Happiness is a universal desire that transcends age, culture, and background. It’s something we all strive for, yet its definition and attainment can be elusive. As we approach International Happiness Day on March 20th, it’s a fitting time to reflect on what happiness truly means and how we can cultivate more of it in our lives.

Society has often portrayed well-being and happiness as attainable through money, good looks, fame, power, and sex. However, happiness research has shown that can the pursuit of these can actually lower well-being and happiness. Likewise, searching for happiness through moments of pleasure, such as a glass of wine, a takeaway meal or scrolling through funny memes online can also be detrimental to happiness past a certain point. Studies show that overindulging in alcohol, social media and over-eating are all linked to lower levels of happiness.

Psychologist Sonya Lyubomirsky has delineated the three key elements that shape an individual’s happiness set point and their relative significance. She estimates that 50% of this set point is genetically determined, while another 10% is influenced by uncontrollable circumstances such as place of birth and parental background. The remaining 40% is within an individual’s control. How we spend our time plays a fundamental role in our well-being. So, what can we do to be happier?

In a modern fast-paced world, instant gratification has become the norm, whilst delaying gratification has become increasingly challenging. We are accustomed to having everything we want at the touch of a button, with minimal effort required. We are also bombarded with images and videos of extreme beauty, wealth, success, and fame which only serve to make us dissatisfied with our lot in life.

However, psychologists have found that delaying gratification and engaging in activities which are meaningful, significant and which allow us to actualise our potential (known as eudaimonic activities) can help us achieve lasting happiness. Achieving valued goals can demand dedication to pursuing meaningful pursuits. This can involve sacrifices, such as foregoing social outings, investing in training, and dedicating time to practice. Yet, fulfilment derived from striving to achieve, and improving performance in deeply meaningful endeavours can bring about a deep sense of purpose and fulfilment.

Moreover, recent research has highlighted the importance of social connections in happiness. A study published in the Journal of Happiness Studies found that social relationships are a key predictor of happiness, even more so than income or health. The study, which analysed data from over 300,000 people across 126 countries, found that people who reported having strong social connections were happier and more satisfied with their lives. This suggests that investing in relationships and fostering a sense of community can be an important factor in increasing happiness.

Another recent study, published in the journal Emotion, found that spending money on experiences rather than material possessions can lead to greater happiness. The study, which surveyed over 2,000 people, found that people who spent money on experiences such as travel, concerts, or dining out reported higher levels of happiness than those who spent money on material possessions such as clothing or electronics. This suggests that prioritising experiences over possessions can be a valuable strategy for increasing happiness.
Ultimately, happiness is a journey, not a destination. It’s about finding a balance between pleasure and meaning, setting goals, and working towards them with dedication and perseverance.

While happiness can seem elusive, there are concrete steps we can take to increase our overall sense of wellbeing. By focusing on meaningful activities, nurturing social connections, and prioritising experiences over possessions, we can cultivate a deeper and more lasting sense of happiness in our lives. As we celebrate International Happiness Day, let’s remember that true happiness is not just about fleeting moments of pleasure, but about finding a sense of purpose and fulfilment in our everyday lives.

Deci, E. L., & Ryan, R. M. (2008). Hedonia, eudaimonia, and well-being: An introduction. Journal of Happiness Studies, 9(1), 1-11. https://doi.org/10.1007/s10902-006-9018-1

Margolis, S., Schwitzgebel, E., Ozer, D. J., Martinez, R. L., & Lyubomirsky, S. (2022). Measuring eudaimonic and non-eudaimonic goods in the pursuit of the good life: The Riverside Eudaimonia Scale and the Rich & Sexy Well-Being Scale. International Journal of Wellbeing, 12(1), 1-20.
https://doi.org/10.5502/ijw.v12i1.1575

If you are interested in learning more or in working with me please go to my homepage to contact me or schedule your free 15-minute phone call.

Please note that the information in this blog is intended for informational purposes only. It should not be used as a substitute for psychological or medical care.