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HAPPINESS
Happiness, in the context of mental or emotional states, is positive or pleasant emotions ranging from contentment to intense joy.[1] Other forms include life satisfaction, well-being, subjective well-being, flourishing and eudaimonia.
Since the 1960s, happiness research has been conducted in a wide variety of scientific disciplines, including gerontology, social psychology and positive psychology, clinical and medical research and happiness economics.
Definitions
"Happiness" is subject to debate on usage and meaning, and on possible differences in understanding by culture.
The word is mostly used in relation to two factors:
Some usages can include both of these factors. Subjective well-being (swb) includes measures of current experience (emotions, moods, and feelings) and of life satisfaction. For instance, Sonja Lyubomirsky has described happiness as "the experience of joy, contentment, or positive well-being, combined with a sense that one's life is good, meaningful, and worthwhile."Eudaimonia, is a Greek term variously translated as happiness, welfare, flourishing, and blessedness. Xavier Landes has proposed that happiness include measures of subjective wellbeing, mood and eudaimonia.
These differing uses can give different results. Whereas Nordic countries often score highest on swb surveys, South American countries score higher on affect-based surveys of current positive life experiencing.
The implied meaning of the word may vary depending on context, qualifying happiness as a polyseme and a fuzzy concept.
A further issue is when measurement is made; appraisal of a level of happiness at the time of the experience may be different from appraisal via memory at a later date.
Some users accept these issues but continue to use the word because of its convening power.
Changes of meaning over timeHappiness may have had a different meaning at the time of drafting of the US Declaration of Independence compared to now.
Measurement
Worldwide levels of happiness as measured by the World Happiness Report (2023). People have been trying to measure happiness for centuries. In 1780, the English utilitarian philosopher Jeremy Bentham proposed that as happiness was the primary goal of humans it should be measured as a way of determining how well the government was performing.
Today, happiness is typically measured using self-report surveys. Self-reporting is prone to cognitive biases and other sources of errors, such as peak–end rule. Studies show that memories of felt emotions can be inaccurate.[36] Affective forecasting research shows that people are poor predictors of their future emotions, including how happy they will be.
Happiness economists are not overly concerned with philosophical and methodological issues and continue to use questionaries to measure average happiness of populations.
Several scales have been developed to measure happiness:
Since 2012, a World Happiness Report has been published. Happiness is evaluated, as in "How happy are you with your life as a whole?", and in emotional reports, as in "How happy are you now?" and people seem able to use happiness as appropriate in these verbal contexts. Using these measures, the report identifies the countries with the highest levels of happiness. In subjective well-being measures, the primary distinction is between cognitive life evaluations and emotional reports.
The UK began to measure national well-being in 2012, following Bhutan, which had already been measuring gross national happiness.
Academiceconomists and international economic organizations are arguing for and developing multi-dimensional dashboards which combine subjective and objective indicators to provide a more direct and explicit assessment of human wellbeing. There are many different contributors to adult wellbeing, that happiness judgements partly reflect the presence of salient constraints, and fairness, autonomy, community and engagement are key aspects of happiness and wellbeing throughout the life course. Although these factors play a role in happiness, they do not all need to improve simultaneously to help one achieve an increase in happiness.
Happiness has been found to be quite stable over time.
Happiness, in the context of mental or emotional states, is positive or pleasant emotions ranging from contentment to intense joy.[1] Other forms include life satisfaction, well-being, subjective well-being, flourishing and eudaimonia.
Since the 1960s, happiness research has been conducted in a wide variety of scientific disciplines, including gerontology, social psychology and positive psychology, clinical and medical research and happiness economics.
Definitions
"Happiness" is subject to debate on usage and meaning, and on possible differences in understanding by culture.
The word is mostly used in relation to two factors:
- the current experience of the feeling of an emotion (affect) such as pleasure or joy, or of a more general sense of 'emotional condition as a whole'. For instance Daniel Kahneman has defined happiness as "what I experience here and now". This usage is prevalent in dictionary definitions of happiness.
- appraisal of life satisfaction, such as of quality of life.b For instance Ruut Veenhoven has defined happiness as "overall appreciation of one's life as-a-whole.": 2 Kahneman has said that this is more important to people than current experience.
Some usages can include both of these factors. Subjective well-being (swb) includes measures of current experience (emotions, moods, and feelings) and of life satisfaction. For instance, Sonja Lyubomirsky has described happiness as "the experience of joy, contentment, or positive well-being, combined with a sense that one's life is good, meaningful, and worthwhile."Eudaimonia, is a Greek term variously translated as happiness, welfare, flourishing, and blessedness. Xavier Landes has proposed that happiness include measures of subjective wellbeing, mood and eudaimonia.
These differing uses can give different results. Whereas Nordic countries often score highest on swb surveys, South American countries score higher on affect-based surveys of current positive life experiencing.
The implied meaning of the word may vary depending on context, qualifying happiness as a polyseme and a fuzzy concept.
A further issue is when measurement is made; appraisal of a level of happiness at the time of the experience may be different from appraisal via memory at a later date.
Some users accept these issues but continue to use the word because of its convening power.
Changes of meaning over timeHappiness may have had a different meaning at the time of drafting of the US Declaration of Independence compared to now.
Measurement
Worldwide levels of happiness as measured by the World Happiness Report (2023). People have been trying to measure happiness for centuries. In 1780, the English utilitarian philosopher Jeremy Bentham proposed that as happiness was the primary goal of humans it should be measured as a way of determining how well the government was performing.
Today, happiness is typically measured using self-report surveys. Self-reporting is prone to cognitive biases and other sources of errors, such as peak–end rule. Studies show that memories of felt emotions can be inaccurate.[36] Affective forecasting research shows that people are poor predictors of their future emotions, including how happy they will be.
Happiness economists are not overly concerned with philosophical and methodological issues and continue to use questionaries to measure average happiness of populations.
Several scales have been developed to measure happiness:
- The Subjective Happiness Scale (SHS) is a four-item scale, measuring global subjective happiness from 1999. The scale requires participants to use absolute ratings to characterize themselves as happy or unhappy individuals, as well as it asks to what extent they identify themselves with descriptions of happy and unhappy individuals.
- The Positive and Negative Affect Schedule (PANAS) from 1988 is a 20-item questionnaire, using a five-point Likert scale (1 = very slightly or not at all, 5 = extremely) to assess the relation between personality traits and positive or negative affects at "this moment, today, the past few days, the past week, the past few weeks, the past year, and in general". A longer version with additional affect scales was published 1994.
- The Satisfaction with Life Scale (SWLS) is a global cognitive assessment of life satisfaction developed by Ed Diener. A seven-point Likert scale is used to agree or disagree with five statements about one's life.
- The Cantril ladder method has been used in the World Happiness Report. Respondents are asked to think of a ladder, with the best possible life for them being a 10, and the worst possible life being a 0. They are then asked to rate their own current lives on that 0 to 10 scale.
- Positive Experience; the survey by Gallup asks if, the day before, people experienced enjoyment, laughing or smiling a lot, feeling well-rested, being treated with respect, learning or doing something interesting. 9 of the top 10 countries in 2018 were South American, led by Paraguay and Panama. Country scores range from 85 to 43.
