I found a simple model of happiness, by Sheldon, Lyubomirsky & Schkade (2005), who argue that our happiness is related to three factors:
1) Our genes – our natural tendency to display positive emotions based on our personality and temperament accounts for a whopping 50% of our happiness.
2) Our circumstances, such as where we live, our age, gender, health, previous exposure to trauma, economic and social status etc. Surprisingly, circumstances account for only 10% of our happiness. Whilst we might assume being wealthy may increase our happiness, it may only do so to a certain level, then our happiness levels plateau!!
3) Our intentional actions – the activities we choose to do and maintain, which accounts for 40% of our happiness.
So we can’t change our genetics, and changing our current circumstance may not always be achievable short term (i.e, moving to Hawaii for a relaxing lifestyle!!), so what can we do to boost our happiness?
- Seek out valued activities to become engaged in! It’s important to remember that the activities we choose must be the right fit for us. In order for activities and goals to increase our well-being, they have to be meaningful to us!! Do you value learning? Then starting a course may bring you increased happiness.
- Make a habit of your new activity…..but shake it up!!! We get used to routine, and therefore don’t experience the same happiness from activities we do every day, as we do from new activities….have you taken up running? Instead of the treadmill, try running on the beach tomorrow, or in the park on Sunday.
- Do a mental shake up of your current activities. Take time to reflect on the positives, and what you are grateful for – thinking about the positive in your current day to day routine can help you to reignite feelings of happiness in your existing routine! Work may be monotonous, but what are you learning or gaining from it at the present time?
