Rewiring for Joy: 8 Expert-Backed Happiness Hacks

Is it possible to hack happiness? Sonia Vadlamani explores 8 research-backed strategies that can help us intentionally cultivate greater contentment in our daily lives.

 

Happiness can often feel elusive – all of us wish to lead fulfilling, joyful lives, but ironically, the pursuit can be exhausting. The UN-sponsored World Happiness Report mirrors this paradox, with the rankings for the United States dropping sharply from 15^th spot in 2023 to 24^th in 2025. Emerging issues like loneliness and inflation have been cited as the major contributors to this decline. The happiness rankings for the United Kingdom continue to plummet too, with the plunge to the 23^rd place all the way from 20^th the year before.

Meanwhile, the country that has consistently topped the World Happiness Ranking for the eighth consecutive year is Finland, sparking global intrigue about what makes the Finnish way of life so favourable and if there’s a way to make these principles – or happiness ‘hacks’ – relevant and actionable for the rest of the world. 

 

What are happiness hacks?

Happiness hacks are simple, effective strategies devised to boost one’s overall wellbeing and enhance levels. You can think of them as psychological tricks to make yourself happy or simply ‘happy habits’ that, when put consistently into practice, can make a long-term impact.

Strengthening social connections is a key happiness hack

 

According to Alex Palmer, New York Times-bestselling author of Happiness Hacks: 100% Scientific! Curiously Effective!, “Small changes today can lead to big changes tomorrow. And that’s where happiness starts.” In essence, happiness hacks are small, intentional changes that can result in significant improvements in one’s mood, outlook, and life-satisfaction levels.

 

So, how can I increase my happiness?

While your genetic makeup and life circumstances do influence your happiness baseline to a great extent, research suggests that happiness can also be a conscious choice. Boosting happiness levels requires intentional effort on one’s behalf, and the happiness hacks listed here can help improve your wellbeing levels over time.

 

8 happiness hacks that deliver

We’ve gathered some evidence-based insights – some familiar, others unexpected – to make the pursuit of happiness more achievable (and enjoyable). Here are eight happiness hacks or strategies to help you lead a more meaningful, joy-filled life.

 

1. Strengthen your social connections

A groundbreaking Harvard study involving 724 participants over 85 years found that the most important key to a happy life isn’t wealth or success but having strong, healthy relationships. In other words, hacking happiness begins with developing enriching social connections and nurturing relationships that matter to you.

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To keep these relationships healthy and enriching, experts suggest practicing ‘social fitness,’ which refers to taking stock of one’s friendships and connections, evaluating these social connections and devising a realistic plan to devote time and effort to strengthen them.

 

2. Spend time in nature

Spending time outdoors in nature has been linked to numerous physical and mental health benefits, including better heart health, lesser stress levels, and even lower mortality rates, according to Heather Eliassen, professor of nutrition and epidemiology at Harvard TH Chan School of Public Health. She explains, “Exposure to green space results in mental restoration and increased positive emotions and decreased anxiety and rumination.” 

 

“Happiness hacks are simple, effective strategies devised to boost one’s overall wellbeing and enhance happiness levels. You can think of them as psychological tricks to make yourself happy.”

 

Another study links spending 120 minutes a week in nature to wellbeing and happiness. Hacking happiness, therefore, can be as simple as reconnecting with nature by stepping out to soak up some sunshine or taking a peaceful stroll in a park as you breathe fresh air. Take this happiness hack further by incorporating the calming power of meditation and try meditating in nature. 

 

3. Break a sweat

Regular physical activity is well-documented for improving overall wellbeing, relieving stress, and alleviating signs of depression. So, if you’re wondering how to hack happiness, get your blood pumping with a form of exercise you enjoy, be it strength training, Zumba, swimming, or dancing. Even a brisk 20-minute walk can elevate your mood by triggering the release of endorphins – your body’s ‘feel-good’ hormones that promote relaxation and a positive attitude.

Hike in the hills and combine two happiness hacks at once (nature and exercise)

 

4. Healthy food, healthy mood

A growing body of research supports the idea that you are what you eat. Simply put, since food fuels your brain and body to perform their required functions, the quality and composition of the food determine how you feel and function. What you eat has a direct effect on your brain function and mood. 

 

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Additionally, studies indicate a strong connection between gut health and emotional wellbeing, with any imbalance in the gut microbiome potentially resulting in low mood and signs of depression. Thus, hacking happiness can begin on your plate, preferably with a balanced diet consisting of lean proteins, green leafy vegetables, legumes and healthy fats.

