If your wish is to feel joy every day, make these 14 things a priority

1. Be present.

A woman with long blonde hair, wearing a yellow sweater and blue jeans, sits comfortably on a gray couch, holding a blue mug and smiling. Sunlight shines through the windows in the background, illuminating the room.

Most of us scurry our way through every action so that we can move on to the next one, without really immersing ourselves in the present moment.

Try being mindful rather than “mind full,” and keep your full focus on what you’re doing. When you’re eating, eat: don’t watch TV or worry about the next day. Same goes for when you’re bathing, drinking coffee or tea, etc.

2. Find joy in the little things.

A woman wearing a light blue knit hat and a beige trench coat is smiling with her eyes closed while holding a white hibiscus flower close to her nose, enjoying its scent. The background features green foliage, suggesting a garden or natural setting.

Are there fun or silly little things that you really like and make you smile every time you encounter them? Then definitely spend more time with those!

Watch bee bums disappear into flowers. Take sheer delight in wearing ridiculously cute socks. Try adding a spoonful of ice cream into your coffee instead of milk. These little pleasures may seem silly, but you know what? GOOD. They’re wonderful.

3. Listen to music you love.

A person wearing headphones leans against a white wall outdoors, smiling widely with their mouth open. They are wearing a blue t-shirt and appear to be enjoying the music. A blurred outdoor scene with trees and a red car is in the background.

We all have some favorite tunes that never fail to brighten our spirits. When was the last time you cranked up the volume on an album that you love?

Make a new playlist full of music that makes you feel happy. Then play that whenever the whim strikes you. Hey, a great soundtrack can even make housework seem like fun!

4. Bake or cook something delicious from scratch.

A man with short hair, wearing a plaid shirt and an apron, smiles contentedly as he leans toward an open oven, holding a tray of freshly baked cookies. The kitchen in the background has white cabinets and counters.

Many of us have gotten used to quick meals that we throw together when we have time to do so. Work, childcare, and other responsibilities often leave us reaching for frozen items, or ordering in whenever possible.

Instead, set aside the time you need to prepare an amazing dish (or meal) from scratch. This can be an old favorite, or something new that you’ve always wanted to try. Then you’ll have the dual joy of reveling in new flavors, and conquering new cooking or baking techniques.

And while you’re at it…

5. Celebrate mealtimes.

A happy couple sits at a dining table decorated with lit candles and a variety of foods, including bread, salad, and fruits. The woman, smiling, reaches across the table to touch the man's cheek, creating a warm and intimate ambiance in a cozy kitchen setting.

Use the “good” holiday dishes whenever possible. Drink your morning OJ from Grandma’s treasured crystal stemware.

Make every meal an opportunity to celebrate, with sincere gratitude and appreciation for every bite.

Or, choose a weeknight in which the whole family will be together and make a ritual of preparing and enjoying a meal together, like a traditional Jewish Shabbat evening or Mormon family night.

6. Surround yourself with beauty.

A man and woman sit together on a modern grey sofa in a stylish living room. The room features a geometric rug, large green plant, framed wall art, and scattered cushions. The couple appears relaxed and engaged in conversation.

It’s hard to feel happy when your surroundings make you feel “ick.” Are you feeling down about your current decor? Then let’s change things up a bit.

Consider investing in some new linens like new curtains and throw pillows. Get some new art on the walls, or paint rooms in brighter, happier colors.

You spend so much time at home, so make it a place that inspires and delights you.

7. Fill your home with wonderful scents.

A woman blows on two smoking incense sticks placed on a wooden holder that she is holding with one hand. The background is plain and gray. The woman has long dark hair and is wearing a pink top.

This doesn’t mean that you need to hose down every surface with air freshener sprays. Instead, you can incorporate scents that you love in a variety of different ways.

Remember that scent is linked to many aspects of well-being, and aromas evoke different responses for everyone. As a result, make sure to check in with family members or housemates to make sure they’re okay with your choices.

Burn some beautifully scented candles or incense, make homemade room sprays with essential oils, or bake some cinnamon rolls just to make the house smell like a bakery.

Then sit back, close your eyes, inhale, and smile.

