5 Strategies
Happiness can sometimes feel like a moving target—something we chase but never quite catch. But according to Dr. Sue Varma, a board-certified psychiatrist and author of Practical Optimism: The Art, Science and Practice of Exceptional Well-Being, happiness isn’t just a fleeting emotion—it’s a skill you can build with daily habits and intentional choices.
Drawing from both science and real-world experience, Dr. Varma outlines five powerful strategies that can help bring more happiness and fulfillment into your life. These are practical, achievable habits that can start to make a difference today.
1. Start Your Day with a Gratitude Affirmation
Gratitude is one of the most potent tools for rewiring the brain toward positivity. Dr. Varma recommends beginning each morning with a simple gratitude affirmation—taking just a few moments to acknowledge something you’re thankful for. This sets a positive tone for the day and trains your brain to focus on abundance rather than lack. It could be as simple as saying, “I am grateful for this quiet moment” or “I’m thankful for the people in my life who care about me.”
2. Connect with Others Over a Meal
Happiness is deeply social. Sharing a meal with friends, family, or even coworkers isn’t just about food—it’s about connection. Dr. Varma emphasizes that the act of sitting down and breaking bread with others strengthens relationships and promotes a sense of belonging. In our increasingly digital world, these face-to-face interactions are more important than ever.
3. Practice Practical Optimism
As the title of her book suggests, Dr. Varma advocates for what she calls “practical optimism.” This isn’t about blind positivity or ignoring real challenges—it’s about believing that good things are possible while taking active steps to make them happen. It’s a mindset shift: instead of thinking, “This will never work,” try, “This might work if I take the right steps.” That shift can fuel motivation and resilience in the face of adversity.
4. Engage in Purposeful Activity
Whether it’s your job, a hobby, or volunteering, doing something that gives you a sense of purpose can be a huge boost to your well-being. Dr. Varma explains that having a reason to get out of bed in the morning—something that feels meaningful to you—can help ground you and give you a greater sense of direction. Purpose doesn’t have to be grand; even small acts of kindness or creativity count.
5. Protect Your Mental Fitness
Just like physical health, mental fitness needs regular care. Dr. Varma encourages people to check in with themselves emotionally, practice mindfulness, and be proactive about mental health. That might include therapy, meditation, journaling, or simply taking time to unplug. By building emotional resilience, you become better equipped to navigate life’s inevitable ups and downs.
