At the start of each year, it’s the same thing: are you looking to improve your daily life in order to feel better in your life and in your mind? Although no “miracle” recipe can sweep away all our concerns, science nevertheless offers concrete solutions to improve our well-being. From the power of gratitude to the importance of friendships, through anger management or the simple practice of a nap, numerous studies have demonstrated that certain simple habits can have a real impact on our mental and physical health.
Stop striving for perfection
Often valued in our society, perfectionism can nevertheless seriously harm mental health. Studies show that this personality trait increases the risk of depression, anxiety and other mental health problems – such as insomnia, obsessive compulsive disorder (OCD) and eating disorders. Perfectionists often set unrealistic goals for themselves and, when they fail, the feeling of guilt (or shame) is very present. To counter this negative feeling, researchers say that self-compassion is a extremely effective weapon. In 2026, remember to be more kind to yourself!
Surround yourself with beautiful people
Is this really a surprise? Having good friends is vital to your health. Science actually underlines that knowing how to surround yourself well allows you to live longer and in better shape (friends would have a significant impact on the immune system). But it’s not about “simply” having relationships: the quality of them matters. Your friends should bring you happiness and support on a daily basis.
Try new activities
In everyday life, leisure is often neglected in favor of work or family life. However, whatever type of activity you plan to do, getting into something new can boost your well-being and strengthen your social life. Studies show that many easy-to-adopt activities – such as drawing or team sports – promote both concentration and discussion. Team sports, in particular, bring players together and facilitate interactions. So many good reasons to take up a new “hobby” this year!
Use your anger
Who said anger was (only) destructive? When channeled, this emotion can become constructive – provided, however, that it is expressed through a sport or a creative hobby. In this context, it would improve one’s performance and perseverance. Conversely, repressing one’s anger would be very harmful according to Science, because this repressed emotion would increase the risk of heart problems.
Express your gratitude
Not surprisingly, expressing gratitude every day has a significant impact on well-being. Studies show that simply noting three positive moments in your day (for example drinking a good coffee, seeing a friend, enjoying a hot shower after a sports session, etc.) reduces depressive symptoms after just one month. The secret ultimately lies in the ability to appreciate and notice the positive.
Use your phone sparingly
If we have our noses glued to it all day, the phone is anything but good for our health: it affects our memory, our concentration and even the quality of our nights. To use your smartphone better and limit its negative effects, consider deactivating your notifications (rather than receiving them in real time), and leaving your phone in another room. These micro-gestures will allow you to disconnect… and thus preserve your mental health.
Accept the capricious weather in winter
The drop in light in winter is not always obvious: the rain and the cold make us see life in gray. Fortunately, it is possible to counter these winter blues by focusing on the positive aspects of this season – the beauty of the landscapes, winter activities (skiing, sledding, etc.) or moments shared with family by the fire. A study of 238 Norwegians shows that those who enjoy these little winter pleasures feel much better psychologically.
Sing to feel better
Far from being trivial, this habit would make a big difference on a daily basis. Singing would in fact activate areas of the brain linked to language and emotions, while reducing stress. This activity – even practiced in the shower – would also boost the immune system and the production of endorphins. And if you don’t like singing alone, so much the better, the benefits of this practice are increased tenfold in a group!
Take time to take short naps
Taking naps regularly is good for your morale. Recent studies show that naps delay aging (by 3 to 6 years) and improve intellectual abilities for several hours. Good news: even micro-naps are enough to benefit from its effects (15 minutes).
You are now equipped to be even happier this year!