“Be happy with what you have and are, be generous with both and you won’t have to hunt for happiness.” William E Gladstone.

International Day of Happiness is a global observance held annually on March 20. It was established by the United Nations General Assembly in 2012 to recognize the relevance of happiness and well-being as universal goals in the lives of human beings around the world.

This year’s theme explores the relationship between social media and happiness, highlighting the potential challenges for our wellbeing as well as ways we can all use technology for good. There’s no one “right” way to use social media but small, thoughtful choices about how we use it and how we treat each other online can make a real difference. More information about the day and how you can get involved can be found at www.dayofhappiness.net.

Here are three ways you can put happiness first and create a healthier, more intentional relationship with social media:

Step 1: Choose

Be mindful of if, when and how much you are on social media.

Pause and ask yourself, “What do I really want to do right now?” Keep a list of analogue activities you can do instead, like playing music, drawing, gardening or going outside for a walk.

Set a timer so scrolling is a short snack rather than a wormhole.

Give your mind space to think, keep the bedroom phone free, try a ‘digital sabbath’.

Step 2: Connect

Don’t let scrolling be a substitute for real connection.

Phone a friend for a chat or send some voice notes, instead of scrolling.

Make plans offline, get excited about your next adventure with loved ones.

Use social media to connect with supportive friends and communities that are meaningful to you.

Step 3: Curate

Personalise your experience to support your wellbeing.

Follow plenty of positive accounts – bloom scroll, don’t doom scroll.

Share and amplify uplifting stories, messages and ideas, be aware of misinformation.

Be kind in the comments, it matters more than you think.

If you have found this useful, spread the word and encourage others to do the same. Use the hashtag #InternationalDayOfHappiness.

This week, why not pause for a few moments to reflect. Consider how you can use social media as a force for good, to spread a little bit of happiness and positivity.

To arrange a free no obligation consultation, please contact Stephen Pauley via the contact form or by e mail: Stephen@befirstclass.co.uk