how to be happy based on science

Have you ever wonder why some people live a very happy and comfortable life yet some keep on chasing other’s validation ultimately living a miserable life? 

Which two do you want to live your life like? It is not a coincidence that some people are happy and fulfilled while some are depressed and miserable. There are reasons for the two totally different types of lifestyles. 

If you want to be the first type of person, then in this post, you will learn 5 scientific ways to live a happy life. It’s in our own hand what type of life we choose to live and if you are willing to put on the work and dedication, these tips will definitely help you be happy in life.

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1. Control your thoughts:

You can either control your thoughts or let the thoughts control you. From Eckhart Tolle’s book “The power of now”, I learned that most people will have constant negative thoughts until they go to sleep and the larger part of those thoughts will never actually happen and the things that will happen, don’t even really matter or are simply going to be some obstacles that they are going to overcome.

Thus, being present is something you should strive to live a happy life. But there are two obstacles to it; the past and the future. Read this full guide to control your past and future thoughts.

2. Be grateful:

Learn to be grateful. When we are grateful for our fate or a person, we are focusing on the positive facets of life. In a positive psychology research, gratitude was found strongly and consistently linked with greater happiness. 

It was found that it helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Therefore, you should be grateful for what you already have in life to be happy.

3. Exercise:

Exercise is a huge factor in happiness. According to the University of Vermont, just 20 minutes of exercise can boost someone’s mood for up to 12 hours. So next time you’re feeling down, go for a 20-minute walk or gym session and get the rewards for the next 11 hours.

Exercise has a lot of impact on the brain. Endorphins hormones are the feel-good chemical that is produced by the pituitary gland within the brain when you exercise.

It also produces chemicals such as dopamine, serotonin, norepinephrine which contributes to boosting your overall mood. Due to numerous benefits, I highly suggest you exercise once every day to improve your overall happiness in life. 

exercise and happiness

4. Progress:

Learn, progress, develop and repeat the process every day. 

You might have experienced during your childhood that having a new toy or latest video game is only gonna make you feel good for a short period of time but if you don’t continue to buy a more latest version of the particular toy or video game, you will never feel happy of things you bought or had once. You might even start hating these things.

Thus, it is clear that while achievements and material things in life may excite you for a short period, but the only thing that’s going to make you happy in the long-term is knowing that you’re constantly making progress. 

In a scientific explanation, while you are progressing, your brain will reward this process of absorbing new information with dopamine thus making you feel happy. 

5. Lesser expectation:

If you look at the things that anger, frustrate or upset you, the majority of the time you have a high expectation of those things in your own mind. “Things must go the way I want them to go”, “they should not do it”; all these negative feelings are mostly caused by your own expectations.

For example, when I was with my ex-girlfriend, she doesn’t text me much during the day and I felt like she should at least text me once a day. On the other hand, she felt like it is good to take a break for one to two days when we were not together. Due to both of our different expectations of how one another should be, we broke up as we often get frustrated. If we have learned that we are different beings and putting our expectations on one another is unfair, we would be much happier and even our relationship could have last.

Thus, the lesser your expectations in life, the happier you will feel. 


These are the 5 scientific ways to be happy in life. It may be hard to apply all these tips altogether at first but with constant dedication, you will definitely be able to live a happy life.

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