We are all looking for some version of satisfaction—an attained goal, more money, a great meal—pleasures with quick gratification that often lack staying power. Not to say these pleasures don’t bring happiness, but to create true and enduring happiness requires good habits. Yeah, yeah, forming habits takes some effort, but the sooner you create the routine, the sooner you are achieving happiness—the lifelong kind.

According to researchers at the University of Vermont, the mood benefits of just 20 minutes of exercise can last 12 hours! Not only does exercising increase feel-good brain chemicals, it reduces the levels of stress hormones in the body. The U.S. Department of Health and Human Services says that exercising 30-60 minutes, 3-5 times a week is enough to boost your mood and give you great mental health benefits. Being physically fit has more than just mood-boosting repercussions, it keeps you healthy and confident.

Tip: Try incorporating a healthy pre-workout drink mix or a nutritious energy-enhancing supplement to give you the boost you need to get exercising!

In a recent Australian study, researchers found that with each extra serving of nutrient-rich fruits and vegetables, the happier and more satisfied the participants felt. In another study published in the British Journal of Health Psychology, researchers found that eating more produce resulted in a greater sense of happiness and more energy. Using nutrient-rich produce to boost your mood is a habit your body will thank you for making! Try to find fruits and vegetables that are rich in vitamins, antioxidants, proteins, and minerals like spinach, Moringa, tomatoes, kale, or carrots.

Practicing mindfulness allows you to choose, acknowledge, and accept thoughts or feelings as they come and go. Having the ability to choose our thoughts can help us to get out of cycles of endless negative thinking. Being mindful allows us to slow down and to reconnect with the goals and commitments we’ve made throughout the day. You can practice being mindful by taking walks, focusing on your breathing, and meditating.

Tip: Meditating can be easy! Try sitting comfortably, focus on counting your breaths, and diffuse your favorite essential oils—AGX Energy for a revitalizing blend and Améo True Lavender essential oil to relax.