Last year, researchers at the University of California at Riverside asked human subjects to behave in either extroverted or introverted ways for one week. They found that those purposively acting extroverted—which decades of research have shown is one of the most common characteristics of happy people—saw a significant increase in well-being. (Meanwhile, acting introverted led to a decrease.) Similarly, spending money on others and volunteering have both been shown to raise one’s own happiness levels.

One plausible explanation for why this works is that prosocial behaviors induce a cognitive dissonance—I feel unhappy, but I am acting happy!—which people resolve subconsciously by feeling happier. Richard Wiseman, a psychologist at the University of Hertfordshire, in the United Kingdom, calls this the “As If Principle”: If you want to feel a certain way, act as if you already do, and your brain will grant you that feeling—at least for a while. In common parlance, “Fake it ’til you make it.”…

First, ask what happy people in your life situation would do to make things better for themselves and others. How would they greet others in the first Zoom call of the day? How would they write an email? Whom would they call just to check in? If you’re stuck, interview happy people you know about the little things they do for their acquaintances and loved ones.

Next, make a plan to follow through on everything you just imagined, and commit to it.