see also:

• depression
• sadness
• stress
• Aust. survey on well-being 2015
• Youtube 1hr lecture - science of happiness

• Subjective wellbeing or happiness = self-reported (high positive mood + low negative mood + high life satisfaction)
• overall most people are happy by nature and remain around this baseline unless there are chronic conditions which reduce happiness such as unemployment, disability, dysharmony, depression
• on average, the genetically happier people in their 20's will live much longer than their less happy peers
• it is difficult to increase happiness above your genetic set point for sustained periods but it is possible (see below) by actively planting the seeds needed for greater happiness
• external influences such as money or other people (without your active involvement to become happy) cannot make you happy in a sustainable manner (even a “happy” marriage can only increase happiness for a few years at most), but they can stop you from becoming happy
  • for example:
    • being in a controlling marital situation may mean that one is not permitted 2 of the 3 main core self-determination seeds - freedom to do what you like and doing these activities with friends - perceiving that one is trapped will not help in becoming happier
    • one needs enough money to satisfy their basic needs otherwise one does not have either the time or money to have the freedom to choose intentional positive activities
    • lack of access to education or work means loss of freedom to choose fulfilling activities

• 50% of the long term happiness level is genetic
• the genetic set point stays relatively constant over life times - major events such as marriage, divorce, death of a partner may cause a prolonged deviation from the set point but it generally returns to the set point by 4-6 years after the event.
• chronic events such as disability, long term unemployment, marital dysharmony, guilt, negative thinking, etc may perpetually lower the set point

• 40% of the happiness level can be modified by intentional activities
  • positive thinking, provide oneself with a steady stream of positive events
  • variety is the spice of happiness
  • altruism is important
  • self-concordant goals
    • you did activity out of interest without being forced and it expresses who you are what you believe in
  • intrinsic goals are better than extrinsic goals
    • eg. helping others, altruism, helping inner self
    • NB. extrinsic goals include making more money, looking good, etc
  • time balanced life
    • work, sleep, self-health, family, etc
  • more authentic self
    • your social character should be similar to your unguarded character as when you are with your family - just be yourself!
  • psychological need satisfaction
    • self-determination theory - 3 basic needs:
      • autonomy
        • doing what you choose
        • ie. meaningful self-chosen, self-directed work you like doing, freedom to choose
        • do not depend on others for your happiness
      • competence
        • doing it well
      • relatedness
        • connecting with others
        • your friends and your family are the key to happiness
        • team sports can be useful - as long as they do not result in permanent disabilities, or other adverse behaviours such as those encouraged by peer-group pressures

• only 10% of the sustained happiness level can be modified by changing circumstances (income, age, gender,culture)
  • circumstances have limited sustainable effect due to hedonic adaptation - we get used to almost anything and take them for granted
  • this prevents us getting more happy by just getting married, making more money, buying things, drinking alcohol, taking drugs, having sex
  • status anxiety, social masks, self-indulgent activities, narcissism, advertising encouraging wasting money by buying what they “want” not what they “need”, etc all work against people realising what they really need to become happy
  • whilst having the basic needs in life is important as a pre-requisite to high levels of happiness, indulging in the 7 deadly sins (avarice/greed, gluttony, envy, wrath, pride, lust, sloth) will not increase happiness but more likely decrease it.
• whilst circumstances do not significantly increase happiness above genetic levels in a sustained manner, not having needs met may decrease level of happiness (eg. Maslow's hierarchy of needs):
  • physiologic needs: breathing, warmth, water, food, sleep, sex, etc
  • safety needs: security of self and family, employment, health, property security, etc
  • love and belonging needs: friendship, family, sexual intimacy
  • esteem needs: self-esteem, confidence, achievement, respect of others, respect by others

• change what you do and not what you have, then vary how you do it (don't get into a rut)
• pursue intrinsic goals for self-concordant reasons and not to reduce guilt
• try to be your unguarded self in social settings
• balance your time across the day
• try to manage your life so you feel autonomous, competent and connected