March 20th is the UN International Day of Happiness
SOCIAL Media & Happiness
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 tech for good.
Social media is a tool; it can connect us and bring us together, but it can also steal our attention and exploit outrage and division
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.
We have the most impact when we act collectively to change things, as our actions ripple out to others. When we choose to focus on connection and wellbeing, we help shape our own experience and positively impact the world around us.
Whether that’s deciding not to use social media altogether, finding more balance by prioritising analogue joy, or learning how to take care of our wellbeing while using the platforms.
Together, we can build a happier, kinder world, online and offline.
HOW TO GET INVOLVED
Here are three ways you can put happiness first and create a healthier, 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.
“Communication is merely an exchange of information, but connection is an exchange of our humanity”
The impact of social media on wellbeing is also the theme of this year’s upcoming World Happiness Report being published on 20 March 2026. In the report a range of experts will use the latest global data to explore how closely the extent and nature of social media is linked to differences in happiness trends in and among countries and around the world.
LIVE EVENT
Get access to a special live event to celebrate the day and be the first to hear the findings from the World Happiness Report 2025.
Join Prof. Lara Aknin, Dr Mark Williamson and Dr Radha online starting at 11am Pacific / 2pm Eastern / 7pm UK time on Thurs 20 March.
FREE RESOURCES
We can create a more caring and sharing world by uniting together.
Sign up to join Action for Happiness to get access to fantastic free resources and join a friendly community.
Live Community Events
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10-Day Happiness Challenge
Learn and share new daily habits for happier living, all based on the latest scientific research.
Action Calendars To Share
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Friendship and Inspiration
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Join Your Local Group
Take part in a life-changing course or local group together with other people who live near you.
Sign up to join the community today to get all this and more for free.
JOIN THE COMMUNITY
Help create a happier world by joining an inspiring global community and getting great free resources.
“I pledge to create more happiness and less unhappiness in the world”
“Our relationships with others are the single biggest predictor of lifelong health and happiness. At a time of increasing polarisation and isolation, the most important thing we can do is find positive ways to overcome our divisions and connect more deeply with each other. This matters now more than ever”