What Makes People Happy: Nine Ways To Build A Happier Life
Over the last 20 years, many have found that the science of happiness has emerged as a widely studied discipline with implications for everyday life. Some people say happiness is a choice, while others believe it's innate.
Read on to learn more about the current scientific findings on happiness, as well as nine ways you can boost your own happiness that are backed by recent evidence.
Happiness defined: What is happiness, really?
Lyubomirsky defines happiness as “joy, contentment, or positive well-being, combined with a sense that one's life is good, meaningful, and worthwhile”.
However, many researchers studying the topic have frequently swapped the word "happiness" with the term "subjective well-being," possibly inferring that two people experiencing identical circumstances may rate themselves at opposite ends of a happiness rating scale.
Additionally, some experts believe that individuals can have a happiness “set point,” which may be determined early in life and can be largely unaffected by life circumstances over the long term. This theory isn't conclusive, however—and some recent research suggests we may have more control over our happiness than some set-point theorists give us credit for.
This is a common belief that has been held by many for centuries. As the "Father of American Psychology," William James once said, "The greatest discovery… is that human beings can alter their lives by altering their attitudes...”.
What makes people happy?
So, is there any definitive act, item or experience that makes people truly happy? The answer to this can be complex. To begin, it can be helpful to acknowledge that research suggests that happy people have several things in common.
From prioritizing happiness to practicing mindfulness, gratitude and compassion, the way we live our daily lives can greatly impact the level of happiness we experience.
What makes people happy: Nine habits to try
The following are nine habits of happy people that can elevate your level of happiness significantly:
1. Practice gratitude
Research shows that a regular practice of gratitude can help us appreciate the little things in life, shifting our thoughts from what we think is lacking to what's positive and abundant in our lives.
Keeping a gratitude journal may be an effective way to facilitate that shift. You don't necessarily have to jot down your appreciation on a daily basis, however. According to Berkeley University's Greater Good Science Center, writing in a gratitude journal just three times a week can be more effective in elevating happiness than jotting down our appreciation daily.
The following are several ways to increase the effectiveness of a gratitude practice:
Being specific when recalling a positive experience, person or event
Viewing your positive experiences as gifts rather than expectations
Noting surprises, such as an impromptu visit from a friend or a beautiful rainbow after a storm
Trying to avoid repetition, even when it takes effort
Making gratitude a regular practice
2. Pay attention to the good, and avoid rumination
Rather than fixating on a negative experience, such as getting an upsetting email or arguing with a friend, you might try zeroing in on the positive aspects of your day. We acknowledge that this can be easier said than done, however. Many experts believe that humans may prefer to focus on bad experiences and completely overlook positive ones.
This phenomenon is generally known as negativity bias, and it has the power to diminish joy if left unacknowledged. Greater awareness, in general, may help to combat negativity bias. Additionally, making a conscious effort to hone in on positive experiences and emotions on a regular basis can be transformative—and can directly impact the formation of a happier you.
3. Meditate or incorporate mindfulness into your life
Research has shown that mindfulness can reduce stress and boost overall well-being. Being mindful generally entails an attitude of curiosity, non-judgment and awareness of what's happening in the present moment.
One strategy many might use as they learn to live in the present is by practicing mindfulness meditation, which you can do on your own or with a guided meditation app.
4. Be more compassionate
It can be easy to rush through the day trying to complete your to-do list while meeting your basic needs. When you’re constantly on the go, however, it can be difficult to practice compassion for others and yourself.
Practicing compassion sometimes requires slowing down, which may seem challenging to people with perpetually hectic schedules. However, research shows that slowing down can enable you to get more done while opening space for contentment and increased compassion.
One way to practice compassion is with guided meditations specifically created for compassion or "lovingkindness." The University of California, Berkeley, offers a free online guided meditation that may be ideal for beginners or anyone looking to increase their level of compassion for themselves and others.
The 32-minute session guides participants through a lovingkindness and compassion meditation, first asking them to focus on a loved one, then themselves—followed by a neutral person, an enemy, and finally all living beings. This type of meditation can reduce negativity while elevating one’s sense of kindness, compassion and well-being.
5. Revel in your happiness
It can be easy to settle into routines without questioning our level of happiness and contentment. However, doing this in excess may compromise our potential for joy.
Making an effort to acknowledge our routines and cultivate a more curious mindset may open up a world of new experiences that could lead to newfound happiness.
6. Nurture close relationships with positive people
According to an ongoing Harvard study, your social circle could have a significant impact on your happiness level. Positive relationships can lead to better health and increased happiness. These relationships can be with friends, family, or people in your community.
