Chasing Happiness

The “Happiness Pie Chart” of 2005, attributing 40% of happiness to behavior, resonated with many. However, subsequent research by Lyubomirsky and Sheldon indicates this figure may be inflated. While acknowledging the benefits of positive psychology, they suggest their effects are more modest. The model’s enduring legacy lies in its role as a catalyst for well-being research, yielding models that underscore the attainability of happiness through intentional effort.

Eudaimonia: The Path to Lasting Well-Being

Eudaimonia, rooted in ancient Greek philosophy, centers on well-being through “well-doing”—living virtuously and engaging in meaningful pursuits. Philosophers like Socrates and Aristotle emphasized self-improvement, prosocial behavior, and strong relationships. Modern psychology supports this, with the Eudaimonic Activity Model showing that activities promoting virtue, growth, and fulfillment enhance happiness. Pursuits like pursuing excellence, volunteering, expressing gratitude, and persevering towards goals fulfill basic psychological needs and boost well-being.

Many believe happiness lies in achieving ideal circumstances—the perfect partner, job, or home. However, even these desired outcomes often fail to deliver lasting joy due to hedonic adaptation. Humans quickly normalize new experiences, diminishing their initial impact. The new house, spouse, or job eventually become routine, proving the status quo’s limited capacity for sustained happiness.

To prolong the happiness from life changes, the Hedonic Adaptation Model recommends a combination of “bottom-up” (experiential) and “top-down” (cognitive) strategies. Engage with your new experiences in novel ways—host events in your new home, explore the area. Simultaneously, practice gratitude, consciously appreciating the benefits of your new circumstances. This approach sustains initial happiness.

Positive Activities: Key to Sustainable Happiness

If intentional activities enhance happiness, understanding the “what, why, when, and how” is crucial. The Positive Activity Model emphasizes motivation and effort for optimal results. Researchers explore variables like activity type, frequency, culture, and motivation to determine intervention effectiveness. Findings reveal nuances: excessive gratitude may be counterproductive, and activity suitability varies (e.g., social activities for extroverts, mobile-based interventions for younger individuals).

The Science of Happiness Interventions

Happiness interventions work by fulfilling basic psychological needs and cultivating positive behaviors, thoughts, and emotions. Gratitude interventions, for example, promote positive life perspectives, enhancing happiness. Research suggests that sustainable happiness requires choosing personally meaningful (eudaimonic) activities, investing consistent effort, and practicing them with variety. This approach fosters a steady stream of positive experiences, maximizing happiness potential.