The document analyzes Warren Buffett's keys to happiness through the lens of positive psychology concepts. It discusses how Buffett finds meaning and joy in his career in investing, builds strong relationships, and expresses gratitude through philanthropic donations. These aspects help Buffett achieve well-being and life satisfaction despite facing hardships like market downturns. Overall, the document examines how Buffett's simple lifestyle and values around work, relationships, and generosity contribute greatly to his high levels of happiness and serve as lessons for others.

1. The secrets of happiness learned from an old man in Nebraska.
Among all 50 states in the U.S, Nebraska is not the famousest
one. However, an old man named Warren Buffett who lives in
Nebraska attracts attention from the world. Warren Buffett is a
91 year old man who was born in Nebraska and spent his whole
life there. He is one of the richest men on the planet as the CEO
of Berkshire Hathaway. Unlike all other giant companies that
have its product, Warren Buffett made all his fortune by
investing and putting trust in other companies through the stock
market. As a professional investor, the stock market is his
Disneyland and he describes himself as the happiest person with
the best job in the world. Although he made huge fortunes
through his career, money is not the factor that brought him
happiness. His gratitude, his career which is also his passion,
and his good relationship with others are the keys.
To start with, his career must be the most important
contribution to his happiness. Warren Buffett was born right
after The Great Depression with a father who works in the stock
industry. He encountered stocks and purchased his first stock
when he was 9. After he made a few dollars on his first stock,
he enjoyed the feeling of sitting there, doing nothing and money
makes money for you. After he had a brief touch with the stock
market, he read all related books from the library, applied to
Columbia business school to study investing. It is not hard to
tell his passion and how much he loves investing. After he
graduated, he applied to work for his professor for free in a
hedge fund and started his own investing career a few years
later when he went back to Nebraska. Based on his early life
experiences, we know he loved investing before he made any
large fortune from it. The reason for him to choose this industry
is solely because he enjoyed it and he is passionate about it.I
believe that contributes greatly to his happiness as Mayo Health
clinic research shows that “Identifying what you enjoy doing is
the first step to having well-mental health.” The first suggestion

2. Warren Buffett offered to young college students is “Finding
what you love, and building a career upon it.” In my opinion,
there is a sharp contrast between career and work. A career is a
job you love and you would not feel tired even if you devote
yourself and spend all the time on it. It is as enjoyable as a 15
year old boy spending all his casual time on Playstation.
However, finding a job simply means finding a place to spend
time painfully and get a salary to pay your bills. Warren Buffett
chose to build a career instead of finding a job. Despite all his
fortune, the process of work and investing are enough for him to
demonstrate his personal value and find joy. The money is not
the purpose or point, the work itself is. He said he is tap
dancing to work, in my eyes, he is tap dancing to his
Disneyland.
Despite having a successful career, there were hard times for
him in his career, just like hard times for anyone. His secret of
staying happy is simple: “do not yield ,do not blame others and
do not be emotional.” Back in 2008, when the financial crisis
affected the whole market, Warren Buffett’s investments were
also deeply affected. It is not possible to escape all hardships,
so it is important to learn how to face them. Unlike many CEOs
who were overwhelmed in that crisis, Warren Buffett had a
better attitude. He enjoys not only the winning parts of his
career but also the process of fixing mistakes and learning from
mistakes. It is common for people to get depressed and down
when difficulties occur, however, these hardships are minor
when we look back 5 years later. Warren Buffett chose not to
sacrifice his long term level of happiness due to temporal
hardships. Facing hardships is normal, the way he handles it is
the secret for him to stay happy.
Besides his career, his donation and showing gratitude also
increase his level of happiness. After he made a huge fortune
through investing, he did not choose to live a luxury life. He
maintains his traditional and thrifty lifestyle. He still lives in
his house bought in 1956 and drives his old sedan from 10 years
ago. It is not hard to see that Warren enjoys the process of

3. making money, but not spending it. Materialism and monetary
wealth a did not bring him happiness, thus he decided to donate
it. After leaving 5% of his wealth to his children, he decided to
donate the rest to the Gates foundation. Unlike some wealthy
people who choose to donate their money to their own
foundation as a way to escape tax, Warren donated all to Bill
Gates which gives the Gates foundation full authority to spend
it. Since Bill and Warren hold a strong relationship for more
than dozens years, Warren knows he is the best person to
manage and utilize these money in the most effective way.
Warren Warren truly believes that this money can be better
used to help the poorest in the world rather than sitting in his
account. As a 91 year old man, there is little place for him to
increase his happiness by spending his money besides donating.
The UCB Ph.D. researcher Summer Allen also supports this
phenomenon that “Expressing gratitude has many benefits for
individuals health and increasing happiness.” In Warren’s eyes,
money beyond a point is pointless if people do not know how to
spend it meaningfully. This money is more needed for
disadvantaged kids and females in African compared to himself.
Donating them maximum both his and the recipient's happiness
level.
Warren and Bill’s relationship is far more than the topic of
charity, instead Warren holds a strong relationship with many
close friends such as Bill Gates, Charlie Munger and even his
close employees. There is one famous quote from him that he
defines success as “Do the people you care about love you
back.”. Without good relationships and love with close friends
and family, life is a disaster no matter how much wealth you
have. Harvard also concluded similar results that the 75 years
long psychology research determined that a strong and good
relationship with close people is the key to happiness. In
Warren’s eyes, he is building his career in areas he enjoys and
with close people he loves. While many fortune 500 CEOS
expect their employees to work as long as possible(Covert),
Warren Buffett thinks treating their employees like family is a

