The Science of Happiness: Proven Habits for a Fulfilling Life

The majority of Americans are not experiencing much happiness these days. According to a poll, only 19% of the surveyed individuals described themselves as “very happy.” Other comparable studies also demonstrated low happiness ratings. While not entirely surprising given the turbulent economy and other concerns, these insights reveal that many people are not reaping the benefits of daily fulfillment.

Happiness has long been associated with numerous personal and familial benefits. When we are happy, we are less likely to be burdened by the devastating effects of stress, such as an increased risk of developing cardiovascular conditions. We can also increase our productivity, which can positively impact our ability to find employment and earn promotions.

If you are attracted to the advantages of happiness, you can take steps to cultivate your happiness. Making just a few adjustments to your schedule, activities, and mindset can profoundly impact the joy, peace, and gratitude you experience.

1. Practice being in the moment.

When your mind seems racing every minute of every day, it’s hard to feel happy or content. On the contrary, you are more likely to be overwhelmed by worry and frustration. The solution to controlling your thoughts is to practice mindfulness.

From a broad perspective, mindfulness is living in the present moment. Practicing this helps you stay grounded and enables you to concentrate on the positive events occurring. To get started, consider using technology to your advantage. Top free meditation apps, such as Mindfulness, Smiling Mind, and Healthy Minds Program, can serve as a springboard for improving your ability to stay present and prevent your worries from wandering.

2. Stay connected with others.

Globally, around one-quarter of adults report experiencing loneliness. Isolation and loneliness only exacerbate unhappiness. Therefore, a key way to break the cycle of unhappiness is to surround yourself with people whose presence uplifts you.

These could be anyone from family members and friends to neighbors or recreational sports teammates. They could also be colleagues. For example, if you usually work from home, consider scheduling in-person or online gatherings with coworkers. You will feel more socially connected and less isolated.

3. Focus on your body.

Neglecting your physical and nutritional well-being will only contribute to your unhappiness. With that in mind, let’s get started. Every day, participate in an activity for at least 30 minutes. Just walking your dog can improve your mood.

In addition to exercising, nourish your body with healthier foods. Too many of us have embraced a fast-food, UberEats lifestyle. The less nutritious your meals are, the worse your body will feel. That does not help increase your happiness.

4. Set aside time for activities you like.

Do you feel like your days and nights are so busy that you never get the chance to take a break? Your busy schedule might be contributing to your lack of fulfillment. Rather than continuing on the same path, slow down. Take a break once in a while and indulge in your favorite hobby.

Do you love to read? Allow yourself to read for at least 15 minutes uninterrupted before bedtime. It’s a good way to quiet your thoughts and step away from the overstimulation of screens. Are you someone who enjoys working with your hands? Engage in an activity such as woodworking, painting, crocheting, or baking. You will experience an endorphin rush from doing something enjoyable.

When you’re happy, you can feel better about your life and bring your best self to everything you do. You can also serve as a role model for happiness for those around you. Therefore, start working on finding your “happy place” right away. It’s beneficial for you and those in your circle of influence.

Mike Szczesny is the owner and vice president of EDCO Awards & Specialties, a dedicated supplier of employee recognition products, branded merchandise, custom awards, and athletic awards. Szczesny takes pride in EDCO’s ability to help companies go the extra mile in expressing gratitude and appreciation to their employees. He resides in Fort Lauderdale, Florida.   


Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

11 Responses to The Science of Happiness: Proven Habits for a Fulfilling Life

  1. Ali says:

    Greetings Mike,

    Amazing article on happiness! I loved reading about the proven habits that can improve our happiness and well-being.

    I would like to suggest another habit that has worked wonders for me: exercise. I exercise for 30 minutes every day, and it makes me feel energized, confident, and happy. Exercise also helps me sleep better, improve my health, and reduce my stress.

    Also, I am feeling more power in my arms 😉, that’s a great feeling itself.

    I got inspired to exercise regularly after reading a book called Spark by John Ratey, which is a fascinating exploration of how exercise affects our brain and mood. He reveals how exercise can enhance our memory, creativity, and intelligence.

    Thank you for your informative and inspiring post. I can’t wait to read more from you.



  2. sinodaf says:

    Absolutely! Cultivating happiness is essential for overall well-being.

  3. koyax581 says:

    Prioritizing happiness not only enhances our mental health but also contributes to better physical health and increased productivity.

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    Pearland Concrete Contractors is disheartening to see low happiness levels in recent surveys, but the link between happiness and overall well-being is clear.

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