You woke up with every intention to tackle the day in the best mood ever. But after a cold morning shower and unexpected traffic on your commute, you’re over it. That is, until you see your colleague Gwendolyn, who, no matter what, is always in a good mood. Here, eight things she (and other happy people) does daily to boost her joy.

RELATED: 9 Secrets of Women Who Are Always in a Good Mood

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They Set a Goal

Some call this a to-do list, but organizing your brain for two minutes around a couple of must-do tasks can help you focus so you feel more accomplished (and happier) by the end of the day.

RELATED: 6 Reasons You’re Not Achieving Your Goals

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And Pick One Thing a Day They’re Grateful For

There’s a reason those sentence-a-day journals work. It’s all about jotting down something positive versus focusing on all the things that made you feel the worst. Because even the smallest thing—like a text from your BFF or something your hubby said—can work wonders when it comes to lifting your mood.

woman walking
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They Spend at Least 20 Minutes in Nature

It doesn’t matter if the sun is shining or it’s totally overcast. Popping outside to get some fresh air for as little as 20 minutes (say, over your lunch break) can dramatically improve your mood and reduce stress, according to studies like this one from Stanford University.

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And Do Their Best to Put Themselves First

No matter how many kids or emails you have to tend to, me time is important. Think about it: You’ll probably feel a lot more patient with others if you’ve already had 30 luxurious minutes to do something that’s just for you, like plowing through a magazine or getting a manicure. (Ahh, that’s better.)

woman eating breakfast
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They Eat Breakfast

Yep, hanger is real. If you go without an a.m. meal, it’s like you’re setting yourself up for irritability. Totally fine if all you have time for is a bowl of cereal or oatmeal. Or, if your morning already feels super rushed, try a make-ahead breakfast that you can eat on the go. (This kale quiche will keep in your fridge for a week.)

RELATED: 13 Mouthwatering Make-Ahead Breakfasts

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They Drink Plenty of Water

Just like skipping breakfast, dehydration (aka not drinking the recommended eight glasses a day) can definitely mess with your mood, according to a study by the University of Connecticut. What better reminder to keep a water bottle by your side at all times?

RELATED: 7 Things That Might Happen if You Drink a Glass of Water First Thing in the Morning

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They Listen to Music

Seriously, something as simple as cueing up Beyoncé during your commute (or via headphones at your desk) can increase your joy, according to research conducted by Philips Research Laboratories in the Netherlands.

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They Go to Bed by 10 p.m.

Sleep is like the happiness holy grail. If you don’t get enough of it, you’re bound to be crankier. (Duh.) The trick? Set an adult bedtime—and stick to it. (Yes, even if you’re in the middle of the best show ever on Netflix.)

RELATED: 9 Game-Changing Items to Help You Get a Better Night’s Sleep

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