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USA Today
02-05-2025
- Lifestyle
- USA Today
Dopamine décor favors emotions over aesthetics: Happy home, happy life
Matt Alderton USA TODAY Network When you're happy, your whole body knows it. Your heart races. Your face flushes. Your breath quickens. The butterflies in your stomach flutter. And then there's your brain. When you're happy, its neural nooks and crannies flood with 'happiness hormones' like dopamine, serotonin and oxytocin. By eliciting feelings of joy, accomplishment, pleasure, satisfaction and self-esteem, they reinforce healthy habits that help you survive and thrive. Sunlight, exercise, music, memories and pets are just a few of the many things that can stimulate happiness at the neurochemical level, research suggests. But happiness doesn't flow only from your activities. It's also an important byproduct of your surroundings. 'When you're looking at things in your environment, your retina is actively sending messages to your brain that directly impact how you feel,' explains Anita Yokota, a licensed family and marriage therapist, interior designer and author of Home Therapy: Interior Design for Increasing Happiness, Boosting Confidence and Creating Calm. 'So, it's really important to be intentional about what we bring into our homes.' Indeed, a 2019 study by the Happiness Research Institute found that 73 percent of people who are happy with their homes also are happier in general. Need a break? Play the USA TODAY Daily Crossword Puzzle. So powerful is the home-happiness connection that it went viral on social media in 2023: The hashtag #dopaminedecor had more than 173 million views on TikTok as of late January. 'Instead of triggers — things that increase our blood pressure and the stress hormone cortisol — dopamine décor is all about finding what I call glimmers: things that bring us joy,' Yokota says. Although neither homes nor happiness are one-size-fits-all, a few universal design principles can help anyone create a space that makes them smile. Show your true colors Color can instantly change how rooms — and people — feel, says Chelsea Foy, founder and editor of the lifestyle blog Lovely Indeed and author of The Happy Home: The Ultimate Guide to Creating a Home That Brings You Joy. Her personal favorite, yellow, makes her feel energized and uplifted. 'There's a small bank of cabinets in my laundry room that I painted a mustardy yellow, and every time I pass by, it makes me smile,' she says. Although warm hues tend to be stimulating and cool shades soothing, there's no 'bad' color. It's a matter of personal preference, notes Foy, who says even small pops of color can make a big impact. Consider creating an accent wall with paint or wallpaper; peppering rooms with bold pillows, lamps and accessories; or making flamboyant focal points out of rugs, artwork or furnishings. 'It could be a fantastic pink couch you found at a thrift store, or a painting that dominates a wall,' Foy says. 'Beige can be beautiful, but we need things that make our spaces feel vibrant.' Don't be a square Shapes also can be impactful, says industrial designer Ingrid Fetell Lee, author of Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. 'Research shows that when we look at angular objects, the amygdala — the part of our brain that's associated with fear and anxiety — lights up. When we look at round shapes, that part of our brain stays silent,' explains Lee, who suggests round instead of square tables, mirrors and picture frames. 'If you notice the way you move in a space with sharp angles, you tend to be a little more cautious. You don't want to bang your shin on the coffee table, whereas in a space with lots of rounded shapes you feel very at ease.' Sacred symmetry works In 2016, scientists at the University of Chicago conducted an experiment in which they showed students pictures of either orderly or disorderly environments, then gave them a math test. The students who saw messy rooms were more likely to cheat, according to researchers, who cited asymmetry as a hallmark of disorderly spaces. 'There's something destabilizing about asymmetrical environments that influences the way we behave,' suggests Lee, who says you can bring more symmetry to spaces by decorating in pairs — two nightstands flanking a bed or two plants flanking a large piece of artwork — or by choosing wallpapers and fabrics with repeating patterns. Clutter disrupts joy A common cause of asymmetry is clutter. 'Clutter increases the stress hormone cortisol. … When we see clutter, it actually increases our blood pressure,' explains Yokota, who recommends using baskets, bins and trays to organize clutter in closets, drawers and pantries, and on surfaces like counters and desktops. 'I'm a huge proponent of using vertical space, so I also love hooks. … I put 3M hooks on the beautiful porcelain waterfall countertop in my kitchen because that's where my kids' backpacks land, and if I had to see a backpack on the floor there, it would drive me crazy.' It's as important to remove emotional clutter as it is physical clutter, says interior designer Rebecca West, CEO of Seriously Happy Homes and author of Happy Starts at Home: Change Your Space, Transform Your Life. She recalls a recently divorced client, for example, who got rid of a bookcase that reminded her of her marriage. 