One thing I’ve learned over the years is that happiness isn’t something you wait for. It’s something you support through habits. Movement, sunlight, and getting outside consistently matter more than people realize, especially when life feels busy or overwhelming.
I’ve tracked my activity in one form or another since 1997. At first it was simple spreadsheets. Miles, workouts, notes. Over time, I added more. I’ve tracked my weight consistently since around 2016. I log what I eat, what I drink, good days, bad days, everything. I still do a lot of that the old-school way, even now.
Yes, I also use tools. I wear an Apple Watch. There are countless devices and apps available today that make tracking easier than ever. But the tools are secondary. The habit is what matters.
Movement and Happiness Go Hand in Hand
Movement has always been one of the biggest drivers of my mood. I can see it clearly in the data, but I also feel it. When I don’t move, my energy drops. My focus drops. I’m just not myself.
People tell me all the time, “Just skip it today, you don’t have time.” My response is always the same. I don’t have time not to move.
That doesn’t mean everyone needs to do what I do. I don’t expect anyone to run 100 miles a month or sign up for races all year. That’s my routine, not a requirement.
Movement and happiness aren’t about doing more. They’re about doing something.
You Don’t Have to Love It for It to Work
Here’s something I say that usually surprises people. I don’t like running. I like the result. Running is a means to an end.
The end is clarity. Energy. A better mood. Feeling like myself again.
You don’t have to love your movement of choice. You just have to show up for it. Walking counts. Jogging counts. Stretching counts. Anything that gets you outside and moving supports movement and happiness over time.
Sunlight and a Change of Scenery Matter More Than You Think
Getting outside does something powerful. Sunlight, fresh air, and a change of scenery help reset your day. Even a short walk can break the mental loop you’ve been stuck in.
This is one of the reasons I encourage people to get outdoors whenever possible. You don’t need a perfect plan. You don’t need special gear. You just need to step outside and move a little.
Measure If You Want, But Start Even If You Don’t
Tracking can be helpful. Devices can be helpful. Data can be motivating. But none of it is required to get started.
You don’t need :
- Spreadsheets
- A fancy watch
- To measure everything
What matters is building a habit that supports how you feel. Over time, you’ll notice patterns. You’ll see how movement affects your mood. That awareness alone helps you take more control of your happiness.
If you want to start with something simple that supports your routine, hydration is a good place to begin. I wrote more about how hydration influences how you feel here.
Start Small and Keep Going
Movement and happiness are built over time. Not in one workout. Not in one perfect week. Just through consistency.
Get outside.
Move a little.
Let the sunlight help.
You don’t need to do everything.
You just need to do something.