Your phone might be the first thing you reach for in the morning — and the last thing you see at night. It may also be quietly shaping how happy you feel in between.
And today, as the world acknowledges the International Day of Happiness, that influence is worth a closer look.
Observed each year on March 20, International Day of Happiness was established by the United Nations in 2012 to recognize that well-being, not just economic growth, should be a global priority. Around the world, it’s marked in ways both big and small. Data from the World Happiness Report will be released, schools and workplaces will host activities focused on gratitude and connection, and nonprofits like Action for Happiness organize campaigns encouraging people to check in on one another.
This year, the day focuses on the growing connection between social media and well-being. Organizers said the goal is to better understand both the benefits and challenges of digital life, from the way platforms can foster connection to how they contribute to stress, comparison and anxiety.
As social media grows, happiness declines
In 2010, Instagram launched, gaining 1 million users in just two months. Facebook surged past 500 million users; Twitter emerged as a real-time news engine and YouTube solidified its place as a mainstream media outlet. The past 15 years have ushered in the rise of smartphones, mobile apps, photo filters — and significantly more unhappy young people.
In fact, according to The World Happiness Report, the more time teens spend on social media, the worse they tend to feel. Each year, the Wellbeing Research Centre at the University of Oxford, in partnership with Gallup, the UN Sustainable Development Solutions Network, and an independent editorial board, release the global study, ranking people’s happiness in more than150 countries.
The study found that teens who use social platforms for more than seven hours a day report significantly lower well-being than those who spend less than an hour on social media. Among U.S. college students, the majority said they dislike social media and wish it didn’t exist but feel they can’t opt out because everyone else is on it.
How to celebrate International Day of Happiness
While there’s no single central event, the day has gained traction globally as a reminder to pause and reflect on what truly supports our mental and emotional well-being.
Closer to home, that reflection can be as simple as taking a break from the noise — including the constant pull of social media — and tuning into what lifts your mood.
“I often suggest to clients that they take a break from social media to see if becoming ‘unplugged’ causes them to feel better,” said Mindy Tanner, a licensed mental health counselor with Livewell Behavioral Health of Melbourne. “Some may find it surprising that every client who has tried this came back to sessions saying that they feel better, are less burdened, and are more confident.”
Tanner said many of her clients struggle with the negative effects of social media, particularly the tendency to lose track of time while “doomscrolling” — rapidly moving from one post or reel to the next. Over time, she said, the behavior can become almost automatic, pulling users into an endless loop driven more by habit than intention
“Considering how intelligent social media platforms are in creating algorithms that often show videos based on how one might be feeling, it can actually cause someone to feel worse,” Tanner said. “For example, if someone is struggling with depression and anxiety and they look up or watch a few reels about these issues, media platforms begin sending a multitude of content about them.”
How to turn your feed into a force for good
While stepping away from social media — even briefly — can be helpful, it’s not always realistic. For many people, these platforms are tied to work, networking and staying connected, making a full disconnect difficult. Social media isn’t going anywhere, so alongside conversations about limiting screen time, there’s also a growing focus on how to use it more intentionally — curating feeds, setting boundaries and engaging in ways that support, rather than drain, your well-being.
“On a day dedicated to happiness, it’s important to remember that social media is a tool —mnot a measure of our worth or wellbeing,” said Neeley Hughey, a licensed mental health counselor with Coastal Wellness & Life Coaching Center in Melbourne. “One meaningful way to honor this day is to shift from passive scrolling to intentional engagement. Connect with someone, express genuine appreciation, or share something that reflects your authentic self rather than a curated version.”
‘Happiness is a slippery goal’
While the International Day of Happiness invites celebration, Kailey Mahan of Miracle City Counseling in Titusville said it’s not always easy to force happiness.
“Happiness is a slippery goal, if we treat it as a fleeting high to be chased, we usually end up disappointed,” Mahan said. “Instead, it’s more helpful to view happiness as a mental skill — a mindset we can train through intentional habits rather than a result of our external circumstances.”
When it comes to social media, Mahan explained that the connection to happiness is often inverse because the ‘highlight reel’ culture of most platforms tends to fuel comparison, which is the fastest way to drain your contentment.
“However, if we accept that tech is simply a tool, we can change how we interact with it to better serve our mental well-being,” she said. “It’s good to remember that comparison is the thief of joy. So, my top tip for curating social media productively: ask yourself, does this content promote actual connection with a person I know, or does it stir up something else in me, like fear, envy, consumerism, or tribalism? If the latter, try muting or unfollowing, or better yet, replace scrolling with a personal phone call.”
This reporting is supported by a Journalism Funding Partners grant. Mental Health Reporter Jennifer Torres can be reached at [email protected].
