Happiness is something we all strive for, but its pursuit can often feel elusive. It’s easy to think of happiness as the absence of suffering or the accumulation of pleasures, but in reality, it’s about being fully engaged with life, including its challenges. Happiness isn’t found in a life free from struggle—it’s found in how we navigate and grow through those challenges. Here are five ways to boost your happiness right now, grounded in a deeper understanding of what it truly means to be happy.

5 ways to instantly boost happiness right now!

1. Accept Unhappiness and Learn from It

One of the biggest misconceptions about happiness is that it can exist without suffering. In truth, unhappiness is a necessary part of life that helps us discover our purpose. We think that in order to be happy, we must avoid negative emotions, but the opposite is true. To be fully alive, we must accept both the highs and lows of our emotional experiences.

When you feel sadness, anger, or fear, instead of trying to push these emotions away, embrace them. Name your emotions—”I feel sad” or “I feel angry”—and observe them. This act of labeling your emotions engages your prefrontal cortex, the part of the brain responsible for thoughtful reflection and problem-solving.

By stepping back and analyzing your feelings—asking yourself, What is this teaching me? or How can I grow from this? – you can transform negative emotions into opportunities for personal growth. Over time, this ability to make negative emotions metacognitive (thinking about them) becomes a powerful tool for building a happier, more resilient mindset.

2. Understand Your Baseline

Did you know that about 50% of our happiness is influenced by genetics? While life circumstances and personal choices contribute to our well-being, half of our happiness is linked to our natural disposition. The remaining 50% is made up of 25% environmental factors (such as social support or life events) and 25% from within our control.

Therefore, a key to happiness is understanding your baseline – the natural state of happiness you were born with – and working with it. If you constantly push yourself to be someone you’re not, or chase goals that don’t align with your true self, you may be unnecessarily exhausting yourself.

Happiness isn’t about fitting a certain mold; it’s about aligning with your inherent strengths and embracing who you are. So focus on activities and relationships that bring you joy and utilize your natural talents and you will find contentment comes more easily.

3. Love More

Love is one of the most potent drivers of happiness. Interestingly, showing love is often easiest when you don’t feel like it. Many people think that love is a feeling that must come first, but it’s actually an act of will. When you feel distant or irritated, that’s precisely when to make the effort to express love. Whether it’s telling someone you care about them, offering a kind gesture, or simply listening without judgment, acts of love can dramatically shift your own happiness.

Why is this? Love breaks down the walls of pride and ego that often hinder connection. Pride tells us to protect ourselves, to hold back, but love invites vulnerability and openness. It’s not always easy, but by making the effort to love others – especially when it feels hard – you strengthen your own sense of well-being.

4. Choose Gratitude

Gratitude is one of the most effective ways to shift your mindset and immediately boost your happiness. When you practice gratitude, you train your brain to focus on what you have, rather than what you lack. Research consistently shows that people who regularly express gratitude report feeling happier and more content with their lives.

You don’t need to wait for a big moment of gratitude to feel its benefits. Start small. Each day, take a moment to acknowledge something you’re thankful for—whether it’s the people in your life, your health, or even the simple pleasure of a hot cup of coffee. Over time, this practice will reorient your perspective, helping you see the abundance in your life rather than what’s missing.

5. Manage Your Wants

Finally, happiness is not about having more; it’s about wanting less. Our society often equates happiness with acquiring things – new gadgets, experiences, or status symbols. But the reality is, the more we desire, the more dissatisfaction we feel! Instead of focusing on what you don’t have, practice managing your wants.

One powerful exercise is creating a “reverse bucket list.” Write down the things you think you want or crave—new clothes, a bigger house, a dream vacation—and then reflect on them. Ask yourself: Do I really need this? What if I never got it? Attempt to detach from the desire and recognize that happiness doesn’t come from accumulating more.

Another power exercise would be to go on a “consumption fast” where you only purchase essential items (like food and necessities), and refrain from browsing shopping websites or watching ads. This will help you realize how little you truly need and how much you already have.

Happiness isn’t a destination – it’s a way of living, and it’s more within your control than you might think. By accepting both your joy and unhappiness, understanding your baseline, loving others, practicing gratitude, and managing your wants, you can transform your mindset and cultivate a more fulfilling life. These five practices certainly will not eliminate all the challenges in life, but they damn sure will help you face them with a deeper sense of purpose and a more joyful mindset – which makes life a hell of a lot easier.

James Killian, LPC is the Principal Therapist & Owner of Arcadian Counseling in Greater New Haven, CT where they specialize in helping over-thinkers, high achievers, and perfectionists reduce stress, increase fulfillment and enhance performance so they can move From Surviving To Thriving.