Since 2012, a World Happiness Report has been published. Happiness is evaluated, as in "How happy are you with your life as a whole?", and in emotional reports, as in "How happy are you now?" and people seem able to use happiness as appropriate in these verbal contexts. Using these measures, the report identifies the countries with the highest levels of happiness. In subjective well-being measures, the primary distinction is between cognitive life evaluations and emotional reports.
The UK began to measure national well-being in 2012, following Bhutan, which had already been measuring gross national happiness.
Academiceconomists and international economic organizations are arguing for and developing multi-dimensional dashboards which combine subjective and objective indicators to provide a more direct and explicit assessment of human wellbeing. There are many different contributors to adult wellbeing, that happiness judgements partly reflect the presence of salient constraints, and fairness, autonomy, community and engagement are key aspects of happiness and wellbeing throughout the life course. Although these factors play a role in happiness, they do not all need to improve simultaneously to help one achieve an increase in happiness.
Happiness has been found to be quite stable over time.
How to Live Happily: Health, Love, Help, Feeling Good, Creative, Being Involved in Art, Gratitude, and Appreciation
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life. This article will explore the key features of living a happy life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation.
Overview
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life. This article will explore the key features of living a happy life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation.
Health
One of the most important aspects of living a happy life is maintaining good physical and mental health. Eating a balanced diet, exercising regularly, and getting enough sleep are all essential for maintaining good health. Additionally, it is important to take care of your mental health by engaging in activities that make you feel good, such as spending time with friends and family, reading, or engaging in creative activities.
Love
Love is an essential part of living a happy life. It is important to cultivate relationships with those around you, whether they are family, friends, or romantic partners. It is also important to practice self-love and self-care, as this can help to boost your overall happiness.
Help
Helping others is another important part of living a happy life. Volunteering your time to help those in need can be a great way to feel good about yourself and make a positive difference in the world. Additionally, helping others can help to build relationships and foster a sense of community.
Feeling Good
Feeling good is an essential part of living a happy life. It is important to take time to do things that make you feel good, such as spending time with friends and family, engaging in creative activities, or taking a break from your daily routine. Additionally, it is important to practice self-care and take time to relax and unwind.
Creative
Being creative is another important part of living a happy life. Engaging in creative activities, such as painting, writing, or playing music, can help to boost your mood and provide a sense of accomplishment. Additionally, creative activities can help to reduce stress and provide an outlet for self-expression.
Being Involved in Art
Being involved in art is another important part of living a happy life. Art can provide an outlet for self-expression and can help to boost your mood. Additionally, engaging in art can help to foster creativity and provide a sense of accomplishment.
Gratitude and Appreciation
Gratitude and appreciation are essential for living a happy life. It is important to take time to appreciate the good things in life and to be thankful for what you have. Additionally, it is important to practice gratitude and to express appreciation for those around you.
Conclusion
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation. By taking the time to focus on these aspects of life, you can increase your overall happiness and wellbeing.
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life. This article will explore the key features of living a happy life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation.
Overview
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life. This article will explore the key features of living a happy life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation.
Health
One of the most important aspects of living a happy life is maintaining good physical and mental health. Eating a balanced diet, exercising regularly, and getting enough sleep are all essential for maintaining good health. Additionally, it is important to take care of your mental health by engaging in activities that make you feel good, such as spending time with friends and family, reading, or engaging in creative activities.
Love
Love is an essential part of living a happy life. It is important to cultivate relationships with those around you, whether they are family, friends, or romantic partners. It is also important to practice self-love and self-care, as this can help to boost your overall happiness.
Help
Helping others is another important part of living a happy life. Volunteering your time to help those in need can be a great way to feel good about yourself and make a positive difference in the world. Additionally, helping others can help to build relationships and foster a sense of community.
Feeling Good
Feeling good is an essential part of living a happy life. It is important to take time to do things that make you feel good, such as spending time with friends and family, engaging in creative activities, or taking a break from your daily routine. Additionally, it is important to practice self-care and take time to relax and unwind.
Creative
Being creative is another important part of living a happy life. Engaging in creative activities, such as painting, writing, or playing music, can help to boost your mood and provide a sense of accomplishment. Additionally, creative activities can help to reduce stress and provide an outlet for self-expression.
Being Involved in Art
Being involved in art is another important part of living a happy life. Art can provide an outlet for self-expression and can help to boost your mood. Additionally, engaging in art can help to foster creativity and provide a sense of accomplishment.
Gratitude and Appreciation
Gratitude and appreciation are essential for living a happy life. It is important to take time to appreciate the good things in life and to be thankful for what you have. Additionally, it is important to practice gratitude and to express appreciation for those around you.
Conclusion
Living a happy life is something that many people strive for, but it can be difficult to achieve. Fortunately, there are a number of strategies that can help you to live a happier life, including health, love, help, feeling good, creative, being involved in art, gratitude, and appreciation. By taking the time to focus on these aspects of life, you can increase your overall happiness and wellbeing.
5 Ways to Increase Your Happiness, According to Science
This story is part of Tech for a Better World, stories about the diverse teams creating products, apps, and services to improve our lives and society.
Back in 2014, psychologists at the University of California launched a course with one simple goal: Help students become happier in just eight weeks.
Incredibly, it seemed to work.
Thousands of students took the Science of Happiness course (which is still free to audit on edX, a provider of open online courses) and learned about the science of connection, compassion, gratitude, and mindfulness. Perhaps more importantly, they also completed a series of simple activities that research suggests increase happiness.
Those who fully participated saw their positive feelings increase each week. They reported feeling less sadness, stress, loneliness, anger, and fear, while at the same time experiencing more amusement, enthusiasm, and affection, as well as a greater sense of community. During the course, students' happiness and life satisfaction increased by about 5%. And that boost remained even four months after the course ended (though it's difficult to fully untangle that result; it could've been from doing the activities, the students' new understanding of the psychology of happiness, or something different).
How does this work? Can you change how happy you are that easily?
According to the research, yes.
The malleability of happiness
"There's a misconception that happiness is built-in and that we can't change it," says Laurie Santos, a professor of psychology at Yale University who teaches a free Coursera class called The Science of Well-Being.
One popular theory that suggests we can affect our feelings is the happiness pie chart, proposed in a 2005 paper (PDF) published in the Review of General Psychology. At the time, researchers suggested that while 50% of your happiness is determined by your genes and 10% by your life circumstances, 40% is determined by your daily activities. Though this breakdown has faced criticism (that it's too simple and doesn't take into account how your genes and environment interact), it taps into an idea that's fairly widely accepted: At least some of your happiness is within your control.
"The science shows that our circumstances -- how rich we are, what job we have, what material possessions we own -- these things matter less for happiness than we think," Santos says. (Research does show that wealthier people are happier than poorer people -- but not by a ton.)
There's a misconception that happiness is built in and that we can't change it.
