9 (+1!) Elements of Happiness to Become a Happier You
What makes people truly happy? Research shows happiness isn’t random—it comes from specific, science-backed elements you can cultivate in your daily life.
The a little dose of happy (aldohappy) framework breaks down happiness into 10 essential elements. Whether you’re looking to boost your mood, find more meaning, or build lasting well-being, these evidence-based elements of happiness provide a practical roadmap to a happier life.
What Is the aldohappy Framework?
The aldohappy framework is based on positive psychology research and evidence-based practices for well-being. Each letter in “aldohappy” represents a scientifically supported element that contributes to happiness.
By focusing on these key elements in your daily life, you create multiple pathways to joy—so if one area feels challenging, you have other ways to find fulfillment. This flexible approach recognizes that happiness looks different for everyone, and you can personalize which elements you emphasize based on your life, values, and circumstances.
What Are Our Elements of Happiness?
The acronym for a little dose of happy, aldohappy (pronounced “all do happy”), represents the nine elements in our formula for happiness:
acts of kindness,
laughter,
devotion,
optimism,
health,
appreciation,
purpose,
peace of mind, and
yums.
Acts of Kindness
- Acts of Kindness: Performing friendly, generous, or considerate deeds for others; paying it forward
Kindness and happiness are inextricably linked, with research proving a strong relationship between the two. Happy people are more likely to perform acts of kindness, and doing acts of kindness makes people happy.
Researchers at Harvard Business School and the University of British Columbia describe this as a positive feedback loop where kindness and happiness continually reinforce each other.
Simply put, doing good feels good and encourages doing more good! You’ll always feel great when you choose kindness.
Kindness is contagious. It’s been said that for every act of kindness you perform, you receive tenfold in return. The simple act of kindness creates a domino effect of good karma that touches not just the person on the receiving end but also their friends, family, and community.
So how can you show kindness? It’s easy! There are so many ways to be kind. Just look for opportunities to do something nice for someone without expecting anything in return.
➡️ Be kind whenever possible.
Laughter
- Laughter: Action or sound of laughing; finding humor or a reason to laugh
Laughter is one of the simplest and most effective ways to inject happiness into your life.
The act of laughing itself triggers a biochemical response, decreasing stress hormones and releasing dopamine. This happy chemical activates the brain’s pleasure center, boosting your overall mood and outlook.
Laughter not only feels good but also has positive health outcomes. People who laugh have fewer stress-related physical symptoms, such as headaches and muscle tension. Laughter can also lower your blood pressure, boost your immune system, and increase your lifespan.
Laughter also strengthens relationships and is a great way to connect with others and create positive memories. When you laugh with others, you create an emotional bond that increases feelings of trust and intimacy and reduces conflict. An easy way to spark laughter and joy is to ask funny questions that get everyone cracking up!
Laughter truly is the best medicine!
➡️ Seek humor and laugh whenever you can!
Devotion
- Devotion: Love, loyalty, or enthusiasm for family members, friends, and causes over time
People are innately social and thrive on human connection.
The Grant Study, one of Harvard’s longest-running studies on human development, found that happiness and higher life satisfaction scores were directly related to the quantity and quality of social relationships, not wealth or material possessions. In other words, people depend on others for happiness.
Good relationships and strong support networks that provide emotional and practical support are key to long-lasting health and happiness.
Research has shown that those who are happiest tend to be the most devoted to their family, friends, and causes. They are more satisfied with their marriage and family life and have strong social connections. Being able to turn to others during significant life events and day-to-day challenges can make all the difference.
A meaningful and fulfilling life comes from your devotion to your loved ones and the causes you’re passionate about. For enduring happiness, keep in touch and cultivate your relationships. Be there for your family and friends for all their important life events. Tell your significant other you love them every chance you get! And find ways to contribute your time and energy to something you believe in.
➡️ Dedicate time to your loved ones and causes you care about.
