Hack Your Happiness with Your Biology

Let’s start with something simple.

Breathe in deeply for 4 seconds… hold for 4… now exhale slowly for 6.

Do it again.

Feeling a bit better? That’s your stress hormone, cortisol, taking a step back. The truth is, happiness isn’t some mystical state—it’s biology. And the good news? You can hack it.

I know that entrepreneurship, just like life, can sometimes take a toll on our well-being and mental health. The workload, fatigue, environment, and the people we work and have relationships with—everything affects how we feel. It’s just life.

And let me be clear—I’m not a happiness guru. Sometimes I feel absolutely amazing, and other times, I feel terrible—just like everyone else. And you know what? That’s okay. You should allow yourself to feel terrible when it's meant to be. Accept your emotions, listen to them, but always keep hope.

Life is made of ups and downs, just like the weather—sunny and rainy days, winters and summers. Ask yourself:

Would you enjoy summer if there were no winters? How much would you enjoy seeing the first snow if there were no dry summers?

It’s all about perspective and biology, and that’s what we’re covering here.

Your mood is largely shaped by five key hormones: dopamine, serotonin, oxytocin, endorphins, and cortisol. Once you know how they work, you can take small actions to boost the good ones and keep the bad ones in check. Let’s dive in.

1. Dopamine – The Reward Hormone

Dopamine fuels motivation, focus, and satisfaction. Boost it by:

• Doing what I actually enjoy and cutting out things that drain me.

• Setting small goals and ticking them off—progress feels good.

• Celebrating wins, even minor ones.

• Learning new things to keep my mind engaged and growing.

What’s one thing you’ve done recently that you’re proud of?

2. Serotonin – The Feel-Good Hormone

Serotonin keeps you feeling balanced and positive. I’ve found that these things work best:

• Focusing on the good instead of getting stuck in negativity.

• Surrounding myself with uplifting people.

• Getting outside. A little sunlight and fresh air go a long way.

• Enjoying small pleasures—a piece of chocolate, a good meal, whatever works.

What’s one thing in your life you’re grateful for right now?

Where does most negativity in your life come from? How can you change that?

3. Endorphins – The Natural Painkiller

Endorphins are your body’s way of making you feel good and managing stress. Here’s how I get more of them:

• Moving my body. A walk, a workout, or even dancing in the kitchen works.

• Laughing often. Watching something funny or chatting with friends does wonders.

• Listening to music that puts me in a good mood.

• Trying new things to get that feel-good excitement.

When did you last exercise? What about next time?

Call a good friend, have a good laugh. Laughter is free therapy.

4. Oxytocin – The Connection Hormone

Oxytocin is all about relationships and connection. I boost it by:

• Spending time with people I love. Hugs, deep talks, and just being present.

• Showing appreciation. A simple “thank you” or “I appreciate you” goes a long way.

• Connecting with others through meaningful conversations.

• Giving and receiving kindness. Even small gestures count.

Who do you love the most? Have you told them lately?

Try a month or more on the Mediterranean diet—good, healthy, delicious foods, filled with antioxidants. Diet doesn’t mean not eating well! Try it.

5. Cortisol – The Stress Hormone (Lower It!)

Cortisol is your stress hormone, and too much of it can mess things up. Here’s what I do to bring it down:

• Deep breathing. Seriously, it works.

• Getting good sleep. It’s a game-changer.

• Spending time outside. A simple walk can help clear the mind.

• Playing with pets. They’re instant stress relievers.

• Eating well. Whole foods make a difference.

Let’s do that breathing thing again: In for 4, hold for 4, exhale for 6. Feel the difference?

Final Thoughts

Hacking your happiness isn’t about being positive all the time. It’s about taking control of what you can and letting the rest go. Small steps add up, and even the tiniest actions can make a difference.

Whenever you need a reset, come back to this. Read it, reflect, and get back on track.

Be your own Chief Happiness Officer—take care of yourself, stay positive, and inspire those around you.

Now go hack your happiness and thrive.