The Keys to Happiness

...and 7 things to do to become happier

"Happiness depends upon ourselves." —Aristotle

What is happiness?

Happiness is defined differently by different people. Scientists generally agree that happiness, narrowly defined as “positive emotion,” does not tell the whole story. Moreover, the capacity people have to feel positive emotions is mainly genetic. But there is good news even for those who have lower positive affectivity (fancy words for how cheerful we are).

Happiness is more than being positive “a lot” and it definitely isn’t being positive no matter what. It has key building blocks we can all work on, regardless of our circumstances. Many researchers who have studied happiness over the years believe that meaning, purpose, positive relationships, healthier habits, optimism, sense of achievement, and self-love are all part of a happy life.

Tell me more about what scientists say!

There are several theories and they each suggest different areas that need boosting if we want to be happy. Here are some of them:

1.           The PERMA+ Model: This model, developed by psychologist Martin Seligman, identifies five areas of well-being that contribute to overall happiness, including positive emotion, engagement, relationships, meaning, and accomplishment. In addition to these areas, Seligman later extended the model to include physical well-being, sleep, and nutrition, collectively referred to as PERMA+.

2.           The Broaden-and-Build Theory: This theory, developed by psychologist Barbara Fredrickson, suggests that positive emotions broaden our attention and help us build physical, intellectual, and social resources that contribute to our well-being.

3.           Self-Determination Theory: This theory, developed by psychologists Edward Deci and Richard Ryan, suggests that people are happiest when they have autonomy, competence, and relatedness. Autonomy refers to having control over one's life and decisions, competence refers to feeling capable and effective in one's actions, and relatedness refers to feeling connected to others.

So what can I do to be happier?

Reading books about happiness is helpful, but it is not enough. Actively trying new things that boost the “building blocks” of happiness (such as nurturing solid relationships, finding a hobby or activity we can excel at to get a sense of accomplishment, or finding meaning in contributing to our community).

Here is a list of some of the things you can do to increase happiness and well-being:

1.      Gratitude journaling: Writing down three things you're grateful for 1-3 times a week.

2.      Acts of kindness and generosity: Performing acts of kindness, such as volunteering or doing something nice for someone else.

3.      Taking care of our body: Engaging in regular exercise, eating healthily healthy nutrition, and practicing good sleep hygiene.

4.      Social connection: Spending time with friends and family or engaging in activities that foster social connection, such as joining a club or participating in group activities.

5.      Time in nature: Spending time in nature, such as walking in the park or hiking in the woods.

6.      Acts of creativity: Engaging in creative activities, such as painting or writing, has been shown to increase our sense of accomplishment and fulfillment.

7.      Acts of self-love: Practicing positive self-talk, self-compassion, and kindness to oneself.

To learn more about how to do these things (and many more) and how to turn them into healthy habits, join our challenges and subscribe to our newsletter. We will help you turn the knowledge into action, and as you try new things, you will nurture the building blocks of a happy life.