From Greeks and Romans to the preamble to the American Declaration of Independence, the pursuit of happiness has been a sine qua non of the good life. One of the biggest puzzles for philosophers throughout history and modern-day psychologists is defining the factors that influence happiness. Research has suggested three such variables (Lyubomirsky et al., 2005; Ryan & Deci, 2001).
1. Happiness set point: Studies have revealed that around 50% of the variation in happiness levels between individuals can be accounted for by genes. This happiness level is assumed to be stable over time, and people tend to return to their set point after exposure to a positive or negative event. However, this doesn’t mean that individuals with a low baseline set point cannot increase happiness. Researchers have found that most individuals return to a positive emotional baseline rather than a neutral one following an emotionally significant event. Moreover, this so-called happiness set point is not stable and can vary within an individual and between individuals. The take-home here is that genes only confer a predisposition, not a life sentence.
2. Circumstantial factors: About 10% of the variation in happiness across individuals is accounted for by modifiable or unmodifiable circumstantial factors. While modifiable factors may impact happiness more compared to unmodifiable ones (e.g., getting a higher pay or moving to a better location), research suggests that people get habituated to these positive changes – also called hedonic adaptation. In a remarkable study, people who won a major lottery were not happier than a control group and also experienced significantly less pleasure from mundane events (Brickman et al., 1978). Thus, beyond a temporary boost, positive changes in one’s circumstances don’t lead to chronic happiness, a phenomenon researchers call the hedonic treadmill. This is because when life gets better, people soon grow accustomed to the new circumstances, and their level of happiness returns to about what it was before the improvement. Some of the circumstantial factors are as below:
- Demographic factors: The national, geographic, and cultural region a person resides in; age; gender; and ethnicity.
- Personal history factors: Life events that can affect happiness, such as a history of childhood trauma, being involved in an automobile accident, or winning an award.
- Life status factors: Marital status, occupational status, job security, income, health, and religious affiliation.
3. Intentional activities: While genetics and circumstantial factors account for 60% of the variation in happiness amongst individuals, the remainder of 40% is determined by intentional activities. These are discrete actions or practices people choose to engage in and that require some degree of effort. Whereas circumstances happen to people, activities are ways that people act on their circumstances. The advantages of intentional activities for promoting happiness and well-being are that they are episodic and can be varied, which helps counter hedonic adaptation. For example, a person who chooses gratitude as an intentional activity to promote happiness can vary the domains of life in which they express gratitude (i.e., work, relationships, health, etc.). This keeps the activity fresh and meaningful, helping avoid habituation to a routine. Activities are categorized as follows:
- Behavioral activities such as exercising regularly
- Cognitive activities such as reframing situations in a more positive light or counting one’s blessings
- Volitional activities such as striving for important goals or devoting effort to meaningful causes
Timing, frequency, and duration: The timing, frequency, and duration of an intentional activity determine whether it continues to evoke positive emotions or becomes boring. For instance, counting blessings after a difficult period or when you need a boost may work better than counting the same blessing every day, when it becomes routine. Also, longer activities (measured in hours or weeks) tend to boost happiness more than shorter ones. People who stick with these activities and keep practicing them fare better than those who give up. However, what makes people happy in small doses does not necessarily add satisfaction in larger amounts as people reach a point of diminishing returns.
Person-activity fit: For an activity to be successful, a person’s strengths, values, interests, needs, and preferences must match the activity.
Self-selection versus assigned activities: Research shows that when people can choose an activity to engage in, rather than being assigned one, they are more likely to be happier. This autonomy also promotes subjective well-being in addition to happiness. This is because autonomy is considered one of the basic human psychological needs.
Multiple versus single activity: A “shotgun” approach involving multiple activities is better at increasing happiness compared to an isolated activity. However, as mentioned before, too many choices may lead to feelings of being overwhelmed, which can result in fewer gains.
Enjoyment versus pleasure: Pleasure is the good feeling that accompanies when one satisfies physiological needs such as hunger, sex, and bodily comfort. Enjoyment refers to the good feelings people experience when they break through the limits of physiological needs and do something that stretches them beyond what they usually are (e.g., an athletic event, an artistic performance, a good deed, a stimulating conversation). Enjoyment, rather than pleasure, is what leads to personal growth and long-term happiness.
To sum up, while you cannot change your genetic makeup and sometimes your circumstances may not be amenable to change, the one thing that is under control and influences your happiness is the number of positive intentional activities.
Learn more about evidence-based self-management techniques that promote mental health and well-being by checking out Dr. Duggal's Author Page.
HARPREET S. DUGGAL, MD, FAPA
REFERENCES
Brickman, P., Coates, D., & Janoff- Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917-927.Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing Happiness: the architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
Ryan, R. M., & Deci, E. L. (2001). On happiness and human potentials: a review of research on hedonic and eudaimonic well-being. Annual Review of Psychology, 52, 141-166.
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