As the world celebrates International Day of Happiness on March 20, the talk this year focuses on something that people live with, though silently suffering from: how our daily routines and, especially, use of social media contributes to our mental health.

In today’s quick-paced and always-connected lifestyle, happiness has become a pursuit. However, experts and our experiences show us a few things we can do to improve our moods without spending money or making big lifestyle adjustments.

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Small habits that can make a difference

Take a step back from constant scrolling

Cutting down on the amount of time spent on social media for a few hours a day, can help reduce mental fatigue. This is because constant information overload can create pressure and comparison. Taking a step back from social media can help increase focus and clarity.

Move your body, your way

Physical movement does not have to be in the form of exercise. A walk, a quick cycling session, or even dancing around your house can be a great way to increase endorphins. These quick bursts of physical activity can increase mood and reduce the sluggishness that is felt during the course of the day.

Pay attention to what you eat

Nutrition is a direct factor in how a person feels. Nutrition has direct correlation with our gut health and can regulate our mood. A large portion of serotonin is produced in the gut, which is why digestive health often impacts our happiness or eventually our mood.

Give yourself permission to do nothing

Taking time to do nothing, without feeling guilty, might also help. It might help if you take some time off and slow down for a few hours, away from notifications and packed schedules.

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Find moments of happiness around you

Small pleasures of life, such as buying something you’ve been wanting or doing things you want, talking to your loved ones, etc., might help improve your mood. The basic concept here is not about indulgence, but finding moments of happiness.

International Day of Happiness reminds us of looking beyond our big goals and finding what works for us on a daily basis. It is not always big things, but small things that repeat themselves and help us feel better.