Boost your happiness by strengthening your reward sensitivity

We all want to feel happier. But when we’re struggling with low mood, stress, fatigue or loneliness, it’s easy to withdraw from the very activities and connections that could lift our spirits. We skip fun plans with friends. We put off hobbies we love. Positive experiences just don’t feel worth the effort.

Luckily, research shows we can intentionally strengthen what psychologists call our “reward sensitivity”—our motivation to seek out enjoyment. Just like building physical strength, we can train ourselves to pursue happiness more readily. This holds true even for people prone to depression and anhedonia (difficulty experiencing pleasure).

Of course, prioritizing fun and fulfilment takes practice, especially when you’re feeling down, but the science-backed strategies below might help amp your drive for joy:

During a recent weekend trip with my kids, I made an effort to pause and mentally photograph our happiest moments together, like tossing a football on the beach at sunset. Letting myself get absorbed in those pockets of joy, even as I grieved a friend’s death, restored my equilibrium.

Remember, experiencing pleasure can feel uncomfortable at first if you are battling anxiety or depression. Worrying gives us a sense of bracing ourselves against threats. But staying on high alert causes us to miss out on life’s brightness. It’s human to honour pain, but it’s equally important to embrace lightness when it comes. “Sometimes, we need to act like happy people if we truly want to become happy,” psychologist Dr. Lucas LaFreniere explains.

Treat seeking happiness as a skill you’re honing, one positive experience at a time. With practice, you’ll find it easier and easier to enjoy the good.