4. better way. In Berkshire Hathaway headquarters, there are only
25 staff who work closely with Warren Buffett every day for
dozens of years. It is more like family members who choose to
spend most of their life together. Besides that, Warren Buffett
has been viewed as the best investor by CEOs from all over the
world such as Coca-Cola. As major shareholders, Warren simply
put trust into them and gave them the highest autonomous power
to operate companies. There is a little confrontation between
him and different CEOs. Doing business with close friends and
making a good outcome together is his method. Based on all
these stories and evidence, I would argue that Warren knows the
importance of having a good relationship with people,
especially the close ones, and he is applying his understanding
to daily-life to remain a healthy and positive relationship with
others. By doing so, he increases both his and others’ happiness
level.
In conclusion, I would recommend learning from Warren
Buffett. While most people only think he is good at buying
stocks, his lifestyle is more attractive to me. When people all
define happiness with complicated scientific vocabulary,
Warren Buffett uses his real-life example to answer the question
“what is happiness?”. Living a simple life, doing things you like
with people you like and not taking life’s simple pleasures for
granted.
Work Cited
Allen, Summer. “The Science of Gratitude.” Greater Good
Science Center, UC Berkeley. May 2018. pp. 1-6, 27-40
Covert, Bryce. “The Richest Man in China Is Wrong. 12-Hour
Days Are No ‘Blessing.’” The New
York Times. 21 April 2019.
https://www.nytimes.com/2019/04/21/opinion/jack-ma-996.html
Accessed 31 Jul. 2019.
Mayo Clinic Staff. “Depression and anxiety: Exercise eases

5. symptoms.” Mayo Clinic. 27. Sept.2017.
https://www.mayoclinic.org/diseases-conditions/depression/in-
depth/depression-and-exercise/art-20046495 Accessed
2.25.2021
Marcel Schwantes. “ Bill Gates Said Warren Buffett Helped
Him Define Success in a New Way.” INC. 06 Feb.2020.
https://www.inc.com/marcel-schwantes/bill-gates-said-warren-
buffett-helped-him-define-success-in-a-new-way-here-it-is-in-a-
few-
words.html#:~:text=Warren%20Buffett's%20new%20definition
%20of,about%20love%20you%20back%3F'&text=Not%20all%2
0of%20us%20can,in%20an%20economy%20of%20love.
Accessed 3.11.2021
Waldinger, Robert. “What Makes a Good Life? Lessons from
the Longest Study on Happiness.” TED.
November 2015.
https://www.ted.com/talks/robert_waldinger_what_makes_a_go
od_life
_lessons_from_the_longest_study_on_happiness?language=en
Linguistics 12 Writing Assignment #2:
Analytical Lens Paper-
Writing through the lens of positive psychology
Purpose of Assignment:
· apply various concepts (disciplinary frameworks) from our
readings on positive psychology to a real person/situation
· transfer writing strategies that we have learned to another
discipline (positive psychology)
· Use topic specific vocabulary on positive psychology and
collocations

6. Details & requirements:
· 1200-1500 words
· MLA Format
· Source Usage:
· You must use at least 4 sources from our Ling 12 Unit 2
reader compilation
· If you choose to analyze a fictional person or someone you do
not know, you may use ONE outside source to introduce them
· This might be the citation of the film, book, show, or news
story that discusses your chosen person
· You may NOT use outside sources that discuss positive
psychology
· Vocabulary: You must use and put in red bold 10 words from
our unit 2 vocabulary handouts
Due Dates:
· Outlines due: Thursday february 18th, @ 11:59pm
· Rough Drafts Due: Thursday, February 25th @ 11:59pm
· Final Drafts Due: Friday, March 12, @ 11:59pm
Background:
By now, you have completed many readings on positive
psychology, also known as the science of happiness. By now,
you have also learned that in many disciplines, instructors focus

7. on knowledge transformation instead of knowledge display.
This means that instructors want to see that you understand
course concepts by applying them to the real world. So, in order
to apply the disciplinary frameworks that we have learned in
positive psychology (Maslow’s hierarchy of needs, materialism,
hedonic adaptation, gratitude, physical health, etc) you are
going to take on the roll as an expert in psychology, and you
will analyze the happiness of a person/character of your choice.
Task Part 1:
Choose one person to analyze. You have 4 options for this part.
This person can be*:
1. A real person and someone you know well
a. Example: your mom, dad, another relative, a friend, etc.
2. A fictional (fake) character from a movie, book, or TV show
of your choice
a. Example: Harry Potter, a character from your favorite Korean
Drama
3. A celebrity who you do not know personally, but know about
and are interested in
a. Example: Miley Cyrus, your favorite K-pop singer, Jack Ma
4. A fictional character who you have made up (you decide their
persona, culture, job, lifestyle, etc. You will have to get very
specific with the details of their personality and background,
but you can do it!)
a. Example: a wealthy college student from Los Angeles
studying abroad in France who is very homesick but pursuing
her passion of fashion design; a software engineer in Silicon
Valley who is part of the hustle culture, works out daily, but
doesn’t have time for friends
*You may also choose someone who has passed away (died)

