1. Take one deep breath. 

Just one deep breath can turn down your “fight-or-flight” instinct and activate your “rest-and-restore” mode. Got 15 seconds more? Take another deep breath. You’ll feel even more content.

2. Find something in your day that triggers a feeling of gratitude.

You had a good breakfast, you have a job, or you enjoyed reading the newspaper this morning. Absorb that feeling of gratitude for a few moments. Lingering on a positive experience helps embed it in your brain.

3. Take time to appreciate something that didn’t happen during your day.

No one in your family got sick, you didn’t have car trouble, and you didn't fight with anyone. Remember to keep things in perspective.

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4. Smile. 

Many people think of happiness as something that comes from the inside out, or from your mind to your behavior. But happiness can also come from the outside in, or from your actions to your mind. The deliberate decision to smile, for example, actually activates happiness-inducing chemicals, as described here.

5. Slap a label on your negative feelings. 

Angry. Helpless. Sad. Anxious. Just labeling your emotions can ease your suffering. Attaching a label shifts activity from the emotional part of your brain to the thinking part, making you hurt less and feel more in control. (Learn more here.)

6. Sit up straight. 

Poor posture can actually cause negative emotional states. Studies show that people who slouch experience more bad moods, lower self-esteem, and poorer confidence than those with upright posture. Sitting up straight can cause positive emotional states—a sense of confidence, assertiveness, and a happier mood. Good posture also helps your physical well-being and prevents many types of neck, shoulder, and back problems. So to lift your mood, pull your body upward. You’ll feel happier.

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7. Notice the small pleasures in life and appreciate them.  

Author and Psychology Today blogger Rick Hanson writes about the health and happiness benefits of “taking in the good” in his groundbreaking book, Hardwiring Happiness. He recommends appreciating the little things, noting, "Most opportunities for a good experience arrive with little fanfare. You finished an email, the telephone works, you have a friend.” For the best results, bring pleasant objects, thoughts, and people to the foreground of your awareness. Linger for five seconds or more on a good experience to allow it to sink into you. Your happiness level will steadily increase.

8. Appreciate yourself. 

Think of one thing you’ve already accomplished or handled well today or focus on a good quality you’ve demonstrated—a start to a project, a phone call, or even an honest talk with a colleague that ended well. Drawing your attention to your strengths will lift your spirits.

9. Find positive meaning in negative events.

If you experience a setback, can you find a rapid way to turn it into lemonade? Start by thinking about the setback as a challenge rather than a failure. That should take five seconds or less. In the remaining 25, begin to think about how to move forward. 

10. Use a desktop photo to remind you of the purposes and pleasures of your life. 

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A photo of your family, your travels, or a favorite saying can be restorative and promote moments of happiness. Taking a “micro-break” and enjoying a photo of a natural scene can promote good health by lowering stress and blood pressure—as well as happiness. To keep from getting used to a particular photo, periodically change it up.