Optimism
- Optimism: Hopefulness and confidence about the future
Optimistic people are happier people.
Optimism is utilizing the power of positivity to forecast the future. An amazing consequence of this is that simply believing that good things will happen leads to good things happening, a self-fulfilling prophecy! This occurs because optimistic people are more willing to take risks, pursue new opportunities, and be resilient in the face of any setbacks.
Mindset is everything.
Optimism also benefits your physical health. Studies have found that optimists have a lower risk of heart disease and stroke, live longer, and experience less pain. They also have stronger immune systems and recover from surgery more quickly.
Optimism truly is good for your health!
The good news? Optimism can be cultivated. When you’re facing challenges, try shifting your focus to what’s going well in your life. Look for the silver lining and remind yourself that setbacks are temporary. Remember that the future holds possibilities you can’t yet see. Stay hopeful and confident, and you’ll find your way through.
➡️ Believe in your future and its possibilities.
Health
- Health: Maintenance of one’s physical and mental conditions
Health and happiness are deeply connected—each one supports the other in a positive cycle.
When you take care of your body, you feel better, have more energy, and can fully enjoy the things that bring you happiness. Happy people tend to make healthier choices, and those choices lead to even better outcomes: stronger cardiovascular health, more resilient immune systems, better aging, and longer lives.
The foundation of a healthy, happy life includes eating nutritious foods, moving your body regularly, getting quality sleep, and managing stress. These aren’t just “shoulds”—they’re investments in your ability to experience joy. When your body feels good, your mind follows, and you’re better equipped to pursue the activities and relationships that matter most.
Taking care of yourself is essential. The healthier you are, the more you can show up fully for everything and everyone you love.
Appreciation
- Appreciation: Recognition and enjoyment of the good qualities of people and the surrounding world; gratitude
Showing appreciation is one of the most effective ways to increase positivity and happiness.
A 2003 study by psychologists Dr. Robert Emmons and Dr. Michael McCullough found that people who expressed gratitude through writing once a week for 10 weeks became 25% happier.
Saying “thank you” and showing appreciation are not only good manners—expressing gratitude also helps create a more positive atmosphere. When we recognize others’ efforts, they feel appreciated and good about themselves, and you feel good too.
Being grateful for the little things in life can make a big difference. The next time you catch yourself having negative feelings and desire more positive emotions, take a step back and appreciate the good things in your life. Be thankful for your health, family and friends, home, and other reasons to be happy. It is difficult to be unhappy when you are grateful for what you have.
Purpose
- Purpose: One’s meaning or reason for existing
Purpose is what gives your life meaning and direction. It’s having a reason to wake up in the morning and a goal to strive for—whether that’s working toward your dream job, contributing to a cause you believe in, or nurturing the relationships that matter most.
People who live with purpose are happier, more satisfied with their lives, and experience greater well-being over time. Research even shows that having a deep sense of purpose helps people live longer. Meaningful activities naturally create fulfillment, and when you’re working toward something that matters to you, happiness often follows.
The beautiful part? Purpose and happiness reinforce each other. Living with purpose creates happiness, and happiness gives you energy to pursue your purpose. Each small win—every action you take toward your meaningful goals—builds momentum and confidence, making the next step easier and more rewarding. This is how you create a life filled with both meaning and joy.
➡️ Pursue a meaningful life and discover your why.
Peace of Mind
- Peace of Mind: Feeling content in the present; mindfulness
In our busy lives, it’s easy to get caught up thinking about the past or worrying about the future. To feel better and more grounded, sometimes the best thing to do is to slow things down and live in the present.
Mindfulness is the practice of being attuned to and living in the present without judgment. Through intentional awareness and acceptance of how things are, mindfulness builds resilience, reduces stress and anxiety, and helps people lead happier and more well-balanced lives.
When you let go of the past and stop worrying about the future, you can focus on the present and appreciate the moment. This peace of mind allows you to savor the good things in life.
