Five Science-Backed Habits to Feel Happier in 2026

The Happiness Reset: 5 Science-Backed Ways to Find More Joy in 2026

Time for a happiness reset

In a world that feels faster, noisier and more demanding than ever, happiness has quietly become one of our most sought-after goals. According to Body+Soul’s 2026 Health of the Nation report, more than half of Australians list “to be happy” as their top health priority this year. That desire isn’t limited to one country or generation — it reflects a broader cultural shift toward wanting more joy, more calm and more meaning in everyday life.

Psychologist and founder of The Happiness Institute, Dr. Tim Sharp, says modern research confirms what many people are beginning to sense: happiness isn’t frivolous. It is foundational to better health, stronger relationships and more resilient communities. But chasing happiness the wrong way — turning it into another metric to optimize alongside sleep scores and productivity stats — may be part of the problem. As Sharp notes, a healthy relationship with happiness includes space for struggle, sadness and uncertainty. A full life, not a flawless one, is the real goal.

So what actually moves the needle when it comes to feeling happier? Experts point to a few practical, science-backed habits that help reset our emotional baseline without toxic positivity or unrealistic expectations.

Shared Experiences Lead to Lasting Joy
Happiness is not a solo project. Relationship therapist Amanda Lambros explains that our nervous systems are wired for connection, and feeling seen and supported helps regulate stress and lift mood. Research shows social connection is one of the strongest predictors of long-term happiness, and its benefits grow with age. Even small, meaningful connections — a neighbor, a colleague, a hobby group — can reinforce emotional wellbeing. Volunteering, in particular, shifts focus beyond the self and fosters shared purpose, which research links to lower rates of depression and greater life satisfaction.

Forget Big Wins, Focus on Small Delights
Cognitive scientist Dr. Laurie Santos encourages people to notice small, positive moments throughout the day instead of rushing past them. She calls these “delights” — simple sensory pleasures like sunlight on your face, the smell of coffee or an unexpected laugh. Happier people tend to savor positive experiences rather than multitask through them, allowing those moments to linger longer in the brain. Dr. Sharp adds that happiness is dynamic and rises and falls like a wave, which makes cultivating small moments of joy more sustainable than chasing constant highs.

Make Sleep a Priority
If happiness had a biological headquarters, sleep would be it. Sleep expert Olivia Arezzolo explains that disrupted sleep directly impacts mood, increasing stress hormones and emotional reactivity. Even one poor night of sleep can lead to irritability, low resilience and heightened emotional responses the next day. Good sleep acts as an emotional reset, helping the brain process stress during REM sleep and regulating stress hormones during deeper sleep. Small habits — morning light exposure, limiting late-night social media and winding down with reading — can significantly improve sleep quality and emotional wellbeing.

Hormones: The Hidden Happiness Switch
Dr. Karen Coates, co-author of Hormonal Harmony, describes hormones as the “quiet architects” of mood and motivation. Dopamine, serotonin and progesterone all influence how accessible joy feels. When hormones are out of balance, happiness can feel strangely out of reach, even when life looks good on paper. Protein-rich foods, consistent routines, gentle movement, time outdoors and social connection help support hormone balance and, in turn, emotional stability. As Coates notes, happiness is a biological state that can be nurtured.

Optimism, But Make It Useful and Realistic
Dr. Santos advocates for “mental contrasting” — pairing optimism with honesty. Instead of visualizing only positive outcomes, this approach involves acknowledging real obstacles and planning for them. Research shows this strategy strengthens motivation and follow-through, helping people maintain healthy habits over time. Rather than treating setbacks as failures, mental contrasting reframes challenges as part of the journey. As Dr. Sharp puts it, happiness isn’t a finish line to cross, but a daily practice built moment by moment.

Taken together, these habits suggest that happiness isn’t found in perfection or constant positivity. It grows through connection, rest, realistic hope and learning to notice what’s already going right.