How many times will we say those two familiar words this month: “Happy Christmas”?
We’ll share it warmly with friends, colleagues, clients, and family. We’ll hear it in shops, email sign-offs, and hurried goodbyes as we all slide toward the end of the year.
But like the gift of a beautiful puppy, happiness is not for Christmas only. It’s something we all deserve throughout the year—not just a seasonal greeting that disappears with the Christmas decorations.
The Christmas pause is an ideal moment to reflect not only on what makes us happy, but on something even more important: what we spend our time on.
Happiness is the outcome of what we spend our time and energy on – it’s the by-product of what we do each day and each week. It’s not something others can provide for us; it shows up (or doesn’t) on the basis of what we choose to spend our time on.
Happiness is the outcome of what we spend our time and energy on – it’s the ‘by product’ of what we do each day.
How time spent shapes our happiness
When we coach clients—from senior leaders to people just starting their careers—we often hear a similar theme:
“I want to feel more fulfilled”, “I want more balance”, “I want to feel happier day to day.”
When we explore this, most people have great moments in life and have many of the components present to live fulfilling and happy lives. The absence of happiness tends to come from the accumulation of days where time is not spent on what matters most.
Our day to day actions tells an interesting story! They quietly reveal what we value, our priorities and our habits. Often our daily actions show the gap between what we ‘say’ matters and what gets attention. The wider this gap is, the less happiness we are likely to experience. And the surprising thing? A small shift in how we use our time often creates a big shift in how we feel.
A small shift in how we use our time often creates a big shift in how we feel.
Happiness is not merely a mood. It’s the outcome of the pattern—built hour by hour, week by week – based on how we spend our time. It almost seems too simple that improving our happiness requires looking at what we spend time on – and modifying accordingly. Meaningful tasks and goals activate the brain’s dopamine system, increasing motivation, vitality and happiness. The bonus is that dopamine ‘hit’ from spending time on what we enjoy isn’t just a “reward” chemical. It actually drives focus, and motivates us to continue focusing on what we enjoy. The logic is inescapable: spending time on what we value and enjoy quite simply results in a sense of greater happiness. Though don’t confuse doing what you enjoy as undertaking tasks that don’t challenge you!
Having a Happy Christmas & A Happy New Year
We have outlined some areas that will be useful to reflect on – each of which will contribute to your sense of happiness, fulfilment and ease. Spend a few moments over Christmas reviewing these – or at least reflecting on how each area currently shows up in your life
Progress – Taking Small, Consistent Steps towards a few key goals
Happiness is a by-product of meaningful progress:
- Focus on progress, not perfection. Even micro-steps create momentum.
- Reflect and be honest about your satisfaction across a range of areas in your life to see what needs attention. Focus on work and non-work areas. Be honest with yourself.
- Realistic goals across work and non-work life enhance motivation and well-being.
- Every step forward releases dopamine, and remember that dopamine is more than the happiness chemical – it provides motivation.
Your current level of happiness is a reflection of the time you spend on what matters to you
Connection – Belonging and Support
Humans are wired for connection. Meaningful relationships are essential for mental and emotional health:
- Strong relationships increase oxytocin and serotonin, calming the nervous system and boosting long-term resilience.
- Time alone is valuable, but balanced connection provides belonging, safety, and purpose.
- Are you spending enough time with people who energise you, whose company you enjoy – rather than being the ‘battery’ for others to charge from?
Presence – Being Here, Now
Happiness grows in moments of awareness rather than constant striving:
- Mindfulness, gratitude, and reflective practices calm the stress system and improve emotional regulation.
- Techniques: meditation, journaling, gratitude practice, 7/11 breathing, mindful movement, exercise.
Self-Compassion – The Overlooked Skill
Self-compassion supports resilience and sustainable growth:
- Treat yourself as kindly as you would a friend.
- This reduces stress, boosts motivation, and strengthens emotional resilience.
- Research shows self-compassion releases oxytocin and reduces cortisol – leaving you feeling more satisfied and happy.
- Start to listen to your ‘self-talk’ – the narrative you have, unspoken, about yourself.
Environment – Setting Yourself Up for Success
Our surroundings shape habits more than willpower alone:
- Social environment: Who you spend time with.
- Physical environment: Clutter, nature, light, sleep space.
- Digital environment: Notifications, screen habits.
- Work environment: Demands, autonomy, culture.
Adjust one element of your environment this week to make it more supportive.
Physical Well-Being – The Often-Missed Foundation
Our mental and emotional happiness depends on physical health:
- Sleep: Restorative sleep boosts mood, focus, and resilience.
- Movement: Exercise releases endorphins and dopamine.
- Nutrition & hydration: Balanced intake supports brain and body function.
Closing Thoughts
As we exchange “Happy Christmas” wishes this month, we can hold onto the idea that happiness isn’t a single moment or a seasonal greeting. It grows from how we shape our days, where we place our attention, and how we spend our time—at work and beyond.
With small choices, gentle boundaries, and regular moments of joy, 2026 can be a year where happiness is not only wished for, but genuinely experienced.
Wishing you a Happy Christmas… and a year filled with happy moments, every week and every season.



