Become a Happier Person
Do you know anyone who always seems to be in a cheerful mood? Someone who is quick to laugh in most situations, and who looks on the bright side when things don’t go to plan.
This person would be described by psychologists as high in positive affectivity, or the propensity to experience positive emotions such as joy, enthusiasm, and excitement.
In the Big Five model of personality, positive affectivity is most closely associated with extraversion. Although we often think of extraverts as simply being outgoing or talkative, the trait is also characterized by a tendency to notice and pursue rewarding experiences.
Psychologists used to believe that personality traits such as positive affectivity were largely fixed. But the data tell a different story – it is possible to become a happier person!
Ingredients In the Happiness Pie
One influential model proposed by psychologist Sonja Lyubomirsky suggests that you can think of your happiness like a pie chart. About half of the pie can be accounted for by your genetics and only about 10% is due to life circumstances like where you live, whether you’re married, or how much money you make. If you’re doing the math, that means roughly 40% of our happiness is influenced by our intentional activities and behaviors.
This is good news. Happiness isn’t something you have or don’t have. It is something you can actively cultivate.
Positive psychology tells us that when we repeatedly engage in the activities, we can begin to shift the very personality patterns that make positive emotions more likely in the future.
Happiness Promoting Activities.
Gratitude. One of the most well-studied interventions in positive psychology involves intentionally noticing what is going well in your life. This might mean keeping a gratitude journal, taking the time to write a thank-you note, or simply reflecting on three good things that happened during the day. Sometimes gratitude can even be acknowledging that a situation could have gone worse. These very low effort activities are associated with lower anxiety and depression, and greater fulfillment.
Invest in Relationships. Strong social connections are among the most consistent predictors of happiness. Make time to call a friend, schedule dinner with family, or reach out to someone you've been meaning to reconnect with. And bonus: positive emotions are often amplified when they are shared with others.
Perform Acts of Kindness. Helping others benefits more than the recipient. Studies show that performing acts of kindness can increase positive emotions, strengthen relationships, and create a greater sense of purpose.
Move Your Body. Physical activity reliably improves mood. The good news is that it doesn't have to involve punishing workouts or elaborate fitness plans. Walking, gardening, dancing, hiking, and recreational sports can all boost positive emotions.The key is finding movement you genuinely enjoy.
Savor Positive Experiences. Many of us rush through good moments without fully appreciating them. Savoring involves slowing down long enough to notice and enjoy positive experiences as they happen. Whether it's your morning coffee, a beautiful sunset, or a conversation with someone you love, lingering in the moment helps positive emotions last longer.
The Upward Spiral of Positive Emotion
The role of negative emotions is to narrow our attention to the element of our life that needs our attention now (an upcoming deadline, a boundary being crossed). Positive emotions open us up. They help us notice more opportunities for joy, connection, and meaning.
Over time, those repeated experiences reinforce a tendency to notice opportunities for joy, connection, and meaning. What begins as a deliberate practice can gradually become part of your personality.
If you'd like to cultivate more happiness but aren't sure where to start, the Personality Action Plan can help. It identifies the personality patterns that may be limiting your well-being and provides a personalized roadmap for creating more purpose, connection, and joy.