➡️ Live in the moment and be content with how things are.
Yums
- Yums: Tasty foods; enjoyment of food
Food, especially delicious food, causes a release of dopamine—that same happy chemical from laughter that activates your brain’s reward center. Simply put, certain foods taste good and make you feel good.
But the connection between food and happiness goes even deeper. Research in nutritional psychiatry shows that what you eat directly affects your brain chemistry and mood. A diet rich in vitamins, minerals, and antioxidants nourishes your brain and protects it from oxidative stress, while highly processed foods can contribute to inflammation that negatively impacts mental health.
There’s absolutely a place for comfort food in a happy life—savor it when you want it. As for everyday meals, here’s the sweet spot: food that’s both delicious AND nutritious! It’s surprising how incredible healthy food can taste when the right combination of ingredients and spices is paired with the proper preparation or cooking method.
When you fuel your body with nutritious foods that also delight your taste buds, you support both your physical health and emotional well-being. When you find that balance, every meal can make you think, “Yums!”
➡️ Find the balance between healthy and delicious food and enjoy what you eat.
🎉 Celebration
*Bonus* 10. Celebration or Notable Event: Recognizing and enjoying life’s moments worth celebrating, big and small
Life is full of moments worth celebrating—both big and small! Celebrations come in all sizes: birthdays and anniversaries, your team winning a championship, the first day of Spring, or simply making it through a tough week.
Celebrations bring people together and create lasting memories. Shared joys are powerful connectors that strengthen relationships. Research shows that sharing positive feelings and experiences increases energy, happiness, and life satisfaction. When you celebrate with others, you multiply the joy—both for yourself and for those around you.
The best part? You don’t need a “big reason” to celebrate. Celebrating small victories and everyday moments trains your brain to notice more of life’s goodness—whether you’re toasting a major achievement or simply celebrating Friday.
➡️ Find reasons to celebrate and celebrate with others!
How to Use the aldohappy Framework in Your Daily Life
The beauty of the aldohappy framework is its flexibility—you don’t need to master all 10 elements at once. Here’s how to make it work for you:
Start Small
Choose 2-3 elements that resonate most with you right now. If you’re feeling disconnected, focus on Devotion and Acts of Kindness. If you’re stressed, prioritize Peace of Mind and Health. Let your current needs guide you.
Build Awareness
Begin noticing these elements in your everyday life. Did you laugh at something funny? That’s Laughter. Did you take time to stretch? That’s Health. Did you text a friend? That’s Devotion. Recognition is the first step toward intentional practice.
Create Daily Habits
Small, consistent actions compound over time. Rather than overwhelming yourself with all 10 elements, pick one simple action for each element you’re focusing on:
- Acts of Kindness: Hold the door for someone
- Health: Take a 10-minute walk
- Appreciation: Write down three things you’re grateful for
- Peace of Mind: Take three deep breaths when you feel stressed
Track Your Happiness
Use the Do Happy App‘s journal to document which elements showed up in your day. Over time, you’ll discover patterns—maybe you’re naturally strong in Optimism but could use more Yums (enjoying delicious food). This awareness helps you create a more balanced, fulfilling life.
Adjust as Life Changes
Your happiness needs will evolve. During busy seasons, Peace of Mind and Health might need more attention. During lonely periods, Devotion and Acts of Kindness become crucial. The framework adapts to you—not the other way around. Take ownership of your own happiness by choosing which elements to prioritize based on your current life circumstances.
The goal isn’t perfection across all 10 elements. It’s progress. Each small step toward any element brings more happiness and fulfillment into your life.
Journal Every Day About These Elements of Happiness
Daily journaling is a great way to focus your thoughts and learn more about your happiness. Journaling is also a form of self-care. The act of writing itself has been shown to boost mood and well-being. Other benefits of journaling include improving your working memory, fostering creativity, and helping you reach your goals.