Laurie Santos, professor of psychology at Yale University
Another big misconception? That happiness is the same as a consistently positive emotional state, says Emiliana Simon-Thomas, who co-teaches Berkley's The Science of Happiness course and is also the science director of Berkeley's Greater Good Science Center. Being happy doesn't mean you feel pure joy and cheerfulness every hour of every day. Humans aren't designed that way (and think of how annoying you'd be if you were). You experience setbacks, problems, and the loss of loved ones. And those negative feelings are an essential part of your emotional life, too.
Happiness, experts say, means accepting negative experiences, having the skills to manage and cope with them, and using them to make better decisions later.
"We think happiness is like a Facebook reel of vacations and achievements and checkboxes for life goals," Simon-Thomas says. "But people who pursue happiness in that sort of belief system end up being less happy than people who define happiness in a more overarching, quality-of-life way."
Nuttapong Charoenarparussamse/Getty Images
How to make yourself happier, according to science
The appealing thing about being able to control at least part of your happiness is you can do it from home, or anywhere, for free. Here are five exercises that clinical studies have shown improve your feelings of happiness and well-being.
(An important caveat: For people with clinical anxiety, depression, or other mental health issues, these exercises aren't a replacement for therapy, medication, or other professional interventions. However, some research suggests they can be beneficial as a supplement to those services.)
1. Enhance your social connections
Social connection is the biggest factor affecting happiness, multiple studies have found. One of the most convincing is the Harvard Study of Adult Development which, for more than 80 years has followed the lives of hundreds of participants and now, their children.
Close relationships (with spouses, family, friends, and community members) are the biggest factor keeping people happy throughout their lives, researchers discovered. People with strong relationships are happier and physically and mentally healthier than those who are less well-connected. (The researchers are still studying the connection between relationships and physical health -- there's evidence that good relationships result in lower levels of stress hormones, and less chronic inflammation.) Quality relationships (not quantity) are better predictors of a long and happy life than social class, IQ, or genetics, according to the study.
Just how important relationships come as a surprise, says Robert Waldinger, the current director of the study, whose 2015 TED Talk on the subject has been viewed more than 34 million times. "We figured that if you have good relationships, you're likely to be happier, but we did not believe at first the data showing us that good relationships keep our bodies healthier and help us live longer. And then other studies began to find the same thing."
Good relationships keep our bodies healthier and help us live longer.
Robert Waldinger, director of the Harvard Study of Adult Development
These relationships require work, Waldinger says. You have to keep up with people, which means giving them your time and attention -- especially during the pandemic. Call them, video chat with them, and take a socially distanced walk if you can. Deliberately choose to spend time together.
Other ingredients for a long and happy life include not smoking or abusing alcohol, exercising regularly, and finding work-life balance, the Harvard study found. "Rather than just being your grandmother's good advice, there's the real science behind this," Waldinger says. "You can quantify the number of years you'll live longer if you do these things."
2. Engage in random acts of kindness
Sonja Lyubomirsky, a UC Riverside professor, found that purposefully engaging in random acts of kindness can make you feel happier.
Josh Blanchard
Find ways to perform small, random acts of kindness during your day. These acts can be incredibly simple, from complimenting a stranger at the grocery store on his or her shirt to making your spouse coffee before work to engaging a co-worker you don't usually talk with in a friendly Zoom chat.
Deliberately performing random acts of kindness can make you feel happier and less depressed and anxious, according to a series of studies
(PDF) from Sonja Lyubomirsky at UC Riverside. Varying those acts you do for others has a longer-term effect on your happiness.
This works because these acts tap into your natural prosocial behavior, or the basic human impulse to help others, Simon-Thomas says. When you invest your resources in the welfare of others, it activates your brain's reward system -- you feel good that you made the other person feel good.
3. Express gratitude
Writing down three things you're grateful for at the end of each day, and why they happened, leads to long-term increases in happiness and decreases in depressive symptoms, according to a 2005 study from Martin Seligman, director of the Positive Psychology Center at the University of Pennsylvania. It doesn't matter how large or small each thing is -- just write them down, in a notebook or your Notes app or wherever. For example, you might write down "Finished a paper, because I worked hard on it. Had a good talk with my friend because she called me. Went for a walk and saw some cute dogs, because it was a nice day."
The point is to train your mind to orient itself to the parts of your life that are good, instead of directing your attention to things that are stressful or irritating, Simon-Thomas says.
The pandemic might make it harder to feel grateful, but taking time to count your blessings even now is still a powerful way to improve well-being, Santos adds.
4. Practice mindfulness
You may have already tried all those mindfulness apps. But exercises like meditation that teach your brain to focus on the present instead of the past or future can increase feelings of self-acceptance, according to a 2011 study from the International Journal of Wellbeing.
"The idea is to be present -- don't judge your emotions, but recognize them," says Elizabeth Dunn, a psychology professor at the University of British Columbia. If you need a hand, Dunn helped launch a free set of wellness exercises called Peace, by the fintech company Happy Money. These exercises use research on positive psychology and cognitive behavioral therapy to increase happiness and reduce feelings of stress.
Don't judge your emotions but recognize them.
Elizabeth Dunn, a psychology professor at the University of British Columbia
(Another caveat: If you have PTSD, proceed with caution or check with your doctor first, as mindfulness exercises may be triggering, experts say, because they can unearth trauma.)
5. Practice self-compassion
This might be the most challenging item on the list, Simon-Thomas says. Particularly in the West, people have adopted a propensity for self-criticism as a cultural value and tend to self-punish when dealing with setbacks and failures, she says. But excessive self-criticism gets in the way of achieving your goals.
There are three parts to practicing self-compassion, and they draw on some of the other exercises on this list: Be present at the moment rather than dwelling on the past or looking anxiously to the future. Understand that setbacks are part of being human, and all people experience them. Cultivate a warm, supportive inner voice rather than a hostile, self-critical one.
You can work to hone your supportive inner voice by writing a letter to yourself, using the tone you'd use if you were writing to a relative or friend who'd asked for support, Simon-Thomas says. For example, if you lost your job, you might be beating yourself up over it. But if a friend lost his job, you'd be more likely to say: "Hey, this just wasn't meant to be. You have so much to offer and will find the right opportunity."
"It's a way to tap into a different way of speaking to ourselves that's important for being able to manage difficulties and setbacks, and grow from life's challenges," Simon-Thomas says.
One more big caveat: Race
Virtually every major study on happiness and well-being has one thing in common: The vast majority of researchers and participants are white. Lack of diversity is a big problem across most areas of psychological research: Of more than 26,000 empirical articles published between 1974 and 2018 in top-tier cognitive, developmental, and social psychology journals, only 5% highlighted race, according to a study from Stanford University published in June. The majority of psychology journal editors and authors published were white, the study found.
"There's a theoretical importance and social importance in just making sure that all humans are represented in our science," says Steven O. Roberts, lead author of the study and an assistant professor of psychology at Stanford. "From a purely statistical point of view, you can't take findings from a subset of middle-class white Protestant US citizens and use that to make inferences about happiness, period. Because happiness extends obviously beyond that."
Many of the basics of happiness research, and the efficacy of the exercises above, would likely hold across racial groups because underlying human biology is more powerful than the differences between groups, Waldinger says. This is especially true for social connections. However, the daily microaggressions and fears that people of the color face could change the conditions of happiness for those groups, he adds.
