Happiness Almanac Reveals 47 Ways to Be Happier

You Are Happier If…
The Happiness Almanac
Science-based Facts and Figures On
Your Subjective Well Being
(excerpts)
1

You Are Happier If
You Have
2
http://positivepsychologyprogram.com/perma-model/#seligman-perma-model
mike@affluentadvisors.com

You Are Happier If
You Have the Right Mix of
Genetics, Circumstances and
Self-Determination
3https://s3.amazonaws.com/happify-marty-prod-user-uploads/SciHappiness_Happify-01.png

You Are Happier If
You Live in the Blue
Countries
4https://en.wikipedia.org/wiki/Satisfaction_with_Life_Index

You Are Happier If
You Live in
these Countries
5
http://unsdsn.org/resources/publications/world-happiness-report-2013/

You Are Happier If
You Live in
the Blue Cities
6
http://www.gallup.com/poll/146645/Boulder-Colo-Leads-Metro-Areas-Wellbeing.aspx

You Are Happier If
You Live in a
Smaller Town
7
http://www.citylab.com/design/2011/10/urban-rural-happiness-debate/290/

You Are Happier If
You Are Healthy
8
http://www.dailymail.co.uk/news/article-2333817/Marriage-secret-happiness-Tying-knot-
makes-content-money-children-having-degree.html

You Are Happier If
You Eat Good Food
9
http://skincarestudiosd.com/foods-that-make-you-happy/

You Are Happier If
You Don’t Eat Bad Food
10http://goodnewsplanet.com/foods-will-make-happy/

You Are Happier If
You Aren’t an Addict
11http://http://www.journalofhappiness.net/articles/pdf/v02i02/1.pdf
/

You Are Happier If
You Exercise
(Taking a Walk)
12

You Are Happier If
You Exercise
(Meditation)
13
http://www.pennmedicine.org/mindfulness/programs/foundation-courses/class-effectiveness.html

You Are Happier If
You Exercise
(Have Good Posture, Walk Tall and Stretch)
14
http://www.fastcompany.com/3041688/body-week/the-surprising-and-powerful-links-between-posture-and-mood
http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

You Are Happier If
You Exercise
(Yoga)
15
http://www.ijoy.org.in/viewimage.asp?img=IntJYoga_2013_6_1_11_105937_f9.jpg

You Are Happier If
You Get Enough Sleep
16
On-call Physician’s Moods After Sleep Deprivation
http://www.thoracicmedicine.org/article.asp?issn=1817-1737;year=2013;volume=8;issue=1;spage=22;epage=27;aulast=Wali

You Are Happier If
You Take a Walk Through
Nature (better than city)
17
http://personal.lse.ac.uk/mackerro/happy_natural_envs.pdf

You Are Happier If
You Smile (Unless You Fake It)
Making people smile to fix a bad mood
can backfire and reminds them of how
unhappy they are
18
http://www.sciencedirect.com/science/article/pii/S0022103114000286

You Are Happier If
You Are Female
19

You Are Happier If
You Are White
(in the US)
20

You Are Happier If
You Go To Church
21
/socialcapital.wordpress.com/tag/life-satisfaction/
www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

You Are Happier If
You Go To Church
(maybe even if you don’t believe)
22
/socialcapital.wordpress.com/tag/life-satisfaction/
www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

You Are Happier If
You Are An Extrovert
23
I = Introversion
E= Extroversion
http://www.wsj.com/articles/SB10001424127887324144304578621951399427408

You Are Happier If
It is Noon
24
http://hl7standards.com/blog/2014/03/20/quantifying-happiness/

You Are Happier If
It is the Weekend
25
http://www.gallup.com/poll/107692/social-time-crucial-daily-emotional-wellbeing.aspx

You Are Happier If
You are In a Social
Environment 6+ Hours a Day
26
http://www.gallup.com/poll/107692/social-time-crucial-daily-emotional-wellbeing.aspx

You Are Happier If
You are Under 21 or Over
69 Years Old (In The U.S.)
27
http://www.pnas.org/content/107/22/9985.figures-only
Happiness At Different Ages

You Are Happier If
You are Under 25
in Poorer Countries
28
http://www.theatlantic.com/health/archive/2014/11/where-age-equals-happiness/382434/

You Are Happier If
You Graduate from
College
29
http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/

You Are Happier If
You Are Employed or
Retired (not unemployed)
30http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/
Differences in Happiness by Employment Status

You Are Happier If
Your Work Is This
31
https://gssdataexplorer.norc.org/
Rank Occupation Happiness Index
1 Clergyman 2.66
2 Actor 2.51
3 Architect 2.47
4 Firefighter 2.44
5 Police officer 2.40
6 Physician 2.39
7 Teacher 2.38
7 Economist 2.38
7 Real estate agent 2.38
10 Electrical engineer 2.37
10 College professor 2.37
12 Accountant 2.36
13 Sales representative 2.35
14 Dental hygienist 2.33
15 Civil engineer 2.31
15 Bricklayer 2.31
17 Computer systems analyst 2.30

