It's the last day of the year: a day to be happy and full of joy and gratitude. Happiness is a state of mind that is characterized by feelings of contentment, joy, and fulfillment.

It is a subjective experience that varies from person to person and can be influenced by a variety of factors, including genetics, environment, and life experiences. 

In this article, we'll explore 10 science-backed ways to make yourself happy and improve your overall well-being. These tips are based on research from psychology, neuroscience, and other related fields, making them reliable and evidence-based. So, let's dive in and learn how to make ourselves happier!

1. Practice Gratitude

Gratitude is the key to happiness, according to numerous studies. When we focus on the good things in our lives, we train our brains to notice more positive experiences.

A study published in the Journal of Personality and Social Psychology found that people who wrote letters of gratitude reported higher levels of happiness and life satisfaction for up to one month after the study.

To practice gratitude, try keeping a gratitude journal or simply take a few minutes each day to reflect on the things you're thankful for.

2. Exercise Regularly

Exercise is not only good for our physical health but also our mental health. Regular exercise releases endorphins, which are the body's natural feel-good chemicals.

A study published in the Journal of Psychiatric Research found that people who exercised regularly reported lower levels of stress and anxiety.

To reap the benefits of exercise, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by the American Heart Association.

3. Connect with Others

Humans are social creatures, and connecting with others is essential for our happiness and well-being. A study published in the Journal of Social and Personal Relationships found that people who had strong social support networks reported higher levels of happiness and life satisfaction.

To connect with others, make an effort to spend time with loved ones, whether it's through phone calls, texts, or in-person meetings. Join a club or organization related to your interests or volunteer at a local organization to meet new people.

4. Learn Something New

Challenging yourself to learn something new can give you a sense of accomplishment and boost your confidence. A study published in the Journal of Personality and Social Psychology found that people who learned a new skill reported higher levels of happiness and life satisfaction.

Whether it's a new language, a musical instrument, or a new hobby, set a goal and work towards it consistently. Learning something new can also help prevent cognitive decline as we age.

5. Practice Self-Care

Taking care of yourself physically and mentally is essential for our happiness and well-being. A study published in the Journal of Health Psychology found that people who practiced self-care reported higher levels of happiness and life satisfaction.

To practice self-care, get enough sleep, eat healthy foods, and find ways to relax and unwind. Whether it's taking a bath, reading a book, or going for a walk in nature, find what works for you.

Self-care also includes taking care of your mental health by practicing mindfulness meditation or seeking therapy if needed.

6. Do Something Kind for Others

Helping others can give you a sense of purpose and make you feel happy. A study published in the Journal of Happiness Studies found that people who performed acts of kindness reported higher levels of happiness and life satisfaction.

Whether it's volunteering at a local organization or simply doing something kind for a friend or family member, find ways to give back to your community. Helping others can also improve your own mental health by reducing stress and anxiety levels.

7. Laugh

Laughter is the best medicine! Watching a funny movie or TV show, reading a humorous book, or spending time with people who make you laugh can boost your mood instantly.

A study published in the Journal of Personality and Social Psychology found that people who laughed more frequently reported higher levels of happiness and life satisfaction.

Laughter releases endorphins and can also improve cardiovascular health by reducing blood pressure levels. So, don't forget to laugh every day!

8. Focus on the Present

Don't dwell on the past or worry about the future; instead, focus on the present moment and enjoy what's happening right now.

A study published in the Journal of Consumer Research found that people who focused on the present moment reported higher levels of happiness and life satisfaction than those who focused on the future or past events.

To focus on the present moment, practice mindfulness meditation or simply take a few deep breaths and focus on your senses to bring yourself into the present moment. This can help reduce stress levels and improve overall well-being.

9. Set Goals

Having goals to work towards can give you a sense of purpose and make you feel happy when you achieve them. A study published in the Journal of Personality and Social Psychology found that people who set goals reported higher levels of happiness and life satisfaction than those who didn't set goals.

Whether it's a professional goal or a personal one, set realistic goals and work towards them consistently to achieve long-term happiness and success. Setting goals can also help prevent cognitive decline as we age by improving memory function.

10. Accept Yourself

Learn to love and accept yourself for who you are, flaws and all. A study published in the Journal of Personality and Social Psychology found that people who practiced self-acceptance reported higher levels of happiness and life satisfaction.

To practice self-acceptance, focus on your strengths and accomplishments rather than your weaknesses and failures. Treat yourself with kindness and understanding, and avoid comparing yourself to others.

Remember that everyone has their own unique journey, and yours is just as valuable as anyone else's! Self-acceptance can also improve your mental health by reducing stress and anxiety levels.

Conclusion

In conclusion, these 10 science-backed ways to boost happiness and well-being are simple yet effective strategies that can be easily incorporated into our daily lives.

By practicing gratitude, exercising regularly, connecting with others, learning something new, practicing self-care, doing something kind for others, laughing, focusing on the present, setting goals, and accepting ourselves, we can improve our overall happiness and well-being.

These tips are based on research from psychology, neuroscience, and other related fields, making them reliable and evidence-based. So, let's make a commitment to implement these strategies in our lives and enjoy the benefits of a happier and more fulfilling existence!