Happiness can be learned, but it may take practising seven habits. This is a topic covered on MedPage Today, and it might make you do a double-take. Ultimately, you would think happiness is simply a function of how life is going. If things are going well, they may make us happy. If it’s a bright, sunny day and the sky is blue, that has the potential to make us happy. If your family is in good health, that might bring happiness. If you’ve had a good day at work, that could make you happy.
The idea that happiness needs to be learned might sound a little odd. However, there is a lot of unhappiness in society. A recent survey—details of which are in the box below—shows rising unhappiness among younger people. This has caused the United States and some large Western European countries (according to Medscape) to drop in the global well-being index, while Nordic countries continue to rank at the top.
The annual World Happiness Report, launched in 2012 to support the United Nations Sustainable Development Goals, is based on data from Gallup. People in 143 countries are asked to evaluate their lives. Of course, there are limitations to how people fill out these surveys, but these limitations are fairly consistent over time.
Certainly, mental health among young people remains a major issue. I have been listening to podcasts featuring Abigail Shrier and Jonathan Haidt, both on The Joe Rogan Experience, as well as Honestly with Bari Weiss. I highly recommend these for those interested in the topic. They explore various issues related to unhappiness and mental health challenges among young people.
Can Happiness Be Learned?
Years ago, I came across laughter yoga. People actually attend classes—not for traditional yoga poses—but to learn how to laugh. You would think laughter comes naturally, but in today’s world, that’s not always the case.
The good news is that there are many simple things you can do to improve or increase your happiness. Of course, this doesn’t mean that every day will be good—that’s just the nature of life. In fact, Jonathan Haidt emphasizes the importance of having some bad days. Learning to deal with failure, hardship, and disappointments—such as not winning at sports or not being at the top of the class—is crucial. Simply giving every child a prize does not teach resilience or real happiness.
Simple Steps to Increase Happiness
Here are some simple steps that can help boost happiness:
Performing Acts of Kindness
This can be as simple as petting a dog, saying good morning to someone, or offering assistance—like helping an elderly person cross the road. Small gestures of kindness can have a big impact.Increasing Social Connections
Start conversations with people you don’t know. Many of us have been conditioned to view strangers as threats, but in reality, most people are not dangerous. You can strike up a conversation while waiting in line for coffee, on public transport, or at the supermarket.Savouring Life’s Experiences
Happiness isn’t always about big achievements. Take time to enjoy a sunny day, appreciate the blue sky, or focus on the present moment.Focusing on Positive Events
Every day has ups and downs. It’s up to us to decide what to focus on. Humans tend to dwell on negatives—a survival trait from the past—but shifting focus to positive moments can improve happiness. For example, appreciating that you have food to eat, a roof over your head, or family and friends can make a difference.Practicing Gratitude
Make an effort to thank people you’ve never sufficiently thanked—whether it’s your parents, teachers, or mentors. Gratitude can be expressed directly or through personal reflection.Being Physically Active
Exercise is essential for mental health. Whether it’s going for a walk, hitting the gym, or engaging in outdoor activities, physical movement helps reduce stress and boost well-being.Exploring Mindfulness and Meditation
Mindfulness means focusing on one thing at a time—reducing time on social media, stepping away from screens, and being present. Meditation can be as simple as deep breathing. You don’t need a class, special clothes, or expensive equipment. Just sit quietly, close your eyes, and breathe deeply.
Final Thoughts
None of these steps require money, special training, or government programs. Anyone can do them. The key is to shift focus—one day at a time. Of course, if you’re having a bad day or facing real challenges, these habits won’t magically erase your problems. However, by adopting these simple principles, you can improve your well-being and feel happier overall.
For more insights, you can check out the original sources:
Additionally, I discuss this topic in depth on my Substack:
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Dr Joe Kosterich – Doctor, Health Industry Consultant and Author
Doctor, speaker, author, and health industry consultant, Joe is WA State Medical Director for IPN, Clinical editor of Medical Forum Magazine, Medical Advisor to Medicinal Cannabis company Little Green Pharma and Course Chair, and writer for Health Cert. He is often called to give opinions in medico-legal cases, has taught students at UWA and Curtin Medical schools and been involved in post graduate education for over 20 years.
A regular on radio and TV, Joe has a podcast – Dr Joe Unplugged, has self- published two books and maintains a website with health information. He has extensive experience in helping businesses maintain a healthy workforce.
Past Chairman of Australian Tobacco Harm Reduction Association, current Vice President of Arthritis and Osteoporosis WA, Joe previously held senior positions in the Australian Medical Association and has sat on numerous boards.
