how to be happy


Almost everyone everywhere wants to be happier and guess what? We have the power to do it! 

Whether you’re feeling down and are looking for a pick-me-up, or you simply want to be a happier person, changing your mood isn’t hard at all. Every day we experience at least one thing in our daily lives that can instantly lift us up and improve our happiness.

We’ve heard forever that money can’t buy happiness and it’s true.

If you don’t believe me then check out these seven small changes that will help your boost happiness in everyday life.

#1 Change Your Attitude

I’m sure you have heard on occasions that being negative only attracts more negativity which in turn brings down your mood.

Scientists have studied positive thinking and it simply attracts more of that happy bug to you. Try taking a look at the good things in everyday life and fully experience and focus on those. Or better yet, try to turn a negative into a positive.  (Source)

#2 Smile

Who doesn’t feel good when smiling? And I mean a real smile not a fake one! Smiling to make us happier is not a new thing. It was discovered by Charles Darwin in 1872 who found that facial expressions actively influence our mood.

Numerous studies have confirmed that when smiling, hormones called endorphins is are released into our bloodstream which tell the brain that we are happy. Something as simple as smiling becomes contagious and can certainly help us feel more joy throughout the day. (Source)

#3 Listen to Music

We all know how powerful music can be – music really does make us happy.
Have you ever noticed when you’re out and about, you tend to hear music a lot, whether you’re at the grocery store, shopping mall or the hair and beauty salons?

That’s because as a shopper listening to music, it lifts your mood – in turn, helping you spend more.

A study at the University of Missouri has confirmed that listening to music can make you happier.

So next time you feel a little down, crank up the volume and listen to that tune. (Source)

#4 Call a Friend

In all honesty, how many times have our friends brought joy in our lives?

Your best pal is your BFF for a reason, they make us burst into laughter. Chatting with your bestie can help to lower your stress levels resulting in an uplifted mood.

But it doesn’t have to be just your BFF, casual friends and relatives also help raising the level of happiness.  Studies have shown that one person’s happiness triggers a chain reaction.  (Source)

#5 Practice Gratitude

Did you know that counting your blessing each day actually boosts your mood and makes you a happier person!?

It’s been scientifically proven that gratitude helps people feel more positive emotions. Appreciating what you have actually leads a better, happier lifestyle, as gratitude has been associated with greater happiness. So why not wake up and spend a few minutes each day reminding yourself of all the things you are thankful for and start appreciating them now.

Remember, you don’t have to wait for Thanksgiving to express your gratitude, start giving thanks today and watch your happiness grow.   (Source)

#6 Sleep

We all know what a good night’s sleep can do for us, but what a lot of people don’t know is how much it can increase our happiness.

A study from the Division of Sleep Medicine at Harvard Medical School showed that sleep and mood are associated with one another. This means that a lack of sleep can cause stress and irritability, whereas a healthy night’s sleep can enhance your mood.

So go and get a good night’s rest and regulate your mood to happiness. (Source)

#7 Get Some Fresh Air

People tend to forget about this one, but it’s true, getting some fresh air can lift your spirits.

Sunlight and fresh air help you get your daily dosage of vitamin D which is needed to regulate your mood.

The Harvard Health Letter mentions that by venturing outside you can reap physical and mental health benefits. A breath of fresh air really is one of nature’s greatest medicines.  (Source)

Final Thoughts

So there you have it, not only is happiness one of the most positive emotions, but with a few small changes you can choose a better mood, with practice.

Become a happier soul, and take each opportunity and every moment of the day to boost your happiness.

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America’s Happyologist, Jackie Ruka, is a transformational leadership coach for professionals who crave freedom and are ready to discover living life on their terms.  Her mission is to provide a conscious community of inspiration and cooperation where all flourish based on what makes your soul happy. Her mindshifts and techniques are shared in her best selling book “Get Happy and Create a Kick-Butt Life” ! You can learn more about Jackie and what she has to offer by visiting her Facebook page, Twitter or engage in complimentary 15 min. introduction here.

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Guest Blog by: Helen Sanders is chief editor at Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.

2016Here we are approaching the New Year of 2016.

Dear Friends,

As the holidays wind down, it is natural to do just that, relax and enjoy some time off. Of course, as one does so, you can’t help but think about your future. As I ponder this past year and focus upon what I would like to change in my life toward sustainable well being, honesty steps in. I realize the ultimate choice is the one that we take for granted because it is free, and this is our happiness.

