If you believe that happiness is something you cannot attain or that it is beyond your control, there is scientific evidence from behavioral neuroscience that will change your perspective. While some individuals may have a genetic predisposition to happiness, others can learn to cultivate a positive mindset, even during challenging times. Furthermore, some people have the remarkable ability to bounce back from negative experiences and regain happiness quickly.
According to the 2022 World Happiness Report, approximately 30-40% of a person's happiness can be attributed to their genetics. Some individuals may possess genetic variations that make it easier for them to experience happiness, while others may not be as fortunate.
However, the complexity of happiness extends beyond genetics and external factors, as the World Happiness Report highlights that the differences in individual happiness levels stem from a "complex interplay" between genetic predisposition and the environment.
Despite this, every person possesses the capability to increase their level of happiness, regardless of their DNA or external circumstances. Elissa Epel, PhD, a professor and vice-chair in the Department of Psychiatry at the University of California San Francisco, co-creator of The Big JOY Project, and author of The Stress Prescription: Seven Days to More Joy and Ease, emphasizes that the commonly held belief that happiness is dependent on certain conditions or achievements is a myth. Instead, individuals can take control and discover small actions they can take now to boost feelings of joy and contentment.
Harnessing the Power of Habits to Increase Happiness Becoming a happier individual doesn't require a complete personality overhaul. While the notion of "choosing" happiness may seem simple, it's not always an immediate or easy feat for many people, particularly those who struggle with clinical depression.
Instead, sustainable increases in feelings of joy and happiness can be achieved through the power of habits. As Elissa Epel explains, habits become ingrained in our neural wiring in the basal ganglia when we repeat behaviors. By consciously adopting positive habits and mindfully observing their pleasant effects, we can leverage an existing reward system in our brains. When a behavior triggers a positive emotional response, we are more likely to repeat it. By being aware of the positive effects of certain actions, we can develop new, positive habits that promote happiness.
Elissa Epel's research for The BIG JOY Project has revealed that micro-habits are the key to sustainable happiness. By incorporating small, realistic, and actionable behaviors into our daily routines, we can actually rewire our brains to experience more joy and positivity.
According to Epel, findings from various fields including neuroscience, psychology, medicine, and public health support the idea that joy can be cultivated within us by taking small steps towards it and making a habit of those actions. This aligns with the teachings of spiritual traditions and the wisdom of life experiences that have emphasized the importance of taking even tiny steps towards joy. By consistently practicing these micro-habits, we can experience lasting happiness and move through life with a more positive outlook.
Epel explains that temporary moments of joy are referred to as "Hedonic happiness" by researchers, which are pleasant but not a sustainable source of joy. However, happiness that lasts is called "Eudaimonic happiness" and includes deeper feelings of belonging, personal value, meaning, and growth. While fleeting feelings of joy alone don't last, they can be used as building blocks toward more sustainable well-being by developing healthy habits.
Neuroscience has identified effective activities for boosting long-term happiness, and The BIG JOY Project, the largest-ever citizen science project studying joy, was created by researchers, including Epel, from 17 universities. The project offers mini, science-based actions that can train the brain to create and maintain joy more quickly and easily.
The BIG JOY project offers a list of brief joy practices, which can train our brains to access joy more quickly and easily, and for longer periods of time, according to Epel. When facing adversity, these exercises can help direct our brains to a place of peace and sustainable joy that is not easily swayed.
One of the practices is to perform five daily acts of kindness. Epel suggests doing small acts of kindness for others, such as sending a funny text message to a friend, calling your grandfather, writing a positive comment on an Instagram post, picking up a piece of trash, or bringing your doorman a latte. These small gestures can bring mini moments of joy to others and ourselves.
Focus on gratitude. How? Make it concrete: Write it down, say it out loud, think of it first thing in the morning. "Make a list of things you are grateful for, small and large," Epel says. "Gratitude is an antidote to stress. We can set ourselves onto a more positive trajectory for the day if we start the morning with gratitude. When you wake up, think of something you're grateful for."
Experience nature every day. Go outside every single day and let the natural light, sounds, smells, and surroundings lower your stress and lift your spirits. "Get outside and notice the views or urban greenery around [you] by opening up all of your senses and moving in a mindful way," Epel says.
Practice gratitude in a tangible way.
Make gratitude a habit by writing it down, saying it out loud, or thinking of it first thing in the morning. “Make a list of things you are grateful for, small and large,” advises Epel. Gratitude serves as a stress antidote, helping to set a positive tone for the day. “When you wake up, think of something you're grateful for.”
Connect with nature every day.
Spend time in nature every day to benefit from its calming effects. “Step outside and immerse yourself in the natural light, sounds, smells, and surroundings to reduce stress and boost your mood,” Epel suggests. Take a mindful approach to appreciate the views and the greenery around you, opening up all your senses.
Find the silver lining in negative events. It's important to acknowledge and validate negative emotions when bad things happen, but don't let them consume you. Instead, work on shifting your perspective to find a positive aspect within the situation. As Epel suggests, "find the benefit within a daily hassle." If you find yourself struggling to see the good, start small. Can you find a neutral aspect of the situation? Can you tolerate it or see it as temporary? Remind yourself that you have overcome challenges before and you can do it again.
05 of 06 Be present for others when positive events occur in their lives. Along the same lines as performing acts of kindness, actively listening to loved ones and being there for them during their positive moments can also boost our own happiness. “Listen to stories about what’s going well in other people’s lives and be present with them,” advises Epel.
06 of 06 Regularly affirm your core values. Living a life that aligns with our values can contribute to long-term happiness and fulfillment. Epel suggests ranking your top four values and writing a brief account of how they manifest in your life. Regularly revisiting this list can help guide difficult decisions and realign your priorities towards what truly matters, leading to greater purpose and happiness in your everyday life.
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