American psychologist: this simple daily habit increases happiness

In a hurried world, we often look for ways to be happy. An American psychologist, quoted by GQ, suggests a simple gesture. It takes just a few minutes and fits into our day.

The daily routine that changes everything

Every daywrite down one thing that counted. Then, if possible, share it by message or out loud. In this way, you’ll train your attention to be happy more often.

According to the psychologist, this ritual promotes clarity and gratitude. It takes just a few minutes and no materials. What’s more, it creates a common thread between your days.

GQ points out that this approach is in line with recognized research. Indeed, brief writing and social contact support mood. As a result, the practice stands up better to busy weeks.

“One positive thing a day is better than a great resolution forgotten.”

Why this small step works

The brain retains mostly the negative, as a survival reflex. This ritual rebalances the balance, day after day. In this way, you direct your gaze towards what nourishes.

Sharing amplifies the effect by creating a bond. It also consolidates the memory of the pleasant event. In short, you combine emotion, meaning and active recall.

• Choose a fixed time and stick to it every day.
• Write a simple sentence in a single medium.
• Share if you feel like it or have the time.
• Re-read at the end of the week to see how far you’ve come.
• Stay flexible on busy days: a word is enough.

Practical, tested and realistic instructions for use

Choose a fixed time slot, morning or evening, and stick to it. First, write a simple, non-judgmental sentence. Then send it to someone close to you, if you feel up to it.

Set a discreet alarm for regularity. And keep a dedicated page in your phone. That way, friction falls away and the habit lasts.

On empty days, take note of a micro-detail: a smile or a scent to be happy in spite of everything. It’s not cheating, because you’re training your fine-tuned attention. As a result, you stay engaged, even when fatigue weighs you down.

You can link this gesture to an existing routine. For example, write after your coffee, then breathe three times. This way, the brain associates the habit with a stable anchor.

What science says without the jargon

Academic reviews suggest a moderate but robust positive effect. It’s not a magic wand, and that’s to be expected. However, daily consistency produces cumulative gains.

Studies on gratitude and connection show benefits. Also, engaged people report more meaning and vitality. In short, connection and gratitude help us to be happy.

Adapt the method to your life

If you’re a parent, do the exercise with a child. In this way, you’ll set a model and co-create a benchmark. What’s more, a child’s words enrich the adult view.

At work, keep a private note to preserve privacy. On the other hand, you can share a thank you on a common channel. As a result, team culture better values discreet effort to be happy together on a daily basis.

In difficult times, keep it minimalist: one line is enough. You can also choose a theme, such as ‘learning’ or ‘support’. That way, you can stay the course without forcing yourself to smile.

Over time, this practice helps you to be happy without pressure. It doesn’t erase worries, but it broadens the palette. What’s more, you gain stable reference points to get you through the ups and downs.

• be happy