The Glass Is Half Full: 10 Simple Tricks to Cultivate Happiness with Ease
As a woman, journalist, and video maker, I’ve learned through personal challenges that joy often lies in the small, intentional moments we create. From navigating the pressure of breaking newsrooms to crafting empowering videos, I’ve discovered that choosing to see the glass as half full is a powerful act of self-love.
The Covid-19 pandemic taught all of us to slow down and find joy in the little things—like a quiet coffee or a heartfelt conversation. And science backs this up: happiness is built through simple, consistent habits.
In this Italian Girl Touch reflection, I’m sharing ten (and a half!) science-backed tricks to cultivate happiness with minimal effort. These practices, many drawn from my Free Mindfulness Starter Kit, will help you nurture a positive mindset and thrive, no matter what life throws your way. Ready to fill your glass?
Happiness isn’t a destination—it’s a daily practice rooted in small, intentional choices. Positive psychology research shows that cultivating happiness can boost physical health, reduce stress, and enhance emotional resilience (Lyubomirsky et al., 2005). Yet for women navigating careers, relationships, and personal growth, joy can sometimes feel out of reach.
The good news? Even simple actions—like savoring a quiet moment or helping a friend—can spark meaningful shifts in mood and mindset (Seligman, 2011). Inspired by my own journey through challenging times, I’ve curated ten easy, science-backed tricks to help you cultivate happiness with ease—infused, of course, with a touch of Italian Girl Touchwarmth.
10 Simple Tricks to Fill Your Glass
1. Slow Down and Savor Life’s Small Pleasures
The Covid-19 pandemic taught us to pause and appreciate the little things—a sunny morning, a warm hug, or a quiet moment with a book. Research shows that savoring positive experiences enhances well-being by amplifying positive emotions (Bryant & Veroff, 2007).
As a journalist, I found joy in pausing to enjoy a coffee break during a hectic newsroom day. Try this: Take 1 minute to notice something beautiful today, like the Day 1 Gratitude Pause in my Free Mindfulness Starter Kit. It’s like bottling sunshine for your soul.
2. Move Your Body for 10 Minutes
Exercise doesn’t need to be a marathon to lift your mood. Just 10 minutes of movement—like a brisk walk or stretching—releases GABA, a neurotransmitter that calms the brain (Streeter et al., 2010). Regular physical activity reduces depression and boosts happiness (Penedo & Dahn, 2005). I love a quick yoga flow before working at the desk to clear my mind. Try this: Walk or dance for 10 minutes today, and feel the calm wash over you.
3. Surround Yourself with Positive People
The people around you shape your energy. Surrounding yourself with happy, supportive individuals boosts confidence and creativity, while negative people drain your spark (Christakis & Fowler, 2009). As a video maker, I’ve learned to collaborate with uplifting colleagues who inspire my best work. Try this: Reach out to a positive friend for a chat, and distance yourself from energy-draining interactions.
4. Prioritise Sleep (7–9 Hours)
Sleep is a happiness superpower. Getting 7–9 hours nightly recharges your brain, clears toxic proteins, and improves mood, focus, and self-control (Walker, 2017). Sleep deprivation spikes cortisol, increasing stress even without external triggers (Leproult et al., 1997). I make sleep non-negotiable, especially after late-night editing sessions. Try this: Set a bedtime routine to ensure 7+ hours of rest ( like the Day 5 Body Scan in the Mindfulness Starter Kit to unwind).
5. Give Gifts to Others
Spending money on others—whether a small gift or a kind gesture—makes us happier than spending on ourselves, thanks to a surge in oxytocin and dopamine (Harbaugh et al., 2007). Buying a friend a book or treating them to coffee feels like a warm hug. Try this: Gift something small to someone you love, like a heartfelt note or their favorite treat.
6. Help Others Selflessly
Helping others triggers a “helper’s high,” releasing oxytocin, serotonin, and dopamine (Harbaugh et al., 2007). Volunteering or small acts of kindness—like helping a colleague—boost mood and reduce stress. As a marketer, I’ve found joy in mentoring young creatives. Try this: Do one kind act today, like offering a compliment or assisting a neighbor.
7. Seek Deep, Meaningful Conversations
Happiness thrives on substance, not gossip. Deep conversations foster connection and well-being, unlike shallow chatter (Mehl et al., 2010). I cherish late-night talks with friends about dreams and challenges, which recharge my soul. Try this: Ask a loved one a meaningful question, like “What’s been inspiring you lately?” Avoid judgment or gossip for a day.
8. Embrace a Growth Mindset
Believing you can grow and improve makes you resilient. A growth mindset helps you see challenges as opportunities, reducing stress and boosting happiness (Dweck, 2006). As a journalist, I’ve learned to view setbacks as chances to evolve. Try this: When faced with a difficulty, ask, “What can I learn from this?”
9. Reflect on Gratitude and Goals Before Bed
Ending your day with gratitude and visualization rewires your brain for positivity. Reflecting on what you’re thankful for boosts serotonin, while visualizing goals enhances motivation (Emmons & McCullough, 2003; Hershfield et al., 2011). I journal about my wins and dreams before sleep, setting the tone for a hopeful tomorrow. Try this: Spend 5 minutes writing three things you’re grateful for and one goal you’re excited about, using the Day 6 Gratitude Journaling practice.
10. Build Healthy Happiness Habits
Happiness is a habit, not a fluke. Consistent small actions—like exercise, sleep, or gratitude—compound into lasting well-being (Lyubomirsky et al., 2005). Adopting even a few of these habits transforms your mood over time. Try this: Pick one habit from this list and commit to it for a week, tracking progress with the Mindfulness Starter Kit’s tracker.
10½. Choose Happiness Daily 
Happiness isn’t automatic, even for the happiest people. It’s a conscious choice to prioritize joy through small decisions (Seligman, 2011). I check in with my mood daily, adjusting my actions to nurture positivity. Try this: Pause once a day to ask, “What can I do right now to feel happier?” It’s like giving your heart a high-five.
Your Path to a Half-Full Glass
These ten (and a half!) tricks are your roadmap to a happier, more empowered life. As a video maker, I’ve found joy in pausing to savor a quiet moment or helping a colleague, even on chaotic days. The science is clear: small, intentional habits build lasting happiness.
Reflect: What’s one happiness trick you’ll try today? Share it with me here, or on Instagram to join our community of women embracing joy.
Ready to fill your glass? Download the Free Mindfulness Starter Kit, share your happiness journey with me, and explore more on his blog and on the Smiley Frequency podcast (in English ) or the Onda Felice podcast (in Italian, available on Spotify & YouTube). You might also love the 60-Day Self-Love Journey Journal on Etsy.
Final Note
Your glass is half full, waiting for you to fill it with joy. Every small choice—to savor, move, connect, or reflect—is a step toward a brighter you. Keep shining, keep growing, and let’s build a happier tomorrow together.
References:
Bryant, F. B., & Veroff, J. (2007). Savoring: A New Model of Positive Experience. Lawrence Erlbaum Associates.
Christakis, N. A., & Fowler, J. H. (2009). Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives. Little, Brown Spark.
Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology, 84(2), 377–389.
Harbaugh, W. T., Mayr, U., & Burghart, D. R. (2007). Neural responses to taxation and voluntary giving reveal motives for charitable donations. Science, 316(5831), 1622–1625.
Leproult, R., et al. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865–870.
Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131.
Mehl, M. R., et al. (2010). Eavesdropping on happiness: Well-being is related to having less small talk and more substantive conversations. Psychological Science, 21(4), 539–541.
Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189–193.
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
Streeter, C. C., et al. (2010). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 75(5), 571–579.
Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
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