'As soon as she put it on the curb, it was like 100 pounds had been lifted from her shoulders,' West says. Embrace the element of surprise Creating small moments of whimsy and surprise gives you little sparks of joy whenever you see them, says interior designer Betsy Wentz, author of Design Happy: Colorful Homes for the Modern Family. Instead of art, for example, Wentz likes to frame and hang colorful scarves or cool bedsheets. And for fun accessories, she applies tinted lacquer to mirrors, light fixtures and knickknacks. 'You can lacquer anything,' says Wentz, who recalls a grandfather clock she once transformed for a client. 'It had belonged to her husband's great-grandfather. We lacquered it and put in fabric panels behind where the pendulum swings. Now it's a really fun, unexpected piece. It looks like an antique, but it's a bright citron yellow.' Wallpaper also can achieve a similar effect. You can put it on ceilings, in drawers, in alcoves or even in closets. For example, Lee cites a client who put butterfly wallpaper in the entryway closet where her kids store their coats and shoes. 'Now, whenever they leave the house, her kids say, 'To the butterflies!'' says Lee, who once painted big yellow cabana stripes in a closet of her own. 'I would forget about them, and then I'd open the closet and get a big burst of sunshine.' Create community Close relationships and social connections are the biggest determinants of happiness, according to the Harvard Study of Adult Development, one of the world's longest-running studies of adult life. To nurture them in your home, design spaces in ways that maximize social attachment. 'Instead of making your furniture face one way to the TV in the living room, consider having more of a circular furniture flow,' Yokota suggests. 'For me, swivel chairs give a big dopamine hit. Nowadays we have these open concepts where the kitchen and family rooms are connected. I love using swivel chairs in those spaces so you can easily interact with people on either side of you.' Wax nostalgic Scientists have found that nostalgic experiences activate not only the areas of the brain associated with memory, but also those associated with pleasure. That's why Foy likes decorating with personal mementos instead of meaningless bric-a-brac — sentimental souvenirs from treasured travels, for example, or framed artwork from her kids. 'I like looking into my space and seeing things that bring back good memories,' she says. 'Filling your home with physical representations of a life well lived … brings warmth to a space and allows you to see yourself in it.'
USA Today
02-05-2025
- Lifestyle
- USA Today
Dopamine décor favors emotions over aesthetics: Happy home, happy life
Dopamine décor favors emotions over aesthetics: Happy home, happy life When you're happy, your whole body knows it. Your heart races. Your face flushes. Your breath quickens. The butterflies in your stomach flutter. And then there's your brain. When you're happy, its neural nooks and crannies flood with 'happiness hormones' like dopamine, serotonin and oxytocin. By eliciting feelings of joy, accomplishment, pleasure, satisfaction and self-esteem, they reinforce healthy habits that help you survive and thrive. Sunlight, exercise, music, memories and pets are just a few of the many things that can stimulate happiness at the neurochemical level, research suggests. But happiness doesn't flow only from your activities. It's also an important byproduct of your surroundings. 'When you're looking at things in your environment, your retina is actively sending messages to your brain that directly impact how you feel,' explains Anita Yokota, a licensed family and marriage therapist, interior designer and author of Home Therapy: Interior Design for Increasing Happiness, Boosting Confidence and Creating Calm. 'So, it's really important to be intentional about what we bring into our homes.' Indeed, a 2019 study by the Happiness Research Institute found that 73 percent of people who are happy with their homes also are happier in general. So powerful is the home-happiness connection that it went viral on social media in 2023: The hashtag #dopaminedecor had more than 173 million views on TikTok as of late January. 'Instead of triggers — things that increase our blood pressure and the stress hormone cortisol — dopamine décor is all about finding what I call glimmers: things that bring us joy,' Yokota says. Although neither homes nor happiness are one-size-fits-all, a few universal design principles can help anyone create a space that makes them smile. Show your true colors Color can instantly change how rooms — and people — feel, says Chelsea Foy, founder and editor of the lifestyle blog Lovely Indeed and author of The Happy Home: The Ultimate Guide to Creating a Home That Brings You Joy. Her personal favorite, yellow, makes her feel energized and uplifted. 'There's a small bank of cabinets in my laundry room that I painted a mustardy yellow, and every time I pass by, it makes me smile,' she says. Although warm hues tend to be stimulating and cool shades soothing, there's no 'bad' color. It's a matter of personal preference, notes Foy, who says even small pops of color can make a big impact. Consider creating an accent wall with paint or wallpaper; peppering rooms with bold pillows, lamps and accessories; or making flamboyant focal points out of rugs, artwork or furnishings. 