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9 Things You Can Do to Be Happy in the Next 30 Minutes

Being happier doesn’t have to be a long-term ambition. You can start right now. In the next 30 minutes, tackle as many of the following suggestions as possible. Not only will these tasks themselves increase your happiness, but the mere fact that you’ve achieved some concrete goals will boost your mood.

1. Raise your activity level to pump up your energy. If you’re on the phone, stand up and pace. Take the stairs instead of the elevator. Put more energy into your voice. Take a brisk 10-minute walk. Even better…

2. Take a walk outside. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning.

3. Reach out. Send an e-mail to a friend you haven’t seen in a while, or reach out to someone new. Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you’ll also strengthen your feelings of friendliness for other people.

4. Rid yourself of a nagging task. Deal with that insurance problem, purchase something you need, or make that long-postponed appointment with the dentist. Crossing an irksome chore off your to-do list will give you a big rush of elation.

5. Create a more serene environment. Outer order contributes to inner peace, so spend some time cleaning off your desk and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do.

6. Do a good deed. Introduce two people by e-mail, take a minute to pass along useful information, or deliver some gratifying praise. In fact, you can also…

7. Save someone’s life. Sign up to be an organ donor, and remember to tell your family about your decision. “Do good, feel good” — it really works!

8. Act happy. Fake it 'til you feel it. Research shows that even an artificially induced smile boosts your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.

9. Learn something new. Think of a subject that you wish you knew more about and spend 15 minutes on the Internet reading about it, or go to a bookstore and buy a book about it. But be honest! Pick a topic that really interests you, not something you think you "should" or "need" to learn about.

Some people worry that wanting to be happier is a selfish goal, but in fact, research shows that happier people are more sociable, likable, healthy, and productive — and they’re more inclined to help other people. By working to boost your own happiness, you’re making other people happier, too.

The Two-Week Stress-Less Plan

Feeling overwhelmed? Stop stress in its tracks with this 14-day relaxation regimen.

by Stacey Colino

Monday

Day 1: See the big picture. When obstacles pop up, ask yourself how stressful the situation really is: Will this matter in three months? Three years? For issues with long-term repercussions, write down exactly what you think the problem is or how the situation needs to change. Brainstorm about what you can do to move toward a better outcome, itemize the steps that must be taken, then create a concrete plan of action.

Tuesday

Day 2: Survey your support system. Make a list of people you could turn to for advice and hands-on help in a pinch. You’ll probably realize you have more people to rely on for emotional, practical, or financial support than you thought you did. Knowing that they’re there can mitigate the effects of stress and make you feel more resilient.

Wednesday

Day 3: Plant something. Whether it’s a window box or a row of bulbs, caring for greenery can have a positive effect on your well-being. A recent study put heart-disease patients in a horticultural-therapy class. Immediately after the class, their heart rates were lowered and their moods improved. Gardening can help shift the focus away from the stressors in your life and calm you down.

Thursday

Day 4: Take tea. A British study found that regularly drinking black tea can lower levels of stress hormones and induce feelings of relaxation. Just be mindful of how much caffeine you drink before bedtime.

Friday

Day 5: Get a chair massage. These short massages now offered in salons, malls, and airports can work wonders on chipping away accumulated stress. Even a 15-minute massage can calm nerves. Or try this DIY solution a few times a day: Place your left hand in front of you, palm-side up with your fingers together, and using your right thumb, massage the fleshy spot between your left thumb and index finger in a circular motion while you slowly count to 15.

Saturday

Day 6: Play on the web. Doing online puzzles, like solitaire or sudoku, can decrease stress and improve mood, according to research from East Carolina University, in Greenville, North Carolina. Because you’re distracted from your worries by the game, your nervous system can relax. Find a game you like, one you become so absorbed in that you lose all track of time, and play it daily.

Sunday

Day 7: Bless yourself. Focusing on what you’re grateful for flips a switch in your brain: When you let good things take center stage, the stressful ones can recede. Make a list of three to five specific things you’re thankful for―your husband did the laundry today, the new album you downloaded, and so on. With daily practice, gratitude will soon become a more natural state of mind.

Monday

Day 8: Think pink. You may find it too girly to wear, but, surprisingly, a bubblegum shade of pink originally called Baker-Miller Pink has been shown to have a temporary soothing effect, actually lowering blood pressure. To add a little pink to your day (without repainting your office), make your screen saver a bright pink image, store papers in pink file folders, put a pink pillow on your chair, or jot memos on pink Post-it Notes.

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday