5 Daily Habits that are Scientifically Proven to Make You Happy and Successful

5 Daily Habits that are Scientifically Proven to Make You Happy and Successful

Achievement of happiness and success often eludes us, seemingly wrapped up in big dreams and grand achievements. But life’s fulfillment doesn’t always rest on monumental victories. Usually, the bedrock of happiness and success lies in the realm of daily routines, small, consistent actions that, over time, craft a life of achievement and contentment. Through science-backed research, we’ve identified five daily habits that can significantly boost your happiness and success quotient. This post will delve into these habits, providing actionable strategies to integrate into your daily routine.

Habit #1: Write Down Three Wins of the Day and Plan Three Wins for Tomorrow Evening

In an era where we constantly chase after accomplishments, often forgetting to acknowledge our daily wins, taking time to reflect on and record three wins from your day can make a huge difference. These wins don’t have to be colossal. They can be as simple as finishing a book, completing a workout, or cooking a delicious meal. The idea is to focus on positivity and accomplishment.

Researchers from UC Davis discovered that maintaining a gratitude journal where you record positive experiences significantly enhances life satisfaction and overall well-being. By planning three wins for tomorrow, you’re setting clear, attainable goals for the next day, increasing your chances of success. This practice aligns with Locke’s Goal Setting Theory which affirms that clear and specific goal-setting leads to higher output and performance.

Habit #2: No Phone for More than 1 Hour Before Sleeping

The impact of technology on our sleep patterns has been a focal point of many scientific studies. Harvard researchers have found that the blue light emitted by electronic devices like our smartphones can interfere with the body’s natural preparation for sleep by suppressing the secretion of melatonin, a sleep-inducing hormone. This can lead to difficulty falling asleep, fragmented sleep, and morning grogginess, all contributing to decreased productivity and lowered mood.

Creating a phone-free buffer before sleep helps enhance sleep quality and allows for winding down and engaging in other relaxing pre-sleep activities such as reading or meditation.

Habit #3: Have an Accountability Partner Daily

Accountability partners provide a source of motivation, support, and responsibility, all of which contribute to high performance. Having someone to share your goals and progress with can create a sense of responsibility to meet those targets.

According to a study by the American Society of Training and Development, having an accountability partner can increase your chances of success by up to 95%. This relationship allows you to stay committed to your objectives, with mutual understanding amplifying motivation.

Habit #4: Create Something Every Day

Creativity is not reserved for artists, writers, or musicians; it’s a vital component of happiness and success for everyone. The invention can be as simple as brainstorming ideas for a project, experimenting with a new recipe, or arranging flowers in a vase.

According to a study published in the Journal of Positive Psychology, individuals who engage in creative activities have higher positive emotions, personal functioning, and overall life satisfaction. Taking time each day to create stimulates the mind and provides a sense of accomplishment and pride.

Habit #5: Improve Your Key Relationship Daily with Gratitude and Give Back

Interpersonal relationships form a vital part of our happiness. Expressing gratitude and giving back can enhance these relationships, promoting feelings of warmth and connection.

Multiple studies, including one from the University of Georgia, have found that expressions of gratitude can foster relationship satisfaction. Giving back, such as doing something nice for your partner without expecting anything, promotes a sense of shared happiness and unity.


Happiness and success, abstract and multi-faceted as they are, have been found to bloom not necessarily from monumental moments but from the sum of more minor actions and habits embedded into our daily lives. The five habits outlined in this article – reflecting on and planning for ‘wins,’ maintaining a pre-sleep technology buffer, having an accountability partner, engaging in creative activities, and nurturing key relationships – represent simple yet potent actions that, when practiced consistently, can pave the way to profound happiness and success.

A common thread in these habits lies in their focus on mindfulness, self-reflection, creativity, and human connection. While technology and the fast pace of modern life often push us in the opposite direction, it’s worth stepping back and incorporating these habits into our daily routine. It’s within our grasp to elevate our everyday experience, leading to a more fulfilling and accomplished life.

In pursuing happiness and success, remember that these are not destinations but journeys. These habits will make the trip rewarding, regardless of the goal. As you embark on this transformation journey, remember to be patient with yourself. These habits may seem small, but their impacts on our life satisfaction and overall well-being can be profound.

So why not incorporate these habits into your daily routine and experience the difference? As Lao Tzu wisely noted, “A journey of a thousand miles begins with a single step.”


  • Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377.
  • Locke, E. A., & Latham, G. P. (2006). New directions in Goal-setting Theory. Current Directions in Psychological Science, 15(5), 265-268.
  • Conner, T. S., DeYoung, C. G., & Silvia, P. J. (2018). Everyday Creative Activity as a Path to Flourishing. The Journal of Positive Psychology, 13(2), 181-189.