An expert therapist reveals the simple, realistic habits she follows in her own life.
About the expert
Laura Ferguson, LPC, LMFT, is a licensed professional counselor and licensed marriage and family therapist, as well as the executive director of Pathlight Mood & Anxiety Center. With more than 25 years of experience in behavioral health, she has worked across nearly every level of care—providing direct clinical support in community mental health centers, residential programs, jails, emergency departments, and private practice. Her diverse experience gives her a unique perspective on how people heal, grow, and build happier, more resilient lives.
Highlights
Data suggest Americans are feeling less satisfied than ever, but small daily habits can help you rediscover joy.
A psychotherapist shares how to turn ordinary moments into powerful mood-boosters.
She says the secret to a happy life isn’t about big changes—it’s about mastering the little ones that add up over time.
According to Gallup’s 2025 Mood of the Nation poll, only 44% of Americans say they’re “very satisfied” with their personal lives—the lowest rate in nearly 25 years. That number has been steadily falling since January 2020, when it peaked at 65%.
Yet, research shows that learning how to live a happy life is one of the most powerful things you can do to stay well. The Harvard Adult Development Study—the world’s longest-running study of adult happiness—found that happy people not only live longer, but enjoy better physical health than peers during those later years.
“As a psychotherapist and human, when people say they ‘just want to be happier,’ I get where they’re coming from,” says Laura Ferguson, LPC, LMFT, a licensed counselor and therapist and the executive director of Pathlight Mood & Anxiety Center. “The truth is, improving one’s mood happens through implementing small changes over time. And because life doesn’t come with an instruction manual, learning some specific microskills to support mood can be incredibly helpful.”
Below, Ferguson shares her eight little rules for a happier life—the realistic, therapist-approved habits she uses herself and teaches her clients.
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8 little rules for a happier life, from a psychotherapist
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Become aware of your emotional state
Awareness is the foundation of a happy life. “Many of us aren’t used to pinpointing exactly how we feel, so how would we know how to best move through difficult emotions?” says Ferguson.
It’s true: we’re moving fast, at times without pause. Whether you use a mood-tracking app, a journal, or something else, just taking a moment to name your emotions—whether you’re frustrated, lonely, insecure, or something else—helps you process them.
“I often take this a step further and rate my overall mood on a scale of one to 10 (10 being most difficult),” she says. “If I’m at a four on a given day, I might say to myself, ‘It’s okay that I’m at a four today. But how might I support myself in getting to a five or six this afternoon?'” That support might look like taking a slow walk in the park, calling a friend, having a good cry, or even eating a snack.
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Practice gratitude daily
This one might seem almost too simple, but Ferguson says to hear her out. “This isn’t the ‘count your blessings’ type of gratitude where we are encouraged to ‘just be positive,'” she says.
Each night, she engages in a gratitude practice using an app to log three things she’s grateful for that day—and she challenges herself to get really specific. “Instead of just writing, ‘family,’ I might write, ‘I’m so grateful for the one-on-one time shopping with my daughter today and the opportunity to connect,'” she says.
She continues: “Not only does research show gratitude practice can improve mood over time, I have found that when I am actively engaging in gratitude practice, I go through my day looking for things to be grateful for.” Start by trying it for a week and notice how it changes the way you move through your day.
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Nurture relationships—even in small ways
Decades of research confirm that relationships are the strongest predictor of a happy life. “Studies have found that the quality of our relationships has a significant impact on mood and well-being,” Ferguson says.
It’s not about having a huge circle—it’s about depth. “I try to take a moment each day to nurture one or two of my most important relationships, either by sending a text, sharing a joke, or connecting in some way. And yes,” she says, “relationships with furry family members count!”
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Move your body every day
If you aren’t currently in the habit of exercising regularly, even simple, consistent movement can have powerful benefits for both mental and physical health. “I’m not talking about working out or running marathons here, although those activities certainly count,” says Ferguson. “Just moving your body can make a huge difference in mood.”
She points out that a famous meta-analysis showed that “simple movement like walking daily can be as effective as antidepressant use, and combining exercise with antidepressants is more effective than using antidepressants alone.”
For those who’ve experienced traumatic stress, walking holds particular value. It’s not just physical—it helps the brain and body process emotion and tension. Ferguson notes that Francine Shapiro, founder of the evidence-based Eye Movement Desensitization and Reprocessing (EMDR) therapy, discovered this powerful approach after a walk in the woods, when she noticed her distress easing as her feet and eyes moved rhythmically across the landscape.
For Ferguson, the best type of movement is dance. “There is no need to be good at it—I turn on a playlist and dance for at least ten minutes every night in my kitchen,” she says. Whether it’s walking, stretching, or swaying to your favorite song, start with just five minutes of movement a day and build from there.
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Soak up some sunlight
Think of sunlight is nature’s antidepressant. “Studies show that getting morning sunlight can help boost mood, improve sleep quality, and help regulate the body’s circadian rhythm,” says Ferguson.
That’s because natural light tells your brain it’s time to wake up—triggering serotonin production, the feel-good chemical that promotes calm, focus, and contentment throughout the day. “Sunlight increases serotonin production, and I find that daily time in nature—even five minutes—feels nourishing to my spirit,” she says.
Ferguson aims for 10 to 20 minutes of morning sunlight whenever the weather allows. On gloomy days, she keeps a light therapy box on her desk to mimic the effects of natural light.
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Remember: Rest is part of the work
In a culture that glorifies busyness, slowing down can feel uncomfortable—but Ferguson says it’s essential. “So many folks feel ‘guilty’ relaxing, so it’s important to remember that resting is part of growing,” she says.
Without downtime, your nervous system becomes overwhelmed and frantic. So the next time you feel like you “should” be productive, remind yourself that rest is productive, too—and it can help your brain feel more calm, creative, and better equipped to experience joy.
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Make your home a sanctuary
Your environment can either drain or restore your happiness. “I don’t know about you, but when my home space feels chaotic, I feel chaotic—and vice versa,” Ferguson says. “I don’t keep my house spotless by any means, but I’ve designed my home space to support wellness and relaxation.”
She intentionally the mood for herself with candles, soft lighting, cozy blankets, and artwork that brings her joy—family photos, natural landscapes, meaningful quotes. “Create a space you love to come home to, one that feels cozy and nurturing,” she advises.
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Work with a therapist
Finally, don’t underestimate the power of therapy for maintaining a happy life. Though she’s a therapist herself, Ferguson sees a therapist, saying, “I didn’t find my ‘therapist soulmate’ until I was 40, and let me tell you, I am so grateful I kept trying to find that right fit.”
Therapy “will be part of my life forever,” she says, adding, “I’ll take breaks at times, but I’ll always return. I find therapy to be crucial preventive care that supports my mental well-being.”
A great therapist doesn’t just help during hard times—they can ask deeper questions that clarify your priorities and help you move forward with purpose. “When you have space each week for personal exploration, your goals, dreams, ambitions, and gratitude stay front of mind, and life just feels more meaningful overall,” Ferguson concludes.
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