How to Be Happier: Insights from Yale Professor Dr. Laurie Santos

What if you could take a science-backed course on happiness? Dr. Laurie Santos, a Yale professor, teaches "The Science of Well-Being," one of the most popular classes at the university. Her research-based strategies can help you lead a more joyful and fulfilling life. Here are practical ways to boost your happiness:

Practice Gratitude

It’s easy to focus on what’s going wrong, but shifting your attention to what’s going right can make a big difference. Regularly reflecting on what you’re grateful for can increase happiness and reduce stress. Try keeping a gratitude journal or simply recalling three good things that happened daily.

Prioritize Social Connections

Strong relationships are among the biggest predictors of happiness. Making time for friends, family, and meaningful conversations can improve your well-being. Small interactions like chatting with a neighbor or smiling at a stranger can boost your mood. Learn how to improve your social skills and build stronger relationships.

Engage in Acts of Kindness

Doing something kind for others — whether volunteering, giving compliments, or helping someone — benefits and boosts your well-being. Acts of kindness create a sense of purpose and connectedness, making you feel more fulfilled.

Exercise Regularly

You don’t need to run a marathon to feel the benefits of exercise. Physical activity releases endorphins, which reduce stress and improve mood. Even a 30-minute walk each day can have a significant positive impact on your mental and physical health. Here’s how you can build habits effectively to improve your physical health.

Get Enough Sleep

Lack of sleep can lead to increased stress, irritability, and negative emotions. Prioritizing rest is essential for a happy mind. Aim for 7 to 9 hours of quality sleep each night to enhance your mood, energy, and cognitive function. Boost your mind and body by ensuring you get enough sleep daily.

Be Present

Our minds often wander, worrying about the future or dwelling on the past, which can decrease happiness. Practicing mindfulness — through meditation, deep breathing, or simply focusing on the present moment — helps reduce stress and increase overall well-being.

Avoid Comparisons

It’s easy to fall into the trap of comparing yourself to others, especially on social media. However, constant comparison can lead to dissatisfaction and lower self-esteem. Instead, focus on your progress and celebrate your personal growth.

Invest in Experiences Instead of Material Things

Research shows that spending money on experiences — like travel, concerts, or dining with friends — brings more lasting happiness than purchasing material goods. Memories and shared moments create deeper fulfillment than possessions ever could.

Takeaways

Happiness isn’t about grand gestures or drastic life changes - it’s about small, intentional actions that add up over time. You can cultivate a greater sense of joy and fulfillment by practicing gratitude, nurturing relationships, being kind, staying active, getting enough rest, and focusing on the present.

Happiness is a habit that you can build, step by step, starting today.