Throughout the ages people have been asking the same question: What makes us happy? You’ll be pleased to know there is a whole science dedicated to the study of happiness and human flourishing known as Positive Psychology. In 1998, Martin Seligman became the president of the American Psychological Association (APA) and declared in his inaugural address: “Psychology is not just the study of weakness and damage, it is also the study of strength and virtue. Treatment is not just fixing what is broken; it is nurturing what is best within ourselves.” And thus, Positive Psychology was born. Since then, scores of researchers around the world have embraced the scientific study of the good life. These researchers have studied everything from exercise to money to see how they affect our well-being. What they are finding is that our everyday habits can have a tremendous impact on our overall happiness. Here are ten ways to improve happiness that don’t cost a dime…

1. Increase your positivity ratio

Researcher Barbara Fredrickson concludes that positive emotions broaden your mind, change your future for the better, and allow you to bounce back from setbacks more easily. She discovered that a positivity ratio of 3-to-1 or greater is a tipping point for human flourishing: If you can increase the number of positive emotions you experience on a daily basis or reduce your negative emotions, you will find your happiness levels rise in an upward spiral. So stop complaining and watching those depressing TV shows and focus on the positive.

2. Use your strengths every day

According to studies conducted by the Gallup Organization, people who use their strengths every day are six times as likely to be engaged in their jobs and more than three times as likely to report having an excellent quality of life. Now is a good time to reflect on what you are good at and try to use those strengths more often at work and play.

3. Money does make a difference, but it’s not everything

According to researchers Ed Diener and Robert Biswas-Diener, once a person’s income has reached a good standard of living, incremental increases in income do not make people significantly happier. They also found that an extreme focus on money can actually detract from happiness levels, even for the financially wealthy. Keep that in mind the next time you are contemplating a career move just for an increase in salary.

4. Turn your career into a calling

Yale professor Amy Wrzesniewski found that people who consider their jobs ‘callings’ as opposed to ‘just a job’, experience greater life satisfaction. Her research also reveals that any job can be a calling, from office administrators to Starbucks baristas. It all depends on your perspective. Think of things you can do to add meaning to your job or take initiative that will enhance your own work experience. Even simple changes might surprise you.

5. Set meaningful goals

According to psychologist and researcher Sonja Lyubomirsky, working toward goals that are intrinsically motivating is more satisfying and offers greater pleasure. Goals also give us a sense of purpose, bolster self-esteem and add meaning to our lives. Now is a good time to set goals for the year, but focus on those that mean something to you, as opposed to goals that will make others happy.

6. Perform random acts of kindness

Sonja Lyubomirsky also conducted a study that found that participants who committed five acts of kindness in one day, once a week, experienced a significant elevation in their happiness levels. These acts were both small and large, including things like feeding a stranger’s parking meter, donating blood, helping a friend with homework, or writing a thank-you letter. Turns out being generous and considerate does make you happy.

7. Increase physical exercise

We have known about the positive effects of regular exercise on our physical health, but did you know it also contributes to our happiness? Research provides evidence that physical activity has positive effects on subjective well-being, mood, stress and self esteem. Researchers have even found that regular activity can actually contribute to the prevention of depression. So the next time you’re feeling down, don’t sit at home and sulk, get out for a run or a walk and see for yourself.

8. Be grateful for what you have

Psychologists Robert Emmons and Michael McCullough, in an experimental comparison, found those who kept gratitude journals on a weekly basis reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events. When you find yourself complaining about something, stop and think “what can I be grateful for in this situation?” This can have a dramatic effect on your happiness levels and help boost your positivity ratios too.

9. Forgive those who have wronged you

Forgiveness offers us an opportunity to transform our memories of past experiences into more positive emotions, reduce our negative thoughts about others, and relieve the guilt associated with not forgiving ourselves. When we are vengeful or angry this taints our existing relationships with loved ones and also taints future relationships with others. According to Martin Seligman, several studies show that when individuals engage in authentic forgiveness, it results in reduced anger, lower levels of stress, greater optimism and better reported health with sizable effects. Remember, forgiving is not about condoning bad behaviour – it’s about letting the hurt go so that you can be free to pursue the happiness you deserve.

10. Nurture social relationships

Harry Reis and Shelly Gable, two of today’s leading love researchers, conclude that “good relationships with others may be the single most important source of life satisfaction and emotional well-being.” Psychologist and researcher Chris Peterson states that our biological bodies are, in fact, hardwired to draw us to one another, which is a strong argument that social relationships matter. In another study, Ed Diener and Martin Seligman compared happy people to very happy people and found that having good relationships with other people was a key condition for extreme happiness. Make it a point this year to strengthen the relationships you have and spend more time with your loved ones. You’ll be happier for it.

Louisa Jewell is co-founder of www.WhyDidYouGo.com, a consulting and coaching firm specializing in employee engagement and retention. Their vision is to improve happiness at work, one workplace at a time. For more information about positive psychology and how to apply it in the workplace contact Louisa at louisa@whydidyougo.com.