One of the basic tenets of biological science is that race doesn't play a role in how the brain responds to certain stimuli. However, researchers are also only beginning to learn more about epigenetics -- an emerging field of science that studies how trauma may activate certain genes, and how people potentially pass those genes down to their children.
"The social experiences associated with racial identity can give rise to differences in our psychological experiences," Roberts says. "Biologically, we're all the same. There's no biological basis to race. But there's a social basis to race."
Diversifying research populations gives us a more accurate understanding of humanity as a whole, which could help us learn more about the foundations of happiness for everyone. After all, "people of color can be happy," Roberts says. "Everyone can be happy."
This story is part of Tech for a Better World, stories about the diverse teams creating products, apps, and services to improve our lives and society.
Back in 2014, psychologists at the University of California launched a course with one simple goal: Help students become happier in just eight weeks.
Incredibly, it seemed to work.
Thousands of students took the Science of Happiness course (which is still free to audit on edX, a provider of open online courses) and learned about the science of connection, compassion, gratitude, and mindfulness. Perhaps more importantly, they also completed a series of simple activities that research suggests increase happiness.
Those who fully participated saw their positive feelings increase each week. They reported feeling less sadness, stress, loneliness, anger, and fear, while at the same time experiencing more amusement, enthusiasm, and affection, as well as a greater sense of community. During the course, students' happiness and life satisfaction increased by about 5%. And that boost remained even four months after the course ended (though it's difficult to fully untangle that result; it could've been from doing the activities, the students' new understanding of the psychology of happiness, or something different).
How does this work? Can you change how happy you are that easily?
According to the research, yes.
The malleability of happiness
"There's a misconception that happiness is built-in and that we can't change it," says Laurie Santos, a professor of psychology at Yale University who teaches a free Coursera class called The Science of Well-Being.
One popular theory that suggests we can affect our feelings is the happiness pie chart, proposed in a 2005 paper (PDF) published in the Review of General Psychology. At the time, researchers suggested that while 50% of your happiness is determined by your genes and 10% by your life circumstances, 40% is determined by your daily activities. Though this breakdown has faced criticism (that it's too simple and doesn't take into account how your genes and environment interact), it taps into an idea that's fairly widely accepted: At least some of your happiness is within your control.
"The science shows that our circumstances -- how rich we are, what job we have, what material possessions we own -- these things matter less for happiness than we think," Santos says. (Research does show that wealthier people are happier than poorer people -- but not by a ton.)
There's a misconception that happiness is built in and that we can't change it.
Laurie Santos, professor of psychology at Yale University
Another big misconception? That happiness is the same as a consistently positive emotional state, says Emiliana Simon-Thomas, who co-teaches Berkley's The Science of Happiness course and is also the science director of Berkeley's Greater Good Science Center. Being happy doesn't mean you feel pure joy and cheerfulness every hour of every day. Humans aren't designed that way (and think of how annoying you'd be if you were). You experience setbacks, problems, and the loss of loved ones. And those negative feelings are an essential part of your emotional life, too.
Happiness, experts say, means accepting negative experiences, having the skills to manage and cope with them, and using them to make better decisions later.
"We think happiness is like a Facebook reel of vacations and achievements and checkboxes for life goals," Simon-Thomas says. "But people who pursue happiness in that sort of belief system end up being less happy than people who define happiness in a more overarching, quality-of-life way."
Nuttapong Charoenarparussamse/Getty Images
How to make yourself happier, according to science
The appealing thing about being able to control at least part of your happiness is you can do it from home, or anywhere, for free. Here are five exercises that clinical studies have shown improve your feelings of happiness and well-being.
(An important caveat: For people with clinical anxiety, depression, or other mental health issues, these exercises aren't a replacement for therapy, medication, or other professional interventions. However, some research suggests they can be beneficial as a supplement to those services.)
1. Enhance your social connections
Social connection is the biggest factor affecting happiness, multiple studies have found. One of the most convincing is the Harvard Study of Adult Development which, for more than 80 years has followed the lives of hundreds of participants and now, their children.
Close relationships (with spouses, family, friends, and community members) are the biggest factor keeping people happy throughout their lives, researchers discovered. People with strong relationships are happier and physically and mentally healthier than those who are less well-connected. (The researchers are still studying the connection between relationships and physical health -- there's evidence that good relationships result in lower levels of stress hormones, and less chronic inflammation.) Quality relationships (not quantity) are better predictors of a long and happy life than social class, IQ, or genetics, according to the study.
Just how important relationships come as a surprise, says Robert Waldinger, the current director of the study, whose 2015 TED Talk on the subject has been viewed more than 34 million times. "We figured that if you have good relationships, you're likely to be happier, but we did not believe at first the data showing us that good relationships keep our bodies healthier and help us live longer. And then other studies began to find the same thing."
Good relationships keep our bodies healthier and help us live longer.
Robert Waldinger, director of the Harvard Study of Adult Development
These relationships require work, Waldinger says. You have to keep up with people, which means giving them your time and attention -- especially during the pandemic. Call them, video chat with them, and take a socially distanced walk if you can. Deliberately choose to spend time together.
Other ingredients for a long and happy life include not smoking or abusing alcohol, exercising regularly, and finding work-life balance, the Harvard study found. "Rather than just being your grandmother's good advice, there's the real science behind this," Waldinger says. "You can quantify the number of years you'll live longer if you do these things."
2. Engage in random acts of kindness
Sonja Lyubomirsky, a UC Riverside professor, found that purposefully engaging in random acts of kindness can make you feel happier.
Josh Blanchard
Find ways to perform small, random acts of kindness during your day. These acts can be incredibly simple, from complimenting a stranger at the grocery store on his or her shirt to making your spouse coffee before work to engaging a co-worker you don't usually talk with in a friendly Zoom chat.
Deliberately performing random acts of kindness can make you feel happier and less depressed and anxious, according to a series of studies
(PDF) from Sonja Lyubomirsky at UC Riverside. Varying those acts you do for others has a longer-term effect on your happiness.
This works because these acts tap into your natural prosocial behavior, or the basic human impulse to help others, Simon-Thomas says. When you invest your resources in the welfare of others, it activates your brain's reward system -- you feel good that you made the other person feel good.
3. Express gratitude
Writing down three things you're grateful for at the end of each day, and why they happened, leads to long-term increases in happiness and decreases in depressive symptoms, according to a 2005 study from Martin Seligman, director of the Positive Psychology Center at the University of Pennsylvania. It doesn't matter how large or small each thing is -- just write them down, in a notebook or your Notes app or wherever. For example, you might write down "Finished a paper, because I worked hard on it. Had a good talk with my friend because she called me. Went for a walk and saw some cute dogs, because it was a nice day."
The point is to train your mind to orient itself to the parts of your life that are good, instead of directing your attention to things that are stressful or irritating, Simon-Thomas says.
The pandemic might make it harder to feel grateful, but taking time to count your blessings even now is still a powerful way to improve well-being, Santos adds.
