7 Science-Backed Ideas to Keep Yourself Happy Even With a Busy Work Schedule

Life these days is evolving at the speed of light and there’s no way it will slow down soon.

Everybody is pressed for time. Work schedules keep getting clouded. Stress and anxiety keep piling up.

And amid the struggle to survive, happiness gets lost somewhere.

If you can relate to this, here are 7 science-backed ideas to keep yourself happy even with a busy, hectic work schedule.


This is one time you’re at your most relaxed state. Whether it’s a short nap or a good night’s sleep, try to get in as much of it as possible. According to research, sleep is linked to health and can keep chronic illnesses at bay.

Lack of sleep causes irritability and the inability to focus, which leads to stress and will eventually kill happiness. So if you’re hoping to sustain better moods and feel happier, give your body the rest it deserves.

In any case, spending sleepless nights will not get you anywhere near commercial success. You’ll feel more drained, less creative, whinier, and less problem-solving. Lack of sleep can put you off the course of success so make sure you are getting enough sleep.

Soak in the Sun

Did you know the sun is a natural provider of Vitamin D? This nutrient does so much, you’d be surprised! Besides strengthening your bones, it plays an important role in battling depression and sustaining mental health. So whether you prefer the mountains, the greens or the beaches, this gives you all the more reason to load up your skin with the sunscreen of your choice and bathe in the goodness of natural sunlight.

Sometimes it is difficult to remain sullen and depressed on a bright sunny day. If you’re low on the happiness quotient, get out and about and you’ll sync with the mood of nature.


The simplest solution to pretty much every problem that arises in your life is hitting the gym. Feeling sad? Hit the gym! Feeling blue? Get some light from the gym! Sweat out your stress and depression. Look in the mirror and be proud of how you tackled negativity. It won’t just help you look and feel good but also strengthen your immunity. In fact, exercise releases happiness-causing hormones in your body, making you feel elevated. It rids the mind and body of stress, replacing the void with happy thoughts.

So any time you feel like life is over, try exercising for a bit, even if it is a long walk. You’ll see your thoughts change right in front of you.

Change of Hobby

So you’ve loved painting all your life; how about you try writing? Or if you write as a hobby, trying sketching for a bit. Try your luck at handicrafts or carpentry. Do something you’ve never done before. And while you’re at it, don’t fear failure.

There’s ample evidence that the sense of accomplishment that comes from learning something new makes the learner feel happy. You will feel like being back in school when small steps made big differences.

Maybe you were fascinated by a particular musical instrument but never had the courage to play? Now is the time to do that! Take some time out of your daily routine to practice something new. A change of hobby works just as well as a change of scene – it refreshes the mind, body, and spirit, making you feel happier and satisfied with life.

Surround Yourself with Positivity

Happiness is contagious. If you’re happy, you might transfer it to someone else. Likewise, if you’re not able to make peace with your internal demons, being in the presence of positivity might elevate you a bit. Spread smiles and joy all around and you’ll be able to get it back, doubled!

Make good friends and keep in touch with them. You need not have a lot of friends to kill your internal loneliness; just a handful of close ones work better. Spend time with them and let the emotions get the better of you. Meet them often and find your own special comfort niche – the world is your oyster!

And if people aren’t your best skill, surround yourself with good books, good music, good food, and good advice. Even these have a profound impact on your mind and your happiness. The best part about these is you don’t have to take out time for it; you can enjoy it anytime, anywhere, anyhow!

Pamper Yourself

There’s a reason retail therapy works for women in stress. Pampering yourself is one way of creating self-importance and self-indulgence. When you’re focusing on yourself, you feel happy and satisfied. Go for a spa deal if you haven’t done that in a while and you’ll see a noticeable improvement in your mood (at least for a week).

If you’re a shopping fan who hasn’t been around a lot, try hitting the store. Or if there is something you’ve been fantasizing about since forever but haven’t purchased it, do it now! You only get one life. There’s no point leaving it undone, unfulfilled, and incomplete.

Expect the Unexpected

Many times when you plan for something and it doesn’t happen, you feel upset, anxious, and may even feel like a total loser. It’s just that you invest so much of yourself into achieving something and if it doesn’t happen, your mind isn’t prepared to accept it. There are three words for it – expect the unexpected. Go easy on yourself. There are things out of your control that influence nature and everything that happens within it.

When things don’t work your way, let it be. Focus your attention on other things. A failure doesn’t define who you are; it’s what you do afterward that explains your true potential. Also, understand that it’s okay to feel low at times. If stress gets too overwhelming, connect with a mental health counselor using a HIPAA compliant telemedicine app.

For the most part, happiness is an inside job. Practice easy stress-relief techniques to beat stress anytime, anywhere. Remember, you need to make a conscious effort to feel happy.

And there’s no fixed formula – what makes you happy might not be as effective for others. Understand your uniqueness and work around it. You are your key to your happiness!

Author Bio:

James Crook is a passionate blogger who loves to write on health and fitness related topics. Currently, he is a working as a blogger for a Physical Fitness Dr Wilson shoulder Surgeon. Follow @jamescrook911 for more updates.

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