'It could be a fantastic pink couch you found at a thrift store, or a painting that dominates a wall,' Foy says. 'Beige can be beautiful, but we need things that make our spaces feel vibrant.' Don't be a square Shapes also can be impactful, says industrial designer Ingrid Fetell Lee, author of Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness. 'Research shows that when we look at angular objects, the amygdala — the part of our brain that's associated with fear and anxiety — lights up. When we look at round shapes, that part of our brain stays silent,' explains Lee, who suggests round instead of square tables, mirrors and picture frames. 'If you notice the way you move in a space with sharp angles, you tend to be a little more cautious. You don't want to bang your shin on the coffee table, whereas in a space with lots of rounded shapes you feel very at ease.' Sacred symmetry works In 2016, scientists at the University of Chicago conducted an experiment in which they showed students pictures of either orderly or disorderly environments, then gave them a math test. The students who saw messy rooms were more likely to cheat, according to researchers, who cited asymmetry as a hallmark of disorderly spaces. 'There's something destabilizing about asymmetrical environments that influences the way we behave,' suggests Lee, who says you can bring more symmetry to spaces by decorating in pairs — two nightstands flanking a bed or two plants flanking a large piece of artwork — or by choosing wallpapers and fabrics with repeating patterns. Clutter disrupts joy A common cause of asymmetry is clutter. 'Clutter increases the stress hormone cortisol. … When we see clutter, it actually increases our blood pressure,' explains Yokota, who recommends using baskets, bins and trays to organize clutter in closets, drawers and pantries, and on surfaces like counters and desktops. 'I'm a huge proponent of using vertical space, so I also love hooks. … I put 3M hooks on the beautiful porcelain waterfall countertop in my kitchen because that's where my kids' backpacks land, and if I had to see a backpack on the floor there, it would drive me crazy.' It's as important to remove emotional clutter as it is physical clutter, says interior designer Rebecca West, CEO of Seriously Happy Homes and author of Happy Starts at Home: Change Your Space, Transform Your Life. She recalls a recently divorced client, for example, who got rid of a bookcase that reminded her of her marriage. 'As soon as she put it on the curb, it was like 100 pounds had been lifted from her shoulders,' West says. Embrace the element of surprise Creating small moments of whimsy and surprise gives you little sparks of joy whenever you see them, says interior designer Betsy Wentz, author of Design Happy: Colorful Homes for the Modern Family. Instead of art, for example, Wentz likes to frame and hang colorful scarves or cool bedsheets. And for fun accessories, she applies tinted lacquer to mirrors, light fixtures and knickknacks. 'You can lacquer anything,' says Wentz, who recalls a grandfather clock she once transformed for a client. 'It had belonged to her husband's great-grandfather. We lacquered it and put in fabric panels behind where the pendulum swings. Now it's a really fun, unexpected piece. It looks like an antique, but it's a bright citron yellow.' Wallpaper also can achieve a similar effect. You can put it on ceilings, in drawers, in alcoves or even in closets. For example, Lee cites a client who put butterfly wallpaper in the entryway closet where her kids store their coats and shoes. 'Now, whenever they leave the house, her kids say, 'To the butterflies!'' says Lee, who once painted big yellow cabana stripes in a closet of her own. 'I would forget about them, and then I'd open the closet and get a big burst of sunshine.' Create community Close relationships and social connections are the biggest determinants of happiness, according to the Harvard Study of Adult Development, one of the world's longest-running studies of adult life. To nurture them in your home, design spaces in ways that maximize social attachment. 'Instead of making your furniture face one way to the TV in the living room, consider having more of a circular furniture flow,' Yokota suggests. 'For me, swivel chairs give a big dopamine hit. Nowadays we have these open concepts where the kitchen and family rooms are connected. I love using swivel chairs in those spaces so you can easily interact with people on either side of you.' Wax nostalgic Scientists have found that nostalgic experiences activate not only the areas of the brain associated with memory, but also those associated with pleasure. That's why Foy likes decorating with personal mementos instead of meaningless bric-a-brac — sentimental souvenirs from treasured travels, for example, or framed artwork from her kids. 'I like looking into my space and seeing things that bring back good memories,' she says. 'Filling your home with physical representations of a life well lived … brings warmth to a space and allows you to see yourself in it.'