8. Task Part 2 (Prompt & Guiding Questions):
Based on your expert knowledge as a professional psychologist,
analyze the happiness levels of your chosen person by using the
disciplinary frameworks (key terms/concepts) from our
readings. In order to complete this analysis, consider the
following questions. You definitely do NOT need to answer all
of these questions, but they are meant to help you generate
ideas.
1. Is your chosen person more happy or unhappy? Why might
this be?
2. What culture does your person come from? How might this
contribute to their values or lifestyle choices? How does this in
turn affect their happiness?
3. What does your chosen person do for a living (what’s their
job)? How might this contribute to their happiness levels? Do
they enjoy their job? Do they enjoy a work-life balance?
4. What socioeconomic class does your person belong to? How
might this affect their happiness?
5. Does your chosen person express gratitude often? How might
this affect their happiness?
6. Does your chosen person fulfill all of Maslow’s hierarchy of
needs? Which needs are met and which needs are unmet?
7. Does your chosen person engage in meaningful relationships?
How might this affect their happiness?
Advice: Do not choose too many aspects to analyze. Choose 2-3
disciplinary frameworks and go deep with each one. It is likely
that you will spend 2+ paragraphs per aspect!

9. Structure of your Analytical Lens Paper:
Introduction:
· Provide a brief overview of the person you chose. Get specific
with details like name, age, interests, job, class, values, culture,
etc. (knowledge display)
· Language note: You will likely use the simple present to talk
about these things unless you choose a person who is dead
· Thesis: State to what extent they are happy (very happy?
Somewhat happy? Very unhappy?) and provide a reasoning for
why based on the concepts that we have covered. (knowledge
transformation- arguing)
Body Paragraphs: In your bodies, you will need to combine
describing (knowledge display/providing facts) with analysis
(knowledge transformation/ application)
· Provide specific evidence from the life of your chosen person.
This will likely be stories or anecdotes illustrating the
behavior/values/decisions of your chosen person. (knowledge
display-describing behavior)
· Apply our course concepts to these behaviors/decisions
(Knowledge transformation- applying key concepts to the
behavior)
· Some disciplinary frameworks include: hedonic adaptation,
materialism, gratitude, health, relationships, money, basic
needs, etc
· Answer the question: How does this behavior contribute to
their happiness? What would our authors say about this
behavior?
· Advice!! you may have 2-3 body paragraphs per disciplinary
framework that you discuss! Remember, do not include too
many details at once and take it slow.
· I have noticed that some students only briefly describe certain

10. concepts; however, thoroughly introduce the concept that you’re
working with. You might have a whole paragraph discussing the
disciplinary framework and then another paragraph applying it
to your chosen person.
· For example, if you are talking about Rudy Rong and
materialism, you will need to explain what materialism is (1
paragraph) and then in another paragraph you might mention
how Rudy Rong exemplifies materialism (1 paragraph).
Conclusion:
· End your analysis with some additional insights, not just a
summary of your body paragraphs. Questions to develop your
conclusion include:
· What can this person do to become happier?
· What can we learn from this person overall?
· How might increasing our happiness affect our own life?
Others lives?
· What should we value in life?
· Are any aspects more important in obtaining happiness than
others?
· What have you learned from this unit?
· How should we view happiness?
· How do we typically view: money, relationships, work,
material wealth, basic needs? And how SHOULD we view
them?
· What advice would you give someone in order to be happy?
· Does this advice only apply to your character or a broader
audience/group of people?
Criteria: What Amy Joy is Looking For
Assignment Element
Introduction (can be 1-2 paragraphs) Author provides
appropriate and enough background information of the chosen
person for a reader who is not familiar with them. A complex or
working thesis statement is used at the end of the introduction.
10

11. Body paragraphs support the thesis statement by using
appropriate language patterns of describing, arguing, and
analyzing based on their chosen person. Body paragraphs are
developed using relevant evidence from our readings.
25
The author engages in knowledge transformation. This is
accomplished by applying disciplinary frameworks (key
concepts) from the readings to the behaviors of the chosen
person.
25
Conclusion offers unique insight, applying techniques
mentioned in the conclusion video and handout.
10
Language has been proofread and minimal errors are made in
verb tenses, word forms, and clauses. At least 10 new
vocabulary words are included and bolded in red.
20
Cohesion devices and logical organization are used to express
complex relationships between paragraphs and sentences. This
helps the reader follow along and goes beyond “adding
information” as seen in the cohesion handout.
10
Sources & Citations:
Happiness:
Allen, Summer. “The Science of Gratitude.” Greater Good
Science Center, UC Berkeley. May 2018. pp. 1-6, 27-40.

