The How of Happiness: A Scientific Approach to Getting the Life You Want

Throughout her work, Lyubomirsky challenges common misconceptions and false beliefs about happiness, consistently working toward Debunking Happiness Myths. In doing so, she encourages a more accurate and informed perspective on the pursuit of happiness. To fill the gap left behind as she debunks these myths, she provides readers instead with Evidence-Based Strategies for Well-Being that challenge conventional wisdom.

One of the central myths that Lyubomirsky tackles is the idea that external circumstances, such as wealth, possessions, or life events, are the primary determinants of happiness. She provides compelling evidence to debunk this myth, emphasizing that these factors have a surprisingly limited impact on long-term happiness. In Chapter 2, Lyubomirsky discusses the phenomenon of the “hedonic treadmill.” When on this conceptual treadmill, individuals quickly adapt to improvements in their circumstances, returning to their baseline levels of happiness. To support these claims, she cites research showing that lottery winners and paraplegics both tend to return to their pre-event happiness levels over time. By dispelling the myth that external conditions are the key to happiness, Lyubomirsky prompts readers to focus on the importance of internal factors, that is, on the role of Personal Agency in Happiness.

Another prominent happiness myth debunked by Lyubomirsky is the belief that major life events, such as marriage, divorce, or career success, will lead to lasting happiness changes. She argues that these events, while significant, have a transient impact on happiness and often lead to adaptation. For instance, in Chapter 2, she presents research indicating that the happiness boost from marriage typically diminishes within two years. This finding challenges the conventional notion that major life milestones equate to sustained happiness.

Furthermore, Lyubomirsky dispels the myth that constant pursuit of pleasure and avoidance of pain is the path to happiness. In Chapter 3, she introduces the concept of “sustainable happiness” and contrasts it with “pleasure.” While pleasure is short-lived and often tied to external stimuli, sustainable happiness is rooted in internal factors and intentional activities. Lyubomirsky emphasizes that seeking pleasure alone can lead to hedonistic adaptation, where individuals require increasing levels of stimulation to maintain their happiness.

Another myth Lyubomirsky addresses is the misconception that happiness is an all-or-nothing proposition. She argues that happiness is not a binary state but a continuum, and individuals can experience varying degrees of happiness in different domains of their lives. In Chapter 1, she discusses the notion of the “pie of happiness,” which suggests that people have different slices of happiness in areas like work, relationships, health, and leisure. By acknowledging the multifaceted nature of happiness, Lyubomirsky encourages readers to focus on enhancing the slices of their lives that matter most to them, rather than striving for a singular, unattainable ideal of constant euphoria.

Additionally, Lyubomirsky addresses the myth that circumstances dictate one’s happiness set point, implying that some individuals are destined to be happy, while others are doomed to be unhappy. She presents evidence that genetics and temperament play a role in happiness but are not the sole determinants.

Throughout the book, Lyubomirsky emphasizes the importance of relying on scientific research and empirical evidence to guide individuals on their path to greater well-being. Accordingly, at the heart of Lyubomirsky’s approach to understanding and achieving happiness is the importance of Evidence-Based Strategies for Well-Being.

One of the key aspects of Lyubomirsky’s evidence-based approach is her emphasis on the concept of the “40 percent solution.” In Chapter 1, she introduces this idea by explaining that approximately 50% of our happiness is determined by genetic factors, 10% by external circumstances, and the remaining 40% is within our control. This 40% represents the portion of our happiness that we can actively influence through our thoughts and actions. Lyubomirsky supports this concept with numerous studies and findings, establishing a clear, research-based foundation for her approach to enhancing well-being. By presenting this evidence, she provides readers with a solid framework for understanding the scope of their Personal Agency in Achieving Happiness.

Furthermore, Lyubomirsky addresses the importance of pursuing meaningful goals in Chapter 8. She discusses the research indicating that setting and working toward personally meaningful objectives can significantly enhance happiness. She provides practical recommendations for goal-setting, highlighting the importance of setting achievable and intrinsic goals. In Chapter 9, Lyubomirsky delves into the concept of managing and tackling negative thoughts and emotions. She introduces strategies such as cognitive restructuring, mindfulness, and meditation, all of which are grounded in psychological research.

In Chapter 10, Lyubomirsky highlights the importance of positive emotions and their role in happiness. She mentions Barbara Fredrickson’s research, which demonstrates that moments of pleasure not only make individuals feel good but also broaden their horizons and enhance various skills. Positive emotions create upward spirals, leading to improved creativity, optimism, and resilience.

While discussing the significance of timing and variety in happiness activities, Lyubomirsky refers to studies conducted in her laboratory. These studies have explored the effects of timing on happiness-boosting strategies. For instance, one study showed that people are more successful at increasing their happiness when they engage in gratitude exercises once a week. She also refers to studies conducted in her lab that have directly linked motivation to success in improving happiness levels. In one such study, participants who were highly motivated to become happier experienced significant increases in their happiness when practicing gratitude and optimism. In addition, by sharing stories of individuals who have successfully implemented her proposed practices and then experienced improvements in their happiness, Lyubomirsky offers readers relatable and inspiring accounts that further reinforce the credibility of her recommendations.