8. Spend time with animals.

A smiling man with glasses hugs a happy Golden Retriever in a cozy indoor setting. The background shows a white wall with framed pictures and a desk organizer. The man wears a red jacket and a watch, while the dog looks content and relaxed.

How delighted do you feel after you’ve spent real quality time cuddling your animal companions? Non-human friends need a lot of love, and everyone feels happier after an hour of solid cuddling.

If you don’t have a pet (or aren’t sure whether you want one), consider fostering some kittens, or volunteering as a dog walker at a local shelter. You and the animals will undoubtedly benefit from time spent together.

9. Write real letters to friends.

A man with brown hair and a beard sits at a wooden table by a window, writing in a notebook. He is wearing a gray shirt. A glass of a dark beverage sits on the table, along with other items like books, a bread roll, and various kitchenware in the background.

Printed emails are all well and good, but we can hear our friends’ voices in their written words. Think about the stacks of letters that our grandparents kept wrapped in ribbons or in special boxes. It takes time and effort to put thoughts to paper, and we all feel amazing when we know that others think enough of us to make that happen.

Get yourself some pretty note cards or stationery and write a few lines to the people you love. It’s actually a lot of fun to write these (especially if you make the cards yourself), and just imagine how delighted they’ll be to receive real mail instead of just bills!

10. Watch a movie that always makes you smile (or laugh).

A man with a beard and mustache, wearing a white t-shirt, is sitting on a gray couch in a living room. He is smiling and pointing a remote control towards a television. There is a turquoise pillow next to him and a bookshelf in the background.

Do you have a favorite film that always lifts your spirits? Well, when was the last time you watched it? If it’s been a while, ask yourself why you haven’t put it on, and then change that as soon as possible.

Whether your “happy place” revolves around a classic black and white film or something in the MCU, take a “you” night to indulge in it. Make popcorn, put your feet up, and prepare to smile your face off.

11. Get outside more often.

A person stands in a forest, eyes closed, with a peaceful expression. They are wearing a warm, light-colored jacket and a dark beanie with a checkered pattern. Sunlight filters through the trees in the background.

The scientific evidence is clear: being out in nature makes us feel better. The soothing sounds of wind through tree leaves, birdsong, and water flowing calms our nerves and lifts our spirits.

Go for walks in the park or in forested areas whenever possible – preferably far away from the sounds of traffic. Bring a thermos and some snacks, hunker down against a tree, and breathe deeply. You’ll feel amazing afterward.

12. Make time for physical movement.

A young couple enjoys a sunny day biking through a lush, green park. The man, in a tan t-shirt and maroon shorts, and the woman, in a yellow shirt and denim shorts, both sporting backpacks and sunglasses, smile while riding. A basket of flowers is attached to the woman's bike.

So many of us live sedentary lives stuck at our desks or glued to the couch. It can make our bodies cramped and uncomfortable.

Be sure to set a bit of time aside every day (or at least a few times a week) for some kind of physical movement.

Take a walk, do some gentle stretching or yoga, go swimming if you can. Anything that moves your limbs and gets your blood flowing. You’ll love the endorphin rush and the strength you’ll feel in your muscles.

13. Get more rest.

A woman with long hair is peacefully sleeping on a white pillow with a white blanket covering her. She is lying on her side with her hands gently resting near her face. She wears a light-colored top and has a calm, serene expression.

Learn to nap. Sleep in whenever possible. Take a hot bath and go to bed early at least twice a week. You’ll be amazed to discover just how much better you feel when you’re well rested.

We live in an era in which exhaustion and working until we drop are lauded as admirable traits. Help turn this around by making real sleep and regular rest some of your top priorities.

14. Dress up for yourself.

A woman with long blonde hair smiles at the camera. She is wearing a brown beret, clear glasses, and a mustard-colored coat over a white sweater and red polka-dotted shirt. The background is an outdoor scene with blurred buildings and trees.

Do you find yourself wearing the same clothes all the time, especially if you work remotely? When was the last time you dressed up in some of your favorite items? Make a point of “dressing up” for yourself, simply to celebrate how awesome it feels to wear clothes you adore.

And hey, if you don’t like anything in your wardrobe, maybe do some shopping to amend that.