Life’s chaos and stress can sometimes get on our nerves and make us feel overwhelmed. But you don’t need grand gestures to feel happy. Instead, even tiny, simple and doable habits can help rewire your brain to be happier and stress-free. Backed by science, some of these habits lower cortisol (your stress hormone) and help produce feel-good hormones like dopamine and serotonin. Here we list some of them:
Start with a 5-Minute gratitude journal
Every morning, grab a notebook and jot three things you’re thankful for – like your morning chai or a loved one’s smile. This isn’t silly. A 2017 fMRI study shows how gratitude journaling rewires your brain, boosts altruism and reward responses to others’ benefits after 3 weeks – evidence of brain plasticity.
Why it works: Gratitude shifts our focus from lack to abundance in our life, boosting serotonin naturally and making perspective positive. Keep it simple – no essays, just bullets. Do it over coffee. Over time, stress fades as your mindset flips to positive.
Take a 10-minute daily walk in nature
Step outside for a brisk 10-minute walk, ideally in a park, and be close to nature. Research from Stanford proves that regular nature walks reduce our overthinking by 50%, flooding the brain with mood-lifting hormone – endorphins.
Walking also has other benefits– It lowers blood pressure, reduces tension, and sparks creativity.
Practice deep breathing for 2 minutes
When stress hits, pause for 4-7-8 breathing: inhale 4 seconds, hold 7, exhale for 8 seconds. Dr. Andrew Weil’s technique activates your parasympathetic “rest” mode, dropping cortisol fast, as per the American Journal of Psychiatry trials. Do it anywhere – traffic, meetings, bed. It interrupts panic loops, calming your nervous system like a reset.
Connect with a friend or loved one daily
Send a quick text, call, or hug your partner – every day. Harvard’s 85-year Grant Study found that strong relationships are the top happiness predictor, reducing stress better than money. And hugging is known to release oxytocin, the “cuddle hormone,” which reduces one’s stress and feelings of loneliness.
Declutter your space
It is often said that how you keep your space (read your bedroom or work desk) is a reflection of how you are feeling, and rightly so. Princeton’s Neuroscience of Chaos and Clutter study (2011) is the landmark evidence linking visual clutter to heightened stress.
So, when stressed, spend a few minutes decluttering your desk or tidying your drawer or shelf. Clutter spikes cortisol, per Princeton neuro studies, while order frees mental bandwidth. So, practice this simple habit and see how it improves your mood within minutes.
Drink a glass of water first thing
Hydrate with 500ml water upon waking – add lemon for zing. According to the Journal of Applied Physiology (2025), low fluid intake (<1.5L/day) increased one’s cortisol response with more than 50% during stress tests vs. those who are well hydrated– this links dehydration to exaggerated stress reactivity.
Meanwhile, proper hydration stabilises energy and hormones. It kickstarts your metabolism, flushing toxins for clarity.
Set one tiny, achievable goal daily
Pick something doable, like “read 5 pages” or “stretch 2 minutes.” Completing such simple tasks triggers dopamine hits, thus making you feel accomplished and happy. And doing this in the morning helps in kick-starting the day on the right note, thus motivating you to do more.
Reduce screentime before sleeping
Log off screens 1 hour before bed – no exceptions. Blue light disrupts melatonin, disrupting circadian rhythms, as per Sleep Foundation data.
This, in turn, leads to anxiety. Instead, utilise this time to read, journal, or chat with your loved ones– habits which will truly help you unwind and destress after a long day. Remember, good quality sleep leads to happier tomorrows as it helps regulate your emotions.
Have slow mornings
Wake up early in the morning (preferably between 5am to 6am) and take some time out for yourself– be it for yoga, meditation or simply enjoying peaceful mornings. Having slow mornings helps you stay calm and on top of things the whole day, instead of rushing and being engulfed in the day’s chaos.
