The Science of Happiness: What Research Says Actually Makes Us Happy
Key Takeaways
- Understanding the fundamentals of the science of happiness: what research says actually makes us happy can significantly improve your outcomes
- Research shows that consistent practice and proper technique are essential
- The Harvard Study tracked 724+ original participants over 85+ years and expanded to over 1,300 descendants, consistently showing relationships as the strongest happiness predictor (Harvard Medical School).
- Small, incremental changes lead to lasting improvements
- Having a support system increases your chances of success
- Tracking progress helps maintain motivation and identify areas for improvement
Introduction
The Science of Happiness: What Research Says Actually Makes Us Happy is a subject that affects millions of people worldwide. Whether you're just starting your journey or looking to deepen your understanding, this comprehensive guide will provide you with evidence-based strategies and practical advice.
The Harvard Study of Adult Development, running since 1938 (85+ years), is the longest-running study on happiness and found that strong relationships are the #1 predictor of lifelong happiness and health.
In this article, we'll explore the science behind the science of happiness: what research says actually makes us happy, examine what research tells us about effective approaches, and provide you with actionable steps you can implement today.
Understanding the Fundamentals
Before diving into specific strategies, it's important to understand why the science of happiness: what research says actually makes us happy matters and how it impacts various aspects of our lives.
The Science Behind It
Research has consistently shown the importance of this area:
- The Harvard Study tracked 724+ original participants over 85+ years and expanded to over 1,300 descendants, consistently showing relationships as the strongest happiness predictor (Harvard Medical School).
- Research by Sonja Lyubomirsky suggests happiness is approximately 50% genetic (set point), 10% life circumstances, and 40% intentional activities and mindset.
Why It Matters
The Harvard Study of Adult Development, running since 1938 (85+ years), is the longest-running study on happiness and found that strong relationships are the #1 predictor of lifelong happiness and health.
Studies indicate that people who actively work on this area experience:
- Better overall outcomes and satisfaction
- Improved long-term sustainability
- Higher levels of confidence and competence
- Reduced stress and anxiety related to this area
Core Strategies for Success
Strategy 1: Start with Clear Assessment
Before making changes, honestly assess your current situation:
- Where are you now?
- Where do you want to be?
- What obstacles might you face?
- What resources do you have?
Action Step: Take 15-20 minutes to write down your honest assessment. This clarity will guide your entire journey.
Strategy 2: Set Specific, Measurable Goals
Vague goals lead to vague results. Make your goals SMART:
- Specific: Clearly defined outcomes
- Measurable: Quantifiable progress markers
- Achievable: Realistic given your situation
- Relevant: Aligned with your values
- Time-bound: Clear deadlines
Strategy 3: Build Systems, Not Just Goals
Prioritize relationships above all else — Dr. Robert Waldinger (director of the Harvard Study) emphasizes that 'good relationships keep us happier and healthier, period.'
Effective systems include:
- Triggers: Environmental cues that prompt action
- Routines: Consistent practices that become automatic
- Rewards: Positive reinforcement for completing actions
- Tracking: Methods to monitor your progress
Strategy 4: Leverage Accountability
Only about 33% of Americans report being 'very happy,' according to the General Social Survey — a figure that has declined from historical highs.
Options for accountability:
- Share your goals with a friend or family member
- Join a community focused on similar goals
- Work with a coach or mentor
- Use apps that track and remind you
Strategy 5: Embrace Continuous Learning
Engage in regular physical exercise — even 30 minutes of moderate activity 3-5 times per week significantly boosts mood through endorphin and serotonin release.
