10 Sources of Happiness (That Aren’t Tied to Jobs, People or Money)

While we all want to be happy, our personality type can sometimes direct us towards things we assume will make us happy but which fall short of the mark. It’s like we’re wired to chase the soulmate (INFP), our boss's job (ENTJ) or the luxury car (ESTP) when, in reality, there are many other sources of happiness that don't require external validation or material possessions.

Naturally, we need a certain level of financial stability and healthy relationships in our lives. But beyond those essentials, happiness is an inside job! Here are 10 ways to find real happiness that doesn’t rely on your career, bank balance or other people. 

1. Start a New Hobby 

Hobbies are good for your mood and health — not an opinion, but a scientific fact. In one multi-country study, participants who had hobbies were healthier and happier, with more feelings of life satisfaction.

The reason? Hobbies encourage self-expression and relaxation. They’re also a good way to distract yourself from your worries, paving the way to being truly happy. While you might think you need money or a few extra hours a day to pursue your interests, many hobbies can be done for free or in small bursts of time. Some ideas include cooking, gardening, dancing (to your own playlist), or meditation. 

2. Take Walks in Nature 

You know how good you feel when you leave the sound of traffic and ringing office phones behind? Well, you don’t need to do anything drastic, like move to a cabin in the woods. Just taking regular walks in nature can reduce stress levels and boost your mood.

A study published in Landscape and Urban Planning found that when participants walked for 50 minutes in a natural setting like a woodland they experienced less anxiety, less rumination, and more positive emotions compared to people who walked for the same amount of time in urban settings. So it's not the exercise that's the key, but the environment you're in. Now you have a good reason to visit your neighborhood park more often! 

3. Get Short Bursts of Exercise 

You don’t need to spend hours in the gym to look good and feel better about yourself. Studies show that just 10 minutes of movement is enough to raise happiness levels. Aerobics, stretching and balancing exercises were found to be the most effective in making people happier.

Exercise lifts your mood by releasing endorphins, our “feel-good” chemicals, and it has pain-relieving functions. It also makes the brain increase its neurotrophin production. Neurotrophins are proteins that grow and maintain nerves, which boosts cognitive functions, making you happier and helping to stave off depression. There are plenty of at-home workout routines to help you get those minutes in — choose something that suits your schedule and personality type. 

4. Eat Fruits and Vegetables 

Your parents probably told you to eat your greens to stay healthy, but you might not realize that eating fresh produce can also make you happy. A Reuters study found that when people switched from a low fruits-and-vegetables diet to eating eight portions a day, their life satisfaction increased. Researchers said that the level of happiness was the equivalent of going from unemployed to having a job, which is pretty impressive!

Eating the rainbow works for happy health and happy feelings alike. Some fruits and veggies have been found to contain more mood-boosting carotenoids that increase optimism, and B12 that raises serotonin levels. 

5. Make Future Plans 

Looking forward to something, like a new job or family wedding, can make you happier. Researchers  discovered that just planning a vacation is enough to elevate your mood, and this feeling can last for up to eight weeks! 

You don’t have to plan a vacation, of course — having something else to look forward to, like a goal or hobby, also works. The important thing is that it gives you something positive to focus on in the future, and imagining yourself doing something fun or rewarding can bring you happiness in the present moment as well.

6. Feel Awe At Your Surroundings 

Glimmers are the small happy feelings you get from things that can elevate your mood and make you feel calmer. They might be from getting a hug or smelling fresh flowers — but a significant source of glimmers is looking at something much bigger and grander.

The "awe effect" is the one you experience when you see an astonishing natural or man-made wonder, like the Grand Canyon or a skyscraper. In a study published in Emotion, students filled out a questionnaire describing their feelings over a month and gave researchers saliva samples at the same time. The researchers found that students who experienced awe had lower levels of interleukin-6 in their saliva, a substance linked to stress. Simply: awe made them calmer and happier.

7. Spend Quality Time With Your Pet 

We’re always told that having a furry friend makes us happier, but what’s the science behind it? According to a study by the dog-walking website Rover, “pet people get outside more, exercise more, are generally happier and feel more loved than those without a dog or cat.”

Their experts say that dogs are a natural “nature prescription” because you have to go outside and walk them. And being a pet owner also makes you feel more loved, as anyone who's ever had a pet snuggle up with them knows. Researchers explain that, as humans, we need to feel connected to others. Pets give this to us with no disclaimer. It’s pure, unconditional love! 

8. Get Your Creative Juices Flowing 

Whether you like to play the guitar or write short stories, you know the natural high you experience when engaging in creative expression. Well, it’s not all in your head. A study published in The Journal of Positive Psychology found that people who did more creative activities experienced more positive emotions and “flourishing” than those who didn’t. Flourishing is an optimal state where we have a sense of purpose, engagement and social connection. 

If you’re lacking inspiration, try some brain hacks to boost your creativity — it could be as simple as doodling in a notepad.

9. Engage in Active Leisure 

When the weekend rolls around, do you engage in passive leisure (like watching Netflix) or active leisure (like playing soccer or going for a hike)? Research published in Social Psychological and Personality Science found that when a leisure activity required physical exertion, the people who engaged in it were happier. Examples of active leisure include sport, journaling, going to a museum or learning a new language. 

This makes sense. Getting out and doing things can give you a sense of accomplishment, and that makes you feel so much better about yourself than if you’re zoning out in front of a screen. 

10. Feel All Your Feelings 

You want to feel happy, so it might sound weird to say you should let anger, sadness and other feelings take the stage. But trying to push aside your negative feelings can backfire, since they tend to bounce back stronger. You know what they say: what you resist, persists. 

Research published in Emotion found that focusing on being happy and trying to block out all other feelings can actually cause you to feel less happiness. You can’t force it! If you want to be truly happy, let all your emotions play out and pass like clouds across the sky, instead of trying to chase them away.