03 Happy Habits for a Happier Life

🕒 The Power of Routine

Creating a daily routine can make life feel calmer and more in control. Here's why it matters:

• Less decision stress — you don't have to figure things out every minute
• More brainpower left for fun, creativity, and connection
• Builds confidence through consistency and progress

💡 Small actions, like waking up at the same time or doing a 5-minute reflection, can create big changes over time.

🏃 Move Your Body, Lift Your Mood

Physical activity is one of the most powerful tools for happiness. Why?

• It reduces the risk of depression by 20–30%!
• Just 10–15 minutes of movement a day helps boost mood
• It releases feel-good chemicals like endorphins
• Exercise builds confidence and can connect you with others

🏀 Dancing, sports, walking — whatever gets your body moving can help your brain feel better.

�� Sleep = The Secret Superpower

Sleep affects your brain way more than you might think:

• People who sleep too little (under 6 hrs) or too much (over 9 hrs) are more likely to feel anxious or depressed
• Good sleep helps your brain manage emotions and handle stress
• It improves focus, creativity, and energy levels

Tips for better sleep:

• Go to bed and wake up at the same time every day
• Limit screen time before bed
• Create a calm, dark, quiet sleep space
• Aim for 7–8 hours a night

🌙 Sleep well = feel well.

🥦 Eat to Feel Good

Your mood is closely connected to your food. Research shows:

• Diets high in processed foods and sugar can increase anxiety and depression
• Healthy diets like the Mediterranean diet (fruits, veggies, whole grains, fish) boost brain function
• Your gut (yes, your belly!) affects your brain through the "gut-brain axis"
• Foods like tryptophan, omega-3s, and antioxidants improve mood in just a few weeks

🧠 What you eat feeds your mind, not just your stomach.

✅ Your Daily Happiness Checklist

Here's a simple guide to help you build happy habits:

• 🕒 Follow a routine
• 🏃 Move your body every day
• 😴 Prioritize quality sleep
• 🥦 Eat mood-friendly food
• 🧘 Take a mindful moment