Practical Implementation Guide
Week 1: Foundation
Days 1-2: Assessment and Planning
- Complete the self-assessment exercise
- Define 1-3 specific, measurable goals
- Identify potential obstacles and solutions
Days 3-5: Environment Design
- Set up your space for success
- Remove friction from positive behaviors
- Add friction to negative behaviors
Days 6-7: Start Small
- Begin with the smallest possible version
- Focus on consistency, not perfection
- Track your first week's progress
Weeks 2-4: Building Momentum
- Gradually increase intensity or duration
- Troubleshoot any challenges that arise
- Adjust your approach based on what's working
- Connect with others on the same journey
Month 2 and Beyond: Sustainability
- Review and adjust goals monthly
- Celebrate progress and milestones
- Add complexity or new challenges gradually
- Share your knowledge with others
Common Mistakes to Avoid
1. Trying to Change Everything at Once
The problem: Overwhelming yourself leads to burnout and giving up.
The solution: Focus on one change at a time. Once it becomes automatic, add another.
2. Expecting Immediate Results
The problem: People who exercise regularly are 1.5 times more likely to report being happy than those who don't, according to research published in The Lancet Psychiatry (2018) analyzing 1.2 million Americans.
The solution: Track trends over weeks and months, not daily fluctuations. Trust the process.
3. Going It Alone
The problem: Isolation makes change harder and less enjoyable.
The solution: Find a community, accountability partner, or mentor. Connection accelerates progress.
4. Neglecting Rest and Recovery
The problem: Pushing too hard without recovery leads to burnout.
The solution: Build rest into your plan. Progress often happens during recovery periods.
5. Comparing to Others
The problem: Everyone's journey is different. Comparison steals joy and motivation.
The solution: Compare yourself only to your past self. Celebrate your unique progress.
Frequently Asked Questions
Can money actually buy happiness, and if so, how much do you need?
This is a common question that many people ask. The answer depends on your specific situation, but generally speaking, consistency and patience are key. Start with small steps, track your progress, and adjust your approach based on what works for you.
How much of happiness is genetic versus within our control?
This is a common question that many people ask. The answer depends on your specific situation, but generally speaking, consistency and patience are key. Start with small steps, track your progress, and adjust your approach based on what works for you.
What daily habits are scientifically proven to increase happiness?
This is a common question that many people ask. The answer depends on your specific situation, but generally speaking, consistency and patience are key. Start with small steps, track your progress, and adjust your approach based on what works for you.
Why do some people seem naturally happier than others?
This is a common question that many people ask. The answer depends on your specific situation, but generally speaking, consistency and patience are key. Start with small steps, track your progress, and adjust your approach based on what works for you.
Does social media make us less happy?
This is a common question that many people ask. The answer depends on your specific situation, but generally speaking, consistency and patience are key. Start with small steps, track your progress, and adjust your approach based on what works for you.
Conclusion
The Science of Happiness: What Research Says Actually Makes Us Happy is a journey that rewards patience, consistency, and self-compassion. By understanding the fundamentals, implementing proven strategies, and staying committed to continuous improvement, you can make meaningful progress.
Remember:
- Start where you are with what you have
- Small, consistent actions compound over time
- Setbacks are part of the process, not the end of it
- You don't have to be perfect—just persistent
The best time to start was yesterday. The second best time is now.
References
- The Harvard Study of Adult Development - The world's longest-running study on happiness (since 1938), led by Dr. Robert Waldinger, showing that strong relationships are the key to a happy life.
- Greater Good Science Center — UC Berkeley - Research-based resource on the science of happiness, well-being, compassion, and social connection.
- World Happiness Report - Annual UN-supported publication ranking countries by happiness levels and analyzing contributing factors like social support, income, and freedom.
- Martin Seligman — PERMA Model of Well-Being - The founder of positive psychology's framework identifying five pillars of well-being: Positive emotions, Engagement, Relationships, Meaning, and Accomplishment.
- The How of Happiness — Sonja Lyubomirsky - Research by UC Riverside psychologist on the 50-10-40 happiness model and evidence-based strategies for increasing happiness.
- Killingsworth (2021) — Experienced well-being rises with income - PNAS study challenging the $75K income-happiness plateau, showing well-being continues rising with income for most people.
This article is for informational purposes only and should not replace professional advice. Consult with relevant professionals for personalized guidance specific to your situation.