Want to Be Happier? Science Can Show You the Way

by Paul Meen Park

Originally posted on LinkedIn

Image credit: Ben White

There’s a John Lennon quote I particularly love:

“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.”

One of the reasons why I love this quote is because it pinpoints the one thing that we all truly want in life.

Ask someone what they want and you might get answers like a better job, more money, a loving relationship, the hottest new phone, shoes that don’t make their feet hurt, etc.

Then ask them why they want it, and if you keep digging and asking why, you’ll eventually get to that one singular, universal object of desire: to be happy.

Happiness is a great goal, and most of us know how to get there. Or rather, we think we do, but we’re probably wrong. To know how to achieve true, long-lasting happiness, we can turn to science.

The Science of Happiness: The Happiness Ratio

In her book The How of Happiness, psychologist Sonja Lyubomirsky and her colleagues used research data to determine that a person’s overall happiness level is determined by three factors:

• Set point: 50% (in our biology, can’t be changed)

• Circumstances: 10% (e.g. getting a new job or buying a new phone)

• Intentional activities: 40%

Take a close look at those numbers. You might be surprised to see that circumstances only have a 10% effect on our happiness. These circumstances include many individuals’ notions of what will make them happy, which usually takes the form of “I’ll be happy when _____” or “I’d be happy if ______”.

However, the research shows changes in circumstances have a minimal effect on long-term happiness. A new car, a bump in salary, or an enormous TV will only provide a short-term improvement in how we feel. Over time, we adapt to our new circumstances and our happiness level tends to go back to about the same level it was at before.

The set point is the level of happiness we’re born with – some people are naturally happier while others tend to be less so. Studies involving identical and fraternal twins show that this set point is locked into our biology and can’t be changed.

So where does that leave us? Circumstances (10%) have a small effect on happiness and our biological set point (50%) can’t be changed. The good news is that the remaining 40% of happiness is under our control through intentional activities, and all it takes to get a happiness boost is some consistency and elbow grease.

7 Easy Ways to Be Happier

Researchers have identified multiple activities we can use to boost our happiness levels over long periods of time. Here are 7 science-backed ways you can increase your own happiness:

1) Express Gratitude

Write down 3-5 things you’re grateful for, a few times a week.

2) Practice Acts of Kindness

Be generous and giving to others. You could put money in a stranger’s parking meter or shovel snow out of a neighbour’s driveway.

3) Nurture Social Relationships

Put some time and effort into creating and maintaining a circle of friends and loved ones.

4) Take Care of Your Body and Mind

Practice meditation and get some exercise.

5) Act Like a Happy Person

Smile and laugh, even if you don’t feel like it, and you’ll actually feel a bit happier.

6) Practice Optimism

Look at the bright side and be optimistic about yourself and your future.

7) Find a Purpose at Work

Think about how your job aligns with your values in a positive way.

Those are just a few of the happiness-increasing activities identified through scientific studies. If none of those appeal to you, browse through a longer list of 12 happiness activities and find one that resonates with you.

After you’ve chosen an activity, practice it consistently. Rinse and repeat, and you could find your happiness level increasing over time.

Helping People Be Happier at Best Buy Canada

As a Talent Coach at Best Buy Canada headquarters, I work with clients on a variety of career and development goals. One topic that comes up frequently is how they can be happier, not only at work but in the rest of their lives as well.

We talk about the science behind the Happiness Ratio and the activities that have been proven to improve long-term happiness. Sometimes I also share my personal experience with certain happiness activities that have made a big difference in my life.

Over the past few years I’ve focused on maintaining a gratitude journal, meditating, getting more exercise, and adopting an optimistic mindset. These activities helped pull me out of a dark place and now, when I look back, I’m grateful that my current level of happiness is much higher.

Happiness-boosting activities worked well for me, so I hope they can help my clients as well.

How happy are you? If you want to be happier, what will you do to live a happier life?