Board-certified psychiatrist Sue Varma MD recently summarized five simple suggestions to help elevate mood and outlook in her book Practical Optimism. Below is a brief synopsis for consideration:

Update one’s definition of happiness

Why it matters: Society often sells happiness as an unrealistic destination — the perfect job, body, relationship, or bank account. But the book Practical Optimism takes a position that true happiness is about purpose, connection, and emotional agility.

What to do: Reflect on what brings genuine fulfillment, not just fleeting pleasure. Dr. Varma suggests that one consider this question: “When do I feel most alive, aligned, and useful?”

Based on the answer, consider updating one’s definition of happiness to include peace of mind, progress, and presence — not perfection. According to Dr. Varma, this shift can allow a person to appreciate life now, while still being open to change.

Prioritize day-to-day enjoyment

Why it matters: Big life goals are great, but well-being is built in the moments between achieving such goals. Reflecting on and appreciating those moments can boost mood, calm the nervous system, and help create a mental outlook that is more optimistic.

What to do: Dr. Varma suggests that one create a “joy list” — small activities that make one feel light, creative, or connected (e.g., dancing to music, reading, nature walks, warm baths). Schedule at least one a day. If a person feels “stuck,” turn to this list as a form of emotional nourishment, not escape.

Do something service-oriented

Why it matters: Acts of service are one of the fastest ways to boost mood, build purpose, and break out of self-focused stress cycles. Helping others also strengthens a personal identity as someone who can make a difference, countering negative self-talk.

What to do: Start small — check in on a friend, volunteer an hour a week, mentor someone, or even simply offer a kind word. Consider this question: “How can I be useful today?”

Dr. Varma notes that many are surprised how much this shifts feelings of energy and self-worth toward thoughts of well-being.

Start your day with a gratitude affirmation

Why it matters: Mornings set the emotional tone for the rest of the day. A gratitude affirmation can help build optimism, enhance an ability to stay positively oriented (even when faced with challenges), and helps focus the thoughts on opportunity rather than obstacles.

What to do: Upon waking, consider saying aloud:  “I’m grateful for today. I’m capable, growing, and open to joy.”

Dr. Varma suggests that people repeat it even if they don’t fully feel it. Affirmations, backed by intention and repetition, help rewire thought patterns and can strengthen inner resolve.

Share meals with others (when possible)

Why it matters: Eating together isn’t just nourishing for the body — it feeds social and emotional well-being. Studies show that shared meals foster trust, belonging, and joy.

What to do: Make an effort to share meals with family, friends, neighbors, or coworkers — even if it’s once a week. If you live alone, consider joining a community dinner, inviting a friend over, or using your phone’s video connection to converse with a loved one while you eat. Connection over food represents a simple yet profound way to combat loneliness and deepen relationships.

Have a favorite book or mentor who has helped you find happiness? Share it with us online.