12. Waldinger, Robert. “What Makes a Good Life? Lessons from
the Longest Study on Happiness.” TED.
November 2015.
https://www.ted.com/talks/robert_waldinger_what_makes_a_go
od_life
_lessons_from_the_longest_study_on_happiness?language=en
McLeod, S. A. (2020, March 20). Maslow's hierarchy of needs.
Simply Psychology.
https://www.simplypsychology.org/maslow.html
Money:
Ducharme, Jamie. “This Is the Amount of Money You Need to
Be Happy, According to Research.” Money.com, 14 Feb. 2018.
http://money.com/money/5157625/ideal-income-study/
Accessed 31 Jul. 2019
Norton, Michael. How to Buy Happiness. TED. November 2011.
https://www.ted.com/talks/michael_
norton_how_to_buy_happiness?language=en.
Shyong, Frank. “To be young, rich and Chinese in America:
Amid all that flashy spending, a sense of loss”LATimes, 13
Aug. 2016, https://www.latimes.com/local/california/ la-me-
headlines- chinese-fuerdai-20160707-snap-story.html. Accessed
31 Jul. 2019.
Siebold, Steve. “Interviewing over 1,200 Rich People Has
Taught Me Exactly How Money Affects the
Most Important Things in Our Lives.” Business Insider, 31 Aug.
2015, www.businessinsider.com/ how-money-affects-the-most-
important-things-in-life-2015-8. Accessed 31 Jul. 2019.

13. The Hedonic Treadmill – Are We Forever Chasing Rainbows?
Positive Psychology,https://positivepsychology.com/hedonic -
treadmill. Accessed 31 Jul. 2019.
Success:
Bennett, Nick. “The Secret Of Success - Is It
Happiness?”Forbes, 18 Nov. 02018.
https://www.forbes.com/sites/nickbennett1/ 2018/11/18/ the-
secret-of-success-is-it-
happiness/ #4d744c716aa9. Accessed 31 July. 2019.
Covert, Bryce. “The Richest Man in China Is Wrong. 12-Hour
Days Are No ‘Blessing.’” The New
York Times. 21 April 2019.
https://www.nytimes.com/2019/04/21/opinion/jack-ma-996.html
Accessed 31 Jul. 2019.
Qiqing, Lin, and Zhong, Raymond. “‘996’ Is China’s Version of
Hustle Culture. Tech Workers Are
Sick of It.”The New York Times. 29 APr. 2019,
https://www.nytimes.com/2019/04/29/
technology/china-996-jack-
ma.html?login=smartlock&auth=login-smartlock. Accessed 31
Jul.
2019.
How to cite a show or movie:

14. Gloria Peng
Ling 12 Paper 2 draft
Amy Lashmet
25 February 2021
Happiness: an individual’s choice
Barack Obama is an American citizen, who was born in
Honolulu, Hawaii. He is an African American who became the
first black president of the United States. Famously known as
Obama, his full name is s are Barack Hussein Obama II. He has
great socioeconomic status and a sequence of life events from
his childhood to his current age. As a happy and jovial person,
he beat all odds from an African background to being the 44th
president of the United States. His involvement and interest in
politics took a course when he graduated from Columbia
University, where served as an organizer of one of the
communities in Chicago. He later found a better interest in
government and law, which led to his enrolment at Harvard law
school. During his study at the Harvard law school, he also beat
odds to become the first black president of the Harvard law
review. He graduated from his law studies and executed various
government and leadership mandates, where he became a state
representative of Illinois. He later became president of the
United States in the year 2008. From the situations and the
circumstances witnessed in Obama’s life, he still managed to
become a happy person. Various situations such as
discrimination and other factors had all reasons to diminish him
but he still managed to pursue happiness. His jovial nature is
presentable in all aspects and circumstances, from the public to
his home.Comment by Amy Lashmet: vague
do you mean a difficult sequence?
how is this related to his SES? why do these ideas appear

15. together?
Due to his demanding occupation, balancing work-life is
challenging to Obama since it is not simple to achieve complete
happiness. Situations in the workplace may not be very
appealing as desired and this may be the reason for his unhappy
moments. His main aim is to enjoy his life wholly in everything
he does. Obama’s happiness relies on his friends, relationships,
and family. Spending time with the people he feels free with
creates joyful moments and healthy life. However, there are
poor relationships that may result in the unhappy state of an
individual hence causing stressful moments to them. This can
lead to illness, mental health, and substance usage since the
affected person does not find any reason to be happy. This is a
clear indication of how work-life balance is important to the
happiness of an individual.Comment by Amy Lashmet: do you
have evidence for this? you are allowed one outside
sourceComment by Amy Lashmet: wc
anticipated?Comment by Amy Lashmet: do you have an example
of an unhappy moment?Comment by Amy Lashmet: ??Comment
by Amy Lashmet: I am confused about the purpose of this
paragraph. Is it to explain the importance of work life balance?
or to show an example of Obama?
i would separate those ideas into 2 paragraphs
Obama’s personality and behavior are accorded as brilliant and
have contributed much towards his quality of life (Bennett). As
witnessed he advocates for peace and happiness in all
circumstances and situations. From various circumstances and
conditions involving his activities, it is realized that all his
endeavors aim to create peace and happiness. He is an
ambassador of peace and happiness at all times. Such an
implementation proves one of the sources of his all-time
happiness and pleasure. Besides, he also values family. For any
person, the family is an important aspect that entirely creates
the happiness that any individual needs. Family is a source of