 

5. Invest in therapy

Sometimes, even with all the psychological tricks to make yourself happy, you may find your inner fears and limiting beliefs holding you back. In such situations, taking the next step toward a fulfilling life may feel challenging without external support, such as good counselling.

In fact, a 2009 study by the University of Warwick and the University of Manchester found that therapy could be up to 32 times more effective at making you happier than making more money through a pay raise or a lottery win. While the idea of seeking therapy can feel daunting, understanding that it may help uncover your authentic potential and propel you toward your best self can make it a step worth taking.

 

6. Minimize your choices

Living in the digital age has conditioned us to believe that having more choice means more freedom. However, it can also result in decision fatigue. As a matter of fact, an experiment by Stanford professor Baba Shiv uncovered that facing a constant multitude of choices can place a ‘cognitive load’ on the brain, negatively impacting your decision-making ability and mental peace.

Therefore, if you’re wondering how to hack happiness, try narrowing your choices – not by avoiding or delaying decisions, but by streamlining your decision-making process. 

 

7. Experience the magic of novelty often

While a set routine can boost productivity, introducing novelty occasionally in your schedule can enhance your wellbeing and spark happiness, according to a 2020 study published in Nature Neuroscience. “People feel happier when they have more variety in their daily routines – when they go to novel places and have a wider array of experiences,” explains Catherine Hartley, assistant professor at New York University's department of psychology and co-author of this study.

 

“Hacking happiness begins with developing enriching social connections and nurturing relationships that matter to you.”

 

So, if you’ve been feeling stuck or bored with life, it may be time to embrace the magic of novelty. Liz Moody, the creator of the viral neuroplasticity hack ‘Novelty Rule,’ emphasizes that these novel experiences don’t have to be elaborate or time-consuming.

Instead, hacking happiness through novelty could be as simple as brushing your teeth with non-dominant hand, a tiny addition in your routine, such as creative journaling, learning a language, or a new experiment in the kitchen.

Travel can be a way to welcome novelty as well. “You needn’t even go very far,” Karyn Hall, author of The Emotionally Sensitive Person, explained to Psychology Today: “Even a day trip to a nearby town can offer fresh sights and experiences.” You may be surprised by how many hidden gems exist not far from your doorstep!

 

8. Practice gratitude 

Humans are wired for negativity by default, but research suggests that expressing gratitude can help us shift our focus through enhanced neural sensitivity toward positive experiences. Robert Emmons, psychologist and professor at UC Davis, emphasized gratitude's social power in an article for Greater Good Magazine: “I see it as a relationship-strengthening emotion, because it requires us to see how we’ve been supported and affirmed by other people.”

Daily gratitude journalling can build happiness levels 

 

Indeed, daily gratitude journaling can be an effective way to start hacking happiness – take 5 or 10 minutes to write down three things you’re grateful for and one meaningful experience you had the previous day. This happiness hack will gradually train your mind to embrace a positive outlook. 

 

What are Helsinki happiness hacks? 

According to a BBC report, some of the factors contributing to Finland’s robust happiness index can be attributed to the presence of a strong social welfare system, the country’s commitment to equality and well-being for its citizens, and low levels of corruption. 

 

“Daily gratitude journaling can be an effective way to start hacking happiness – take 5 or 10 minutes to write down three things you’re grateful for.”

 

In addition to the institutional strengths, Finland’s cultural emphasis on spending more time in its abundance of nature plus the inherent attitude of resilience and strength in the Finnish people – known locally as sisu – are two of the widely-known wellness practices – or the so-called Helsinki happiness hacks – that contribute to their sustained overall happiness levels as well.

 

Takeaway: How can I make myself happy?

While happiness hacks are effective tools grounded in psychological research, these strategies may not always guarantee consistent happiness for everyone. In fact, a 2018 study found that the constant pursuit of happiness may sometimes leave you feeling not happy at all – mainly since striving too hard to be happy can ironically consume all the time one can spend being happy.

 

That’s why it’s important to stay connected to your authentic self and understand what fulfills you – this self-awareness can render these happiness hacks more effective. Try being more intentional about living in the present – and make room to focus on the good mood here and now! ●
Images: shutterstock/Tint Media, shutterstock/Vergani Fotografia, shutterstock/alexgo. photography

 

Written by Sonia Vadlamani

Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.