1 Be spontaneous more often
Planning ahead gives us security. Breaking out of the rut every now and then is just as important. What do you feel like doing right now? What is stopping you from realizing your wishes? Dare to follow your gut feeling more often. Your courage will be rewarded.
2 More exercise and sport
There's a reason why the question "How are you?" also contains the word "go". Because when we move, we feel good. We perceive our body in a new way, push aside doubts and worries, feel less stress and can also sleep better. What to wait for? On your marks, get set, go!
3 Recognize the beauty
That's right: Dark rain clouds are gathering behind us and noise is coming from the building site. Unfortunately, we can't prevent that. But we can change our perspective and focus on the beautiful things: the butterfly fluttering past us, the scent of freshly mown grass, the flower on the edge of the path ...
4 Drifting along, looking up at the sky
A great idea for warm spring or summer days: grab a blanket, lie on your back in the garden or park, block out the background noise and look up at the sky. What cloud images can you discover? How does your body feel right now? Pleasantly light and liberated?
5 Appreciate the moment, be aware of everything
Children are true masters at this: they take what life offers them and make the most of every single moment. They do not mourn yesterday, they are not afraid of tomorrow, but live completely in the here and now. If we follow them, they direct our attention to the little things that take us out of the daily grind and immediately lift our spirits. Let's become children more often!
6 Immerse yourself in nature
A walk in the woods: admire the lush greenery, listen to the birds chirping. A trip to the seaside: breathe in the pure air, watch the wild waves. We are one with our surroundings, feel the magic of life. Breathe, let go.
7 Being able to show affection
Touch is probably the most valuable form of communication between people. When we give affection to others - whether by holding a hand or giving a hug - our body releases the happy substance oxytocin. What a great feeling!
8 Nurture and maintain a feel-good list
Always writing down all the stressful and time-consuming tasks that lie ahead can be a real drag. It's much better to make a list of the things you want to reward yourself with this year, this month and this week. Hang the list up in a clearly visible place in your home - and ideally start with the first item straight away.
Give away 9 nice things
Helping the neighbor carry the baby carriage, holding the door open for a colleague, complimenting the baker on her great service: When we help others, we give ourselves a gift at the same time. The gratitude, openness and cheerfulness we receive through simple gestures of kindness and attention make every day a happy day. It's best to try it out now.
10 Pamper yourself
Science author Stefan Klein describes it like this: "Pleasure is the signal that the body is getting what it needs." So let's treat ourselves more often to something we're craving without a guilty conscience, something that caresses our soul: a slice of chocolate cake, a massage after work. Let's listen to our body, because it knows what is good for us right now.
11 Write down words of love
Handwritten lines are rather rare these days - so it's all the nicer to take the time to write a letter to someone. Imagine how happy the other person will be - and you will be happy too.
12 Show gratitude openly
Our family and friends, our job, our health, our home: none of these things can be taken for granted. So let's say thank you more often for everything that makes our lives worth living. Quite a lot, isn't it?
13 Carefree dancing
Close your eyes and shake a leg. As soon as our feet start moving to the beat, our brain automatically reacts by releasing serotonin, the number one happiness hormone. So let's treat ourselves to this massage for the soul more often - and not just at the disco.
14 Forgiving mishaps
Self-reproach is stressful. Think about a slip-up that you are still nibbling on and write it down on paper. Then say out loud: "I forgive myself." Then fold the paper into a boat and place it on the nearest river. Let go. Even the mistakes of others. Goodbye, regrets!
15 Sniff your favorite scent
Which smells do you particularly like, which bring back fond memories? Perhaps a special perfume that evokes images of a romantic adventure, perhaps a dish that takes you back to your childhood: dream yourself back to happy moments with the help of fragrances.
16 Radiate self-confidence
Stand up straight, let your shoulders drop loosely and lift your chin slightly. Now try to look depressed at the same time. That's not possible, is it? Our posture alone can influence how strong and confident we feel. Try it out when you walk, swing your arms and take big steps. Because you are great!
17 Singing with heart and soul
It doesn't have to be in front of an audience at a karaoke evening (but why not?). Singing alone in the shower is also great fun and really healthy: the stress trigger adrenaline is reduced and happiness hormones are released at the same time. We feel upbeat, optimistic - and sexy.
18 Traveling with books
Good literature carries us through time and space, opens up new worlds for us and allows fantasy to merge with reality. The great thing is that many classics are still surprisingly relevant today. Let yourself be inspired by reading, go on a mental journey. It's sooo good for you!
19 Doing small things
Just 5 minutes of cleaning the house, clearing out the closet or organizing your desk can change your perspective and give you the feeling that you have your life well under control. Suddenly we are in control of things, not the other way around.
20 Three questions at the end of the day
Do you want to go to sleep with a smile? Then ask yourself: What went really well today? Who did something good for me? What was I happy about? This makes for sweet dreams - and makes you want to start a new, happy day.