Happiness advice often comes in two extremes: either fluffy “good vibes only” mantras or dense scientific jargon that’s hard to translate into daily life. As a social psychologist & a well-being educator, I live in the space between. I’m deeply aware that happiness isn’t just an individual project: systemic issues like inequality, racism, sexism, ableism, and economic precarity weigh heavily on our collective mental health. We can’t meditate or gratitude-journal our way out of structural problems.
On the other hand, while we fight for systemic change, many of us still want—and deserve—tools that help us feel a little bit better today. Especially if you’re wired like me, with a brain that craves stimulation and dopamine, having accessible “happiness hacks” can be the difference between spiralling and staying grounded.
So here’s my approach: practical, neuroscience-backed strategies that don’t deny the social realities we live in, but do give us some agency over how we feel day-to-day. Think of these not as replacements for systemic change, but as small sparks you can practice regularly to keep your own emotional engine running.
1. Celebrate small wins (I mean really small wins)
No success is too small. Too often, we dismiss our little victories: answering that email we’ve been avoiding, cooking a real meal instead of ordering takeout, or even just getting out of bed on a tough day.
The mammal brain lingers on losses; it’s a survival mechanism. But that means we have to actively train ourselves to linger on gains. Each time you say, “I did it!”, even if it’s walking 10 minutes after lunch when you didn’t feel like it, you’re giving your brain a dopamine spark.
It may feel silly or forced at first. But practice makes the spark easier to ignite. Over time, you’re wiring your brain to expect more of those small, daily feel-good moments.
Hack it today: End your day by writing down one micro-win. I had a “done-journal” for years, and continue this habit in our community. Bonus: say it out loud to someone you trust.
2. Ten Minutes Toward a Goal
Big goals are overwhelming. That book you want to write, the new job you want to apply for, the closet you’ve been meaning to organise—they feel like mountains.
But what if you just gave them ten minutes a day? Ten minutes is enough to start momentum. It’s enough to gather information, take a small step, or clear a tiny patch of the mess. You may not feel euphoric in the moment, but you will start associating progress with dopamine.
This matters for us ADHD brains in particular: novelty and momentum are huge motivators. Instead of waiting for the “perfect” day to tackle the big project, let ten minutes be enough.
Hack it today: Set a timer, spend ten minutes on something you’ve been avoiding, then stop.
3. Be Sherlock With Your To-Do List
We all have that one task we keep putting off. Whether it’s paperwork, making a difficult phone call, or cleaning the garage. Left unchecked, those tasks create a low-level cortisol hum in the background of our lives.
The fix? Be like Sherlock Holmes! Holmes solved mysteries by breaking them into parts. You can do the same with that dreaded task. Tackle your tasks in tiny chunks. Prioritise. And with just ten minutes a day, just one drawer, just one phone call. The goal isn’t to finish everything at once, but to train your brain to expect relief instead of dread when you face it.
Hack it today: Pick one dreaded task. Do the smallest possible piece of it today. Repeat tomorrow. By the end of the week, you’ll feel lighter — without the pressure to finish everything all at once.
4. Adjust the Bar for Better Happiness”
Happiness lives in the sweet spot between too easy and too hard. If the “basketball hoop” of your life is too low, it’s boring. If it’s too high, it feels impossible.
We all have places where our standards are unrealistically high (the perfect dinner party, the flawless workout routine) and others where we’ve set the bar so low that there’s no reward. Adjusting those expectations (raising the bar where things feel flat, lowering it where perfectionism blocks you) creates more opportunities for brain-pleasing reward loops.
Hack it today: Identify one place to lower expectations and one place to raise them just slightly.
5. Feed Your Brain, Fuel Your Happiness
Yes, feelings are biochemical—but that doesn’t mean we’re powerless. Small shifts in nutrition can boost the neurotransmitters tied to joy and motivation.
- Protein: Foods rich in tyrosine (turkey, eggs, dairy, soy, legumes) help your brain make dopamine.
- Supplements: If you’re low in iron, folate, or vitamin B6, dopamine production can stall. A blood test can reveal if you need support.
- Mucuna (a.k.a. “dopamine bean”): This supplement contains L-DOPA, a dopamine precursor. It’s not a replacement for systemic change or therapy, but for some, it’s a helpful boost.
Of course, food and supplements alone won’t solve depression or systemic burnout. But fueling your brain well can give you a stronger baseline for emotional resilience.
Hack it today: Add one dopamine-friendly food to your next meal.
6. Laugh Like Your Life Depends On It
Laughter isn’t frivolous—it’s chemistry. A real, belly-shaking laugh releases endorphins and oxytocin, which calm stress and strengthen connection.
But here’s the trick: you have to find what actually makes you laugh. Not polite chuckles, not sarcastic sneers, but the thing that gives you an uncontrollable snort. It might be a silly video, an improv show, or your weird friend’s text messages.
Hack it today: Schedule ten minutes of comedy into your day. Consider it medicine.
7. Build Trust, Slowly
Oxytocin, sometimes called the “bonding hormone,” flows when we experience safety and connection. Trust is its foundation—but building it isn’t always easy.
If you’ve been hurt before, trusting again can feel risky. But trust doesn’t have to be an all-or-nothing leap. You can build it through stepping stones: tiny, low-risk interactions that create positive expectations over time.
Even just making eye contact, greeting a coworker, or honoring a small promise to yourself strengthens oxytocin pathways.
Hack it today: Do one small action that builds trust—with yourself or someone else.
The Bigger Picture: Happiness and social systems
I can’t end this post without naming the elephant in the room: happiness hacks can help, but they don’t erase systemic problems. No amount of gratitude journaling cancels out the effects of poverty, discrimination, or climate anxiety.
That’s why I resist the spiritual bypassing that’s common in wellness culture—the idea that if you’re not happy, it’s just because you’re not trying hard enough. That’s not only false, it’s harmful.
The truth is: we need both. We need systemic change and we need practical tools to help us stay emotionally afloat while we work toward that change. Happiness practices aren’t about ignoring injustice; they’re about giving ourselves sparks of resilience so we can keep going.
Final Thought
Happiness is not a permanent destination. Happiness is a practice. It’s in the micro-moments: the laugh you let yourself have, the small task you celebrate, the trust you build one step at a time.
You don’t have to apologise for these sparks of joy. They’re not trivial. They’re fuel. And when you ignite them every day, you become your own best spark plug.
Editor’s note: The information in this article, as well as all content produced and shared by Ivy Chan Wellness, including programs, memberships, and downloadables, are provided for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
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