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5 Vs of Happiness: Practical Ways to Start Today

ByKayley
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Ever feel like happiness is just out of reach? What if I told you that all you need are the 5 Vs of Happiness to remove the blocks standing in your way and tap into real joy?

I first heard about this concept on The Mel Robbins Podcast, where she spoke with researcher Dr. Judith Joseph. She broke down the science-backed 5 Vs that can genuinely make you feel happier. And the best part? You can start today!

So, what are the 5 Vs of Happiness? Let’s dive in.

1. Validation: The First Step to Happiness

We rush through life, rarely stopping to check in with ourselves—until we hit a breaking point. But what if we made it a habit to acknowledge our emotions before they overwhelm us?

How to identify what you’re feeling:

  • Ask yourself, “How do I feel?” (Tip: Say it out loud while looking in a mirror.)
  • Write it down—use the question as a journal prompt.
  • Use an emotion wheel or face chart to pinpoint your feelings.
  • Listen to a song that captures your current mood.

How to validate your emotions:

  • Name your feelings—without judgment.
  • Accept them with kindness and self-compassion.

✅ Practical Tip: Check in with yourself three times a day—morning, midday, and before bed. The more you acknowledge your emotions, the easier it becomes to navigate them.

2. Venting: Release the Pressure

Now that you’ve validated your feelings, it’s time to let them out. Venting allows you to express emotions and release them from your body. Think about how much lighter you feel after a good cry or writing down your thoughts!

Ways to vent:

  • Journal your feelings
  • Pray or meditate
  • Talk to a trusted friend or therapist
  • Sing, dance, or create art

💡 Venting Dos & Don’ts:

✔️ Do self-vent first (e.g., journaling) to process emotions. ✔️ Do choose a listener who can support you. ❌ Don’t trauma dump—consider how it affects others. ❌ Don’t vent impulsively in the heat of the moment.

3. Values: Identify What Truly Matters

Ever felt lost or unfulfilled? That’s usually a sign that you’re not living in alignment with your values. Dr. Joseph suggests asking yourself:

💭 When did I feel the most fulfilled?

Your values are the things that nourish you, energize you, and give your life meaning.

How to discover your values:

  • Think back to childhood—what activities made you happiest?
  • Reflect on a time you felt truly alive.
  • Consider your role models—what qualities do you admire?

✅ Practical Tip: Align your daily decisions with your values. For example, if family time is a priority, choose jobs that support work-life balance. Living by your values will bring a deeper sense of purpose and joy.

4. Vitals: The Mind-Body Connection

Your physical health is directly linked to your happiness. Dr. Joseph reminds her daughter: “How many bodies did God give you? One. What do we do with it? Take care of it.”

Simple ways to prioritise your health:

  • Eat nutrient-dense foods
  • Get at least 8 hours of sleep
  • Exercise regularly (even a short walk helps!)
  • Stay hydrated
  • Limit screen time & social media
  • Surround yourself with uplifting relationships

✅ Practical Tip: Make one small change today—drink an extra glass of water, stretch for 5 minutes, or go to bed 30 minutes earlier. Tiny habits add up!

5. Vision: Design a Future That Excites You

If you don’t create a vision for your life, you might feel stuck in the past or uncertain about the future. Having things to look forward to keeps you motivated and inspired.

How to create a vision for happiness:

  • Make a vision board—fill it with things you want to experience.
  • Schedule weekly or monthly self-dates (movie night, a trip, or a new hobby).
  • Keep a win list—celebrate even the small victories.
  • Actively plan joyful moments into your calendar.

✅ Practical Tip: Take out your planner and schedule one thing this week that makes you excited!

Final Thoughts: Will You Try the 5 Vs of Happiness?

The 5 Vs framework gives you the tools to go within, clear emotional blocks, and rediscover what makes you truly happy. If this resonated with you, I’d love to hear your thoughts! Drop a comment below!

Further information

📖 Want to dive deeper? Check out Dr. Judith Joseph’s book, High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy. Buy it here.

🎥 Watch the full podcast episode on the 5 Vs of Happiness: Click here.

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