5 Habits to Create the Life You Want (From the #1 Happiness Researcher)

Happiness Isn’t a Mystery—It’s a Formula

Most people think happiness is a result of external success: the perfect job, house, or partner. But what if the real path to joy lies within you—and is backed by research?

In a compelling episode of The Mel Robbins Podcast, psychiatrist and clinical researcher Dr. Judith Joseph reveals the 5 hidden factors that determine your ability to feel joy, connection, and fulfillment. These aren’t generic self-help tips. They’re science-backed tools grounded in over 60 clinical research trials.

Let’s dive into the 5 “V’s” that Dr. Judith Joseph uncovered in her Happiness Lab—because understanding these could change your life.

✅ The 5 V’s to Thriving (According to Science)

1. Validation

Stop ignoring how you feel. The first step to emotional well-being is to name and acknowledge your emotions.

Why it matters: Labeling emotions helps reduce anxiety and stress.
How to start: Ask yourself daily: “How do I really feel?” Use journaling, mirror work, or mood charts.

“The human brain releases stress when we can pinpoint how we feel… and it’s evidence-based.” — Dr. Judith Joseph

2. Venting

Release your emotions in a healthy, productive way. This clears emotional blocks that can trap you in unhappiness.

How to vent well: Journaling, prayer, art, therapy, or a trusted conversation.
Avoid: Rage-texts and trauma-dumping without consent.

“Venting is literally releasing the emotion that has you trapped.” — Dr. Judith Joseph

3. Values

Reconnect with what truly fulfills you—not what society tells you to value.

How to explore values: Reflect on when you’ve felt most alive. What were you doing? Who were you with?
Tools: Childhood memories, value lists, role models.

“The richest lives are those full of connection, meaning, and purpose.” — Dr. Judith Joseph

4. Vitals

Your physical and relational well-being matter more than you think.

Focus areas: Sleep, movement, food (especially anti-inflammatory choices like berries, greens, and fish), screen time, and connection.
Unexpected vital: Relationship quality is one of the top predictors of longevity and happiness.

“There’s only one you. Take care of yourself like your life depends on it—because it does.” — Dr. Judith Joseph

5. Vision

If you’re not looking forward to something, you’ll stay stuck in the past.

Ideas to try: Create a time capsule of future hopes. Schedule joy in your calendar. Celebrate small wins daily.
Why it works: Intentionally creating moments of future joy gives your brain direction and hope.

“If you don’t have something to look forward to, you’ll stay stuck in the past.” — Dr. Judith Joseph.

Build the Blueprint for the Life You Want

Creating the life you want doesn’t start with hustle or hustle culture. It starts with self-awareness, small intentional steps, and a personalized approach to happiness. Whether you’re a parent juggling it all or an individual trying to reconnect with joy, Dr. Judith Joseph’s five V’s give you the tools to get started—today.