The study has also found details that support the hypothesis that loneliness can be toxic, and isolation can lead to poor health, decreased brain functioning, and even earlier death.
7. Learn to forgive
If you tend to hold grudges, learning to forgive could boost your mood, along with your overall health. Studies show that people who have difficulty forgiving others may experience increased negativity, anger and sadness and feel less in control of their lives. Embracing forgiveness may counteract these negative effects on your mood and overall mental health.
Not sure where to start? You’re not alone. Online therapy can be a helpful place for many to practice mindful and authentic forgiveness.
8. Engage in physical activity
Did you know? Physical activity has been linked to an improvement in mood. Even a little bit of exercise can go a long way.
Recent research suggests that people who engage in 30 minutes or more of physical activity on most days report being 30% happier than people who exercise less.
9. Don't ignore your strengths
It can be easy to focus on our weaknesses and completely ignore our strengths. Nurturing our strengths, using them and reflecting on them can boost confidence and self-esteem and lead to increased happiness. Research shows that simply thinking about our strengths has the power to boost happiness and decrease depression.
Finding your happiness: How can online therapy help?
If you're experiencing negative emotions, or if you've tried the tips above and still don't experience happiness, you may benefit from talking to a licensed therapist. If you don’t like the idea of going to a therapy practice, you might try online therapy services. With BetterHelp, you can talk to a therapist from anywhere with an internet connection, and you can change therapists until you find the right fit for you.
Is online therapy effective?
Several studies have shown that online therapy can be just as effective as in-person therapy. The American Psychological Association has identified several pieces of research to date that indicate that the modality can be effective across age groups and areas of need. Higher retention rates are also associated with the use of online therapy compared to other methods.
Takeaway
What makes you happy according to science?
According to the 85-year Harvard Study of Adult Development, positive social relationships are the most important element of happiness. Social connections can provide things like safety, comradery, growth, learning opportunities, bonding, intimacy, lighthearted fun, and a greater sense of ourselves. Other essential elements of happiness include:
Self-compassion: Instead of self-criticism, talk to yourself the way you’d speak to your closest friend.
Stability: Basic necessities, such as financial stability, housing, and safety can significantly reduce stress and increase opportunities for happiness.
A healthy lifestyle: Getting enough sleep, eating a nutritious diet, getting routine exercise, and limiting the use of alcohol and other substances can help improve your mood, energy level, and physical health.
Can science measure happiness?
Happiness can be difficult to define and measure due to its subjectivity, but happiness researchers have developed some approaches to measuring it. Most commonly, they measure happiness with questionnaires, like the Satisfaction with Life Scale survey developed by Ed Deiner, Ph.D. This survey includes the following statements, which participants are asked to rank on a seven-point scale from “strongly disagree” to “strongly agree:”
In most ways my life is close to ideal.
The conditions of my life are excellent.
I am satisfied with my life.
So far, I have gotten the important things I want in life.
If I could live my life over, I would change almost nothing.
The total points are added up and scored, with a score of 31-35 indicating extreme satisfaction, and a score of 5-9 indicating extreme dissatisfaction.
However, the way someone may rate their happiness can change over time. For example, someone may score lower during their rush-hour commute, or higher just after they’ve received a paycheck or had a great meal. Because perceptions of one’s own happiness may change dramatically from moment to moment, some researchers obtain an average measure of someone's happiness through periodic “happiness check-ups.”
Though there are some tools to help us get a sense of someone's happiness, they often struggle to manage the subjectivity and temperamental nature of happiness, and these measures usually present a Western-bias, which can make them less reliable in cross-cultural settings.
What does psychology say about happy people?
Positive psychology is the “study of positive emotions and strengths that enable individuals and communities to thrive,” according to Martin Seligman, the author of Authentic Happiness. Within positive psychology, subjective well-being (SWB) is often used synonymously with happiness to describe how people feel about their life. SWB is often used when measuring happiness to evaluate:
Positive affect: Happiness as measured by frequent positive emotions
Negative affect: Infrequent negative emotions are a central component of high SWB
Life satisfaction: A cognitive evaluation of happiness overall and in different areas of life (such as career, physical health, family, financial and social status, etc.)
Taken together, these elements of happiness may contribute to quality of life, mental health, and overall sense of purpose.
What is the biggest factor in happiness?
A healthy social network is possibly the largest factor in happiness, according to a long-standing Harvard study. However, these factors can also play an important role in happiness:
Adequate services and resources: Necessities like housing, money, food, healthcare, use of outdoor spaces, and other resources are important for happiness.
