Ranking Top 5 Habits Research Shows Will Make You Happier
From the Happiness PhD Project with Jackson Kerchis
A study published in the journal SSM – Mental Health found “simple, everyday behaviors” can significantly improve happiness.
While there may be a time and place for complicated interventions or expensive programs, it turns out small, intentional habits make an impact. And perhaps the most interesting part of this latest study?
The researchers didn’t just identify helpful habits — they ranked them.
The study surveyed more than 600 Australian adults and evaluated 15 behaviors that were promoted by a public mental health campaign. The goal was to see which habits were most closely linked with increased mental wellbeing.
Here are the top five behaviors and the size of their wellbeing impact compared to the baseline average in the study:
Talking with people outside your home daily tops the list, associated with a 19% boost in happiness above the average. Regular social interaction makes a meaningful difference. This squares with prior research from Epley & Schroeder. They found most people predict that chatting with a stranger will be relatively unpleasant. But when people are prompted to actually do these so-called “micro-interactions” they report improved mood.
Talking with people outside your home 1 to 6 times per week was next, giving an 11.6% boost. Even if a daily social outing is not an option for you, some consistent engagement outside your household is a strong predictor of wellbeing.
Spending time in nature every day came in third, contributing to a 9.6% boost in happiness. This aligns with emerging research into Forest Bathing also known as Shinrin-yoku. Originally developed in Japan, this is the practice of immersing yourself in nature and focusing on your sensory experience of the natural world. The practice has gained attention in the therapeutic community with some practitioners prescribing it to treat mental health issues. A meta-analysis suggests that while further research is needed, it shows promise for alleviating mental health symptoms, particularly anxiety.
Visiting with friends at least once per week was associated with a 9.1% increase in happiness. These deeper, intentional social connections appear to offer a strong buffer against stress and loneliness.
Getting physical activity every day rounded out the top five with an 8.2% happiness boost. Movement of any kind — walking, stretching, weightlifting, etc. — supports both physical and mental wellbeing. This stands on strong ground with prior systematic reviews which suggest exercise is an effective treatment for depression and is associated with better mental health.
Taken together, these findings offer a valuable roadmap to greater wellbeing: get out of the house and talk to people (strangers and friends), spend time in nature, and exercise (almost) every day.
Your happiness nerd,
Jackson K.
PS — Hat tip to Uncle John for the article recommendation.