The Do Happy App includes a journal with space for all 10 happiness-boosting elements, helping you reflect on the positive aspects of your daily life. When you write in your journal, you’re answering one powerful question: “What made me happy today?”
We understand that life includes challenges, setbacks, and difficult moments. The Do Happy Journal isn’t about toxic positivity or pretending everything is perfect. Instead, it’s about creating intentional space to notice and remember the good things—the moments of connection, joy, accomplishment, and meaning that can easily get lost in the busyness and stress of daily life.
Here’s how it works:
Start where you are. When you’re first building your journaling habit, focus on just 1-3 elements that showed up in your day. Did you laugh at something funny? Write about it. Did you help someone? Capture that moment. The app adds a yellow smiley to your accountability calendar for each day’s journal, recognizing that you took time to reflect on what brought you happiness.
Expand as it becomes natural. As journaling becomes a regular practice, you’ll start noticing more elements throughout your day. When you journal about 4 or more elements, the app rewards you with a blue smiley on your accountability calendar and bonus happyStars (points). This isn’t about pressure to write more—it’s about encouraging you to train your awareness. The more elements you notice, the more opportunities for happiness you’ll recognize in your everyday life.
The goal isn’t to check boxes. It’s to cultivate gratitude and awareness. By regularly asking yourself, “What made me happy today?” and reflecting on these elements, you rewire your brain to naturally notice positive moments. Over time, you’ll find yourself experiencing more joy simply because you’re paying attention to it.
This practice creates something precious: an ongoing memory book of your happiest experiences. Years from now, you can revisit these entries and reconnect with the moments, people, and experiences that brought you joy. It’s a gift to your future self.
Want to make it even more tangible? Download your journal as a formatted PDF with each day’s reflections and photos beautifully laid out. Print it, bind it, and keep it on your bookshelf. A physical copy transforms your digital practice into something you can hold, flip through, and treasure—making your happiness journey feel substantial and real.
The Do Happy App’s Analytics feature helps you understand which elements most effectively boost your happiness levels and where you might want to focus more attention.
Some key questions for you to consider when you look at your Do Happy Analytics:
- What elements contribute to your happiness?
- Do you focus on some elements more than others?
- How does your happiness profile change over time?
- Are there any areas of opportunity?
True happiness comes from knowing yourself—understanding what brings you joy and intentionally creating more of those moments. The Do Happy App gives you the tools to build this self-awareness and turn it into lasting change. Each journal entry, each completed task, each moment of reflection brings you closer to the happiest version of yourself.
Your happiness matters. Start building it today.
➡️ Download the Do Happy App and start journaling today!
Frequently Asked Questions About the Elements of Happiness
Which element of happiness is most important?
There’s no single “most important” element—what matters most depends on your current life circumstances and personal values. Research from the Harvard Grant Study shows that Devotion (strong relationships) is a powerful predictor of long-term happiness and health. However, all 10 elements work together synergistically. The framework’s strength is that you have multiple pathways to happiness, so you can focus on elements that feel most accessible or meaningful to you right now.
How does the Do Happy App help me practice these elements?
The Do Happy App makes it easy to build happiness habits by providing actionable ideas and thoughtful journal prompts for each element.
When you select an element to journal about, you’ll find:
- Quick Ways to Practice – Specific, doable actions you can take that day (like “send a ‘thinking of you’ text” for Devotion or “watch a funny video” for Laughter)
- Journal Prompts – Guided questions designed to help you reflect on “What made me happy today?”, organized by theme so you can quickly find one that fits your day
You can journal freely without prompts, or use them when you need inspiration. The app is designed to meet you wherever you are—whether you have 2 minutes or 10 to reflect on your day.
Can I focus on just one or two elements instead of all 10?
