(Apr. 18, 2024) — The International Day of Happiness takes place on March 20 each year to spread awareness that “happiness is a fundamental human goal.”1 In 2024, it also marked the day the World Happiness Report was released. It includes a happiness ranking of 39 countries, based on six factors — social support, income, health, freedom, generosity and the absence of corruption.2
Finland took the top spot, followed by Denmark, Iceland, Sweden and Israel.3 By looking into the happiness hacks embraced by some of the world’s happiest people, you may be able to find ways to weave more lasting joy into your own daily life.
Happiness Hacks From the World’s Happiest Country — Finland
Finland has earned the title of the happiest country in the world for seven years running.4 Their secret to joy lies not in the pursuit of material possessions or climbing up the proverbial ladder in a daily rat race, but rather in much more simple endeavors. Good News Network (GNN) reported:5
“Finns are proud and grateful for this prestigious title, believing that the key to their unique style of happiness is found in four basic elements: a close connection to nature, a down-to-earth lifestyle, food from fresh ingredients, and a sustainable approach to life.
According to Finns themselves, Finnish happiness is not a state secret or great mystery; instead, it is a learnable set of skills. From a walk in the forest or a dip in the sea after sauna to a meal made of freshly foraged local ingredients, these are the daily hacks of Finnish happiness.”
The country even hosted a Masterclass of Happiness, focused on several key themes that promote joy in the country, including nature and lifestyle, health and balance, “design and everyday” and food and well-being.6 Those living in Finland’s capital city, Helsinki, shared a range of specific happiness hacks they say help create a positive lifestyle.
From taking a morning ride on a sailboat or a bike ride through the city’s Central Park, to eating salmon by the seaside or enjoying a visit to a public sauna,7 each experience helps nourish the mind and body.
“Finns are often asked, ‘why are you so happy?’ We believe Finnish happiness stems from a close relationship with nature and our down-to-earth lifestyle,” Heli Jimenez, senior director of international marketing at Business Finland, told GNN. “Finland is full of immersive experiences among nature. Our energizing forests, charming lakes, and vibrant archipelago landscapes are all perfect places to relax, unwind and get in touch with your inner happiness.”8
Need a Happiness Boost? Get Outside
Taking a cue from the Finns, reconnecting with nature is a common theme in happiness hacks the world over. Yet, Americans may spend up to 92% of their time inside,9 missing out on key benefits. Time spent in nature — be it green spaces like forest preserves and parks or blue spaces like rivers, lakes, beaches and coastal areas — offers significant benefits to well-being.
For instance, visiting green spaces, inland blue spaces or coastal blue spaces in the last four weeks was positively associated with well-being and negatively associated with mental distress. Nature connectedness, or feeling psychologically connected to the natural world, was similarly associated with mental well-being and was additionally linked to a lower likelihood of using medication for depression.10
The 20-5-3 nature pyramid suggests a guideline for optimal outdoor time to improve mental health, which includes 20 minutes a day of being outside in a park-like setting, five hours a month in a semi-wild area with more nature and fewer signs of people, and three days a year in a wilderness area where nature dominates and there are few signs of human influence.11
For another happiness hack, try finding a natural spots that birds like to frequent. The melodic sound of birds chirping brings a smile to many people’s faces. It turns out these sweet melodies may yield lasting mental health benefits, according to research from the Institute of Psychiatry, Psychology & Neuroscience (IoPPN) at King’s College London.12
In fact, significant improvements were reported in the mental well-being of people with and without depression upon seeing a bird or hearing birdsongs compared to not seeing or hearing a bird.13 The positive benefits to mood lasted up to eight hours.14
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