4. Practice mindfulness
You may have already tried all those mindfulness apps. But exercises like meditation that teach your brain to focus on the present instead of the past or future can increase feelings of self-acceptance, according to a 2011 study from the International Journal of Wellbeing.
"The idea is to be present -- don't judge your emotions, but recognize them," says Elizabeth Dunn, a psychology professor at the University of British Columbia. If you need a hand, Dunn helped launch a free set of wellness exercises called Peace, by the fintech company Happy Money. These exercises use research on positive psychology and cognitive behavioral therapy to increase happiness and reduce feelings of stress.
Don't judge your emotions but recognize them.
Elizabeth Dunn, a psychology professor at the University of British Columbia
(Another caveat: If you have PTSD, proceed with caution or check with your doctor first, as mindfulness exercises may be triggering, experts say, because they can unearth trauma.)
5. Practice self-compassion
This might be the most challenging item on the list, Simon-Thomas says. Particularly in the West, people have adopted a propensity for self-criticism as a cultural value and tend to self-punish when dealing with setbacks and failures, she says. But excessive self-criticism gets in the way of achieving your goals.
There are three parts to practicing self-compassion, and they draw on some of the other exercises on this list: Be present at the moment rather than dwelling on the past or looking anxiously to the future. Understand that setbacks are part of being human, and all people experience them. Cultivate a warm, supportive inner voice rather than a hostile, self-critical one.
You can work to hone your supportive inner voice by writing a letter to yourself, using the tone you'd use if you were writing to a relative or friend who'd asked for support, Simon-Thomas says. For example, if you lost your job, you might be beating yourself up over it. But if a friend lost his job, you'd be more likely to say: "Hey, this just wasn't meant to be. You have so much to offer and will find the right opportunity."
"It's a way to tap into a different way of speaking to ourselves that's important for being able to manage difficulties and setbacks, and grow from life's challenges," Simon-Thomas says.
One more big caveat: Race
Virtually every major study on happiness and well-being has one thing in common: The vast majority of researchers and participants are white. Lack of diversity is a big problem across most areas of psychological research: Of more than 26,000 empirical articles published between 1974 and 2018 in top-tier cognitive, developmental, and social psychology journals, only 5% highlighted race, according to a study from Stanford University published in June. The majority of psychology journal editors and authors published were white, the study found.
"There's a theoretical importance and social importance in just making sure that all humans are represented in our science," says Steven O. Roberts, lead author of the study and an assistant professor of psychology at Stanford. "From a purely statistical point of view, you can't take findings from a subset of middle-class white Protestant US citizens and use that to make inferences about happiness, period. Because happiness extends obviously beyond that."
Many of the basics of happiness research, and the efficacy of the exercises above, would likely hold across racial groups because underlying human biology is more powerful than the differences between groups, Waldinger says. This is especially true for social connections. However, the daily microaggressions and fears that people of the color face could change the conditions of happiness for those groups, he adds.
One of the basic tenets of biological science is that race doesn't play a role in how the brain responds to certain stimuli. However, researchers are also only beginning to learn more about epigenetics -- an emerging field of science that studies how trauma may activate certain genes, and how people potentially pass those genes down to their children.
"The social experiences associated with racial identity can give rise to differences in our psychological experiences," Roberts says. "Biologically, we're all the same. There's no biological basis to race. But there's a social basis to race."
Diversifying research populations gives us a more accurate understanding of humanity as a whole, which could help us learn more about the foundations of happiness for everyone. After all, "people of color can be happy," Roberts says. "Everyone can be happy."
3 Tenets to Create Happiness
Happiness
has been written and talked about at length, yet, we still seem to struggle to find it. So why, amongst the invaluable amount of information available, do we still struggle to find it? For starters, happiness is not a destination but a daily effort. For anything to stick or withstand the test of time, it must have a solid foundation.
When I work with clients, the number-one treatment goal I hear is “I just want to be happy.” Clients often tell me about all the ways they have tried to create happiness and be happy through day-to-day practices. But what is often missing is the creation of a solid foundation in which to develop and grow happiness. As such, the following are three principles, or tenets, to build the foundation to create happiness.
1. Opposite to Emotion Action
Opposite to emotion action (OEA) is an emotion regulation coping skill derived from DBT (dialectical behavioral therapy). The premise is simple: Do the opposite of what your emotion is telling you to do. For instance, if you feel angry just walk away instead of lashing out. But the simplicity of OEA oftentimes makes it misleading and unrealistic. If it were as simple as doing the opposite, none of us would struggle with unpleasant emotions.
Instead, OEA should be looked at as taking the very first baby step to simply not "feed into" the unpleasant emotion. If I’m feeling sad and depression is telling me to isolate, I can implement OEA by opening up the door in my room and texting a friend. These small baby steps make OEA more realistic while subsequently not feeding into unpleasant emotions.
So how does this help create happiness?
Negativity and unpleasant emotions must be fed for them to grow. If we choose not to feed into these unpleasant emotions with opposite behaviors, eventually, they will begin to lose their strength. Focusing on behaviors instead of changing emotions makes them more attainable, and by changing behaviors consistently, we will begin to shape the emotions that follow.
2. Self-Compassion
Self-compassion is an interesting topic. Many of us have no problem being compassionate toward others. If we see a friend hurting, we comfort them. If a loved one makes a mistake, we forgive them. But why do we struggle to do this for ourselves? The pressures we place on ourselves are, more often than not, significantly greater than those we place on others. Because no one is perfect, mistakes are inevitable. It is this pressure that creates guilt, shame, and depression. Being able to implement self-compassion when needed is a vital step of creating life satisfaction and happiness. We need to learn to be kind toward ourselves and extend the same warmth and love that we do for others.
In her book, Self-Compassion: The Proven Power of Being Kind to Yourself, Kristen Neff discusses writing letters of self-compassion. In my own practice, I often have clients start by writing a letter of self-compassion from a third-party perspective. For example, how would my friend Sarah respond if she heard me discuss my perceived inadequacies or flaws? Writing a letter to oneself from a third-party perspective allows us to extend that warmth and kindness to ourselves. Developing and practicing self-compassion helps to set a foundation of well-being.
3. Setting Positive Goals and ActivitiesOne can argue that nothing is more dismal than going about your day-to-day routine without anything exciting to look forward to. Life becomes boring, monotonous, and unsatisfying. As humans, we need to have purpose, drive, and something we are looking forward to or working toward. We can create this through goal setting or creating positive experiences/activities.
I have clients engage in an exercise called the 3-3-3 bucket list. I ask them to create three small goals that can be achieved in the next one-to-six months. They can be as simple as finishing a book, learning a new recipe, or finally booking a trip to see your friend in a neighboring state.
Next, clients are instructed to create three medium goals; these are goals to be completed in the next six-to-eighteen months. They can be something like remodeling a home office or training to be able to run two miles without stopping. Whatever is reasonable.
Motivation Essential ReadsFinally, clients are instructed to create three large goals; these are goals that we shoot to implement in the next five years. Perhaps it’s saving up enough money to take that dream vacation. Having something to work toward, to look forward to creates purpose, and when we have purpose, we have direction. Moreso, achieving our goals propels us to set further goals.