An amazing thing happens when you become honest with yourself, start doing what you love and what makes you happy. Life slows down; you enjoy the little things and recognize the smells around you that bring up good feelings inside, like the smell of homemade bread. Life literally slows down and you stop wishing for the weekends. Life slows down to where you appreciate the moment and begin to feel like a human being, not a human doing. A feeling of contentment, calm and joy flows and therefore life flows, like the natural movement of the waves of the ocean. You move fluidly, calmly and grateful. A veil is lifted and a new perspective is born. When you become clear, your happiness leads to a success beyond what you can imagine. An occurrence manifests when you sit in silence and determine what gives you pleasure and meaning. The pleasure of a baby smiling, the meaning it has of unconditional love. The pleasure of helping another because you can with no expected outcome giving the meaning of kindness. The pleasure of mentoring another with your wisdom offers meaning of fostering a future for our children and their children.

When honesty persists, we have the power to be persistent and no longer take happiness and freedom for granted. When you capture the feeling of your happiness you will feel the ultimate choice of painting your life’s canvas, and this will lead to you happiest year ever!

In closing, it is your time to shine, be bold, be brave, and be YOU!

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Train with Me!

America’s Happyologist, Jackie Ruka, is a transformational leadership coach and lifestyle strategist who partners with CEO’s and Working Women on the go, how to fulfill the successful vibrant life and business her client’s dream of. To learn more about Jackie visit her online; Facebook, Twitter or grab a copy of her best selling book Get Happy and Create a Kick-Butt Life! A Creative toolbox to Rapidly Activate the Life You Desire. Jackie is an award winning Sales and Marketing pro who has led $100M to $2B brands and teaches you how to have a billion dollar mindset. With over 5000 hours mentoring professionals. She is also a Speaker and Trained Art Psychotherapist.


running in heels Are you a woman running heals, frantic to figure out your time with career, money, family and social life but end up not doing anything at all to resolve this feeling of disarray? Well, join the club! Each and every one of us has been there. I coin this as “women running in heels”, as we tend to do it all, want it all, try to make it ALL happen and end up stressed and simply exhausted. This was me some 2 years ago, giving, giving , giving to others with barely enough time to renew myself or adjust to a life worth creating, without falling short on quality people time, sleep and a life outside of my career!   According to the American Psychological Association stress gender survey, stress has been significantly more on the rise for women than men. Almost half of women surveyed (49%) reported a rise in stress over the past five years. We , as women, are all too willing to please others holding a false belief that if we handle it all, then life will be easier by doing it ourselves versus delegating the details to someone else.   So how is that working for you?

The bottomline is,  life  is running YOU, instead of YOU creating the life that you desire and deserve.  So, what do you really want or better yet, what do you want to get out of life, right now? The one constant that we can never capture again is our time.  Perhaps it’s time to just STOP  the crazy life treadmill and determine what feels right versus what is wrong? Step back and begin to get clear and envision your happiness , as this will attract the abundance, joy and desire you deserve! I learned this the hard way with a come to Buddha moment, where my company car almost crashed from going out of control and landed in front of two eight foot Buddha statues outside a furniture store in the San Fernando Valley of Los Angeles. Talk about a wake up call to the antithesis of my chaotic life careening me to the edge of no return.  I certainly would not want this to happen to you. However, in hindsight what I learned was the best choices are the one’s we make consciously, not from reactive measures or societal demands. We are human and the Universe has a funny way of  journeying back to self  to  determine if we are practicing self – love and self – care.

My story , as a woman running in heels, was an opportunity for me to go deep, recognize my soul calling and begin to consciously transform myself to the writer , now, published  Author and Inspiration Coach that I deeply yearned to be. I invite those women who I see have so much magic within and are running from their own soul calling to  take a listen to how I turned my challenge  into opportunities,  in an interview with psychologist  Dr. Laura Ciel,  on her radio show, which empowers individuals going through life transition.  It’s short and to the point , however, I would love your feedback! Take a LISTEN! The Happiness Journey with Jackie Ruka

Inspirational Quote: ” The Purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.” – Eleanor Roosevelt

Ready for a Happiness Smackdown? Jackie Ruka is America’s Happyologist and LifeStyle Strategist. She teaches you how to live from the heart and align yourself with your true potential! Join the tribe and opt-in to receive weekly news, programs, events and a Weekly Happiness DOSE full of wisdom to keep your vision in perspective at To purchase her book “Get Happy and Create a Kick-Butt Life” , it is available on Amazon, Barnes and Noble, or order it at your favorite bookstore! Thanks and welcome to the  HAPPY ZONE!


www.gethappyzone.comAlthough I believe we are all born with a happiness seed within us and the science of Positive Psychology proves that 40% of our happiness is based on choice, there was a time when I was stressed out, lethargic and my metabolism and adrenals decided to shut down. From the outside I looked healthy, young and energetic, however, I require an enormous amount of rest in order to function the remaining part of the day. It was not til I was sick and tired of being sick and tired that I made new choices in my life that are based on lasting positive consequences and not short term immediate results.

