12 simple rules for how to be happy backed by a renowned happiness researcher and author

Understanding how to be happy is one of humanity’s most prized pursuits, and people have been seeking a solution to this puzzle for thousands of years.

From ancient philosophers and religious thinkers to modern-day scientists and economists, everyone has sought to explain what true happiness really means, according to Psychology Today.

This search gained scientific significance in the 1990s with the emergence of a new field called positive psychology, which examines happiness in a systematic, evidence-based manner.

Experts clarify that happiness is much deeper than simply being in a good mood. They describe it as a lasting state of well-being.

This includes living a meaningful life, feeling fulfilled, and having a deep, stable sense of contentment.

This idea suggests that being happy isn’t just about moments of joy; it’s about creating a life that is meaningful.

The real health benefits of a happier life

As research continues to expand, scientists are uncovering compelling evidence that happiness has tangible and profound benefits for the body.

Studies have shown that positive emotions can improve heart health, strengthen the immune system, reduce inflammation, and help manage blood pressure.

These physical effects may explain why happy people often live longer and enjoy a better quality of life overall.

The drive to be happy is a universal phenomenon. Across all cultures, people consistently say that happiness is more important than other goals, including financial gain, material success, or spiritual rewards.

No matter where someone lives or what their background is, the search for a happier life remains one of our most shared human goals.

12 simple rules for how to be happy now

To better understand how to achieve happiness in our daily routines, Gretchen Rubin, a renowned happiness researcher and bestselling author, has spent over 12 years studying human nature.

During this time, she has collected what she calls “Secrets of Adulthood”—simple, powerful lessons she learned about creating lives that are happier, more meaningful, and more confident.

Many of her most significant discoveries can be encapsulated in a single line.

Just as the old saying goes, “When the student is ready, the teacher appears,” sometimes reading a single sentence can spark a complete change and lead to a much happier life.

Here are 12 of her most important insights:

1. Accept yourself, and expect more from yourself.

To be happier, cultivate self-compassion and recognize your limits, but also continue striving to grow and push yourself beyond what feels comfortable.

2. Working is one of the most dangerous forms of procrastination.

Rubin notes that work procrastination often appears to be work, such as conducting endless, unnecessary research. If it’s not truly helping you reach your main goal, you’re just wasting time.

3. What we do every day matters more than what we do once in a while.

If you walk for 20 minutes on most days, missing a few is fine. If you only walk for an hour one day a month, you won’t accomplish much.

4. A strong voice repels as well as attracts.

As a writer, Rubin reminds herself that aiming to be so mild that no one disagrees will make your work boring and featureless.

5. Perfectionism is driven not by high standards but by anxiety.

If you are constantly troubled by perfectionism, don’t worry about lowering your standards; instead, work to address your anxieties.

6. To respect us, people must first notice us.

We can’t earn trust and admiration from the sidelines. Many people are confused when their efforts aren’t recognized; the problem is simply that no one knows what they’re actually doing.

7. If we’re not failing, we’re not trying hard enough.

By trying too hard to avoid failure, we are also avoiding the risks and challenges that lead to significant accomplishments and opportunities.

8. We should consider before declaring that something is superficial, unhealthy, inefficient, dangerous, disgusting, or immoral.

Maybe this just doesn’t suit my taste. Rubin offers examples of things that were once feared: Writing was denounced because people worried it would weaken memory. Train travel was denounced because people feared it would cause brain damage. Postcards were denounced because they might encourage foolish disclosure.

9. The sharing of tasks often leads to the shirking of tasks.

We have all experienced this problem when everyone assumes someone else will handle the job.

10. Nothing is more exhausting than the task that’s never started.

Rubin recalled feeling overwhelmed for a whole week because she delayed writing an email that, in the end, only took 20 seconds to draft.

11. It’s easier to change our surroundings and our schedules than to change ourselves.

Instead of trying to become a “morning person,” do your most challenging work later in the day. Instead of trying to become a person who works slowly and steadily, embrace your nature as a sprinter who does their best work when racing toward a deadline.

12. The bird, the bee, and the bat all fly, but they use different wings.

This means that nothing is one-size-fits-all! To find happiness, use the approach and the tools that work best for you.

How to be happy: The scientific impact

Why does science care so much about happiness?

Being happy has been shown to predict positive outcomes in various areas of life, including mental well-being, physical health, and longevity, says Verywell Mind.

The measurable impact of happiness on health, which informs how to be happy, is substantial.

The evidence suggests that experiencing positive emotions naturally leads to higher levels of overall life satisfaction.

Being happy also helps individuals develop stronger coping skills and emotional resources, thereby preparing them to face challenges more effectively.

Furthermore, positive feelings are directly linked to improved health outcomes and a happier overall life.

A significant study tracking individuals over 13 years found that people who reported more positive emotions than negative ones had a higher chance of survival over that long period (Carstensen LL, Turan B, Scheibe S, et al. 2011).

Moreover, positive feelings boost resilience, which is the ability to manage stress effectively and recover quickly from setbacks.

For example, research has shown that individuals who are generally happier tend to have lower levels of the stress hormone cortisol, and these calming benefits are sustained over time (Steptoe & Wardle, 2005).

Additionally, a positive state of well-being encourages healthy lifestyle choices, as people who report being happy are more likely to adopt healthy habits, such as eating fruits and vegetables and engaging in regular physical exercise (Sapranaviciute-Zabazlajeva et al., 2017).

Finally, a positive outlook may even help us get sick less often, as happier mental states are clearly linked to a stronger and more robust immune system (Costanzo et al., 2004).

The scientific consensus is undeniable: prioritizing and actively pursuing happiness is one of the most powerful and beneficial investments we can make for our overall mind, body, and spirit.

Ready to discover how to be happy every day? Watch Joel Osteen’s message now to learn simple yet powerful steps for choosing joy and creating a fulfilled, positive life.