Yahoo
23-03-2025
- Lifestyle
- Yahoo
What does ‘the world's happiest man' do when he's sad? What we can learn from him and 13 other experts on finding joy.
You've probably heard of 'hygge,' the Danish concept of coziness that became all the rage a few years ago. But you may not have heard of the man who made it internet-famous. Meik Wiking has been called 'probably the world's happiest man' — and for good reason. As chief executive officer of the Happiness Research Institute in Copenhagen, Wiking spends his life studying well-being and why some countries, like his native Denmark, consistently rank 'happier' than others in surveys like the annual World Happiness Report. He's also written a slew of books on the subject, including The Little Book of Hygge: Danish Secrets to Happy Living and My Hygge Home: How to Make Home Your Happy Place. But even happiness experts are unhappy sometimes, and surprisingly, how they choose to deal with that sadness, anger or discomfort can offer some of the most revealing insights into how to be a happier person. Wiking tells Yahoo Life that when something bad happens, like forgetting his laptop on an airplane (which he has done twice), he applies what he calls 'the six-month rule.' '[I ask] myself the question, 'Six months from now, is my quality of life going to be affected by this?' Most often, the answer is no.' It's a perspective that the authors of the World Happiness Report, which every year does a wellness check on the state of happiness around the world, understand well: Real happiness isn't defined by being in a constant state of ecstasy, but rather by a general contentment and satisfaction with one's quality of life overall. Although grief over the death of a loved one or another traumatic experience can have longer-lasting effects on happiness, experts say little instances of unhappiness that creep up in day-to-day life can often be mitigated with simple things. Michael Plant, a co-author of the 2025 World Happiness Report and founder and research director of the Happier Lives Institute, tells Yahoo Life that he regularly sees a therapist 'to work through the tougher bits.' But to fix what he calls 'the smaller things,' he runs through a mental checklist: 'Eat something, leave the house, talk to someone, exercise.' Sounds simple? Yahoo Life asked 13 authors of this year's World Happiness Report to tell us what they personally do when they're feeling unhappy. Some of their takes are easy to implement, others maybe less so. Here's what they shared. Since we're constantly hearing about the benefits of exercise, it shouldn't come as a surprise that combatting unhappiness with physical activity is endorsed by many happiness experts. Sara Konrath, a social psychologist at the Indiana University Lilly Family School of Philanthropy, says that when she's unhappy, she does something active like a hike with friends. Claudia Senik, a professor at the Paris-Sorbonne University and a research fellow at the Paris School of Economics, says she tries to put things in perspective or shift her attention to something else — but 'ultimately, I head to a yoga class.' Micah Kaats, a PhD candidate in public policy at Harvard University, and Kelsey O'Connor, a researcher in the economics of well-being at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, both say they go outside for walks when they're feeling down. 'And if [it] can be done with others and in a green or blue space" — such as parks or trails near the ocean — "then there are even greater benefits,' O'Connor tells Yahoo Life. Lina Martínez, a professor of public policy and director of POLIS, the Observatory of Public Policies at Universidad Icesi in Cali, Colombia, says spending time near nature is both soothing and helps put some distance between her and the source of her unhappiness. 'There are days when I don't feel my best emotionally, and they occur often,' Martínez tells Yahoo Life. 'On those days, I walk in a nearby park — or simply gaze at the green plants in my house if I can't go out. During these walks, I consciously try to distance myself from whatever situation is making me unhappy. I imagine my problem as if it belonged to someone else.' If you feel weighed down by the belief that happiness is fleeting, experts suggest flipping that around — namely, recognizing that instances of unhappiness are usually also temporary. Margarita Tarragona, director of the ITAM Center for Well-Being Studies at the Autonomous Technological Institute of Mexico in Mexico City, says that when she's unhappy, she tries to remember that experiencing highs and lows is a part of life. 