Happiness is something that’s cultivated. It’s a process, not a destination.
Andrew J. Smith, PhDWhat does it take to be happy? It might not be what you think.
Buying a luxury car, losing weight, getting social media likes, or being awarded a job promotion aren’t the keys to happiness.
“Happiness is something that’s cultivated. It’s a process, not a destination,” says Andrew J. Smith, PhD, a psychologist at Dartmouth Hitchcock Medical Center (DHMC).
“It's not somewhere you arrive at, and then you stay there.”
Career milestones, financial achievements, and watching your Instagram reel go viral tend to be superficial and focus on appearance, status, or comparison with others. These bursts of dopamine are also fleeting, Smith says.
What does it mean to be happy, and how can we find happiness?
What is happiness?
Experts say happiness is something we build over time by making good choices and pursuing deeper values such as meaning, service, and social connection.
The late Ed Diener, PhD, an influential psychologist known as “Dr. Happiness,” defined happiness as a state of consciousness arising from achieving one's values. He referred to it as “subjective well-being.”
Happiness “sounds flaky, kind of frivolous,” Diener said in 2017. “But what we’re talking about is sustainable happiness—what you get from your family, work, meaning and purpose, having goals, and values. Well-being is much, much more than having fun.”
Can you be happy in tough times?
Experts say that happiness is a practice. Our mindset and daily routines, like journaling, getting outside, and reaching out to others, can make a difference in how we weather life’s challenges.
Happiness can coexist with difficulties and sorrow.
“We can be happy in even the worst of situations. And we can find that little piece of happiness that helps us get through a hard situation,” says Dwayna M. Covey, MEd, vice president of DHMC’s Center for Learning and Professional Development.
The 2026 World Happiness Report ranks countries by how people evaluate their own lives. Nordic nations like Finland, Iceland, and Denmark consistently take the top spots. The United States ranks 23rd in the world, placing it below many European countries and nations like Costa Rica and Mexico.
The U.S. moved up one place from last year’s ranking. But its lower ranking doesn’t surprise experts. They say that from a holistic mental health standpoint, there is often a significant amount of stress, disconnection, and nervous system dysregulation among the U.S. population.
But even in times of uncertainty and stress, Covey says laughter and humor can be valuable tools for shifting mood and finding lightness.
“I think laughter is a really powerful tool, not just for happiness, but for your physical and mental health,” she says.
What about joy and gratitude?
Smith describes happiness as a more surface-level, temporary feeling, while joy is a deeper, more enduring state that can be present even during hardship.
Joy can support and enhance happiness. It arises from an inner sense of purpose and meaning as well as from our connections with others. Joy tends to endure longer than happiness and does not depend on happiness, Smith says.
"I think happiness is a superficial construct. I think 'joy' has more teeth and more depth because I can have it amid sorrow," Smith says, adding that joy and sensing a deeper meaning often emerge during life's challenges.
Gratitude is the appreciation of what is valuable and meaningful to you. It's a general state of thankfulness and appreciation.
Covey also adds that gratitude can be a powerful tool during difficult times, helping you find perspective and strength.
"Gratitude is something that can get us through some of the hardest times in our lives and seeing what we do have, and appreciating that," Covey says.
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How can you be happy?
Covey emphasizes the importance of consistency with positive routines. Whether you make walking, yoga, or swimming part of your regular routine, physical movement can influence emotional states, she says.
“Motion creates emotion,” Covey explains. “It's those small, repeated moments that we put into practice that can make a difference.”
Research shows that regular physical activity and structured routines—especially involving morning light exposure and outdoor activity—can help.
“Get outside. Go for a walk. It’s one of the simplest things you can do for your mental health. It's a small thing that takes our problems and our suffering out of the center of the universe, and it shifts us back into perspective on our smallness,” Smith says.
To practice happiness, experts suggest that you:
Make intentional connections
Meaningful connections matter. Make time to nurture relationships and reach out to others. Research shows that social connections make people happier. And not only that, social connections are also associated with improved health and longevity.
Practice journaling, gratitude and reflection
Regularly reflecting on positive experiences or things you’re grateful for can help shift focus toward the positive. Accept that challenges and setbacks are a natural part of life.
Remember that mindset matters
How we interpret and deal with stress is crucial. Approaching stress with acceptance and focusing on what you can control helps you manage it more effectively.
Accept that stress is inevitable
Trying to eliminate stress entirely is unrealistic. Life will always include challenges and pressures.
Get outside
Being outside and connecting with nature can lift your mood. Getting natural daylight, even on cloudy days, is important for your mental health.
Practice acts of kindness
Doing something kind for others can boost happiness. Research shows that acts of kindness and generosity increase your happiness and well-being. They also come with physical health benefits, including lower blood pressure
Feel aligned with your values
Happiness often comes from living in accordance with your values and finding meaning in daily life.
Covey says that finding happiness is a practice.
“Remember that happiness is not a passive experience,” Covey says. “And it’s something you can nurture through mindset and daily behavior.”
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