16. all matters and aspects in one’s life that always result in
happiness and comfort. For his quality life and treasure of
family, Obama creates and realizes happiness in all dimensions.
The presence of his family members, from home and away, also
contributes to his happiness. As he states about the unity and
the togetherness of his family he also implements various
mandates and executions that account for the particular aspect.
To find his happiness and joy, he travels for far distances and to
various regions to meet distant family members. In such
endeavors, it is witnessed that he is always smiling and has
contentment with his family, a good illustration of the
happiness he earns.Comment by Amy Lashmet: you basically
say the same thing over and over but give no examples of what
you meanComment by Amy Lashmet: wc
AWKComment by Amy Lashmet: wcComment by Amy
Lashmet: no cohesion
i have repeated this several times throughout the quarter. You
cannot use "besides, "Comment by Amy Lashmet: do you know
what this means?
lots of vague academic words that don't really make
senseComment by Amy Lashmet: use an example from his book
or a source
Considering that Obama believes in self-happiness, challenges
may occur but they do not force him to stop being happy.
Obama believes that he is fully responsible for his happiness
and not the materialistic things such as spending money on
expensive luxuries. The challenges that may occur in the place
of work may be stressful but he does not get disturbed. This is a
clear indication that it is of no benefit to have a long day in the
place of work and end up stressed at home. It is good to find the
things that bring joy at times when things seem to be difficult.
For Obama, being with his family is the best state since he finds
his happiness from the family members (Waldinger). Moreover,

17. when having challenges for example the failed partnerships in
the place of work that is not an excuse enough to make him lose
his happy mood. Obama once advised people that the best way
to have a good day is to be happy and being happy does not
mean depending on someone to be your happiness since you can
only depend on the things you do to be happy.Comment by Amy
Lashmet: using sources incorrectly
waldinger doesn't talk about obama- but relationships.
you need to discuss the research and then apply it to
obamaComment by Amy Lashmet: when? what is your source?
According to The World Happiness Report, which investigated
the state of global happiness in 156 countries, showed that the
United States ranks 18th (Bloom). Obama, as a president, is
committed to carrying out various activities and trying to make
the country feel happier. Dealing with various conditions may
lead to a tiresome situation where one loses one mood of
happiness. Regardless of the stressful moments, Obama finds
happiness from his surroundings considering that he has the
basic needs he requires and by appreciating everyone around
him and all the work he does. Obama has his career in Law and
he has practiced his rights as a civil lawyer in Chicago. During
his leadership, his greatest desire for the people was for them to
remain happy and hopeful in everything they did. His leadership
portrayed his willingness to help the people, for example
providing shelter to the street people since that was one of his
happy moments. He believed that it is of importance to make
people by providing for them what they want if you have it all.
His position as a president did not prevent him from interacting
with other people and helping them. Living a simple and happy
life with his family is all he considered the best life.Comment
by Amy Lashmet: VT
he is no longer the presidentComment by Amy Lashmet: how do
you know this? source?Comment by Amy Lashmet: wcComment

18. by Amy Lashmet: ??
From the different circumstances and conditions that he attends
to, Obama displays a unique character that clearly illustrates his
desire for peace and happiness. This kind of nature can be
considered as one of his sources of happiness. In his profession,
he handles various matters regarding the nation’s different
circumstances and endeavors without loss of temper or oneself.
Besides, his speeches usually advocate for peace and happiness
in all situations, and this can be deduced from his facial
expressions, which shows how he manages to keep jovial and
happy irrespective of circumstances and conditions (2021).
Obama’s reaction to the respective circumstances and
conditions is a clear illustration and witness of his happiness.
Besides his professional endeavors and basic necessities, he has
an involvement with the world and other people, an illustration
of his happiness. Among the circumstances that show his
peaceful and happy nature are the numerous times he is caught
on camera as he laughs and shows his gratitude to other people
(Allen). Such illustrations show the different reactions that he
possesses during different circumstances. These conditions have
a clear indication of his happiness and the passion to relay it to
other people.Comment by Amy Lashmet: vague
we also don't "attend to" conditionsComment by Amy Lashmet:
relate this to a LING 12 sourceComment by Amy Lashmet: see
comment aboveComment by Amy Lashmet: overusing this word
jovial is not very common so to see it multiple times in an essay
is noticeable and oddComment by Amy Lashmet: what is the
citation?
author last nameComment by Amy Lashmet: ?? wcComment by
Amy Lashmet: incorrect use of a source
In conclusion, we can learn that happiness is a choice that is
made by an individual regardless of the situation they are going
through. Obama is one of the characters that believe happiness

