5 science-backed ways to be happier at work

[WORLD] If you believe that true happiness at work means being deeply in love with your job, recent research might offer a different perspective, highlighting how your daily choices and habits significantly impact your overall happiness.

Many people assume that, given my role as co-founder of a company called Happier, I must always be happy at work. After all, I’m in the business of helping others find more joy in their lives. But the truth is, I don’t always feel happy.

New studies show that happiness at work isn’t about feeling constant joy; rather, it’s about managing the natural emotional ups and downs. A 2023 Gallup report reveals that employees who accept and acknowledge their full range of emotions—whether stress or frustration—experience higher long-term job satisfaction than those who force themselves to maintain a cheerful demeanor. This aligns with the concept of "emotional agility," which encourages adaptability over maintaining a constant positive attitude.

To improve my happiness at work, I’ve had to be intentional about it. Just like exercising or eating healthily, boosting happiness is something that requires conscious effort. Research has shown that there are straightforward, actionable steps anyone can take to enhance their workday experience—and they don’t require drastic changes.

Start the Day Right

How you begin your day influences your mood and productivity for the rest of the day. A University of Pennsylvania study found that customer service representatives who were in a good mood in the morning were more productive and had more positive interactions with customers throughout the day.

Neuroscience backs up the idea that morning rituals can “prime” the brain for positivity. A 2022 study published in Nature Human Behaviour revealed that participants who practiced mindfulness—such as deep breathing or gratitude journaling—within 30 minutes of waking experienced heightened activity in the prefrontal cortex, the brain area responsible for focus and emotional regulation. This suggests that small habits early in the day can yield significant neurological benefits.

So, take a few moments each morning to enjoy something you love—whether it’s your coffee, tea, or hot chocolate. Be present with it instead of rushing through it. And if possible, step outside for a quick 20-minute walk, as research shows this can improve your mood and well-being.

Limit Your Decisions

Decision fatigue is real, and it can drain your mental energy, leaving you feeling exhausted. So, minimize unnecessary decisions where you can. For example, eat the same breakfast or lunch for a week, or simplify your daily choices. (Steve Jobs was known for wearing the same black turtleneck every day to avoid wasting mental energy on wardrobe decisions.)

The idea of "decision minimalism" has gained traction, especially in high-pressure fields. A Stanford study on CEOs found that those who delegated routine decisions—like scheduling or managing emails—reported lower stress and higher creative output. The takeaway? Not every choice requires your full attention. Automating or delegating low-impact decisions preserves your energy for more important ones.

Before offering your input on a decision, ask yourself if it’s truly impactful and if you have a strong opinion about it. If the answer is no to both, consider letting it go.

Help a Colleague

Research from the University of Wisconsin-Madison found that people in their mid-30s who valued helping others at work were significantly happier when surveyed three decades later. Helping colleagues not only fosters a positive work environment but also creates a cycle of happiness: a study showed that happier employees are 33% more likely to assist their co-workers than those who are less happy.

Small gestures can go a long way. Whether it’s grabbing a colleague’s favorite drink or offering to help with a task, these small acts of kindness can become daily habits. One way to ensure this becomes a regular practice is to set a reminder on your calendar.

Celebrate Progress

One of the most impactful books I’ve read on workplace happiness is The Progress Principle by Teresa Amabile and Steven Kramer. The authors discovered that a key factor in employee happiness is feeling like you’re making meaningful progress.

This principle is reinforced by the "small wins theory" in organizational psychology. A 2021 meta-analysis in the Journal of Applied Psychology found that employees who celebrated small achievements—such as clearing a desk or sending a single email—experienced a 17% boost in motivation compared to those who focused only on major milestones. Recognizing even small progress triggers dopamine, reinforcing positive behavior.

Try writing down three small tasks to complete before diving into emails or phone calls. Once you accomplish them, cross them off your list. At the end of the day, review your progress and acknowledge it. If you’re tackling a larger project, break it into smaller tasks to avoid feeling overwhelmed. Even if your "progress" is as small as starting a new project or writing a title, it’s still a step forward.

End Your Day with Gratitude

Our brains have a tendency to dwell on negative events, and studies show that setbacks at work have three times the impact of progress. However, you can train your brain to counteract this natural bias by focusing on the positive. Reflecting on something you appreciate about your day and jotting it down can improve overall happiness.

To make gratitude a habit, link it to an existing routine. For instance, I think of something positive from my day before starting my commute home. Sharing these positive moments with others also enhances their impact. Research shows that discussing good experiences with someone else boosts your sense of well-being.

By making small, deliberate changes to your habits and mindset, you can improve your happiness at work, even without a major career overhaul.