4 Habits the World’s Happiest People Have in Common

— -- The results are in: the top three happiest countries are (drumroll, please) Denmark, Switzerland, and Iceland, according to the 2016 World Happiness Report. The U.S. doesn’t appear until farther down the list, in the no. 13 spot. So of course, we immediately wanted to know: What are the secrets to bliss in those top-ranked nations?

“None of these happy places do just one thing,” says National Geographic Fellow Dan Buettner, who wrote a book about some of the world’s happiest populations called Thrive ($15; amazon.com). It’s really about their everyday mindset and activities, he says. Here, Buettner points to four joy-inducing habits we can steal from the Danes, Swiss, and Icelanders.

They focus on staying active—not exercising

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They appreciate the beauty of nature

They catch up with their friends

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They’re turning off the TVConnecting with family, running errands by bike, eating lunch in the park—all of that leaves little time for zoning out in front of the tube. And that’s a very good thing, says Buettner. He worked with National Geographic to create the True Happiness Test, an online survey that has collected data on the habits of 150,000 people. (You can take the test for free at bluezones.com.) The results show that those who report feeling the most joy watch just 45 minutes of TV a day. “If TV comes at the expense of socializing, staying in shape, or activities like volunteering, you’re trading diamonds for rhinestones,” Buettner says. In other words, while binge watching House of Cards may feel relaxing in the moment, it won’t do you much good in the long run. Playing in the yard with your dog, or meeting a friend for tea? Those are small but vital steps toward happy.

This article originally appeared on Health.com.