In a world that constantly demands your attention, productivity, and emotional energy, happiness can feel like something you have to fight for. Between doomscrolling, social comparison, and the pressure to always be “on,” it’s easy to lose yourself in the chaos. The good news? You can take back control. Future-proofing your happiness isn’t about forcing positivity—it’s about creating boundaries, removing unnecessary stressors, and learning to exist without feeling like you have to keep up with everything. Here’s how to do it.
1. Know When To Unplug From The News
Staying informed is important, but being glued to the 24-hour news cycle is a fast track to stress and burnout. The constant barrage of bad news, political chaos, and fear-inducing headlines can make the world feel like it’s crumbling—even when your actual daily life is just fine. Research from Serene Health suggests that taking breaks from the news cycle can significantly reduce anxiety and stress levels.
Future-proofing your happiness means knowing when to step back. Set limits on how often you check the news, avoid doomscrolling before bed, and remind yourself that missing a few updates won’t change the outcome of global events. Your mental well-being matters just as much as being informed.
2. Get Rid Of Your Social Media Accounts
Social media has a way of making you feel like you’re always falling behind. Whether it’s influencers living picture-perfect lives, old classmates showing off their success, or algorithm-driven outrage, it’s designed to keep you hooked—and stressed. A study highlighted by Urgent Care of Kansas found that deleting social media apps can lead to improved sleep, reduced stress, and increased overall well-being.
Deleting social media (or at least dramatically reducing your usage) frees up mental space you didn’t even realize was occupied. Without the constant stream of comparisons and distractions, you can focus on your own life without feeling like you have to perform for an invisible audience. Your happiness shouldn’t be dictated by an app.
3. Keep Yourself Mindfully Informed
While avoiding negativity is key, completely disconnecting from reality isn’t the answer either. The trick is to be intentional about how you consume information. Instead of passively absorbing whatever the algorithm throws at you, seek out well-researched sources and limit your intake to what actually matters. Mountains Therapy emphasizes the importance of applying positive psychology principles when consuming news to maintain emotional balance.
Set specific times for checking the news, read from reputable sources, and avoid emotional clickbait. Being mindfully informed means staying aware without letting the noise consume you. Knowledge is power, but only when it’s used wisely.
4. Swap Out Your Smartphone For A “Dumb Phone”
Smartphones are incredible tools, but they also keep us in a constant state of stimulation. If you’ve ever caught yourself mindlessly scrolling for hours, it might be time to downgrade. Switching to a simpler phone—one without social media, endless notifications, and constant distractions—can be life-changing. Users who switched to “dumb phones” reported feeling more present and less distracted, as noted in a Katie Couric Media article on digital minimalism.
A “dumb phone” forces you to be present. You’ll start noticing the world around you more, relying on face-to-face interactions, and breaking the habit of always reaching for a screen. Future-proofing your happiness means taking back control of your time.
5. Mute That One Group Chat That Stresses You Out For No Reason
We all have that one group chat—the one where the messages never stop, the drama never ends, and the notifications send a jolt of stress through your body. Maybe it’s a family chat filled with passive-aggressive comments, or a friend group where you always feel left out.
There’s no rule that says you have to engage with energy-draining conversations. Muting (or leaving) that group chat is an act of self-preservation. Your peace matters more than staying updated on unnecessary drama.
6. Unfollow Every ‘Wellness Guru’ Who Lowkey Makes You Anxious
Not all self-improvement advice is helpful. Some wellness influencers thrive on making you feel like you’re never doing enough—your diet isn’t clean enough, your routine isn’t productive enough, your mindset isn’t “optimized” enough.
If following someone makes you feel worse about yourself instead of inspired, hit unfollow. True well-being isn’t about obsessing over every health trend—it’s about feeling good in your own skin, without constantly chasing someone else’s idea of perfection.
7. Unsubscribe From Those Pesky Shopping Emails That Make You Spend Money
You weren’t even thinking about buying anything… until that “limited-time sale” email popped up. Suddenly, you’re convincing yourself you need another pair of shoes or the latest gadget you didn’t even know existed.
Marketing is designed to create artificial urgency, but you don’t have to play along. Unsubscribing from promotional emails removes temptation, helps you spend more intentionally, and frees you from the constant push to consume. Happiness isn’t in the next purchase—it’s in appreciating what you already have.
8. Pick One Night A Week Where Your Phone Goes On Airplane Mode
The world will keep spinning even if you disappear for a few hours. Choosing one night a week to put your phone on airplane mode forces you to unplug, slow down, and be present in the real world.
Whether it’s a movie night, a deep conversation with a loved one, or just reading a book without interruptions, taking a break from the digital world helps reset your mind. Future-proofing your happiness means creating space for life beyond a screen.
9. Start Romanticizing The Boring Parts Of Your Day
Happiness isn’t found in grand, Instagram-worthy moments—it’s in the small, everyday experiences we often overlook. Instead of rushing through your routine, try romanticizing the simple things. Light a candle while you work, play music while you cook, or take the scenic route home.
When you start appreciating the little moments, life feels richer. Future-proofing your happiness means learning to find joy in the ordinary.
10. Stop Looking At Your Ex’s Socials ‘Just To See’
You already know it’s not healthy, but somehow, you still do it. Whether it’s curiosity, nostalgia, or just boredom, checking up on an ex keeps you mentally stuck in the past.
The best way to move on? Stop looking. Unfollow, block if necessary, and redirect that energy into your own growth. Future happiness isn’t found in rewatching old chapters—it’s in creating new ones.
11. Throw Out That One Outfit You Keep Just In Case You ‘Lose Weight’
Keeping clothes that no longer fit in hopes of “someday” fitting back into them only serves as a reminder of self-imposed expectations. It sends the message that your current body isn’t good enough.
Let it go. Your worth isn’t tied to a dress size. Wearing clothes that make you feel good right now, instead of punishing yourself for not being a past version of yourself, is a small but powerful act of self-love.
12. Block That One Toxic Person You Keep Giving ‘One More Chance’
Some people don’t deserve unlimited chances. If someone repeatedly crosses your boundaries, drains your energy, or makes you question your own worth, it’s okay to cut them off.
Blocking isn’t petty—it’s protection. You don’t owe anyone access to your life if they’ve repeatedly shown they don’t deserve it.
13. Throw Away The “Grind Mindset” And Learn To Go Slow
The idea that you always need to be productive is exhausting. Hustle culture convinces you that rest is laziness, but real happiness comes from balance.
Start embracing slow mornings, long walks, and time spent doing “nothing.” The world won’t end if you take a break—your happiness depends on it.
14. Schedule ‘Nothing Time’ Where You Shut Out The World
Between work, social obligations, and constant notifications, alone time is becoming rare. Actively scheduling “nothing time”—where you do absolutely nothing productive—is one of the best ways to recharge.
No obligations, no pressure, no to-do lists. Just time to exist. Future-proofing your happiness means making space for yourself in a world that constantly demands your attention.
15. Be Okay With Not Knowing Everything
There’s freedom in admitting that you don’t need to have all the answers. Not every problem needs immediate solving, and not every issue is yours to fix.
Letting go of the pressure to be constantly informed, constantly right, and constantly prepared for every possibility is one of the greatest acts of self-care.
