Free resources to increase your happiness

Ready to be happier?

Life isn’t always perfect, but the good news is, that research shows that even in moments of unhappiness/distress there are always things you can do to head towards happiness now!  It’s not by filling ourselves up with empty pleasures like giant slabs of chocolate cake or material possessions (e.g. expensive clothing, new toys, a new car, bigger house).  These are all extrinsic goals, which don’t lead to happiness.



To get happy and stay happy, it really boils down to 3 basic needs:
  • Autonomy or control over your life (time)
  • Personal growth – competency or the ability to achieve something
  • Connecting with others, contributing to society.

Research shows that by simply introducing these easy actionable changes into your life you can improve your happiness immediately.


Actionable habits that lift happiness

We recommend working your way through this list, and then reading the related articles if you need further understanding.  Personal choice is important so start where feels right for you.

  • Your family and friends are the most important things in your life.  Make sure they know this.  Prioritise time with them.  Seek out meaningful connections.
  • Take control of your time – time is the key currency in our lives, being able to choose how we spend it is priceless.  Most of us are stretched thin time wise.  Aim to carve out as little as 30 mins a day for yourself (this may involve getting up earlier).  Use this time to focus on activities/goals that no one else is telling you to do.  It can be a project, hobby or just relaxing.  This will give you a sense of control over your time and boost up your happiness.
  • Eat nourishing food 80-90% of the time.  For the rest do what you want.  Eat till you’re satisfied not full, savour and sip.
  • Make gratitude a daily habit.  Be grateful for what you have.
  • Exercise.  Move. Every. Day.
  • Get plenty of sleep
  • Get into nature
  • Pursue a goal that reinforces your sense of purpose or gives a sense of achievement – this should be meaningful or important to you.  It could be a small goal like reading a book on gardening tips or a bigger goal like going to University to complete a degree.   But do something every day to advance that goal.  Working out what brings you meaning and sparks joy will make you feel a sense of accomplishment and purpose. Building your skills will make you feel good about yourself too.  Whether it’s gardening, cooking, learning a new sport, writing, doing a little bit everyday will boost your self-esteem and happiness.
  • Focus on the good things
  • Avoid comparing yourself to others
  • Face stress head on
  • Keep a journal  – helps you organise your thoughts, plan, cathartic
  • Acknowledge unhappy moments
  • Become a life long learner
  • Simplify your life
  • Slow down. Rest when you need to.
  • Do the things you love.  What do you love most?  Figure out 2-3 things you love doing most in life, the things that make you happiest, and make those the foundation of your day.
  • Stretch
  • Laugh
  • Declutter, tidy, organise
  • See friends
  • Plan your week
  • Have time away from your phone.  Do not scroll aimlessly.  Do not watch TV aimlessly.
  • Get into nature
  • Be creative – learn, practise, play.
  • Think about others.  Be nice.  I don’t mean you should be a pushover, just don’t insult people or think you are better than them.  Just be considerate, that’s all.  We all have bills to pay, jobs to get done and our own issues.  Don’t always make everything about yourself.
  • Complain less.  Complaining is the biggest waste of time, either do something about it or shut up.
  • Find your passion and follow it.  Seek purpose.
  • Live up to your values.
  • Find a self-care ritual e.g. a nice skin care routine or a green tea ritual, or whatever fills your cup.
  • Look after your finances.  Save – enrol in automatic saving plans, avoid getting into debt, reduce expenses, don’t overspend.
  • Give back; do something helpful in the community, or for someone you know i.e. help out with a friends kids.  Make a meal for a mum with a new baby.  Give someone a compliment
  • Take time to reflect
  • Revaluate your goals
  • Take care of your body – annual check-up with doctor.  Dentist.  Eye exam.  Skin check
  • Let go of grudges.  You are not what happened to you, you are how you choose to handle it.
  • Plan a trip/holiday.  Invest in experiences, not things.
  • Optimise your bedroom for sleep
  • Accept yourself
  • Seek challenges
  • Grow a garden
  • Encourage healthy living

Simple ways you can get better at being happy

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Keep learning

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Having goals

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