These three tenets to create happiness help us build the groundwork in which to continue to grow life satisfaction. By no means is this a cohesive answer, but it does provide foundational stability. In addition to self-help books, coping skills, and professional help, building a solid foundation in all areas of life allows us to continue to build without collapsing.
To find a therapist, visit the Psychology Today Therapy Directory.
Happiness
has been written and talked about at length, yet, we still seem to struggle to find it. So why, amongst the invaluable amount of information available, do we still struggle to find it? For starters, happiness is not a destination but a daily effort. For anything to stick or withstand the test of time, it must have a solid foundation.
When I work with clients, the number-one treatment goal I hear is “I just want to be happy.” Clients often tell me about all the ways they have tried to create happiness and be happy through day-to-day practices. But what is often missing is the creation of a solid foundation in which to develop and grow happiness. As such, the following are three principles, or tenets, to build the foundation to create happiness.
1. Opposite to Emotion Action
Opposite to emotion action (OEA) is an emotion regulation coping skill derived from DBT (dialectical behavioral therapy). The premise is simple: Do the opposite of what your emotion is telling you to do. For instance, if you feel angry just walk away instead of lashing out. But the simplicity of OEA oftentimes makes it misleading and unrealistic. If it were as simple as doing the opposite, none of us would struggle with unpleasant emotions.
Instead, OEA should be looked at as taking the very first baby step to simply not "feed into" the unpleasant emotion. If I’m feeling sad and depression is telling me to isolate, I can implement OEA by opening up the door in my room and texting a friend. These small baby steps make OEA more realistic while subsequently not feeding into unpleasant emotions.
So how does this help create happiness?
Negativity and unpleasant emotions must be fed for them to grow. If we choose not to feed into these unpleasant emotions with opposite behaviors, eventually, they will begin to lose their strength. Focusing on behaviors instead of changing emotions makes them more attainable, and by changing behaviors consistently, we will begin to shape the emotions that follow.
2. Self-Compassion
Self-compassion is an interesting topic. Many of us have no problem being compassionate toward others. If we see a friend hurting, we comfort them. If a loved one makes a mistake, we forgive them. But why do we struggle to do this for ourselves? The pressures we place on ourselves are, more often than not, significantly greater than those we place on others. Because no one is perfect, mistakes are inevitable. It is this pressure that creates guilt, shame, and depression. Being able to implement self-compassion when needed is a vital step of creating life satisfaction and happiness. We need to learn to be kind toward ourselves and extend the same warmth and love that we do for others.
In her book, Self-Compassion: The Proven Power of Being Kind to Yourself, Kristen Neff discusses writing letters of self-compassion. In my own practice, I often have clients start by writing a letter of self-compassion from a third-party perspective. For example, how would my friend Sarah respond if she heard me discuss my perceived inadequacies or flaws? Writing a letter to oneself from a third-party perspective allows us to extend that warmth and kindness to ourselves. Developing and practicing self-compassion helps to set a foundation of well-being.
3. Setting Positive Goals and ActivitiesOne can argue that nothing is more dismal than going about your day-to-day routine without anything exciting to look forward to. Life becomes boring, monotonous, and unsatisfying. As humans, we need to have purpose, drive, and something we are looking forward to or working toward. We can create this through goal setting or creating positive experiences/activities.
I have clients engage in an exercise called the 3-3-3 bucket list. I ask them to create three small goals that can be achieved in the next one-to-six months. They can be as simple as finishing a book, learning a new recipe, or finally booking a trip to see your friend in a neighboring state.
Next, clients are instructed to create three medium goals; these are goals to be completed in the next six-to-eighteen months. They can be something like remodeling a home office or training to be able to run two miles without stopping. Whatever is reasonable.
Motivation Essential ReadsFinally, clients are instructed to create three large goals; these are goals that we shoot to implement in the next five years. Perhaps it’s saving up enough money to take that dream vacation. Having something to work toward, to look forward to creates purpose, and when we have purpose, we have direction. Moreso, achieving our goals propels us to set further goals.
These three tenets to create happiness help us build the groundwork in which to continue to grow life satisfaction. By no means is this a cohesive answer, but it does provide foundational stability. In addition to self-help books, coping skills, and professional help, building a solid foundation in all areas of life allows us to continue to build without collapsing.
To find a therapist, visit the Psychology Today Therapy Directory.
12 Secrets to Keeping Employees Happy Without a Raise
Happy, engaged employees tend to be more productive and creative – and less likely to quit. While businesses should always strive to provide fair and competitive compensation, employee happiness isn’t just about money. Employees genuinely appreciate the opportunity to make a difference and be recognized for their contributions.
Business owners and managers interested in achieving better employee retention rates can enact policies, offer perks and foster a company culture that boosts employee well-being and improves productivity. When employees can achieve a positive work-life balance and pursue a meaningful career path, everyone wins.
How do you keep employees happy without a raise?Beyond pay raises, experts advise the following 12 practices for keeping employees happy and engaged.
1. Prioritize work-life balance to keep employees happy.
Helping employees improve their work-life balance is key to ensuring happiness. “To engage the workforce and remain competitive, it’s no longer sufficient to focus solely on benefits. Top employers create an environment where employees feel connected to the organization and have a positive work experience that’s part of a rich, fulfilling life.” – David Ballard, scientific advisor for Workforce Mental Health
2. Make employees part of the big picture to keep them happy.
Employees want to be part of something significant and meaningful. “The best benefit you can provide to your employees is the opportunity to make a difference through their work and help guide the company’s course. Benefits such as clear and frequent communication on company happenings, individual and department direction, and big-picture company direction make all the difference in employee happiness.” – Anthony Smith, CEO and founder of Insightly
Turn to a professional employer organization (PEO) to provide your team with standardized HR policies and practices, excellent benefits, and extensive training and development resources.
3. Be transparent and honest to keep employees happy.
Communicating with employees transparently and honestly shows respect. “Feedback and the ability to understand employee concerns is important, but what you do after is critical to retention. You should always be transparent by sharing what you’ve learned and a course of action for addressing the issue. Transparent communication and a simple acknowledgment that we heard you can go a long way.” – Laura Grieco, director of human resources at Steady
4. Offer more vacation time to keep employees happy.
Additional vacation time or a generous paid time off (PTO) policy will appeal to many employees. “Reward your highest performers with incremental vacation days. These employees are your superstars, so you can be confident they will get their work done as well as enjoy a few extra days of well-deserved time off with family and friends.” – Stacia Pache, founder and CEO of ItBandz
5. Encourage communication in common areas to boost happiness.
Employee breaks can boost productivity, and creating a space for communication and collaboration can foster teamwork. “Businesses should take steps to create spaces where employees can easily communicate and share ideas. Casual conversations in the break room can become collaborative conversations. Make it inviting and effective, with nice furniture, tables, and snacks and beverages, if possible.” – Tom Heisroth, consultant
6. Create a career pathway to keep employees happy.
Encouraging professional development can reassure employees they have a path forward with your organization. “It’s critical for businesses to have regular career planning discussions with their employees. As part of training and development, make sure employees are aware of the different types of career paths or job opportunities throughout the company.” – Maria Kraimer, human resources professor at Rutgers University
Advise employees on setting and achieving career goals, including short-term and long-term objectives. Helping them will also strengthen their loyalty to the company.