'In general, I just accept what I am feeling, live that experience and remind myself that life is constantly changing,' she tells Yahoo Life. Similar to Wiking's 'six-month rule,' Martínez understands that many of the little things that irk us and sour our mood — like sitting in traffic or getting a parking ticket — 'won't even matter in a week' . 'It's not the universe conspiring against you; it's just life,' Martínez says. Often when happiness experts talk about being 'happy,' it's not defined as being all smiles and in a constant state of jubilee. Although Finland is consistently ranked the world's happiest country (and is No. 1 yet again in 2025), the national trait is less 'happy' and more 'sisu' — a Finnish term that roughly translates to 'grit' or determination in the face of adversity. By their definition, happiness is more about contentment than perpetual joy. Lara Aknin, a psychology professor at Simon Fraser University, tells Yahoo Life that people often get stuck on chasing quick dopamine hits of happiness, like a trip to Tahiti or that coveted pair of shoes, instead of focusing on more sustainable happiness. A common refrain you'll often hear from happiness experts is that it's 'not about the pursuit of happiness, but the happiness of pursuit' — a maxim which Kaats reiterates. 'If we can enjoy the process of working towards our goals, instead of just hoping to be happy when we reach them, we may all be a bit better off,' Kaats says. Roberto Castellanos, a senior lecturer of political and social sciences at National Autonomous University of Mexico, says 'there are no quick fixes' for unhappiness or for acquiring more happiness. 'Happiness is not an easy endeavor,' he tells Yahoo Life. 'It is not so much — or only — a mental or emotional state as a skill — a skill that takes effort to master.' That said, Felix Cheung, an assistant professor of psychology at the University of Toronto, says it can help people in some cases when they're unhappy to know they're not alone. 'In tough times, too much focus on self-help and wellness can make us forget that some struggles aren't just individual; they're societal,' Cheung tells Yahoo Life. 'If you're struggling, it's not a personal failure — sometimes, the world around you needs to change.' Most of the authors of the 2025 Happiness Report say the key to coping with unhappiness is helping others, which has a twofold effect: You'll make someone else happy, and you'll make yourself happier in the process. Aknin says that when she's feeling unhappy, she tries to concentrate on making someone else happy. 'Doing so gets my mind off what is troubling me and directs my attention to the people, places or causes I care about,' she says. Konrath adds that 'the happiest people are givers' who contribute to their communities. Leaning on others helps too. Francesco Sarracino, a senior researcher at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, says he engages with people he trusts to help him 'put things in perspective.' Cheung says that when he's feeling down, he talks to his wife, hangs out with his son or asks mentors for help. 'People care more about us than we give them credit for,' he says. Rui Pei, a postdoctoral scholar at the Stanford University Department of Psychology, says that 'happiness is fundamentally social,' which can be difficult for those who are naturally introverted. Still, she says it's worth the effort to engage when you're going through a hard time. 'As an introvert, my natural tendency is to retreat: to turn inward and try to figure things out by myself,' Pei tells Yahoo Life. 'But I've learned that what's often more effective is the exact opposite: I reach out. I call up a friend, ask someone how they are doing or even something as simple as making eye contact with a stranger and [saying] hello.' Alberto Prati, an assistant professor of economic psychology at University College London, observes that while independence is a key aspect of modern culture, it's healthy to allow yourself to lean on others too. 'Contemporary societies, in particular in the industrialized West, tend to celebrate autonomy,' Prati says. 'But often too little attention is devoted to [helping] people develop and nurture healthy relationships with partners, family, friends and peers. 'I wish I had stayed in touch with my friends' is one of the most cited end-of-life regrets.' 'Ultimately,' Senik adds, 'the deepest source of happiness remains unchanged: love.'
