How to be happy in under five minutes

By Dr Klaudia Mitura, author of The Alphabet of Happiness – Create more happiness at work, in relationships and in your own skin

The conventional wisdom portrays happiness as a reward we earn only after achieving certain milestones—such as landing a dream job, buying a house, or reaching a goal. But science tells a different story. Research shows that happiness is not just an outcome; it is a powerful driver of success and satisfaction in our lives. If we feel happy, we tend to be more resilient, creative and kinder. 

What is empowering is that we can create happiness through the right actions and activities. In fact, up to 40% of our day-to-day happiness is shaped by our daily habits. So, how can you boost your happiness in under five minutes? Here are six science-backed micro-habits you can start today.

Start Your Day on a Positive Note

The first few minutes after waking up set the tone for the rest of your day. Research supports the power of a morning routine, pointing out that if you immediately reach for your phone and scroll through news or social media, you are likely flooding your system with cortisol—the stress hormone. Instead, try this simple five-minute routine before you even get out of bed: take ten deep breaths, set an intention for how you want to feel today, and list three things you are looking forward to. This mindful start primes your brain and body for a happier, more resilient day.

Give Your Brain a Dopamine Boost

Dopamine is often called the "happy hormone", and you can boost it naturally in just a few minutes. Try laughing continuously for a minute or two, take a quick cold shower, or listen to your favourite uplifting song. Laughter is bliss for our body and mind - continuous, genuine laughter has the potential to relax your muscles for up to 45 minutes, leaving your body recharged and your mind happy. Research also shows an increase in dopamine concentrations of 250% due to being immersed in cold water! Whilst experts within the field of music therapy state that upbeat songs that remind you of positive memories flood you with feel-good chemicals in seconds, helping you to feel more energised instantly. 

Regulate Your Nervous System 

Sometimes, happiness is about returning to a state of calm, especially after you have been dealing with something challenging or stressful. One of the most effective ways to do this is through sound healing. Close your eyes, breathe slowly, and listen to soothing nature sounds—rainfall, birds, or ocean waves. These sounds interact with your brainwaves and help activate the parasympathetic nervous system, responsible for rest and digestion. Afterwards, think of three things you are grateful for in this moment in time. This sound healing break will slow your heartbeat, move your body into a more relaxed state, and shift your focus to appreciating life here and now. 

Have a Creative Break

By engaging in creative activities, we experience an “upward spiral” of positive emotions that contribute to our happiness and feelings of flourishing in life. Try making an origami shape, sketch a tree, have a go at calligraphy, make a collage of places you wish to visit, brainstorm new cooking ideas, write a poem to share at the next special occasion, or make a flower bouquet for the dining table. Engaging your creative mind, even briefly, helps you reset emotionally and return to your day with more energy and positivity.

Enjoy Your Surroundings

We spend so much time with technology that we often overlook the beauty around us. Take five minutes to look out the window and notice the colours in nature. This simple act, inspired by colour therapy, can influence your mood—yellow energises, blue calms. If you can’t access nature, savour ordinary comforts with all your senses: wrap yourself in a cosy blanket, sip your favourite tea, or simply notice objects that bring you joy. Studies show that ordinary moments are the key to sustaining happiness over time, and savouring ordinary pleasures is the most effective way to boost your daily happiness.

Connect with Others

Finally, kindness improves the happiness of others while also making you happier and healthier. In just five minutes, you can send a thank-you email, pay someone a compliment, or do a small act of kindness for a stranger—like buying a coffee for the person behind you. You can also energise yourself and others by having a curiosity conversation: ask someone a question about their last week: what are they proud of, what was the funniest moment, or what was the most inspiring conversation they had. These small gestures not only lift others but also increase your own sense of belonging.

Remember, happiness is not a distant goal or a mountain to climb— rather, it is found in small, intentional moments throughout your day. Research suggests we need three positive experiences for every negative one to build positive wellbeing. So, sprinkle these five-minute micro-habits throughout your day to feel happier, more energised, and ready to thrive.