We all want to be happier in life—I know I do. But how can we achieve this?

Psychology offers many practical and doable solutions. 

These strategies can be easily implemented and can significantly enhance your happiness. 

Let’s explore some straightforward ways to become a happier person right now.

1) Improve your sleep habits

The first key step to get happier overnight is to have a good night! 

Literally!

Sleep is crucial for both mental and physical health. Those who get good sleep tend to be happier and healthier. 

It’s that simple. If you adopt one habit today to feel noticeably happier and more energized, make it the habit of getting a sufficient and restful sleep every night. 

With over 40 percent of American adults getting sleepy during the day due to not getting enough high-quality rest, this is something you can do right now to become a happier person overnight. 

“Develop a regular bed time and go to bed at the same time each night,” advises the American Psychological Association (APA), adding that you should “avoid alcohol and heavy meals before sleep.”

2) Take social media breaks and digital detoxes

While social media can be fun and useful, it can also become overwhelming. 

Spending too much time on platforms like TikTok or Instagram can strain your eyesight and mental health. 

If you want to become happier overnight, put down your phone several hours before bed and listen to some calming music or read a book before bed instead. 

Alternatively, you may decide to relax outside without your phone and enjoy the present moment.

You’ll become happier overnight and start rediscovering a stable and beautiful core part of yourself that had been missing without you even fully realizing it. 

3) Stay physically and mentally active

Physical and mental activity is vital for overall happiness. 

This includes exercise, engaging with thought-provoking content, and leading a busy life overall.

Take breaks, but keep your body and mind engaged. The results will be excellent and lead to happier and more fulfilled days starting right away. 

Even one good workout makes a difference, and going for a light jog, walk or run is something you can do early when you wake up or when you come home from work to get happier right away. 

It’s science!

“Exercise reduces anxiety and depression in the general population and can even be an effective treatment for anxiety disorders and clinical depression,” explains Psychology Professor Nigel Barber, PhD.

4) Get used to saying no and setting limits

Everyone needs to be able to say no, but it’s not always easy. 

Setting limits and prioritizing yourself when necessary leads to two positive outcomes: increased self-respect and self-love, and an enhanced ability to help others voluntarily and more effectively. 

Practice saying no to small things and gradually work your way up.

Starting with this right away leads to immediate benefits.

Find one request or upcoming optional event or engagement and send an email or text declining the invitation. 

You’ll be happier in the morning when you wake up without that unnecessary burden on your plate, because you’re learning to stand up for yourself and define your own boundaries. 

5) Learn to savor the present moment

The present moment is special, and ultimately it’s all we have. 

Sure, the past does exist and the future (hopefully) will as well. 

But what we have right now is, well… right now! 

Learning to focus on what is, rather than what has been or what might be, empowers and fulfills us. 

It’s something you can start doing right away in order to become happier overnight and wake up with a new lease on life. 

Living in the present is more than just a slogan: it’s a powerful way of life! 

“Living in the moment means you pay attention to your present experiences instead of letting your mind get caught up in stressful and upsetting thoughts,” points out psychology writer Sian Ferguson.

6) Practice gratitude and thankfulness

This is related to the previous point, because living more in the present moment also naturally leads to feeling more gratitude for the simple things. 

Things like being alive, having people you love and people who love you, having food that nourishes your body…

Being thankful as much as possible is beneficial. 

Even if there are significant challenges in your life, focusing on the positives will foster a can-do attitude. 

You’ll start seeing more solutions and fewer insurmountable problems. 

Gratitude helps you recognize all the times you’ve been blessed and achieved what you wanted, and all the times you thought it was game over but it wasn’t!

This is a mindset you can adopt right away that will leave you happier overnight. 

7) Be kind to yourself and tell your own story

Don’t let anyone else define who you are—no political agenda, familial narrative, or societal role. Decide for yourself.

While practicing self-awareness and being honest about your faults and where you fall short, never make the mistake of believing your own worst inner critic. 

You’re worth so much more, and your life story can be an empowering and amazing one, not a negative or victim-based tale!

You are the writer who decides how to interpret and write your own biography. 

This ties into the field of narrative psychology. 

As bestselling mental health author Susan Cain explains:

“According to the fascinating field of narrative psychology, the stories we tell about ourselves are the key to our well-being, the maps we use to find our way through life. 

“If you’ve interpreted the events of your life to mean that you’re unlucky or unwise, it’s hard to look calmly at the future.”

Carve out your identity from your life experiences and love yourself first before seeking validation from others. 

You are worthy. Start right now and make 100% sure you know your worthiness deep in your bones and tell a positive story that spreads that message to yourself and others. 

8) Focus on what you want instead of what you don’t want

Avoid getting stuck in a pattern of avoidance.  Instead of fearing old mistakes or toxic relationships, focus on what you want. 

This is a habit and a mindset you can begin right away. 

Take out a notebook and right down three big things you want in life. These could be goals, items, or even things like “more self-confidence.”

Instead of writing and focusing on what’s in your way, focus on what you want and begin making real steps and plans to get it. 

This is a shift into an empowering mindset which you can begin right away. 

This ties into the next point:

9) Set proactive and actionable goals for the future

Having future goals is essential, but they need to be specific.

Vague goals like “have a great life” are honorable but hard to break down into actionable steps. 

Focus on concrete goals that provide real solutions to your challenges and put them into action. 

Start with your end goal and reverse engineer it into smaller, actionable steps that you can do every day. You’ll wake up happier because you’ll have a set purpose that’s not pie-in-the-sky but is, instead, very much achievable and related to daily actions you can take. 

As psychologist Matt James, PhD. explains: 

“By breaking down your larger goals into smaller, actionable steps, you set yourself up for success right from the start.”

Just do it!

You can become a happier person overnight. 

The first step is to believe it’s true and the second step is to put it into action and make it happen. 

This is within your grasp, and all of these pieces of advice backed by psychology are things that can be implemented and put into action immediately. 

By following these practical tips, you can significantly enhance your happiness and lead a more fulfilling life.

And best of all?

You can put these changes into place overnight and wake up ready to go!