The Science of Happiness
What makes us happy? How do we sustain happiness in a world full of challenges and uncertainties? The answers lie not just in fleeting emotions but in an area of fascinating research known as The Science of Happiness.
Happiness is a skill—one that can be cultivated and strengthened through intentional actions, mindset shifts, and behaviors.
In this article, we’ll explore the scientific insights behind happiness, how it influences our wellbeing, and practical ways you can start nurturing more joy and fulfillment in your daily life.
So, What Is Happiness, Really? 😊
At its core, happiness is a positive emotional state characterized by feelings of contentment, satisfaction, and overall wellbeing. But it’s important to distinguish between temporary happiness we experience in moments of pleasure (like eating your favorite dessert) and the long-term, sustainable happiness that comes from leading a life filled with meaning, purpose, and connection.
Psychologists often refer to two key components of happiness:
Hedonic Happiness: This is the pursuit of pleasure, comfort, and enjoyment. It’s the "feel good" type of happiness we experience in the short term, like getting a promotion or enjoying a holiday.
Eudaimonic Happiness: This is the deeper sense of fulfillment that comes from living a life aligned with your values, engaging in meaningful activities, and contributing to something greater than yourself.
While both are important, research suggests that a life rich in eudaimonic happiness leads to greater long-term well-being and resilience.
💡 To keep close: Happiness is more than just fleeting joy—it’s about living a life aligned with what truly matters.
What Does Research Tell Us?
Over the past few decades, the field of positive psychology has studied the factors that contribute to lasting happiness. Here are some key insights:
Genetics (50%): Research shows that around 50% of our happiness is influenced by our genetic makeup—this is known as the “happiness set point.” However, this doesn’t mean we’re stuck at a particular level of happiness; intentional actions can still shift this baseline.
Life Circumstances (10%): Surprisingly, only about 10% of our happiness comes from external factors like income, social status, or health. Although these can affect us, they don’t define long-term happiness as much as we might think.
Intentional Activities (40%): The remaining 40% of our happiness is shaped by our habits, attitudes, and behaviors. This is where we have the most control. By cultivating practices like gratitude, mindfulness, and nurturing positive relationships, we can significantly boost our overall sense of well-being.
💡 To keep close: Nearly half of our happiness is within our control, shaped by what we do and how we think each day!
PERMA: A Framework for Lasting Happiness
One of the most well-known frameworks for understanding happiness is the PERMA Model, developed by psychologist Martin Seligman.
Positive Emotion (P)
Positive emotion involves experiencing joy, gratitude, serenity, and hope. While feeling good is a natural part of happiness, it’s just one aspect. Cultivating positive emotions daily—whether through gratitude practices, savoring small moments, or mindfulness—can enhance our overall mood and outlook on life.
Reflection Moment: How often do you experience joy, gratitude, or contentment? What simple practices can you implement to increase these moments?
WellBeing Boost: Start a daily gratitude journal. Write down three things you're thankful for each day. This simple practice can increase your overall sense of wellbeing over time. Take a deep dive into the art of showing appreciation.
Engagement (E)
Engagement refers to being deeply absorbed in activities that bring us joy and challenge our skills. This state, often called "flow," allows us to lose track of time and immerse ourselves fully in what we are doing.
Reflection Moment: What activities make you lose track of time because you are so immersed? How can you create more space for these activities in your daily routine?
WellBeing Boost: Identify one activity this week that brings you into a state of flow—whether it’s a hobby, a creative project, or something at work—and set aside dedicated time to fully engage with it.
Relationships (R)
Strong, meaningful connections with others are fundamental to happiness. Positive relationships provide support, love, and a sense of belonging, all of which significantly impact our wellbeing.
Reflection Moment: Who are your people? Who do you cry with? Who do you laugh with? Do you feel connected and supported by the humans in your life?
WellBeing Boost: This week, schedule a checkin conversation with someone you care about. Make time to truly listen, share, and reconnect with them.
Meaning (M)
Meaning involves living a life aligned with our values and contributing to something greater than ourselves. Whether it’s through our work, family, or a cause, having a sense of purpose can greatly enhance our happiness and resilience.
Reflection Moment: What brings purpose and meaning to your life? Are your daily activities aligned with your core values?
WellBeing Boost: Identify one way you can contribute to something bigger than yourself—volunteering, supporting a cause, or mentoring someone—and take a small step toward it this week.
Accomplishment (A)
Accomplishment is about setting and achieving goals, both big and small. The satisfaction of pursuing and completing personal or professional milestones contributes to a deeper sense of wellbeing, pride and self-trust.
Reflection Moment: What goals have you set for myself, and how do you feel about your progress? What can you do to celebrate the small steps along the way?
WellBeing Boost: Set a micro-goal for this week—something achievable but meaningful to you. Once you’ve completed it, take a moment to celebrate your success.
Where Do You Stand in Your Happiness?
Take a moment to reflect on the five pillars of happiness: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.
Which areas feel well-developed, and which might need more attention?
What steps can you take today to enhance each of these areas in your life?
Remember, happiness is not about achieving a constant state of joy—it’s about building a life full of meaning, connection, and purpose.
A Closing Thought 💬
Happiness is not just a passive experience; it’s something we can actively cultivate through intentional actions, mindset shifts, and meaningful engagement. The PERMA Model offers a roadmap to understanding and improving our wellbeing, but science also tells us that nearly half of our happiness is shaped by what we choose to do each day.
As humans, we also need to make space for all our emotions—acknowledging and embracing the full spectrum of our emotional experiences enriches our understanding of ourselves and our journey through life.
Let’s Talk
Are you interested in exploring what strategies can help you bring more happiness and wellbeing to your life? Are you ready to start the coaching process? Get in touch—we can discuss your needs and goals and find ways to personalize this process so you can get the most out of it.
