Happiness is a never-ending pursuit. It’s a powerful thing and as a society, we’re obsessed with it. We’ve spent decades trying to track down the secret to happiness. Companies have built empires selling quick fixes to consumers, mostly packaged in pill and bottle form. It has been touted as a benefit of the latest superfood or cleanse.

For Americans, the pursuit of happiness is enshrined as a right in the Declaration of Independence, right alongside life and liberty. Further abroad, an international study found people place a higher emphasis on being happy than becoming rich or getting into heaven.

It’s true some people are genetically predisposed to being happy; however, if you don’t naturally exist in a constant state of bliss, don’t fret. There is no secret sauce that guarantees contentment, but researchers have found some definite links between certain habits and increased quality of life.

“We’re finding it’s not necessarily the reality that shapes us, but the lens through which your brain views the world that shapes your reality,” said happiness guru Shawn Achor in a TED talk. “And if we can change the lens, not only can we change your happiness, we can change every single educational and business outcome at the same time.”

It may not be what we want to hear, but Achor’s research has found we are largely to blame for our own misery. Ninety percent of our long-term happiness comes from our brains, not from external factors. This means changing the way we think can change our reality.

According to Achor, only 25 percent of job successes are predicted by IQ. The remaining 75 percent have everything to do with “optimism levels, your social support and your ability to see stress as a challenge instead of as a threat.”

When we are in good spirits, our brain is boosted by something called the “happiness advantage.” This state makes us more creative and gives us energy. Achor’s research indicates individuals are 31 percent more productive and 37 percent better at sales when content. Doctors even come to a correct diagnosis more quickly when experiencing the happiness advantage.

Happiness is within our control. Let’s look at a few ways we can boost our state of mind for the better.

1.    Be Generous With Your Gratitude

Gratitude is defined in the dictionary as “a feeling of appreciation or thanks.” The vast amount of scientific research indicates embracing gratitude can increase our overall well-being.

Achor suggests greater happiness can be achieved by participating in a simple exercise. For 21 days, take two minutes to write down three new things for which you are grateful. This act forces your brain to re-wire itself, and will eventually shift from seeking out the negative to searching for the positive.

Professor Martin Seligman is a leader in the field of positive psychology. His clinical trials indicate participation in “gratitude visits” can have significant impact on lowering depression and increasing happiness.

Here is how to do it: select an individual who has made a big impact on your life and has never been thanked for their contribution. Write a 300-word testimonial, then meet with the person and read it to them.

This concept can also be practiced on a smaller scale for equally positive results. Consider writing testimonials for people who you do business with in your personal life: your dentist, your hairdresser, your babysitter, the salesperson at your favorite store. Leave a short note for a co-worker who is doing a bang-up job. Showing your appreciation for their hard work or exemplary service will not only make their day, but yours too.

2.    Find Your Flow

When we’re absorbed in a task, we often say we’re “in the zone.” Positive psychologists refer to this phenomenon as “flow”: a state of intense but effortless and energized concentration where time seems to stand still. There are no worries or distractions. It’s almost a state of ecstasy.

We can hold our breath and hope to eventually stumble upon an activity that helps us achieve the flow state, or we can take a more proactive approach to harnessing its power.

“… We think there’s a recipe for it, and it’s knowing what your highest strengths are,” said Seligman in a TED talk. He suggests identifying your five biggest strengths and then incorporating them into everything you do, from work to parenting.

3.    Be Money Wise

Many people think money buys happiness, but multitudes of studies have debunked that myth. One conducted by the University of Illinois concluded those making more than $10 million annually are only slightly happier than the employees who work for them. Big lottery winners have had their lives destroyed by their windfall.

How you part with your money has a much greater impact on your happiness than how much you earn. Spending money on new experiences provides much greater satisfaction than accumulating “stuff.” Psychology professor Thomas Gilovich conducted extensive research into the joy of “experiential purchases” and found our cherished memories stand the test of time far better than physical items.

“One of the enemies of happiness is adaptation,” Gilovich said, in a Fast Company interview. “We buy things to make us happy, and we succeed. But only for a while. New things are exciting to us at first, but then we adapt to them.”

Go on a vacation, check out a festival or hit up a new restaurant. You’ll strengthen your relationships in the process, making you happier in the long run. Also consider making regular charitable contributions by donating money or time. This will boost your satisfaction levels.

4.    Embrace Discomfort

Typically we don’t associate happiness with discomfort, but contentment comes at a cost: sometimes you have to step outside your comfort zone. Exploring something new can cause great anxiety and feel wrong, but it’s always a step in the right direction. According to Psychology Today, the happiest people are often the most curious.

“Truly happy people seem to have an intuitive grasp on the fact that sustained happiness is not just about doing things you like,” wrote Robert Biswas-Diener and Todd Kashdan. “It also requires growth and adventuring beyond the boundaries of your comfort zone.”

It should come as no shock that even the happiest of people have down days. However, they often embrace negative emotions and process them appropriately, allowing them to bounce back more quickly.