Improve Your Mood - Can You Bottle Happiness?

Happiness means different things to different people. What lifts your spirits? What makes you laugh or smile? Create your own happiness bottle to lift your spirits on those grey days.
A feeling of happiness can be triggered by lots of different things for instance a beautiful flower, sunshine on water, a fleeting moment of joy or contentment in a busy day, a laugh with friends, feeling valued, reflecting on something that has gone well in fact anything that works for you.

The following exercise retrains us to focus on the positive aspects of our day rather than the negative.

You can complete this both as an online interactive happiness bottle or create your own physical happiness bottle for home or work.

Wellbeing benefits:

Feel optimistic
Feel relaxed

Examples of how this activity can help me:

I want to be more aware of the positive things in my life.
I want to find fun ways to relax. 


This exercise takes five minutes and is an activity that we recommend doing on a regular basis to get the most out of it.

Who can I do this activity with?

On my own, or with work colleagues, family, housemates or friends.

Where can I do this activity?

Online - using our interactive happiness bottle or create one offline (away from the computer) for the home or workplace using printable instructions.

How often can I do this activity?

At the end of every day or week.

What do I need?


  • Computer
  • Internet access


  • A container – something that you can easily put your hand in
  • (x30) Small pieces of paper
  • A pencil or pen

Did you know?

Scientific studies show that happier people are healthier, hard working, caring and more successful in their work and social lives. Positive emotions make people think faster and more creatively. But the same studies show that negative thoughts are deeply ingrained in the human psyche, and so we may have to make a conscious effort to change our thought habits for the better.

"I really like the 'Can you bottle happiness' suggestion of making your own jar and putting notes in it - that's still on my kitchen table and the whole family are joining in!"

Start2 user

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