You Are Happier If
Your Work Is NOT This
32
https://gssdataexplorer.norc.org/
Rank Occupation Happiness Index
49 Welder 2.16
51 Telephone operator 2.15
51 Waiter 2.15
51 Security guard 2.15
51 Painter 2.15
55 Licensed practical nurse 2.14
56 Aircraft mechanic 2.12
57 Forklift operator 2.09
58 Cashier 2.08
58 Automobile mechanic 2.08
60 Data entry clerk 2.07
61 Construction worker 1.98
62 Janitor 1.93

You Are Happier If
You Commute to Work Less
33
http://ftp.iza.org/dp1278.pdf
http://www.tandfonline.com/doi/abs/10.1080/16078055.2014.903723#aHR0cDovL3d3dy50YW5kZm9ubGluZS5jb20v
ZG9pL3BkZi8xMC4xMDgwLzE2MDc4MDU1LjIwMTQuOTAzNzIzQEBAMA==
http://bikeportland.org/2013/01/30/bike-commuters-are-happiest-and-other-psu-research-tidbits-82448

You Are Happier If
You Make More Money
(Up to a Point)
34http://greatergood.berkeley.edu/article/item/the_economics_of_happiness/

You Are Happier If
You Make More Money
(Up to a Point: Life Satisfaction Remains
Constant as Country Income Increases)
35
http://www.thetexaseconomy.org/people-places/profiles/media/12-2149-GDPandHappiness_46
0W.png

You Are Happier If
You Spend Money on
Experiences, Not Things
36
http://www.fastcoexist.com/3043858/world-changing-ideas/the-science-of-why-you-should-sp
end-your-money-on-experiences-not-thing

You Are Happier If
You Spend Money on
Others
37
http://greatergood.berkeley.edu/images/application_uploads/norton-spendingmoney.pdf

You Are Happier If
You Are Concerned Less with
Money and More with Love
38
http://internal.psychology.illinois.edu/~ediener/publication.html

You Are Happier If
You Have Intrinsic (not
Extrinsic) Goals
39
The Path Taken: Consequences of Attaining Intrinsic and Extrinsic Aspirations in Post-College
Life http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736104/
Attainment of the intrinsic aspirations related positively to happiness.
Attainment of the extrinsic aspirations for money, fame, and image was unrelated to
happiness and related slightly negatively to psychological health.

You Are Happier If
You Focus
(Don’t Let Your Mind Wander)
40
http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy
H
a
p
p
i
n
e
s
s
Mind Wandering State

You Are Happier If
Focus (47% of the time
your mind wanders)
41
http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy

You Are Happier If
You are Curious
42
http://psychfaculty.gmu.edu/kashdan/publications/MOEM_curiosity_wb_and_meaning.pdf

You Are Happier If
You Listen to Upbeat Music
43
http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html
People that Try to Feel Better Did; While People Who Just
Listen to Music Feel The Same

You Are Happier If
You Are Busy but Not
Rushed
44
http://www.scientificamerican.com/article/happiness-means-being-just-rushed-enough/

You Are Happier If
You Work On One or More
“Signature Strengths” Every
day
45
http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html

You Are Happier If
You Focus On Your “Signature
Strengths” (List)
46
http://www.viacharacter.org/www/

You Are Happier If
Perform an Act of Kindness (once a week;
no extra benefit for more)
Variety, frequency and motivation also play a role
47
http://health.usnews.com/health-news/news/articles/2013/01/24/acts-of-kindness-can-make-you-happier

You Are Happier If
You Generate Incremental,
‘Small Wins’
48
https://hbr.org/2011/05/the-power-of-small-wins

You Are Happier If
You Are Around People with
Similar Incomes
49
http://www.lisdatacenter.org/wps/liswps/614.pdf
http://inequality.org/happiness-and-inequality-study/
http://www.bbc.co.uk/blogs/thereporters/markeaston/2011/02/happiness_work_sleep_and_bicyc.html
Inequality
WellBeing

You Are Happier If
You Write a Thank You Letter
Once Every Three Months
50
http://www.synapticscoop.com/?p=438

You Are Happier If
You Keep a Gratitude Journal
(3 Good Things about your day)
51
http://www.synapticscoop.com/?p=438
http://www.spring.org.uk/2007/09/practicing-gratitude-can-increase.php
25% Boost
In 10 Weeks

You Are Happier If
You Have High Respect /
Prestige Among Your Peers
(Not Socioeconomic Status)
52
http://www.researchgate.net/publication/225088354_The_Local-Ladder_Effect_Social_Status_and_Subjective_Well-Being

You Are Happier If
You Have High Community
Standing
53
http://greatergood.berkeley.edu/article/item/who_is_happiest

You Are Happier If
You Receive Recognition
54
https://www.tinypulse.com/resources/the-effects-of-employee-recognition-and-appreciation