Personality traits: Around 40% of happiness is inherited. Personality traits like conscientiousness, agreeableness, enthusiasm, and extroversion can make it easier to make friends, and to find happiness.
Self-talk: While positive self-talk can boost resilience and happiness, negative self-talk can harm self-esteem and contribute to lower overall well-being.
Other external factors: The economy, war, conflicts, crime, oppression, and government policies can all impact subjective well-being.
Where does happiness come from?
Evolutionarily, happiness likely arose as a reward for socializing, procreating, accomplishing tasks, and working towards goals. Understanding where happiness arises in the human brain is more challenging. The human brain is a complex organ that’s often difficult for even neuroscientists to understand. However, it appears that the following systems help manage happiness:
Brain structures: The amygdala, hippocampus, and limbic system are activated to help create and manage different emotional states, including happiness. Other regions of the brain, like the prefrontal cortex, also influence happiness and may explain why people seem predisposed to seek happiness. For example, during a pleasurable experience, the prefrontal cortex is activated, helping us focus on the conditions that led to happiness so that they can be replicated.
Neurotransmitters: Dopamine, serotonin, norepinephrine, and endorphin play roles in pleasure, positive and negative emotions, and reward-seeking activities.
Other hormones: Oxytocin, testosterone, and progesterone help develop a sense of connectedness and well-being, partially explaining why altruistic acts (like volunteering) feel good.
What is the key to a happy life?
According to the scientific literature, around 30-40% of happiness is genetically inherited. But, a decades-long study by Harvard University found that much of happiness can be influenced by our choices. More important than positive thinking, maintaining a healthy lifestyle, or achieving good physical health, they’ve found that maintaining social connections is the single most important thing people can do to find happiness.
What are 3 major influences on happiness?
Aristotle, the famous Ancient Greek philosopher, stratified happiness as follows:
Hedonic happiness: This value-oriented aspect is a measure of maximized pleasure and minimized displeasure. It may include short-term pleasure and the prioritization of enjoyable experiences. Examples of hedonic experience may include gratifying sexual encounters, enjoying a good meal, meditating, or spending time with friends.
Eudaimonic happiness: This virtue-oriented aspect revolves around subjective well-being achieved through personal fulfillment. It may include longer-lasting happiness and a lifestyle centered around virtue. Examples of things that may increase eudaimonic well-being include volunteering, donating money, caring for loved ones, or making goals that help you achieve your potential.
Many philosophers argue over the relative importance of individualistic and altruistic well-being in the pursuit of happiness. In response to this conflict, Martin Seligman, a positive psychology researcher, combined various theories on happiness into these three dimensions:
Positive emotions: This dimension draws on hedonism, encompassing positive emotional states (pleasure) and social interactions. According to Seligman’s theory, positive emotions alone lead to a Pleasant Life.
Engagement: This dimension is closer to eudaimonic happiness, drawing on virtue and strengths that benefit ourselves and others. As defined by Seligman, finding engagement leads to a Good Life.
Meaning: Meaning is a deeper state of fulfillment which is achieved through utilizing unique strengths to work towards a purpose beyond the self. When meaning is achieved, Seligman calls it a Meaningful Life.
Is happiness the true purpose of life?
According to Aristotle, “Happiness is the meaning and the purpose of life, the whole aim and end of human existence.” Specifically, he promotes that eudaimonic (virtue-oriented happiness) is the ultimate goal one should aim towards in life.
However, this viewpoint is not unanimously held. For example, Ralph Waldo Emerson said, “The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.”
How to make yourself happier?
Many people believe they should be happy all the time. This concept is sometimes called the “happiness trap,” as we can become overly focused on achieving happiness or finding something better than what we already have. Instead of pursuing happiness, you may feel best when you:
Allow yourself to have feelings, both positive and negative
Practice self-compassion
Pursue your passions as hobbies or careers
Challenge yourself
Spend time with people who make you feel good
Volunteer
Care for those you love
Express your gratitude
What are the benefits of happiness?
There are many potential benefits of happiness. For example, it can:
Enhance the quality of your relationships: Happiness can improve overall mood, patience, and optimism, which may improve relationship quality.
Increase productivity: According to one study, people are 13% more productive on average when they’re happy.
Improve physical health and immune function: People who report higher happiness experience fewer illnesses, and have better cardiovascular health.
Lead to greater quality of life: Study suggests that people with higher levels of happiness tend to be more satisfied with their lives.
Contribute to longer life expectancy: Happiness is associated with longer life expectancies. However, much of this association may be explained by things like socioeconomic status, physical health, lifestyle, and mental health. Whether happiness alone influences life expectancy is unknown.
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