Do you, like many people, have a mental list of things you think you need in order to be truly happy? There are many externals our society teaches us to chase: success, wealth, fame, power, good looks, romantic love. But are they really the keys to happiness?

The research says no, at least when it comes to long-term happiness. A prestigious award, a big raise, an exciting new relationship, a fancy new car, losing weight, these things can make us feel great at first, but the thrill doesn’t last very long. Human beings are quick to adapt to new circumstances—a quality that has helped us survive and thrive. But it also means that the positive things that initially make us happier soon become our new normal and we return to our old happiness baseline.

However, researchers in the field of positive psychology have found that you can genuinely increase your happiness and overall satisfaction with life—and it doesn’t require a winning lottery ticket or some other drastic change of circumstances. What it takes is an inner change of perspective and attitude. And that’s truly good news, because it’s something anyone can do.

Happiness keys

1 Giving: Do things for others

Try: Do three extra acts of kindness today. Try to bring a smile to others.

2 Relating: Connect with other people

Try: Make more time for the people who really matter to you.

3 Exercising: Take care of your body

Try: Notice which healthy actions lift your mood and do more of them.

4 Appreciating: Notice the world around

Try: At least once a day, stop and take five minutes to just breathe and be in the moment.

5 Trying out: Keep learning new things

Try: Learn a new skill, however small.

6 Direction: Have goals to look forward to

Try: Think of a goal you’re aiming for and do one thing to get it started.

7 Resilience: Find ways to bounce back

Try: Share how you really feel with someone you trust – and be willing to ask for help.

8 Emotion: Take a positive approach

Try: To smile and say something positive every time you walk into a room.

9 Acceptance: Be comfortable with who you are

Try: Be as kind to yourself as you are to others.

10 Meaning: Be part of something bigger

Try: Give your time to support a good cause and be part of something bigger.