7. Promote a positive work environment to keep employees happy.
Company culture is crucial to employee happiness. “Happy employees make for a happy company. Within the office, we’ll publicly acknowledge accomplishments, provide a group lunch, reserve a prime parking space or change a title. We’ll also help employees to grow and develop, whether by taking on new desired responsibilities or challenges, taking courses to learn new skills, or furthering knowledge of the company by traveling on company business trips.” – Jakki Liberman, president of Bumkins
8. Build up employees to boost their happiness.
Continually empowering employees helps establish and maintain happiness. “If you’re looking to keep an employee by giving [them] a raise, it’s already too late. Find people who share the operational values of your organization from the outset, test for fit early and allow growth opportunities to express that value.” – Zachary Watson, associate at Greenberg Gross LLP
9. Set an example to keep employees happy.
Good leaders set an example and set the tone for office culture. “One can’t underestimate the importance of walking into the office as the boss with a smile on my face and making sure I give the same feeling of importance to everyone.” – Jon Sumroy, business consultant and strategic advisor at Poseidon Holdings Ltd.
10. Always say thank you to preserve employee happiness.
Don’t underestimate the power of recognition and thanking employees for a job well done. “In my experience, employees rarely become unhappy or leave solely over money. When they do become disenchanted, it is usually because they don’t like their boss, aren’t engaged or feel like they have stopped learning. A positive culture and workplace environment helps a lot, as it encourages teamwork and
communication, increasing engagement and opportunities for teammates to learn from each other. We also do periodic shoutouts to people at all levels of the organization for great work or superior effort. These kudos cost nothing but provide important public recognition for a job well done, effectively compensating people in the form of social currency, which is highly valued.” – Gary Beasley, co-founder and CEO of Roofstock
11. Recognize and reward employees frequently to boost happiness.
Showing appreciation for your employees goes beyond money. “Reward frequency is more important than size. Business feedback indicates that smaller, frequent positive feedback and rewards will keep people happy longer than a single large, infrequent happy event. Even the biggest awards or raises ‘wear out’ in less than a year, with most employees responding better to small doses every few days.” – Ron Friedman, author of The Best Place to Work
12. Offer benefits beyond the basics to keep employees happy.
Creating a great employee benefits plan that includes health and wellness options fosters loyalty and happiness. “There are many ways to supplement salary by assisting employees in other areas of their lives. You can offer an extra level of life insurance or disability insurance for employees to protect their incomes. Other ancillary benefits, such as dental, optical and wellness, are all well received by employees. And gym memberships and transit benefits are great perks to keep employees happy and healthy. It is important to provide higher benefits so your employees know that you truly care about them and their families.” – Bobby Hotaling, founder of Hotaling Insurance Services
According to a 2021 Gallup report, most employees say it would take more than a 20 percent pay increase to leave a good manager who keeps them engaged and happy at work.
Why is employee happiness good for business?
Employees with positive attitudes are valuable assets for your team. Here are six reasons why it’s worth your efforts to improve employee morale at your business.
1. Happy employees are smarter workers.Happiness and autonomy go hand in hand. Research from PwC showed that nearly half of employees are willing to give up a 20 percent raise for more control over how they work – and that includes more than just where they work. When you instill confidence in employees and empower them to make decisions about their work, they are happier and more engaged in that work. And, in turn, they make better decisions that can help propel your business forward.
2. Unhappy workers quit.Gallup’s State of the Global Workplace: 2022 report showed that within the United States, 50 percent of workers reported feeling stressed daily, while 22 percent reported feeling sad. Unhappy workers are more likely to leave for a new job. In fact, 1 in 4 people surveyed by Job Sage reported quitting a job for their mental health.
When a workspace is unhealthy, it impacts employee retention. This makes employee turnover inevitable, placing additional stress on your business as you direct resources and efforts to interview candidates and train new hires.
3. Happy employees are more creative.The impact of happiness on creativity is well documented. An American Psychological Association study of more than 600 individuals found that on days people reported feeling enthusiastic, energetic or excited, they also reported feeling more creative. Creativity drives innovation, which is critical to the growth of your business.
4. Happy employees provide better customer service.When employees are unhappy, it impacts customers. In a PwC report, 42 percent of customers revealed they would pay more for a positive and friendly customer service experience. Additionally, 65 percent stated that a positive customer service experience was more influential than advertising.
5. Happy workers get more accomplished.A University of Oxford Saïd Business School study showed that happy employees don’t necessarily work more hours; they just get more done. The study of 1,800 call center employees found that happy employees completed work in less time. They made more calls per hour than unhappy employees and recorded 13 percent higher sales.
6. Happiness is infectious.According to a 2021 Wildgoose study, 57 percent said having a “work best friend” makes work more enjoyable. Strong relationships with colleagues improve happiness and impact the entire team’s energy. When you create a pleasant company culture, it maximizes the positive impact throughout your business. This boosts overall employee engagement and strengthens camaraderie among your staff.
Workplace friends help reduce employee burnout and stress while boosting overall happiness and productivity.
Happiness starts with key business decisionsUnhappy employees are a significant cost to any business, but you can’t rely on pay increases to turn things around. Employers and employees can benefit from a company culture that emphasizes recognition, trust, open communication and work-life balance. By addressing the key issues that keep employees down, you can create a happier team and a more successful business.
Casey Conway and Marci Martin contributed to this article. Some source interviews were conducted for a previous version of this article.
- Happy employees are more creative and productive and less likely to quit.
- Being transparent and honest with your employees helps them feel valued and respected.
- As an employer, saying thank you is a simple but effective way to show appreciation.
- This article is for small business owners who want to learn how to keep employees happy without a raise.
Happy, engaged employees tend to be more productive and creative – and less likely to quit. While businesses should always strive to provide fair and competitive compensation, employee happiness isn’t just about money. Employees genuinely appreciate the opportunity to make a difference and be recognized for their contributions.
Business owners and managers interested in achieving better employee retention rates can enact policies, offer perks and foster a company culture that boosts employee well-being and improves productivity. When employees can achieve a positive work-life balance and pursue a meaningful career path, everyone wins.
How do you keep employees happy without a raise?Beyond pay raises, experts advise the following 12 practices for keeping employees happy and engaged.
1. Prioritize work-life balance to keep employees happy.
Helping employees improve their work-life balance is key to ensuring happiness. “To engage the workforce and remain competitive, it’s no longer sufficient to focus solely on benefits. Top employers create an environment where employees feel connected to the organization and have a positive work experience that’s part of a rich, fulfilling life.” – David Ballard, scientific advisor for Workforce Mental Health
2. Make employees part of the big picture to keep them happy.
Employees want to be part of something significant and meaningful. “The best benefit you can provide to your employees is the opportunity to make a difference through their work and help guide the company’s course. Benefits such as clear and frequent communication on company happenings, individual and department direction, and big-picture company direction make all the difference in employee happiness.” – Anthony Smith, CEO and founder of Insightly
Turn to a professional employer organization (PEO) to provide your team with standardized HR policies and practices, excellent benefits, and extensive training and development resources.
