If you’re looking to boost your life satisfaction, some strategies have stronger evidence than others. Want to know which ones have the most proven benefits and which are still up for debate? Find out what the latest research says about improving your outlook and overall happiness.
Have you ever wondered what it takes to feel truly satisfied with your life? Most of us want to look back and feel like life was a rewarding and meaningful experience. Life satisfaction isn’t just about fleeting happiness – it’s about a lasting sense of fulfilment that helps you handle challenges, connect with others, and feel optimistic about the future.
When you’re more satisfied with your life, you’re likely to enjoy better health, work more effectively, and contribute positively to your community.
In fact, life satisfaction is increasingly seen as a critical measure of societal wellbeing, sitting alongside traditional indicators like economic growth and health outcomes. It’s not just a personal win – it’s good for society, improving wellbeing, reducing costs, and building stronger communities.
A recent study in Social Science & Medicine analysed 234 interventions across 27 countries to uncover what actually works to boost life satisfaction. Intervention settings included homes, online, schools, universities, workplaces, health centres and other locations.
The results offer clear, evidence-based strategies that can make a real difference – and highlight what doesn’t.
The review identified a few strategies that really help boost life satisfaction:
1. Strengthening emotional wellbeing
Learning to handle emotions better makes a big difference, especially at work. In Chile, hospital workers who joined a 12-week emotional intelligence workshop felt much more satisfied with their lives.
And building emotional tools can have a lasting impact. The research shows that “emotional skill development training showed a moderate effect on life satisfaction,” highlighting the potential of workplace or community programs to teach you key skills. Check if your organisation offers such training, or explore external resources if they’re not available internally.
2. Staying physically active
Exercise, unsurprisingly, is also a winner. Activities like yoga and Qigong gave small to moderate improvements, especially for older adults. For example, older adults in South Korea who practiced Qigong twice weekly reported feeling better overall.
As we’ve long known, moving your body can boost your mood. Try to incorporate physical activity into your workday – whether it’s a brisk walk during lunch, using a standing desk, or joining workplace fitness challenges. Consistency is key, so focus on making it a regular part of your routine.
3. Talking through struggles with a professional
Talking with a professional can help you sort through your thoughts and feelings. Therapy approaches like ACT (Acceptance and Commitment Therapy) and CBT (Cognitive Behavioral Therapy) showed strong results. For instance, a four-week ACT group for students in Spain demonstrated how professional support can reshape how we think and feel.
While self-help strategies are valuable, consider reaching out to your company’s Employee Assistance Program (EAP) or a mental health professional if you’re struggling with workplace stress or other challenges. Seeking help is a sign of strength, not weakness.
3. Focusing on the now
Mindfulness and gratitude practices can significantly boost life satisfaction by helping us focus on the present moment. These practices reduce worry and enhance wellbeing. Research shows mindfulness interventions and gratitude-based activities can have small positive effects.
Consider incorporating a brief mindfulness meditation or writing down three things you’re grateful for each day. These simple habits can create a positive tone for your day and help manage workplace stress. One Swiss program even linked gratitude to strengths like curiosity and hope, highlighting how small acts can have a big impact.
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Some strategies weren’t as effective or need more research:
- Social media: While we might think that cutting down screen time to improve life satisfaction would work, it actually had inconsistent results. It seems the link between tech use and wellbeing is more complicated than we thought. Cutting back on screen time had mixed results, showing that how we use tech impacts us differently. For info on how Linkedin can impact your wellbeing, check out this article.
- Music programs: While we all love a good office playlist, the research showed singing or music activities didn’t have enough evidence to prove they definitely boost life satisfaction. This doesn’t mean they’re worthless, but we need more research to understand their impact. Singing or music activities didn’t have enough evidence to prove their benefits.
- Reflection activities: Despite what many self-help books claim, activities focused on life reflection through writing or other methods didn’t consistently improve satisfaction. Reflecting on life through writing or other methods didn’t consistently improve satisfaction.
- Visualisation: Picturing your best self wasn’t as effective as you’d think – it might need other tools to work well.
Good to know
The researchers also found:
- More is more: Longer and more involved programs tend to work better. Like many worthwhile things in life, building satisfaction takes time and dedication.
- Group support matters: Programs done in groups often had stronger results, showing how social support plays a role.
- Target the right age: Tailored interventions work better for specific life stages.
- Who’s missing: Across the studies, there wasn’t enough solid research on working adults and vulnerable groups, leaving room for improvement. This may help explain why the evidence for mindfulness at work is mixed.
Importantly, different things work for different people. Just like some people prefer working from home while others thrive in the office, you might find that some of these activities help you more than others. It’s ok to try different things and see what makes you feel best.
By adding these evidence-based practices into your work life, you can improve your overall life satisfaction in the face of life’s challenges.
Wellbeing is a journey, and it’s important to take things one step at a time. It’s okay if progress feels slow – those small wins matter, and they add up. Keep focusing on your health and happiness at work, even when it’s challenging. By doing so, you’re setting yourself up for a better, more fulfilling future. Stick with it, and you’ll see the positive impact in time.
Sources:
Tiley, K., Crellin, R., Domun, T., Harkness, F., & Blodgett, J. M. (2025). Effectiveness of 234 interventions to improve life satisfaction: A rapid systematic review. Social Science & Medicine, 366, 117662. https://doi.org/10.1016/j.socscimed.2024.117662