The Guardian
23-03-2025
- General
- The Guardian
It's time to embrace Dugnadsånd – the Norwegian concept we all need right now
A new hygge has dropped, but you'll need to take off your cosy slippers and put down your cinnamon bun to try it. There is a real danger of getting the wrong end of the stick when we get enthusiastic about other nations' lifestyles – such as when the New York Times writes about modern Britons enjoying boiled mutton for lunch, or 'cavorting' in swamps, and we all get cross – but this comes straight from the Viking's mouth. That's Meik Wiking, the perfectly named chief executive of the Happiness Research Institute in Copenhagen. Writing in Stylist, Wiking suggests we consider adopting a Norwegian concept that requires no blankets or candles: dugnadsånd, approximately translated as 'community spirit'. He likens dugnadsånd to barn-raising in 18th- and 19th-century North America, describing a 'collective willingness of people to come together in the context of community projects – emphasising cooperation and selflessness'. Could it catch on here? In a way, it already has. There aren't many barns that need raising in 2025, but our communities definitely need and rely on collective action. With bare-bones budgets, threadbare public services and cuts, cuts, cuts, community spirit is already at least partly responsible for ensuring hungry children are fed, effluent discharged into our waterways is highlighted (why is this a thing?) and refugees are welcomed, among other things. There is a very fair question to be asked about whether, really, individuals and communities should be plugging those gaping holes. To British ears, dugnadsånd could evoke a dread echo of David Cameron's 'big society' – the expedient outsourcing of the state's obligations to a patchwork of charitable and voluntary organisations when what really needs to happen is for very rich people and corporations to pay vastly more tax. But if I've grasped dugnadsånd correctly, from what Wiking writes, it is mostly more modest: neighbours helping neighbours, communities clearing rubbish or creating playgrounds. Anyone can be the beneficiary, as well as the giver. 'Helping each other out through reciprocation made the whole community stronger, more resilient and, I would argue, also happier,' he says. I can well believe that, because there's hard evidence that volunteering is good for you. A 2023 review of 28 studies on volunteering concluded there was 'consistent evidence to support effects on general health and wellbeing and quality of life'; there is even evidence of 'reduced mortality'. Social prescribers refer clients for volunteering opportunities, because believing that you have something to contribute, and acting on it, feels good. Reciprocity is baked in, because everyone benefits. I know how that feels. I have been a trustee of a local environmental charity for the past few years, and while I rarely feel particularly helpful and sometimes actively the opposite (especially facing budget spreadsheets), I always feel less despairing when I'm there – not least because it has shown me how many people will cheerfully pick nappies and Monster cans out of freezing mud, or do itchy, sweaty battle with invasive plants. My husband (who actually has useful skills) gets something similar from his slots at the local repair cafe: not every lamp or toaster gets fixed, but there is a sense of building something. It also feels like training for what lies ahead. When government in Britain is bitterly disappointing and in other places is actively, enthusiastically furthering the end of the world, there will certainly be more, and worse, natural disasters and doubtless more human-made ones. Do we really want to try to survive them atomised, sitting on stockpiles of tinned goods? In the New York Times, an exploration of how the horrifying current political climate has supercharged intellectual interest in the idea of solidarity included a description of it that stuck with me: 'a distinctive and delicate form of intimacy'. It is intimate, also vulnerable, to accept and express when we need help; to want to offer it but not know how, or to feel inept when we do; to accept we need each other. Dugnadsånd – practical solidarity, really – seems like a way of practising that, of training our collective thinking, collective action, but also our collective vulnerability muscles. It is either that, or it's something completely different – over to you, Norway. Emma Beddington is a Guardian columnist Do you have an opinion on the issues raised in this article? If you would like to submit a response of up to 300 words by email to be considered for publication in our letters section, please click here.