You Are Happier If
You Have 5 or More Close
Friends
55
http://www.amazon.com/gp/product/0465024114/?tag=viglink20618-20
0%
10%
20%
30%
40%
50%
60%
70%
5 or More Friends
How Much More Likely to be 'VERY'
Happy

You Are Happier If
You Know Other Happy
People Nearby
56
http://www.nytimes.com/2008/12/05/health/05happy.html?_r=3&

You Are Happier If
You Don’t Think About
Trying to Be Happy’
57
http://www.ncbi.nlm.nih.gov/pubmed/21517168
-35%
-50%
75%
Feel Positive Emotions Life Satisfaction Depressive Symptoms
People Putting Greatest Emphasis on
Happiness (Compared to Others)

You Are Happier If
You Multi-task Over Long Periods;
Do One Thing Over Shorter Periods
58
https://hbr.org/2015/02/when-multitasking-makes-you-happy-and-when-it-doesnt

You Are Happier If
You Don’t Procrastinate
59
http://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703613
http://www.chatelaine.com/health/is-procrastination-making-you-unhappy/
70% of Procrastinators
Are Less Happy than the
average person
A survey of 10,000
found that
procrastination had
some negative effect
on the happiness of
94% of respondents

You Are Happier If
You Are In Control of
Your Life
60
http://www1.eur.nl/fsw/happiness/hap_cor/desc_cor.php?sssid=11279

You Are Happier If
You Are Tall
At Least 5’9” For Men
61
http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

You Are Happier If
You Are At Least 5’2” and
Less Than 6’0”
For Women
62
http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

You Are Happier If
You Are Very Beautiful
(The Most Have a 10% Advantage Over the Least)
63
http://ftp.iza.org/dp5600.pdf

You Are Happier If
You Are Born First
64
http://www.researchgate.net/publication/232537191_Birth_order_and_happiness_A_preliminary_study

You Are Happier If
You Embrace Your Roots
In studies of immigrant students, greater ethnic
identity is associated with 10% greater life
satisfaction
65
http://cretscmhd.psych.ucla.edu/events/PhinneyPaper.pdf
+10%

You Are Happier If
Your Priorities are on Family or
Altruism
66
http://link.springer.com/article/10.1007/s11205-007-9138-y#/page-1

You Are Happier If
You Are Married
67

You Are Happier If
You are Healthy, Married & Retired
68
http://arxiv.org/ftp/arxiv/papers/1112/1112.5802.pdf
Bad
Health
Fair Health
(Baseline)
Excellent
Health
Married
Never
Married
(Baseline)
Divorced,
Widowed,
Separated
Unemploy
ed
Retired
(Baseline)
Working
Health Married Employment
Series1 -8.25% 0.00% 20% 10% 0% -5% -9% 0% -3%
-15.00%
-10.00%
-5.00%
0.00%
5.00%
10.00%
15.00%
20.00%
25.00%
Impact

You Are Happier If
You Don’t Have Kids Or
They Have Moved Out
69
http://www.penguinrandomhouse.com/books/59967/stumbling-on-happiness-by-daniel-gilbert/9781400077427

You Are Happier If
You Have Not Had a
Newborn Child This Year
70
http://link.springer.com/article/10.1007/s13524-014-0321-x

You Are Happier If
You are a Parent, Then
You are an Excellent Parent
71
http://www.pewresearch.org/files/2014/02/FT_parenting-happiness-link.png

You Are Happier If
You Have Two Children
or Less
72
http://link.springer.com/article/10.1007/s13524-014-0321-x
http://usatoday30.usatoday.com/news/health/wellness/story/2012-05-03/parents-happiness-population-survey/54767508/1

You Are Happier If
You Get in the “Flow”
(Immersive Activity that is consistent with but challenging
to your skills)
73
http://www.amazon.com/Good-Business-Leadership-Making-Meaning/dp/014200409X
1. Set goals that have clear and
immediate feedback
2. Become immersed and
focused on a particular
activity.
3. Pay attention to what is
happening in the moment
4. Learn to enjoy immediate
experience
5. Proportion your skills to the
challenge at hand

You Are Happier If
You Have The Right Amount
of Neuro-chemicals
74
Note: While some
Healthcare professionals
focus on this aspect
first in treating
depression, it is the most
difficult to quantify.
The correct level for
each individual varies, and
often takes several
months..
https://en.wikipedia.org/wiki/Neurochemistry

You Are Happier If
You …
75
http://big.assets.huffingtonpost.com/2013_HappinessMatrix_1.png

You Are Happier If
You …
76
http://big.assets.huffingtonpost.com/2013_HappinessMatrix_1.png

You Are Happier If
You Are Republican
77
http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/39-3/

You Are Happier If
You Move on to the Next
“Level”
78
http://www.amazon.com/gp/product/0446563048

You Are Happier If
All Components of Your
Being are Met
79
https://en.wikipedia.org/wiki/Virginia_Satir

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