fulfilling.
The 10 keys are:
- Giving
- Relating
- Exercising
- Awareness
- Trying Out
- Direction
- Resilience
- Emotions
- Acceptance
- Meaning
Together they form the acronym GREAT DREAM. In this article we will look at the first five keys:
Giving
Helping others through acts of kindness doesn’t just make them feel happier—it can boost your own happiness too. Acts of kindness can activate the brain’s reward system, boosting mood and strengthening social connection.
Giving doesn’t have to be about money, there are lots of ways we can ‘give’ that all count as acts of kindness. Neither does it need to be a grand gesture. The simple act of giving someone a smile or saying “hello” can make a difference.
Reflection: What could you do to give to someone today?
Ideas:
- A smile or a hello
- Asking someone how they are
- Carrying groceries or collecting them from the supermarket
- Give your time or skills
- Spontaneous acts of kindness – paying for someone’s coffee is a great surprise for a person you don’t know
Relating
Feeling connected to people is at the heart of happiness – theirs and ours. Feeling connected to family, friends and our wider community makes us happier, healthier and more resilient. Being understood and accepted for who we are also strengthens our sense of self-worth and wellbeing.
Strong relationships aren’t just about talking—they’re about listening too. Giving someone your full attention helps them feel valued, which is especially important in our increasingly busy lives.
Feelings of loneliness remind us how important connection is. Whether it’s with friends, family or your local community, sharing experiences and common interests can strengthen relationships and improve wellbeing.
Reflection: What could you do to build and maintain your relationships?
Ideas:
- Notice other’s strengths and what similarities you share – not what makes you different
- Show empathy and listen when people are talking, really hear what they are saying
- Set clear boundaries – Communicate your limits kindly to support your own wellbeing. You are a friend, not a therapist.
- Be open with people to try and connect
Exercising
Taking care of your body is connected to taking care of your mind. Research shows that regular physical activity can reduce symptoms of anxiety and depression while improving mood, sleep quality and overall wellbeing. Exercise doesn’t have to be intense, it can be a 10 minute walk around the block to begin with!
Reducing long periods of sitting is just as important as adding more exercise. Getting up and moving around to reduce sedentary time can do wonders for your health.
How is your sleep? Not easy for most of us to get the recommended 7-9 hours with busy lives and technology available 24/7. Exercise can help with your natural sleep pattern and circadian rhythm.
By exercising outside we can tick off a few benefits including getting some vitamin D and connecting with nature.
Nutrition and exercise go hand-in-hand. Avoiding sugary snacks and eating a balanced diet supports more stable energy levels and mood throughout the day.
Reflection: How can you increase your activity today by just 10 minutes? Can you get up from sitting every 30 minutes?
Ideas:
- Find something you enjoy – it could even be dancing while cooking!
- Get up from sitting every 30 minutes – set a timer if needed or use ad breaks
- Get outside and enjoy nature
- Cut down on sugary and highly processed snacks.
- Can you start to think about and introduce cooking with whole foods
Awareness
Being mindful can be a firm foundation for wellbeing. Studies show that the practice of mindfulness can help reduce stress, manage our emotions and reactions and tune in to others’ feelings.
It can be hard to be present in the modern world with so many distractions. Mindfulness teaches us to stop and take notice. So how can we get started?
Reflection: How can you start to be mindful?
Ideas:
- Is technology supporting your wellbeing, or distracting you from the present moment?
- Try one minute of mindful breathing. Rather than trying to clear your mind, simply notice your breathing and gently bring your attention back whenever it wanders.
- Can you start to take notice? Really listen, whether it’s to a friend or out in nature. What did you hear?
- When you go somewhere today, notice how you feel, how is your body moving?
Trying Out
Keep learning new things. Trying new experiences boosts confidence, creativity and wellbeing while giving us opportunities to grow and connect with others. Even when we face challenges while learning, we build resilience.
Being curious and creative is associated with happiness and fulfilment. Curiosity helps us become more resilient, and it doesn’t have to involve big changes. Small steps and new experiences all count.
Reflection: Is there something new you have wanted to try?
Ideas:
- What new skill could you learn? – it may be in person or from YouTube videos
- Do you have a skill you could share with others to keep learning and sharing your skills?
- Start small when learning new things – it may be a new food or learning to knit. Don’t get frustrated if it doesn’t go well. Come up with some goals and be patient.
- Find a hobby that you enjoy or want to try – schedule some time each week to dedicate to it.
- Be curious – can you try a new skill or even can you take time to notice your surroundings. What did you learn?
Which of these five keys could make the biggest difference to your life right now? Choose one and put it into practice this week.
In Part Two, we’ll explore the remaining five keys to happier living and how they can help you build resilience, purpose and optimism.
Disclaimer: Mindfulness doesn’t suit everyone. If you have a mental health condition or concerns about whether mindfulness is right for you, speak to your GP or healthcare professional before starting a mindfulness programme. In some cases, your GP may even recommend an appropriate course.
