Live in the now

Paying attention to the here and now is the opposite of being on autopilot. Practise mindfulness by picking a chore (like cooking dinner) and becoming fully engaged in it: be aware of smells, sounds, textures and tastes. When your mind drifts away from the task, pull it back into focus. This teaches the mind to control the voices in our heads that stop us trying new challenges.

Write your own eulogy

Thinking about your legacy - your qualities and achievements - can help define your values and identify the goals that really matter. Research shows people who pursue goals linked to their interests and values have a better chance of attaining those aims, and feel happier once they reach them.

Be kind

Perform a random act of kindness and you'll feel happy for the rest of the day. Be altruistic on a regular basis and you'll have better mental and physical health for years to come. How much is enough? Two hours worth of volunteering or helping others in some way each week does the trick - but even just a spontaneous act will have the same effect short-term.

Find your strengths

Research shows there are 24 different strengths we might have, from creativity to kindness. Find a way to work with your signature characteristics - for example, indulge your love of learning with an interest group - to increase your sense of fulfilment.

Say thank you

Practising gratitude (yes, it's a skill that can be learnt) has many positive side effects. Try the "three good things in life" exercise: before you go to bed, write down three things that went well during the day with a short explanation of why. People who persisted with this task for more than a month reported greater levels of happiness.

Social network

The more social networks we have, the happier we are. And happiness levels are contagious within those social networks; for example, people who become happy tend to raise their neighbour's chances of increasing their happiness by 34 per cent. Be proactive about creating social networks - your wellbeing is about being well connected.

Forgive

Remember the worst thing anyone has ever done to you? From a bad break-up to an abusive boss, hurtful events from our past can shape our personalities in negative ways. Write a letter of forgiveness to them, outlining how their behaviour affected you, your expression of forgiveness, and good wishes for them in the future. Then, keep it, burn it, frame it - this one's not for posting.

Reflect
Appreciate your progress. Think about what you've learnt, how you've changed, whether you're happier and how you see the future. Jot down your reflections - it will help make sense of your experiences. Bonus: keeping a journal is linked to increased levels of feel-good dopamine in the brain.