Who doesn’t want to be happier? Dr. Laurie Santos, a cognitive scientist and psychology professor at Yale, has researched what actually works to improve our happiness—and it’s not what most of us think. You might be waiting for a big raise, a viral post, or the latest gadget to make you happy, but those things offer only quick bursts of joy. Real happiness comes from daily habits that, while they may seem simple, can lead to lasting contentment.

Dr. Santos shares her top five science-backed tips to increase happiness, and guess what? You can start practicing them today!

1. Stop Comparing Yourself to Others

We’ve all been there—scrolling through social media, feeling worse about ourselves because everyone else seems to be living their best life. But comparing yourself to others is a surefire way to kill your happiness. As Dr. Santos points out, “Comparison is the thief of joy.”

Instead, shift your focus to your personal progress and achievements. Set goals that matter to you and celebrate every small win. You’ll start to feel happier when you stop measuring yourself against others and focus on your own journey.

2. Set Happiness Goals

You’ve probably set goals before, but have you ever set goals specifically for your happiness? Dr. Santos recommends the WOOP method (Wish, Outcome, Obstacles, Plan) to make happiness goals achievable. For example, if your wish is to start meditating every day, think about how that will positively impact your life, recognize the challenges, and make a plan to overcome them. By setting clear goals for happiness, you’ll turn your desires into reality and feel more in control of your joy.

3. Spend on Experiences, Not Things

Next time you’ve got some extra cash, consider spending it on experiences rather than things. Research shows that experiences like going to a concert or taking a trip with friends bring more happiness than material purchases like clothes or gadgets.

That’s because experiences create memories that stick with you, while new things lose their appeal pretty quickly. So, skip the shopping spree and plan something fun with your friends or family—you’ll be happier in the long run.

4. Practice Gratitude

Gratitude is a major happiness booster. Even when life seems tough, taking time to appreciate what you do have can make a huge difference. Dr. Santos explains that we often get used to good things in life, a concept called “hedonic adaptation.” This can make new achievements or possessions feel less satisfying over time.

To combat this, try keeping a gratitude list where you write down what you’re thankful for. It’s proven to improve your well-being and can make you feel happier in just a few weeks!

5. Change Your Environment to Build Better Habits

Your surroundings play a big role in shaping your habits and mood. Want to exercise more? Leave your workout gear where you can see it. Want to eat healthier? Keep junk food out of sight. This idea, called “situation support,” helps you rewire old behaviors by making good choices easier and bad ones harder.

Also, think about the people around you. Surround yourself with positive, supportive friends who encourage your personal growth. You’ll be surprised how much happier you can feel when your environment supports your goals.

Quiz Time!

1. What is the “WOOP” method, and how does it help in setting happiness goals?

2. Why are experiences better for long-term happiness than buying material things?

3. What is “hedonic adaptation,” and how can practicing gratitude help fight against it?

4. How can changing your environment help you build better habits for happiness?

5. According to Dr. Santos, why is it harmful to compare yourself to others, and what should you focus on instead?