Your Happiness Depends on These 3 Things

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 through the ages and modern-day psychologists is to define 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 the 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 being exposed to a positive or a negative event. However, this doesn’t mean that individuals with a low baseline set point cannot increase happiness. Researchers have now discovered that most individuals return to a positive emotional baseline rather than a neutral emotional baseline 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: National, geographic, and cultural region in which a person resides, age, gender, and ethnicity. 
• Personal history factors: Life events that can impact happiness such as history of childhood trauma, being involved in an automobile accident, or winning an award, etc.
• Life status factors: Marital status, occupational status, job security, income, health, and religious affiliation.

Evidence clearly suggests that beyond a modest level, relying solely on enhancing circumstantial factors doesn’t guarantee happiness.

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 in which people choose to engage and 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 these activities are episodic and can be varied, which is an antidote to 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 allows the activity to remain fresh and meaningful, thus avoiding 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

The question that would pop in everyone's mind now is if there are certain kind of intentional activities that are more effective at promoting happiness. While unique to individuals, some common factors underlie the effectiveness of these activities. These include:

Timing, frequency, and duration: Timing and frequency of an intentional activity determine if it will continue to evoke positive emotions or cause boredom. For instance, counting blessings after one faces a difficult period or when one needs a boost may work better than counting the same blessing every day where it becomes a routine. Also, activities that are longer in duration (measured in hours or weeks) tend to be more effective in boosting happiness compared to shorter activities. People who adhere to these activities and continue to practice 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, there must be a match between a person’s strengths, values, interests, needs, and preferences and the activity.  

Self-selection versus assigned activities: Research shows that when people are free to choose an activity to engage in compared to when they are assigned, they are more likely to be happier. Also, this autonomy to engage in an activity promotes subjective well-being in addition to just happiness. This is because autonomy is considered as 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, having too many choices may lead to feelings of being overwhelmed, which then results 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., 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.

Social support: Having strong social support provides encouragement and confidence, which is particularly helpful when one’s initial motivation and excitement around an activity has started to wane.

  
To sum up, while you cannot change your genetic make up and sometimes your circumstances may not be amenable to change, but the one thing that is under control that 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.