Meditation Expert Shares 5 ‘Happy Hacks’ to Bring More Joy Into Your Day

Americans are more miserable than ever, and that is not just a feeling. Data backs it up. Even if you are holding it together, chances are you could use a little more joy in your day. That is where these happy hacks come in.

Joanna Rajendran, a mindset and meditation expert and author of “BEST. LIFE. EVER.,” knows the power of practical tools. She says you don’t need to spend big money or follow trends to feel better. Instead, tap into a few proven ways to shift your mindset and energy.

Delay the Doomscroll

The first happy hack? Ditch your phone in the morning. If the first thing you do when you wake up is scroll through news or emails, you are already reacting to the world before you’ve even had coffee. That messes with your mindset.

Olly / Pexels / Ditch your doomscrolling. Instead, Rajendran says to give yourself space to wake up with intention.

Even 15 minutes of quiet time makes a difference. Skip the screen and spend those first few minutes breathing deeply, sipping water, or just sitting still. It sets the tone for the day and puts you back in control.

Move to Shift Your Mood

Happy hack number two is all about motion. Physical movement is not just about fitness. It changes your brain chemistry. Want to feel better fast? Move your body, even if it is just for a minute.

You don’t need a full workout. Take the stairs. Jump up and down. Hold a plank. Have a mini solo dance party. These quick bursts of movement fire up your endorphins and boost serotonin. Translation: more happy chemicals, less blah.

Say Thank You (Even for the Small Stuff)

Gratitude gets tossed around a lot, but it is more than a feel-good buzzword. Rajendran’s fourth happy hack is to make thankfulness a daily habit. It rewires your brain to notice the good, even when life is messy.

Start small. Be thankful for your morning coffee, your comfy socks, and your dog wagging its tail. Write it down if you want, or just say it in your head. Gratitude acts like a filter. The more you use it, the more you see what is working instead of what is not.

Schedule Joy on Purpose

If you are just waiting for something fun to magically happen, you are doing it wrong. Rajendran’s third happy hack is to plan joy. Put it on your calendar like you would a meeting or a dentist appointment.

Andre / Pexels / Intentional joy is more powerful than spontaneous luck. It gives you something to look forward to every day.

This could be a full-blown spa day or just five minutes with your favorite playlist. The trick is to plan something that fits your schedule and makes you smile.

Breathe Like You Mean It

The last happy hack is simple but powerful: breathe. Not your autopilot, shallow inhale-exhale. We are talking focused, deep breathing that signals your nervous system to chill.

A few slow breaths can lower your heart rate, ease stress, and make you feel grounded. You can do it anywhere – in traffic, in a meeting, or even while folding laundry. It is free and fast. And it works every time.

Remember, the goal is not to be in a constant state of bliss. That is not real life. But these small shifts can help you feel more in control, more present, and yes, happier.