Happiness isn’t something that just happens to you. It can be cultivated through regular indulgences of small pleasures, getting fully absorbed in tasks that challenge your skills, developing close social connections and finding purpose beyond yourself.
Philosophers and psychologists have long sought to define happiness, which they often call eudaimonia or well-being. But pinning it down is tricky.
It’s a feeling
One family of views, desire satisfaction theories, holds that human well-being consists in getting what one wants, whether these things are pleasurable or not. Another, objective list theories, hold that human well-being consists of achieving certain objectively valuable things like knowledge or virtue.
A fourth family of views, hybrid theories, attempt an irenic solution to our diverse intuitions about happiness. These theories identify happiness with both life satisfaction and pleasure or emotional state, often along with domain satisfactions and positive or negative affect.
Atherton suggests that hedonism is only one component of happiness, and that joy is an even deeper feeling that comes from relationships with others. He also says that hedonism is fleeting and that pursuing pleasure without a life of purpose can lead to burnout. Happiness is a complex emotion, and it takes time to build up. Nevertheless, it is possible to increase happiness by cultivating positive emotions and developing healthy lifestyles. These changes can also help you make better decisions and improve your mood.
It’s a mindset
Happiness isn’t something you find–it’s a mindset you create. It’s not about the car you drive, the number on your paycheck, or how many likes your latest post gets. It’s about focusing on what is good in your life, practicing gratitude, and connecting with people.
Practices such as mindfulness, gratitude, and positive reframes retrain your brain to promote joy. Even more powerful, acts of kindness and goal completion boost dopamine, your brain’s “feel-good” chemical.
Interestingly, our study found that all but two of the mindset skills measured on the MindVue Profile showed a statistically significant correlation with happiness. The two exceptions were self-control and growth mindset, which are both related to emotional regulation. However, it’s important to remember that this study was correlational in nature and cannot determine whether these skills cause happiness. Nevertheless, the results are promising and indicate that mindset is an important factor in happiness.
It’s a habit
When we focus on positive emotions, they stick around. Practicing these positive habits—such as gratitude, mindfulness, and treating yourself with kindness—builds a strong foundation for happiness, making it easier to stay in the flow. This helps us build emotional strength and reduce dependency on outside sources for joy. It also makes it easier to find happiness in the midst of difficult situations.
Unlike superficial pursuits of happiness—like buying a new car, losing weight, or getting more likes on Instagram—these practices are lasting and have long-term effects. They’re like building physical muscle: the more we engage in these practices, the more they become a part of our daily lives and the stronger our emotional landscape becomes. So what does it take to feel happy? It might not be what you think. In fact, it might be as simple as turning off your phone and going on a walk in nature. Or soaking in the peace and gratitude of a quiet afternoon.
It’s a ripple
A simple act of kindness can have a profound impact on those around you. Studies show that when you give to others, it releases a burst of feel-good hormones in your brain – known as the “helper’s high” or “happiness trifecta”. It also gives us a sense of meaning and purpose. This is why it’s important to make giving back a priority.
Happiness is a ripple that can transform communities, workplaces and even society at large. People who are happier tend to smile more often, be more generous with their time and resources, and support one another in times of need.
You can create your own happiness ripple effect by making a conscious effort to connect with others and to prioritize your well-being. For example, it could be as simple as giving a stranger a compliment, petting a cute dog on the street, or buying someone a nice cup of coffee. The key is to be thoughtful with your acts of kindness, which will add depth and meaning to your actions.