3. Be transparent and honest to keep employees happy.
Communicating with employees transparently and honestly shows respect. “Feedback and the ability to understand employee concerns is important, but what you do after is critical to retention. You should always be transparent by sharing what you’ve learned and a course of action for addressing the issue. Transparent communication and a simple acknowledgment that we heard you can go a long way.” – Laura Grieco, director of human resources at Steady
4. Offer more vacation time to keep employees happy.
Additional vacation time or a generous paid time off (PTO) policy will appeal to many employees. “Reward your highest performers with incremental vacation days. These employees are your superstars, so you can be confident they will get their work done as well as enjoy a few extra days of well-deserved time off with family and friends.” – Stacia Pache, founder and CEO of ItBandz
5. Encourage communication in common areas to boost happiness.
Employee breaks can boost productivity, and creating a space for communication and collaboration can foster teamwork. “Businesses should take steps to create spaces where employees can easily communicate and share ideas. Casual conversations in the break room can become collaborative conversations. Make it inviting and effective, with nice furniture, tables, and snacks and beverages, if possible.” – Tom Heisroth, consultant
6. Create a career pathway to keep employees happy.
Encouraging professional development can reassure employees they have a path forward with your organization. “It’s critical for businesses to have regular career planning discussions with their employees. As part of training and development, make sure employees are aware of the different types of career paths or job opportunities throughout the company.” – Maria Kraimer, human resources professor at Rutgers University
Advise employees on setting and achieving career goals, including short-term and long-term objectives. Helping them will also strengthen their loyalty to the company.
7. Promote a positive work environment to keep employees happy.
Company culture is crucial to employee happiness. “Happy employees make for a happy company. Within the office, we’ll publicly acknowledge accomplishments, provide a group lunch, reserve a prime parking space or change a title. We’ll also help employees to grow and develop, whether by taking on new desired responsibilities or challenges, taking courses to learn new skills, or furthering knowledge of the company by traveling on company business trips.” – Jakki Liberman, president of Bumkins
8. Build up employees to boost their happiness.
Continually empowering employees helps establish and maintain happiness. “If you’re looking to keep an employee by giving [them] a raise, it’s already too late. Find people who share the operational values of your organization from the outset, test for fit early and allow growth opportunities to express that value.” – Zachary Watson, associate at Greenberg Gross LLP
9. Set an example to keep employees happy.
Good leaders set an example and set the tone for office culture. “One can’t underestimate the importance of walking into the office as the boss with a smile on my face and making sure I give the same feeling of importance to everyone.” – Jon Sumroy, business consultant and strategic advisor at Poseidon Holdings Ltd.
10. Always say thank you to preserve employee happiness.
Don’t underestimate the power of recognition and thanking employees for a job well done. “In my experience, employees rarely become unhappy or leave solely over money. When they do become disenchanted, it is usually because they don’t like their boss, aren’t engaged or feel like they have stopped learning. A positive culture and workplace environment helps a lot, as it encourages teamwork and
communication, increasing engagement and opportunities for teammates to learn from each other. We also do periodic shoutouts to people at all levels of the organization for great work or superior effort. These kudos cost nothing but provide important public recognition for a job well done, effectively compensating people in the form of social currency, which is highly valued.” – Gary Beasley, co-founder and CEO of Roofstock
11. Recognize and reward employees frequently to boost happiness.
Showing appreciation for your employees goes beyond money. “Reward frequency is more important than size. Business feedback indicates that smaller, frequent positive feedback and rewards will keep people happy longer than a single large, infrequent happy event. Even the biggest awards or raises ‘wear out’ in less than a year, with most employees responding better to small doses every few days.” – Ron Friedman, author of The Best Place to Work
12. Offer benefits beyond the basics to keep employees happy.
Creating a great employee benefits plan that includes health and wellness options fosters loyalty and happiness. “There are many ways to supplement salary by assisting employees in other areas of their lives. You can offer an extra level of life insurance or disability insurance for employees to protect their incomes. Other ancillary benefits, such as dental, optical and wellness, are all well received by employees. And gym memberships and transit benefits are great perks to keep employees happy and healthy. It is important to provide higher benefits so your employees know that you truly care about them and their families.” – Bobby Hotaling, founder of Hotaling Insurance Services
According to a 2021 Gallup report, most employees say it would take more than a 20 percent pay increase to leave a good manager who keeps them engaged and happy at work.
Why is employee happiness good for business?
Employees with positive attitudes are valuable assets for your team. Here are six reasons why it’s worth your efforts to improve employee morale at your business.
1. Happy employees are smarter workers.Happiness and autonomy go hand in hand. Research from PwC showed that nearly half of employees are willing to give up a 20 percent raise for more control over how they work – and that includes more than just where they work. When you instill confidence in employees and empower them to make decisions about their work, they are happier and more engaged in that work. And, in turn, they make better decisions that can help propel your business forward.
2. Unhappy workers quit.Gallup’s State of the Global Workplace: 2022 report showed that within the United States, 50 percent of workers reported feeling stressed daily, while 22 percent reported feeling sad. Unhappy workers are more likely to leave for a new job. In fact, 1 in 4 people surveyed by Job Sage reported quitting a job for their mental health.
When a workspace is unhealthy, it impacts employee retention. This makes employee turnover inevitable, placing additional stress on your business as you direct resources and efforts to interview candidates and train new hires.
3. Happy employees are more creative.The impact of happiness on creativity is well documented. An American Psychological Association study of more than 600 individuals found that on days people reported feeling enthusiastic, energetic or excited, they also reported feeling more creative. Creativity drives innovation, which is critical to the growth of your business.
4. Happy employees provide better customer service.When employees are unhappy, it impacts customers. In a PwC report, 42 percent of customers revealed they would pay more for a positive and friendly customer service experience. Additionally, 65 percent stated that a positive customer service experience was more influential than advertising.
5. Happy workers get more accomplished.A University of Oxford Saïd Business School study showed that happy employees don’t necessarily work more hours; they just get more done. The study of 1,800 call center employees found that happy employees completed work in less time. They made more calls per hour than unhappy employees and recorded 13 percent higher sales.
6. Happiness is infectious.According to a 2021 Wildgoose study, 57 percent said having a “work best friend” makes work more enjoyable. Strong relationships with colleagues improve happiness and impact the entire team’s energy. When you create a pleasant company culture, it maximizes the positive impact throughout your business. This boosts overall employee engagement and strengthens camaraderie among your staff.
Workplace friends help reduce employee burnout and stress while boosting overall happiness and productivity.
Happiness starts with key business decisionsUnhappy employees are a significant cost to any business, but you can’t rely on pay increases to turn things around. Employers and employees can benefit from a company culture that emphasizes recognition, trust, open communication and work-life balance. By addressing the key issues that keep employees down, you can create a happier team and a more successful business.
Casey Conway and Marci Martin contributed to this article. Some source interviews were conducted for a previous version of this article.
