What does it take to be happy? Is it good health or wealth? Is it good friends or family? Is it all of them? We are all in the pursuit of happiness, often seeking it in external achievements, possessions, or circumstances. While we search for happiness outside, happiness is to be cultivated from within.

Every year, on March 20^th, we celebrate the International Day of Happiness, to remind us that happiness is a universal human goal. Established by the United Nations, this day encourages individuals and nations to recognize the importance of well-being and to take steps toward a happier life—not just for themselves, but for those around them as well.

This year, can we all resolve to be happy and spread some joy in other’s lives as well?

How can we be happy?

Happiness is a habit we all can nurture. One happiness practice that we can cultivate is that of gratitude. This practice has helped me immensely. Gratitude helps us to see the good in our life which we tend to miss completely owing to our brain’s negativity bias. When we get into a gratitude mindset, we start focusing on the abundance in our lives instead of focusing on what we don’t have.

When we practice gratitude, we begin to appreciate the small joys of life – a beautiful sunrise, a lovely rose, a kind word, a warm meal, a cool breeze. Research shows that people who practice gratitude regularly have better emotional and mental health, stronger relationships and deal with uncertainty better.

To practice gratitude daily,

• Keep a Gratitude Journal: Each day, take five minutes to write down three things you are grateful for. Be specific—describe what they are and how they bring value to your life. Writing by hand, rather than typing, deepens the impact of this practice, reinforcing a positive mindset. The key to reaping its benefits is consistency.
• Express Gratitude Daily: All through your day, thank people, friends, family or colleagues, for what they do. It could be a colleague holding the door for you, the waiter taking your order or your mother cooking a nice meal. Say ‘Thank you’ with a smile and make others feel good.

Happiness is contagious. When we focus on being grateful, we not only improve our own lives but also inspire others to do the same. To spread joy in someone’s life, we have to be happy first. This practice of gratitude will allow us to be mindful of all that we have. Whenever we may feel that things are not going our way, we can read our gratitude journal and reflect on all the good in our life.

Imagine a world where everyone made a conscious effort to spread joy—how much brighter and kinder it would be!

So, on this International Day of Happiness, let’s commit to making gratitude a daily practice. Let’s embrace appreciation, focus on the good, and make the world a little happier—one grateful thought at a time.