How happy are you? If you’d like to feel happier, roll up your sleeves and do something about it. Social psychologists point to key behaviors that increase happiness — even in tough circumstances. In a very real sense, you can choose to feel happy — or not.

In The How of Happiness: A Scientific Approach to Getting the Life You Want, researcher Sonja Lyubomirsky, PhD and her team found that circumstances account for only about 10% of individual happiness; 50% is influenced by genetics and 40% by behavior. That’s exciting — because behavior is under your control.

You can actually take specific steps to improve your happiness — starting today:

• Be thankful. A grateful attitude counteracts negative emotions like hostility and worry. Recognize all that is good in your life. Make a list each day of 3-5 things you’re thankful for, big and small.

• Cultivate healthy relationships. Happy people have positive, fulfilling social lives. Spend time regularly with people you care about. Be sensitive and diplomatic when managing conflict.

• Avoid overthinking. Dwelling on your feelings and problems distorts your perspective and makes things worse. Learn to distract yourself and move on to more positive thoughts and activities.