30 Happiness Building Actions

emotional health & mindset Dec 24, 2025

Stress and anxiety are high, and happiness can feel harder to reach. But happiness is not random. Research and experience both show that happy people tend to practice different habits than people who stay stuck.

Happiness is built through consistent, healthy actions. You can make time for your emotional health now, or life may eventually force you to deal with the cost of neglecting it.

I learned this the hard way. In 2021, neglecting my self-care led to five sleepless nights in a row and a trip to the emergency room.

Below are 30 happiness-building actions you can start practicing. You do not need to do all of them at once. Pick one or two, take action, and build momentum.

I also talk through practical actions that help build happiness, reduce anxiety, and move you toward a healthier life in this episode of the Decide Your Legacy podcast:

30 Happiness-Building Actions

1. Build Friendships

Plan to spend time with positive and encouraging people consistently. Make new friends and reconnect with old ones.

2. Consistently Read

Read something positive and inspiring to rest and stretch your mind for a minimum of 20 minutes each day, regardless of whether blogs, articles, or books

3. Have Fun

Engage in activities that energize you. If you don't know what energizes you, connect with a friend to come up with ideas.

4. Practice Mindfulness

Live in your current moment, not the past or the future. Fully focus on what you are doing NOW (e.g. eating, reading, talking to a friend, etc.). Take at least 5 minutes each day to focus on your breath - identify & let go of intrusive thoughts and sensations.

5. Resolve Issues

Address lingering issues in a calm, intentional & healthy manner. Don't put it off. Resolve those conflicts!

6. Eliminate Perfectionism

Strive for satisfaction with a 7, on a scale of 1 to 10. Let yourself be the imperfect special person you are.

7. Focus on Long-Term Goals

Have 3 to 4 one-year goals posted where you see them each day. Create 3-month & monthly objectives moving towards each goal.

8. Move Towards Your Goals

Invest 70% of your time and energy into activities that move you towards your short & long-term goals.

9. Express Strong Emotions

Write down how you are feeling (positive & negative), why you feel that way, and what information that feeling gives you. Share with someone. "You must feel it to heal it."

10. Organize Your Finances

Living within your means is crucial for long-term success. Follow a written budget, minimize debt, cut expenses & increase income potential.

11. Do Not Avoid

Get your priorities completed! No binging on social media & Netflix. Take action instead of staying stuck in anxiety. Most procrastination feeds anxiety and comes from a perfectionistic mentality.

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12. Minimize Alcohol and Nicotine

Only drink or smoke socially and/or at special events. Don't use it on a regular everyday basis. (Yes, I like to have a cigar with buddies on special occasions)

13. Apologize to Others

Own your mistakes! Let yourself be human. Say "I was wrong, no excuses" when you mess up. It's OK to make a mistake. For most, it eventually feels great knowing they have owned their part. Check out this video I made to learn more.

14. Take Risks

Stop playing it safe. Do things each day that are uncomfortable (i.e. trigger anxiety). Prove to yourself that you can face your fears, and potential failure (rejection, no results, etc.), and still move forward.

15. Stick to a Schedule

Create and follow a daily schedule regardless of how you feel. Don't be a slave to your thoughts and feelings.

16. Have 3 - 4 Daily Objectives

Select your top 3 priorities for the day. Don't go to bed without identifying your next three for tomorrow.

17. Practice Gratitude

Schedule some time to reflect on the blessings in your life. Engage in the daily 5 and 5 and reflect on gratitude questions.

18. Live with Balance

Invest time and energy into all 7 life areas. Make adjustments consistently.

19. Get 7 to 9 Hours of Sleep

Your body and mind require at least 7 hours of sleep each night, and often even more. Block off at least 8 hours each night for rest.

20. Practice Positive Self Talk

Focus on the intrinsic qualities that you like about yourself for at least 5 minutes each day.

21. Laugh Often

Find funny things to enjoy. Laughter heals the soul! Here's a favorite clip that makes me laugh.

22. Eat Healthily

Minimize eating what you know drains you and maximize your intake of healthy nutritious foods

23. Move

30 minutes of physical activity each day (e.g. walk, run, swim, cycle, lift weights, do yoga, etc.). Mix it up and move your body!

24. Live Out Your Values

Live your life aligned with your moral compass and avoid temptations. Be honest, live the golden rule, do what you say you're going to do & don't live with secrets.

25. Enjoy the Journey

Research is clear that happiness is about the journey, not the destination. Choose to enjoy the process of growth, whatever type of growth it may be.

Focus on the positive that has come out of a negative experience. For example, if you didn't get a job you wanted and struggle to think, "I lost a great opportunity, focus instead on "There is a better career fit out there, and this job wasn't meant for me."

“The average human looks without seeing, listens without hearing, touches without feeling, eats without tasting, moves without physical awareness, inhales without awareness of odor or fragrance, and talks without thinking.”
— Leonardo da Vinci

26. Connect Spiritually

Give yourself 30 minutes each day of solitude for prayer, meditation, scripture reading, or self-reflection.

27. Forgive Others

Choose to forgive yourself & others. You may not be able to trust those who hurt, but you can work towards letting go of your resentment so you are free of them.

28. Focus on Your Vision

What do you want your ideal, realistic life to be like in each area? How are you going to feel when you get there? Focus on that and let it sink in.

29. Journal Your Thoughts and Feelings

Consistently write down your thoughts and insights. It's clearer on paper than in your head. Research different questions to answer.

30. Help Others

When the chance to help (not enable) arises, take advantage of it. Give your time, treasures & talents.

Take the next step.

Happiness-building actions are helpful, but lasting growth also requires courage.

If you want to become more confident, less anxious, and more willing to take action in the areas that matter most, go through Shatterproof Yourself Lite. In 7 small steps, you’ll learn how to face fear, build confidence, reduce anxiety, and move toward the life, relationships, and legacy you actually want.

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