Let’s be honest: deciding to be happy can feel like a big ask these days. When the world around you seems like it’s permanently stuck in “dumpster fire” mode, choosing happiness might seem impossible or even naive. But what if I told you that happiness isn’t a magical feeling that descends upon you when life is perfect? What if it’s a practice, a process, and most importantly, a choice?
That’s where the happiness journey begins—with the decision to take the trip. Choosing happiness means saying to yourself, “I’m going to prioritize my mental well-being, no matter how messy life gets.”
But here’s the twist: the first step on this journey doesn’t look like it’s about your “mental” well-being at all. It looks a lot more like taking care of your physical well-being.
Why? Because happiness isn’t just about your mindset—it’s deeply connected to your body and its needs. Science shows us that feeling good starts with the basics: sleep, nutrition, and movement. Let’s break that down.
Step 1: Prioritize a Good Night’s Sleep
Sleep isn’t a luxury; it’s a cornerstone of happiness. Studies have shown that even one night of poor sleep can leave you feeling irritable, foggy, and stressed. On the flip side, getting enough high-quality sleep improves your mood, memory, and resilience.
If you’re serious about choosing happiness, the first thing you need to do is create a sleep-friendly routine. That might mean setting a regular bedtime, avoiding screens an hour before bed, or investing in blackout curtains. Treat sleep like the essential happiness foundation it is.
Step 2: Nourish Your Body with the Right Nutrients
The food you eat doesn’t just affect your thighs; it’s also critical for your mental health. Your gut is sometimes called your “second brain” because it produces many of the neurotransmitters that regulate your mood, like serotonin. And what does your gut need to thrive? Nutrients, especially fiber.
Fiber helps keep your gut bacteria happy, and in turn, those bacteria help you feel happier. Add some whole grains, fruits, vegetables, and legumes to your plate. Small changes can make a big difference. But don’t deprive yourself of the good stuff—nobody’s ever been happy on a deprivation diet. Just treat your nutritional choices like the essential happiness fuel they are.
Step 3: Get Moving—Even a Little
When you’re feeling down, exercise might be the last thing you want to do. But here’s the science-backed truth: moving your body is one of the fastest ways to boost your mood. Physical activity releases endorphins, which are your body’s natural “feel-good” chemicals. Even a brisk 10-minute walk can shift your perspective.
Don’t think of movement as punishment for your body. Think of it as a celebration of what your body can do. Find something you enjoy, whether it’s dancing, swimming, yoga, or simply stretching. The key is to move regularly, not perfectly.
The Truth About Choosing Happiness
Making the choice to start your happiness journey doesn’t mean you’ll feel joyful every moment of every day. It doesn’t mean you’ll never have bad days, or that the world will suddenly become less complicated. What it does mean is that you’re committing to doing the work—to taking care of your body, honoring your needs, and creating space for joy, even when life feels heavy.
It’s not easy, but it is worth it. Happiness is good for you and also for the people around you. Happiness isn’t about ignoring the hard stuff. It’s about building a foundation that helps you weather the storm and still find moments of light.
So, are you ready to take that first step? Pack your metaphorical suitcase with some extra fiber, a pair of walking shoes, and a cozy blanket for better sleep. Your happiness journey awaits.