Absolutely! Starting with 1-3 elements is actually more effective than trying to tackle all 10 at once. Choose the elements that resonate most with your current needs or feel easiest to practice. As these become natural habits, you can gradually incorporate other elements. Many people find that strengthening one element (like Acts of Kindness) naturally enhances others (like Appreciation and Devotion).
Isn’t focusing only on happy things toxic positivity?
No—this isn’t about denying difficult emotions or pretending everything is perfect. The Do Happy Journal creates intentional space to notice positive moments, not because negative things don’t exist, but because our brains naturally focus more on problems and threats (negativity bias). Without deliberate practice, the good moments get overlooked.
We’re not asking you to suppress hard feelings or ignore real challenges. We’re asking you to also acknowledge the moments of connection, joy, and meaning that exist alongside the difficulty. It’s about seeing the full picture: yes, today was hard, AND something good happened too. Both can be true, and noticing both builds resilience.
That’s why keeping a dedicated happiness journal matters—it ensures you have a record of joy that doesn’t get drowned out by the inevitable challenges and stress of daily life. When you look back, you’ll have proof that even during difficult times, good moments existed.
How long does it take to see results from practicing these elements?
You can experience immediate mood boosts from elements like Laughter, Acts of Kindness, and Appreciation—sometimes within minutes. For deeper, lasting changes in your overall happiness, research suggests that consistent daily practice for 2-3 months can lead to measurable improvements in well-being. The key is consistency over intensity. Small daily actions compound into significant life changes over time.
What if I’m struggling with multiple elements?
Struggling with several elements often signals a need for foundational support. Start with Health (sleep, nutrition, movement) and Peace of Mind (stress management, mindfulness), as these create the foundation for engaging with other elements. If you’re experiencing persistent difficulty across many areas, consider reaching out to a mental health professional. The aldohappy framework complements therapy and other mental health support—it doesn’t replace it.
How does this framework relate to positive psychology?
The aldohappy framework draws from positive psychology research, particularly studies on gratitude (Appreciation), meaningful relationships (Devotion), purpose, optimism, and acts of kindness. Positive psychology focuses on what makes life worth living, not just treating mental illness. Each element is grounded in research showing that these practices contribute to well-being, life satisfaction, and flourishing.
Can children use this framework?
Yes! The elements are simple enough for children to understand and practice. Kids naturally excel at Laughter, and teaching them Acts of Kindness, Appreciation, and Devotion helps build emotional intelligence and resilience. While the Do Happy App was designed for adults, you can adapt the journaling practice for younger children by having them draw pictures or share their happy moments verbally each day.
Is there a “wrong way” to use the aldohappy framework?
The only “wrong way” is to treat it as rigid rules or a source of pressure. This framework should feel supportive, not stressful. If focusing on all 10 elements feels overwhelming, scale back. If journaling daily feels like a chore, try every other day or once or twice a week. If certain elements don’t resonate with you, that’s okay—focus on the ones that do. Happiness isn’t one-size-fits-all, and neither is this framework.
How is this different from other happiness frameworks?
The aldohappy framework is unique because:
- It’s comprehensive yet simple—10 elements from a memorable acronym
- It’s flexible—you choose which elements to emphasize based on your life
- It’s integrated with practical tools (the Do Happy App for tracking and journaling)
- It’s grounded in both research and real-life application
- It emphasizes both hedonic happiness (pleasure, like Yums and Laughter) and eudaimonic happiness (meaning, like Purpose and Devotion)
- It integrates both happiness and personal development—helping you grow while building joy
Ready to Build Your Happiness?
The aldohappy framework gives you 10 clear pathways to lasting happiness. You don’t need to master all of them at once—just start with the elements that resonate most with you today.
Download the Do Happy App to:
- Journal daily about the elements that bring you joy
- Track which elements contribute most to your happiness
- Build awareness of the positive moments in your life
- Create an ongoing memory book of your happiest experiences that you can export and keep forever
Your happiness matters. Start building it today, one element at a time. Download the Do Happy App today!