19. does not come from the possessions that one owns but the
positive attitude that people create from their daily life. Though
people might think that his happiness is a result of his
presidency, Obama believed in choosing his happiness from his
surroundings. His family is one source of his happiness since he
spends most of his time with them. The challenges that he faces
in the place of work do not prevent him from being happy. From
Obama’s life, it is important to note that personal happiness is
more important than anything else. Therefore, it is advi sable for
all people to maintain their happiness by doing what they want
and spending time with someone. It is important to choose to be
happy since it is proved that happiness is an individual’s choice
from their surroundings.
Reference
Allen, Summer. “The Science of Gratitude.” Greater Good
Science Center, UC Berkeley. May 2018. Pp.1-6, 27-40.
Barack Obama - Leadership, Happiness and Success | Robert
Holden, Ph.D.. Robert HoldenPh.D. (2021). Retrieved 21
February 2021, from
https://www.robertholden.com/blog/barack-obama-leadership-
happiness-and-success/.
Bennett, Nick. “The Secret Of Success - Is It Happiness?”
Forbes, 18 Nov. 02018.
https://www.forbes.com/sites/nickbennett1/ 2018/11/18/ the-
secret-of-success-is-it-happiness/ #4d744c716aa9. Accessed 31
July. 2019.
Bloom, Laura Begley. “Ranked: The 20 Happiest Countries In
The World.” Forbes, Forbes Magazine, 29 Oct. 2020,
www.forbes.com/sites/laurabegleybloom/2020/03/20/ranked-20-
happiest-countries-2020/.

20. Waldinger, Robert. “What Makes a Good Life? Lessons from
the Longest Study on Happiness.” TED. November 2015.
Https://www.ted.com/talks/robert_waldinger_what_makes_a_go
od_life
_lessons_from_the_longest_study_on_happiness?Language=en
Americans are unhappier than ever — here's how to find joy in
troubled times
A new poll found Americans are the unhappiest they've been in
50 years, but there are ways to feel happier — even during a
global pandemic.
Rather than noticing what you don’t have, pause to give
gratitude for what you do have.
Getty Images
April 20, 2020, 2:13 PM PDT / Updated June 16, 2020, 12:23
PM PDT
By Nicole Spector
Americans are the unhappiest they've been in 50 years,
according to the COVID Response Tracking Study, conducted in
late-May by NORC at the University of Chicago. Only 14% of
respondents said they were very happy, down 31% from the
same period in 2018.
During such painful times, the idea of cultivating personal
happiness might seem trivial — selfish, even — but it might
just be more important now than ever before.
“All of this negative energy taxes the mind, body and spirit,”
says Carla Marie Manly, a clinical psychologist and author of
“Joy From Fear: Create The Life Of Your Dreams By Making
Fear Your Friend.” “As such, it’s vital to intentionally
counteract this toxic, fearful energy with a conscientious

21. investment in creating happiness.”
‘Happiness Lab’ professor Laurie Santos shares 5 ways to feel
betterLaurie Santos, a professor of psychology at Yale
University who teaches the class “The Science of Well -Being”
(an online version is presently free on Coursera), argues the
importance of cultivating happiness for its potential health
benefits alone. “There's evidence that positive moods can boost
our immune system and can protect us from respiratory viruses,
so it's not something to feel guilty about; it's a smart strategy
just like washing our hands.”
But how does one actually boost happiness during a global
pandemic? It’s certainly not as simple or tactile as washing
one’s hands — but there are actions we can take to manifest joy.
Here’s what experts recommend:
· 1. Double down on physical self-care — especially
exercise.Gretchen Rubin, author of numerous books including
“The Happiness Project” and host of the weekly podcast
“Happier with Gretchen Rubin,” says that the first step in
boosting happiness is to take care of your body. “Your physical
experience will always influence your emotional experience,”
she says. “And exercise is the magical elixir of life.” Even light
yoga or taking a quick walk can do the trick, Manly says,
adding: “Research shows that a mere 12 minute walk is
sufficient to create an upbeat, happy mood.”
·
· 2. Meditate. “You’ll actually foster inner joy by slowing to
meditate for even five minutes at a time,” says Manly.
“Meditation increases feel-good neurochemicals, as it reduces
stress hormones such as adrenaline and cortisol.”
·
· 3. Improve sleep hygiene. A good night’s sleep is hard to
come by when you’re self-quarantined in a global pandemic, but
rest is crucial to both physical and mental wellness. Take extra
measures to at least try to regulate your sleep. “I recommend
setting an alarm to go to bed, just as you set one to wake up in