Yahoo
22-03-2025
- Lifestyle
- Yahoo
What does ‘the world's happiest man' do when he's sad? What we can learn from him and 13 other experts on finding joy.
You've probably heard of 'hygge,' the Danish concept of coziness that became all the rage a few years ago. But you may not have heard of the man who made it internet-famous. Meik Wiking has been called 'probably the world's happiest man' — and for good reason. As chief executive officer of the Happiness Research Institute in Copenhagen, Wiking spends his life studying well-being and why some countries, like his native Denmark, consistently rank 'happier' than others in surveys like the annual World Happiness Report. He's also written a slew of books on the subject, including The Little Book of Hygge: Danish Secrets to Happy Living and My Hygge Home: How to Make Home Your Happy Place. But even happiness experts are unhappy sometimes, and surprisingly, how they choose to deal with that sadness, anger or discomfort can offer some of the most revealing insights into how to be a happier person. Advertisement Wiking tells Yahoo Life that when something bad happens, like forgetting his laptop on an airplane (which he has done twice), he applies what he calls 'the six-month rule.' '[I ask] myself the question, 'Six months from now, is my quality of life going to be affected by this?' Most often, the answer is no.' Photo Illustration: Alex Cochran for Yahoo News, photo: Lara Aknin It's a perspective that the authors of the World Happiness Report, which every year does a wellness check on the state of happiness around the world, understand well: Real happiness isn't defined by being in a constant state of ecstasy, but rather by a general contentment and satisfaction with one's quality of life overall. Although grief over the death of a loved one or another traumatic experience can have longer-lasting effects on happiness, experts say little instances of unhappiness that creep up in day-to-day life can often be mitigated with simple things. Michael Plant, a co-author of the 2025 World Happiness Report and founder and research director of the Happier Lives Institute, tells Yahoo Life that he regularly sees a therapist 'to work through the tougher bits.' But to fix what he calls 'the smaller things,' he runs through a mental checklist: 'Eat something, leave the house, talk to someone, exercise.' Sounds simple? Yahoo Life asked 13 authors of this year's World Happiness Report to tell us what they personally do when they're feeling unhappy. Some of their takes are easy to implement, others maybe less so. Here's what they shared. Photo Illustration: Alex Cochran for Yahoo News, photo: Micah Kaats Get outside, get active Since we're constantly hearing about the benefits of exercise, it shouldn't come as a surprise that combatting unhappiness with physical activity is endorsed by many happiness experts. Advertisement Sara Konrath, a social psychologist at the Indiana University Lilly Family School of Philanthropy, says that when she's unhappy, she does something active like a hike with friends. Claudia Senik, a professor at the Paris-Sorbonne University and a research fellow at the Paris School of Economics, says she tries to put things in perspective or shift her attention to something else — but 'ultimately, I head to a yoga class.' Micah Kaats, a PhD candidate in public policy at Harvard University, and Kelsey O'Connor, a researcher in the economics of well-being at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, both say they go outside for walks when they're feeling down. 'And if [it] can be done with others and in a green or blue space" — such as parks or trails near the ocean — "then there are even greater benefits,' O'Connor tells Yahoo Life. Lina Martínez, a professor of public policy and director of POLIS, the Observatory of Public Policies at Universidad Icesi in Cali, Colombia, says spending time near nature is both soothing and helps put some distance between her and the source of her unhappiness. Advertisement 'There are days when I don't feel my best emotionally, and they occur often,' Martínez tells Yahoo Life. 'On those days, I walk in a nearby park — or simply gaze at the green plants in my house if I can't go out. During these walks, I consciously try to distance myself from whatever situation is making me unhappy. I imagine my problem as if it belonged to someone else.' Photo Illustration: Alex Cochran for Yahoo News, photo: Michael Plant (Un)happiness is fleeting If you feel weighed down by the belief that happiness is fleeting, experts suggest flipping that around — namely, recognizing that instances of unhappiness are usually also temporary. Margarita Tarragona, director of the ITAM Center for Well-Being Studies at the Autonomous Technological Institute of Mexico in Mexico City, says that when she's unhappy, she tries to remember that experiencing highs and lows is a part of life. 