happiness

what is 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

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