22. the morning,” says Rubin.
·
· 4. Connect with other people. “Ancient philosophers and
contemporary scientists agree that connecting with people is
truly important,” Rubin says, adding that even if we’re alone in
quarantine, we mustn’t deprive ourselves of social interaction.
“We’re fortunate that we have so much technology we can use
to connect with people who aren’t nearby. Now is also the time
to look out for our loved ones who may not know how to use
these technologies. Make sure they’re not left out or isolated.”
·
· 5. Make your bed and declutter your space. “A lot of people
feel more inner calm and happiness when their outer
surroundings are more clutter-free,” says Rubin, who wrote the
book, “Outer Order, Inner Calm.” “Decluttering can be difficult
now, with more people home and a heavier load on your
household, but whatever you can do can help give you a sense
of control over your life. Making your bed, for instance,
actually can make you feel better.”
·
· 6. Experience nature — even if that’s just looking at a photo.
We may have to work a bit harder to access nature right now,
with many county and state parks closed, but if you can put that
extra effort in, you’ll likely be happy you did. “Exposure to
natural environments has been linked with better general health
and less stress,” says Allison Buskirk-Cohen, associate
professor and chair of the psychology department at Delaware
Valley University. “Studies have shown that natural
environments are associated with lower brain activity in the
frontal lobes and low frequency brainwaves. In other words, our
brains relax more. For those who are unable to get outside,
there’s also some research indicating that looking at
photographs of natural environments (like pictures of the beach
or the mountains) can have similar effects.”
·
· 7. Say thank you. “Rather than noticing what you don’t have,

23. pause to give gratitude for what you do have,” says Manly. “For
example, if you are unable to take your regular yoga class,
focus instead on the freedom you have to enjoy the myriad
classes [online].” The trick here is to really immerse yourself in
gratitude not only by say, writing down a list of things you’re
grateful for, but by thanking everyone who crosses your path,
including yourself. “Whether you thank the delivery person for
the load of boxed groceries, your partner for bringing you a cup
of tea or yourself for finishing a work project, your happiness
level will increase when gratitude flows,” Manly says.
Participating in acts of gratitude that are larger than yourself
are also highly recommended. For instance, Rubin, who is
located in New York City, feels joy each evening when at 7
p.m., she and her family cheer on healthcare workers from their
window. “One of the best ways to make yourself happy is to
make others happy. So ask yourself, ‘How can I lift other
people’s spirits?’”
Depression and anxiety: Exercise eases symptoms
Sept. 27, 2017, Original article:
https://www.mayoclinic.org/diseases-conditions/depression/in-
depth/depression-and-exercise/art-20046495
By Mayo Clinic StaffDepression and anxiety symptoms often
improve with exercise. Here are some realistic tips to hel p you
get started and stay motivated. When you have depression or
anxiety, exercise often seems like the last thing you want to do.
But once you get motivated, exercise can make a big difference.
Exercise helps prevent and improve a number of health
problems, including high blood pressure, diabetes and arthritis.
Research on depression, anxiety and exercise shows that the
psychological and physical benefits of exercise can also help
improve mood and reduce anxiety.
The links between depression, anxiety and exercise aren't
entirely clear — but working out and other forms of physical
activity can definitely ease symptoms of depression or anxiety

24. and make you feel better. Exercise may also help keep
depression and anxiety from coming back once you're feeling
better.
Regular exercise may help ease depression and anxiety by:
· Releasing feel-good endorphins, natural cannabis-like brain
chemicals (endogenous cannabinoids) and other natural brain
chemicals that can enhance your sense of well-being
· Taking your mind off worries so you can get away from the
cycle of negative thoughts that feed depression and anxiety
Regular exercise has many psychological and emotional
benefits, too. It can help you:
· Gain confidence. Meeting exercise goals or challenges, even
small ones, can boost your self-confidence. Getting in shape can
also make you feel better about your appearance.
· Get more social interaction. Exercise and physical activity
may give you the chance to meet or socialize with others. Just
exchanging a friendly smile or greeting as you walk around your
neighborhood can help your mood.
· Cope in a healthy way. Doing something positive to manage
depression or anxiety is a healthy coping strategy. Trying to
feel better by drinking alcohol, dwelling on how you feel, or
hoping depression or anxiety will go away on its own can lead
to worsening symptoms.
Some research shows that physical activity such as regular
walking — not just formal exercise programs — may help
improve mood. Physical activity and exercise are not the same
thing, but both are beneficial to your health.
· Physical activity is any activity that works your muscles and
requires energy and can include work or household or leisure
activities.
· Exercise is a planned, structured and repetitive body

25. movement done to improve or maintain physical fitness.
The word "exercise" may make you think of running laps around
the gym. But exercise includes a wide range of activities that
boost your activity level to help you feel better.
Certainly running, lifting weights, playing basketball and other
fitness activities that get your heart pumping can help. But so
can physical activity such as gardening, washing your car,
walking around the block or engaging in other less intense
activities. Any physical activity that gets you off the couch and
moving can help improve your mood.
You don't have to do all your exercise or other physical activity
at once. Broaden how you think of exercise and find ways to
add small amounts of physical activity throughout your day. For
example, take the stairs instead of the elevator. Park a little
farther away from work to fit in a short walk. Or, if you live
close to your job, consider biking to work.
Doing 30 minutes or more of exercise a day for three to five
days a week may significantly improve depression or anxiety
symptoms. But smaller amounts of physical activity — as little
as 10 to 15 minutes at a time — may make a difference. It may
take less time exercising to improve your mood when you do
more-vigorous activities, such as running or bicycling.
The mental health benefits of exercise and physical activity may
last only if you stick with it over the long term — another good
reason to focus on finding activities that you enjoy. Starting and
sticking with an exercise routine or regular physical activity can
be a challenge. These steps can help:
· Identify what you enjoy doing. Figure out what type of
physical activities you're most likely to do, and think about
when and how you'd be most likely to follow through. For
instance, would you be more likely to do some gardening in the