Sometimes the answers are not from external sources but from gaining further knowledge with the self.  For example, one can’t assume that feeling depressed,  means you have depression but often western medicine has our society believe taking a pill will change life from crappy to happy. Until I peeled back the layers to my body, my mood and my lack of energy, at first, naturally, I assumed I was depressed when in actuality I had a silent problem, known as a resistant thyroid. The thyroid regulates hormones, adrenals, as well as the amount of minerals and iodine required in our bodies to keep the engine of our bodies  and our minds working in a healthy manner.  Nerve damage, back, spine and weight gain can occur and lead to fibromyalgia and other immune disorders, much of what masked the root of my problem By all means, please seek proper medical attention and seek professional care from a medical physician to determine and peel back the layers to your bodies, needs, your mood and your hormones.

Here is what I did to rewire my brain toward health and happiness:

1. STOP Complaining –  the more I complain, the more energy I give to the problem. Switch the energy you are using to complain and place it toward a positive action. In other words, as soon as you accept what you cannot change you recognize what you can change. Creating positive change is empowering, increases your endorphins, which improves your overall health.

2. PRAY –  One can never pray too much, are you praying enough? Instead of asking for what you want try thanking God or your higher power for the strength you require to heal, for the grace of new resources to learn what it is you require and for protection of you and your loved one’s. 

3. Find a Good Naturopath Once I found the right naturopath, it was as if a light was turned on in a very dark rom that I had been in for a long time. Working with a naturopath will help you distinguish the root of your health challenges and in turn you will learn what nutrients, minerals and treatments you require to change your life for the better. For me, a natural thyroid medicine, leafy vegetables , smaller amounts of protein throughout the day, selenium, iodine, maca and chromium supplements improved my energy, normalized my hormones and decreased the cortisol levels in my body from the stress of a workaholic life and high pressured corporate job. A naturopath will instantly turn you on to a deeper knowledge of what your body and your mind needs and can be a trusted support to keeping you on the happy and heathy path of life.

4. Exercise – at one point I was doing intense Ashtanga yoga and weight lifting, which burned out my already frail adrenals. Moderation is key to moving your body and being gentle on your joints and muscles. Pilates, Hatha yoga, walking and light weights will keep you tone , increase your heart rate in addition to requiring less recovery time from lack of over exertion.

5. Sleep – Just like turning off your computer from working and running all day, you too require sleep. Sleeping and giving your body the rest it needs means paying attention to how your body feels and how much rest it requires. Sleeping and REM, rapid eye movement, is required for the best type of rest our bodies naturally require. Excessive worry and anxiety is a natural sleep killer, however meditation and a positive I AM mantra helped me rest easier. My favorite I AM mantra for sleep is: I AM floating on a bed of clouds and sleeping now. As you breathe out the negative and breathe in the positive, imagine this beautiful cloud lifting you into a natural slumber.

6. Hydrate – drinking enough water is never really ENOUGH. A healthy tip is to purchase distilled water and pour it into a pitcher, add slices of lemon, lime and fresh mint then refrigerate and drink it throughout the day til it is finished. Alkalizing your drinking water clears out toxins and cleanses your organs. Drinking water with these wonderful alkalized additions made feel I was at a resort and drinking myself toward a healthier body and increased my energy.

7. Commit –  as soon as I made a commitment to detoxing what was negative in my life, I experienced less stress, less distractions and more inner peace. It is a big commitment and can take years to unplug old patterns , codependent tendencies and attention oriented behaviors. However, once you do, you feel lighter, healthier and happier.

8. Sunshine – the hot topic now is lack of vitamin D in our diets. Vitamin D naturally comes from the sun and we need vitamin D for bone health, in addition vitamin D deficiency is linked to breast cancer, prostrate cancer, heart disease, chronic pain, depression, weight gain and osteoporosis.  ( Web MD). I relish my beach walks and enjoy 30 minutes of sun everyday.

9. Follow your Intuition – if that little voice in your head is trying to tell you something, then LISTEN. Often, your intuition is your body’s internal voice telling you to dig deeper and pay closer attention. The more I listened to my intuition the sooner the answers appeared and manifested as my antennae was up.

Although the idea of rewiring your brain sounds like a chore, it actually leads to a smoother path to your health and happiness.

Be the star that you are and start to shine! Have any tips you want to share, please comment below.

Learn the 12 Steps to Self Care


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“America’s Happyologist” Jackie Ruka is a lifestyle strategist and inspiration coach , who founded the Get Happy Zone ( personal development organization. She is also the author of the soon-to-be-released book, “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Contact Jackie and take her Become Fearless Quiz online at


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