The How of Happiness: A New
Approach to Getting the Life You
Want by Sonja Lyubomirsky
Everyone Should Read This Book!
A groundbreaking, practical guide to attaining happiness based on
innovative scientific research, The How of Happiness is a powerful
contribution to the field of positive psychology and a gift to people who
have sought to take their happiness into their own hands. Drawing upon
years of her own pioneering research with thousands of men and women,
psychologist Sonja Lyubomirsky reveals that much of our capacity for
happiness is within our power. Detailing an easy-to- follow plan, including
exercises in new ways of thinking and understanding our individual
obstacles, The How of Happiness offers a positive and empowering way to
sustain a new level of joy in our lives.
Personal Review: The How of Happiness: A New Approach to
Getting the Life You Want by Sonja Lyubomirsky

Sonja Lyubomrisky is a psychology professor at UC Riverside and a true
scholar in this field emerging field of happiness research. I have been
strongly recommending this book to all our friends due to the quality of the
insights and the practicality of applying them in our regular lives.
Key takeaways from this book that may be of use to you
1. We think $ will bring lots of happiness for a long time, and actually it
brings a little happiness for a short time.
2. What determines happiness? 10% is situational, 50% is genetic and
the remaining 40% is controllable by us.
3. Express gratitude only once a week but not daily.
4. Visualize your best possible future selves for 1-5-10 years. Break it
down into goals and subgoals for the Best Possible Future Selves. Identify
barrier thoughts (automatic negative thoughts and attack them with rational
emotive questions)
5. Avoid overthinking. Happier the person, the less attention she pays
to how others around her are doing. When you ruminate, Distract your
thoughts or just say STOP, write your ruminations. Learn and acquire new
skills to improve your self-worth. Distance yourself from rumination even
further by contemplating the problem in the context of milky way.
6. Randomize a kind act once a week.
7. Better spouse: Spend five hours more per week being together and
talking with your spouse. Before you part in the morning, find out one thing
that each of you is going to do that day and at the once you come back
from work, discuss that. Create media free zones and time. Rule of 5:1,
Positive to Negative ratio, Increase the quality and quantity of affection,
admiration and appreciation. Application of Michelangelo effect. Increase
the amount of hugging.
8. Coping better using Ellis ABCDE method (Adversity, Belief,
Consquence, Disputation and Energize)
9. Apply Flow concepts to your work and life. Try to work in the zone
where the challenge is greater than the skills but not by too much.
10. Happy people do projects. Set public goals and spend more than
10000 hours towards them.
My points extended to more than 10+ pages and didn't think the
Amazoners would be interested in this. Overall, I strongly recommend you
go and buy this book and apply it to your personal life and be happy.
Don't worry and being happier,
Fred
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