20 One-Minute Tasks that Will Make You Instantly Happier

These short, one-minute tasks will make you immediately happier.  While some stresses may be big enough to warrant “sleeping on it,” we can always intentionally focus on making ourselves as happy as possible in the current moment.

This guest post was written by Jessica Eichenlaub.  Jessica is a freelance writer, social media marketer, and confidence coach.  You can learn more about Jessica on her blog (www.semisweettooth.com) or by following her on Instagram at @SemiSweetTooth.

Life can be incredibly stressful sometimes.  We can stub our toe in the morning, perpetuating a whole series of negative events; or some major shift in our career, relationship status, or life plan might completely thwart our otherwise happy day.

While these events have the potential to make our whole day feel messy and unsatisfying, what can we do to change our trajectory and end our day on a positive note?

Here are 20 of my tried and tested one-minute tasks that will make you instantly happier.

20 One-Minute Tasks that Will Make You Instantly Happier

1. Buy yourself flowers. Just looking at and smelling your favorite fresh blooms will instantly bring a smile to your face.
2. Listen to your “Happiness 9-1-1 Song.” That song that makes you feel like you just have to get up and dance.  (If you need suggestions, many of my clients pick “Happy” by Pharrell Williams or “Walking on Sunshine” by Katrina & the Waves.)
3. Wake up 10 minutes earlier to just relax and enjoy your cup of coffee or tea. Relaxing in the quietness of the morning is a perfect way to start your day admiring the world around you.
4. Close your eyes and focus purely on your breadth for one minute. Focus your mind only on your in-breadths and out-breadths, counting them if you’re having difficulty focusing.  This will bring you back to the present moment and will relax your mind.
5. Have a real conversation with the next person that serves you at a store. It doesn’t need to be a long conversation, but it is certain to have a positive impact.  (Bonus: You’ll also brighten the day of your newfound acquaintance!)
6. Change your phone screensaver to a picture of something that makes you instantly feel joy.
7. Write down 5 things that you are grateful for right now. Try to be creative with your list and notice the smaller nuisances that make your life better.
8. Write a positive review online of one of your favorite spots in town. Remembering those happy moments will bring you back to that moment and the good feelings you had at that time.  (Bonus: You’ll be helping out one of your favorite businesses, too!)
9. Text an old friend to let them know that you’re thinking about them and just to say hello.
10. Enjoy your favorite snack. (Even if you have to get it delivered or it’s incredibly unhealthy.)
11. Take a moment to write out one of your secret life goals. Write out the details and start the process of making it a reality.
12. Stretch as tall as you possibly can to work out some of the kinks.
13. Make your bed. Research shows that it’s a keystone habit and becomes a catalyst for other good habits and more happiness in your home.
14. Before you get up in the morning, set an intention for the day. In his book The Art of Happiness, His Holiness the Dalai Lama says, “Every day, think as you wake up: today I am fortunate to be alive, I have a precious human life, I am not going to waste it.”  How are you going to make an impact today and live out your life intentionally.
15. Read your favorite early childhood book. It will bring back wonderful memories of a more simple time in your life.  (And I’ll bet you can even find the words on google if you’re at work!)
16. Get up and move. Moving your body, even for a short period of time, can instantly boost your endorphins and build your happiness.  (I’ll admit, I’m even known for pacing around my home for a short while if I’m having a tough day to cool myself down.)
17. Call a friend or family member. Speaking to somebody that you can instantly relate to can instantly boost your spirits.
18. Go outside for one minute. It’s fascinating what benefits you’ll feel after taking a second to step outside.  (Bonus: This is something that can even be done during your commute while standing in the parking lot, or it’s easy to fit into your lunch break!)
19. Help out someone else. While it can seem counter-intuitive, helping others will actually help you feel happier.  In his book Flourish: A Visionary New Understanding of Happiness and Well-Being, University of Pennsylvania professor Martin Seligman says, “…we scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.”
20. Focus on one of your strength areas. “Signature strengths” are things that you’re uniquely good at and using them automatically increases happy thoughts.  What is something that you’re good at doing, either in the workplace or at home?  Switch your focus to bring in the happy thoughts.

Whether you’re having a tough day or just need a good thought to give you a jump start, intentionally change your thoughts by doing just one small task to make you happy.

Thanks to Jessica for this wonderful post! Why not check out my post below which details how to get the best start to your morning:

How to create a morning routine to kick start your day!

What are some of your useful tips?