12 Proven Ways to Be Happier Each Day

the essential (and mostly free!) daily practices I rely on to feel whole, healthy, and at peace with myself and my place in the world

Jan 15, 2026

I delight in the pursuit of self-improvement. Devising and revising lists of lessons learned and lofty goals, both personal and professional, is one of my favorite pastimes!

But the list I check most is the one below.

I call it my Happiness Checklist, and it contains the simple (mostly) easy and free daily practices that help me feel loved, supported, whole, healthy, and at peace with myself and my place in the world.

I keep the list in my phone. Whenever I feel off and irritable, I check each item to see what I’ve dropped or forgotten. Often, it only takes a tiny adjustment—like taking a break, checking in with a friend, or turning my face to the sun—to make me feel better.

It’s a good reminder that, while I can’t control what the world throws my way, there’s much I can manage.

Because, after all, my most wished-for hope and goal, even though it never makes it onto any of my lists, is to be happy…

1. Sleep. Stick to the routine that works for me: get into bed at 9 pm, read a good book until I’m sleepy, and wake up between 5 and 6 am.

2. Solitude. I feel most calm and at ease when I protect the first hour of each day to spend alone practicing silent meditation (10-12 minutes upon waking); gratitude (simply writing “thank you”), affirmations (“I am loved” is my favorite), and journalling (three pages longhand).

3. Sun. Turn my face to the sun each morning and during the glorious golden hour each afternoon. Especially in the gloom of winter!

4. People. Do not go a day without seeing and interacting with another adult. This can happen when I cloister myself to write. Zoom meetings, text messages, and phone calls count, as does saying hello to people at the Post Office, grocery store, or on the street. Numerous studies, including the world’s longest-running study on human happiness, have proven that strong, close relationships are the key to happiness and good health.

5. Motion. Move my body in some way every day. A twenty-minute walk or bike ride is good, while playing a game with others is ideal. When time is short, five minutes counts…and never skip the shower squats!

6. Fun! Adult responsibilities often conflict with silliness and fun, and laughter can be elusive. Make spending time with friends a priority and seek out diversions and joy. Ideas: watch SNL clips, a sitcom, or a funny movie; sing along to an 80s classic, read the New Yorker humor section, organize a tennis game, call a friend to chat, and ask the kids to tell me a joke.

7. Satisfying work. Don’t skip work I enjoy for busywork and things I feel like I “should” do. I love writing, researching, organizing, and analyzing. Do at least one of these each day.

8. Tidy up. Five minutes spent clearing a kitchen counter or tidying one room instantly helps me relax, think more clearly, and breathe easier.

9. Quality leisure. Mindless scrolling makes me feel icky and lazy. Watching an excellent show or movie, reading an engrossing book, going to a museum, seeing a play, perusing a beautifully curated store, or spending time on a hobby like tennis, puzzling, water coloring, or mahjong feels refreshing and inspiring.

10. Eat (and drink) well. Making the effort to plan three delicious meals to look forward to is a secret to my happiness! And while I love a crisp glass of Sancerre, I sleep, feel, and look vastly better when I don’t drink alcohol.

11. Limit news. Keep notifications off and don’t get sucked into consuming too much news: it’s ALL negative. My limit for news media is one hour per day. More than that leaves me jittery and anxious.

12. Rest. The voice in my head saying I need to work nonstop is wrong! I do much better work when I give myself frequent breaks—especially to do something fun.

I’m curious: I imagine each person’s happiness checklist is quite different, and I’d love to know what you’d put on yours! Let me know what you think in the Comments below…

Leave a comment

The 7 Habits of Self-Assured Midlife Women. “Find out who you are. And do it on purpose.”
No One Ever Said You Must Wear Tight Pants...and 49 other lessons learned during my half-century on earth!
A Powerful Happiness Habit That Really Works. A super-easy gratitude practice
The Secrets of Happy Families. The 5 most important lessons from my difficult childhood.
How to Have Better Conversations with Friends. An easy trick that works like magic
7 Affordable Luxuries That Make Life Better. Indispensable products for $35 and under!

If you liked this issue, click the ❤️ button: it helps more people discover Happy on Purpose and will make you feel good too.❤️

🎁You may also enjoy the very popular weekly edition: a fast, 5-minute jolt of joy featuring:

Proven and practical life hacks;
Exclusive recommendations for what to read, watch, make, and do;
A fabulous giveaway each month.

Click here if you’d like to upgrade!

🎁P.S.: You can WIN a paid subscription! Each time you share Happy on Purpose with a friend who becomes a (free or paid) subscriber, you automatically earn a free month’s subscription. Use the Refer a friend or Share button on any post to win!

Refer a friend