'In general, I just accept what I am feeling, live that experience and remind myself that life is constantly changing,' she tells Yahoo Life. Similar to Wiking's 'six-month rule,' Martínez understands that many of the little things that irk us and sour our mood — like sitting in traffic or getting a parking ticket — 'won't even matter in a week' . Advertisement 'It's not the universe conspiring against you; it's just life,' Martínez says. Photo Illustration: Alex Cochran for Yahoo News, photo: Rui Pei Happiness is more a skill than an emotion Often when happiness experts talk about being 'happy,' it's not defined as being all smiles and in a constant state of jubilee. Although Finland is consistently ranked the world's happiest country (and is No. 1 yet again in 2025), the national trait is less 'happy' and more 'sisu' — a Finnish term that roughly translates to 'grit' or determination in the face of adversity. By their definition, happiness is more about contentment than perpetual joy. Lara Aknin, a psychology professor at Simon Fraser University, tells Yahoo Life that people often get stuck on chasing quick dopamine hits of happiness, like a trip to Tahiti or that coveted pair of shoes, instead of focusing on more sustainable happiness. A common refrain you'll often hear from happiness experts is that it's 'not about the pursuit of happiness, but the happiness of pursuit' — a maxim which Kaats reiterates. 'If we can enjoy the process of working towards our goals, instead of just hoping to be happy when we reach them, we may all be a bit better off,' Kaats says. Advertisement Roberto Castellanos, a senior lecturer of political and social sciences at National Autonomous University of Mexico, says 'there are no quick fixes' for unhappiness or for acquiring more happiness. 'Happiness is not an easy endeavor,' he tells Yahoo Life. 'It is not so much — or only — a mental or emotional state as a skill — a skill that takes effort to master.' That said, Felix Cheung, an assistant professor of psychology at the University of Toronto, says it can help people in some cases when they're unhappy to know they're not alone. 'In tough times, too much focus on self-help and wellness can make us forget that some struggles aren't just individual; they're societal,' Cheung tells Yahoo Life. 'If you're struggling, it's not a personal failure — sometimes, the world around you needs to change.' Photo Illustration: Alex Cochran for Yahoo News, photo: Kelsey O'Connor 'Happiness is fundamentally social' Most of the authors of the 2025 Happiness Report say the key to coping with unhappiness is helping others, which has a twofold effect: You'll make someone else happy, and you'll make yourself happier in the process. Advertisement Aknin says that when she's feeling unhappy, she tries to concentrate on making someone else happy. 'Doing so gets my mind off what is troubling me and directs my attention to the people, places or causes I care about,' she says. Konrath adds that 'the happiest people are givers' who contribute to their communities. Leaning on others helps too. Francesco Sarracino, a senior researcher at the National Institute of Statistics and Economic Studies of the Grand Duchy of Luxembourg, says he engages with people he trusts to help him 'put things in perspective.' Cheung says that when he's feeling down, he talks to his wife, hangs out with his son or asks mentors for help. 'People care more about us than we give them credit for,' he says. Photo Illustration: Alex Cochran for Yahoo News, photo: Sara Konrath Rui Pei, a postdoctoral scholar at the Stanford University Department of Psychology, says that 'happiness is fundamentally social,' which can be difficult for those who are naturally introverted. Still, she says it's worth the effort to engage when you're going through a hard time. Advertisement 'As an introvert, my natural tendency is to retreat: to turn inward and try to figure things out by myself,' Pei tells Yahoo Life. 'But I've learned that what's often more effective is the exact opposite: I reach out. I call up a friend, ask someone how they are doing or even something as simple as making eye contact with a stranger and [saying] hello.' Alberto Prati, an assistant professor of economic psychology at University College London, observes that while independence is a key aspect of modern culture, it's healthy to allow yourself to lean on others too. 'Contemporary societies, in particular in the industrialized West, tend to celebrate autonomy,' Prati says. 'But often too little attention is devoted to [helping] people develop and nurture healthy relationships with partners, family, friends and peers. 'I wish I had stayed in touch with my friends' is one of the most cited end-of-life regrets.' 'Ultimately,' Senik adds, 'the deepest source of happiness remains unchanged: love.'
