Happiness Activities

Sonja Lyubomirsky, a psychologist at the University of California Riverside, has written a powerful book on happiness that is based on solid, scientific research. Entitled The How of Happiness, it's the sort of book you need to read if you take happiness seriously, or if you're going to get a PhD in happiness. 

First she tells us that only 40% of what makes for happiness is within our day-to-day control. In her opinion a full 50% of our happiness is due to genetic factors which create the "happiness set point" that I have discussed in previous postings. 10% of our happiness is determined by conditions such as wealth, martial status, etc., which while influenceable by us are not within are control on a daily basis.

And even the 40% of happiness over which we indeed do have control requires a lot of work on our part. Dr. Lyubomirsky does not see happiness as a mere child's game. The work she suggests we do has to do with practicing a dozen happiness-inducing activities. Here's a list of the activities she has identified as helping to produce true happiness:

1) Expressing gratitude

2) Cultivating optimism

3) Avoiding over-thinking and social comparisons

4) Practicing acts of kindness

5) Nurturing social relationships

6) Developing strategies for coping

7) Learning to forgive

8) Increasing flow experiences

9) Savoring life's joys

10) Committing to your goals

11) Practicing religion and/or spirituality

12) Taking care of your body

That's a pretty extensive list! Look it over and right away you'll see you're much better at some of these activities than you are at others. The idea is not to undertake activities in each of the 12 categories everyday. Hell, you wouldn't have time to do anything else! Instead, choose two or three types of activities that really excite you, and consciously work in those arenas. So, let's say that practicing acts of kindness and developing coping strategies both get you jazzed. Start doing more kind things on a daily basis. Read a book on coping mechanisms, attend a lecture or workshop, or talk with a psychotherapist. Focus on these two happiness-inducing categories for a period of time and see what your results are.

Eventually, you may want to work your way around to some of the activities that may be harder for you, like learning to forgive, or taking care of your body. There is no right or wrong order here. Do any of these activities any time you can with the long term goal being creating a balanced, harmonious, integrated life in which your are doing literally everything within your power to experience happiness on an ongoing basis.

Don't stress over the list, have fun with it! Create games in various categories. Work on some types of activities  with friends, colleagues, or family members. As Forest Gump might say, "Happy is as happy does." And whatever that means, though it may not be proven scientifically, I think it's still damn good advice!