How to Feel Happier in 30 Days

Whether it's work, home or just life, we all know that familiar “blah” feeling. Whatever the reason, we could all use a major mood boost. Here, 30 easy ways to raise your spirits every day. 

Quiz How Happy Are You?

30happy citrus

Day 1: Sniff A Grapefruit

Did you know? Smelling citrus can help reduce stress and decrease overall mood disturbance. (Pass the grapefruits, please!)

30happy facebook

Day 2: Comment On Your Bestie’s Pics

A study conducted by Carnegie Mellon University shows that interacting with friends on Facebook actually increased users’ feelings of well-being. So go ahead, let Jules know you “LYSM.”


30happy running

Day 3: Hit The Gym

A half hour of cardio isn’t just great for your overall health—it also helps release endorphins that boost your mood long after that sweat sesh.

30happy pillow

Day 4: Skip The Extra Episode

Sure, we’re all guilty of binge-watching shows here and there. But when eight episodes of Breaking Bad eat into your sleep, it’s time for a change. Make sure you’re getting at least seven hours of shut-eye to avoid any crankiness the next day. 

30happy vase

Day 5: Buy Yourself Flowers

The easiest way to brighten your mood? Create a cheery environment with a fresh bouquet.

30happy dog

Day 6: Have Some Fun With Fido

Don’t have your own four-legged friend? Offer to walk your neighbor’s dog for an hour, since people with pets are proven to be generally happier than those without. 

30happy coloring

Day 7: Grab The Crayons

A study published in the Journal of Occupational and Organizational Psychology shows coloring can reduce stress and improve concentration and quality of sleep. So grab a coloring book and get to it.

30happy walk

Day 8: Go For A Walk

Specifically, one where you can see trees. Stanford researchers have found that a 90-minute walk through a natural setting can decrease depressive thoughts.

30happy nature

Day 9: Google The Outdoors

Can’t get outside? Interestingly enough, even just looking at pictures of green spaces can help improve mood and reduce stress.

30happy meditation

Day 10: Meditate

Sitting in silence for 15 minutes can seem pretty tough at first, but taking time each day to relax and focus can reduce stress, pain and depression.

30happy carrots

Day 11: Add An Extra Serving Of Fruits And Veggies

Not only are they good for your physical health, they can also improve mental health as well.

30happy picture food

Day 12: Snap Of Pic Of Your Meal

No wonder foodies are so happy. Research published in the Journal of Personality and Social Psychology shows people who take pictures of a positive experience are actually enjoying the moment more.

30happy coffee

Day 13: Pour A Cup Of Joe

Go ahead, have a second cup. The Journal of the American Medical Association says that coffee has been proven to reduce the risk of depression by 20 percent over a ten-year span.

30happy song

Day 14: Listen To This Song

The song “Weightless” by Marconi Union was actually created with stress reduction in mind, and was shown to reduce listeners’ anxiety by a whopping 65 percent. Permission to listen on repeat: granted.

30happy paris

Day 15: Book Your Next Trip

Spending money on experiences (hellooo, Paris) gives us more happiness than dishing out for material objects such as a new TV, according to a Cornell University study. BRB, checking Expedia.

30happy cats

Day 16: Watch A Silly Video

Think of this as your excuse to watch cat videos at work: They could be the ticket to better productivity (and a good laugh), according to one study from the University of New South Wales. Participants who completed tedious tasks with a short LOL clip in between (versus a neutral video clip) were able to concentrate twice as long.  

30happy chocolate

Day 17: Bite Off Some Dark Chocolate

It’s packed with mood-lifting polyphenols and blood-pressure-decreasing antioxidants. Oh, and it’s damn delicious. 

30happy stretch

Day 18: Do Some Stretching

Not only will it help increase flexibility and benefit your posture and muscles, it also reduces blood pressure, which can help combat stress.

30happy upset

Day 19: Freak Out

When all else fails, releasing some negative energy can help you bounce back from a stressful day. Scream into a pillow, yell out the window, take a kickboxing class…whatever it takes to get it out of your system.

30happy pickles

Day 20: Eat A Pickle

Whether you’re at a dinner party or going on a date, several studies conducted at the University of Maryland and William and Mary found that fermented foods (pickles, yogurt, kimchi) can lessen anxiety.

30happy journal

Day 21: Keep A Journal

There’s something cathartic about sitting and jotting down your thoughts, but you don’t have to commit to a full-blown dairy. Just write a couple notes to reflect on your day, week or even month.

30happy thankyou

Day 22: Give Thanks

Phil from Finance helped you figure out your taxes? Showing gratitude isn’t only great for the recipient, it’s also a major mood booster for you. Win-win. 

30happy deskercise

Day 23: Do Some Deskercizes

Not only will it help improve your posture and give you a few minutes to de-stress, it also releases endorphins.

30happy yellow

Day 24: Add Color To Your Ensemble

Yes, you can pull off bright and sunny yellow. It’ll help you stay cheery and keep your spirits up even on the grayest of days.

30happy letter

Day 25: Send A Handwrittten Note

Having a pen pal can brighten your mood and give you something to look forward to. Plus, snail mail is the best.

30happy drinks

Day 26: Grab Drinks With An Old Friend

There’s nothing quite like catching up with a long-lost pal to make you feel satisfied and fulfilled…especially when you’ve been meaning to for, like, months. Make a point to follow through, even if it means skipping the gym (we won’t tell).

30happy bath

Day 27: Pamper Yourself

A massage, a manicure or just a sheet mask and The Bachelor on the DVR: Indulging in some R&R can have a big impact on overall mood.

30happy texting

Day 28: Cancel Plans

OK, we know we said you should grab drinks with a friend. But it’s also fine to bail if you’re feeling overwhelmed. According to one study published in the British Journal of Psychology, flaking out can actually make you happier since it gives you that necessary me-time you’ve been craving all day. (Self-induced guilt trip not included.)

30happy yoga

Day 29: Channel Your Inner Yogi

Nope, you don’t have to be a master of the scorpion pose to know that yoga can relax the mind and body and reduce stress. Start with some super-easy moves (child’s pose, anyone?) and feel the anxiety melt away.

30happy woman laughing

Day 30: Choose Happiness

Yep, life’s little hiccups can get us down. But opting for, well, optimism, can make a world of a difference in your life and the lives of those around you. Go on, get happy. 


Director, Branded Content + Cohost, Royally Obsessed Podcast

As Director of Branded Content at Gallery Media Group, Roberta helps oversee the ideation and execution of sponsored content and experiential campaigns across PureWow and ONE37pm...