26. evening, start your day with a jog, or go for a bike ride or play
basketball with your children after school? Do what you enjoy
to help you stick with it.
· Get your mental health professional's support. Talk to your
doctor or mental health professional for guidance and support.
Discuss an exercise program or physical activity routine and
how it fits into your overall treatment plan.
· Set reasonable goals. Your mission doesn't have to be walking
for an hour five days a week. Think realistically about what you
may be able to do and begin gradually. Tailor your plan to your
own needs and abilities rather than setting unrealistic guidelines
that you're unlikely to meet.
· Don't think of exercise or physical activity as a chore. If
exercise is just another "should" in your life that you don't think
you're living up to, you'll associate it with failure. Rather, look
at your exercise or physical activity schedule the same way you
look at your therapy sessions or medication — as one of the
tools to help you get better.
· Analyze your barriers. Figure out what's stopping you from
being physically active or exercising. If you feel self-conscious,
for instance, you may want to exercise at home. If you stick to
goals better with a partner, find a friend to work out with or
who enjoys the same physical activities that you do. If you don't
have money to spend on exercise gear, do something that's cost-
free, such as regular walking. If you think about what's stopping
you from being physically active or exercising, you can
probably find an alternative solution.
· Prepare for setbacks and obstacles. Give yourself credit for
every step in the right direction, no matter how small. If you
skip exercise one day, that doesn't mean you can't maintain an
exercise routine and might as well quit. Just try again the next
day. Stick with it.
Check with your doctor before starting a new exercise program
to make sure it's safe for you. Talk to your doctor to find out
which activities, how much exercise and what intensity level is
OK for you. Your doctor will consider any medications you take

27. and your health conditions. He or she may also have helpful
advice about getting started and staying motivated.
If you exercise regularly but depression or anxiety symptoms
still interfere with your daily living, see your doctor or mental
health professional. Exercise and physical activity are great
ways to ease symptoms of depression or anxiety, but they aren't
a substitute for talk therapy (psychothera py) or medications.
References
1. Cooney GM, et al. Exercise for depression. JAMA.
2014;311:2432.
2. Peterson DM. The benefits and risks of exercise.
https://www.uptodate.com/contents/search. Accessed Sept. 15,
2017.
3. Greer TL, et al. Improvements in psychosocial functioning
and health-related quality of life following exercise
augmentation in patients with treatment response but
nonremitted major depressive disorder: Results from the
TREAD study. Depression and Anxiety. 2016;33:870.
4. Schuch FB, et al. Exercise as treatment for depression: A
meta-analysis adjusting for publication bias. Journal of
Psychiatric Research. 2016;77:42.
5. Understand physical activity, exercise and your heart. Society
for Cardiovascular Angiography and Interventions.
http://www.secondscount.org/healthy-living/physical-activity-
exercise#.WbGhPWeWzRF. Accessed Sept. 7, 2017.
6. Physical activity and health. Centers for Disease Control and
Prevention. https://www.cdc.gov/physicalactivity/basics/pa-
health/index.htm. Accessed Sept. 7, 2017.
7. Exercise for mental health: 8 keys to get and stay moving.
National Alliance on Mental Illness.
https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-

28. for-Mental-Health-8-Keys-to-Get-and-Stay. Accessed Sept. 7,
2017.
8. Exercise for stress and anxiety. Anxiety and Depression
Association of America. https://adaa.org/living-with-
anxiety/managing-anxiety/exercise-stress-and-anxiety. Accessed
Sept. 7, 2017.
9. Zschucke E, et al. Exercise and physical activity in mental
disorders: Clinical and experimental evidence. Journal of
Preventive Medicine and Public Health. 2013;46:512.
10. Anderson E, et al. Effects of exercise and physical activity
on anxiety. Frontiers in Psychiatry. 2013;4:1.
11. Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester,
Minn. Sept. 19, 2017.
Reprint Permissions: A single copy of these materials may be
reprinted for noncommercial personal use only. "Mayo," "Mayo
Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and
the triple-shield Mayo Clinic logo are trademarks of Mayo
Foundation for Medical Education and Research.
© 1998-2020 Mayo Foundation for Medical Education and
Research (MFMER). All rights reserved.
Robert Waldinger

29. Transcript- What Makes a Good Life? Lessons from the longest
study on happiness
Watch the video here!
https://www.ted.com/talks/robert_waldinger_what_makes_a_go
od_life_lessons_from_the_longest_study_on_happiness/transcri
pt?language=en
00:04
What keeps us healthy and happy as we go through life? If you
were going to invest now in your future best self, where would
you put your time and your energy? There was a recent survey
of millennials asking them what their most important life goals
were, and over 80 percent said that a major life goal for them
was to get rich. And another 50 percent of those same young
adults said that another major life goal was to become famous.
00:42
(Laughter)
00:43
And we're constantly told to lean in to work, to push harder and
achieve more. We're given the impression that these are the
things that we need to go after in order to have a good life.
Pictures of entire lives, of the choices that people make and
how those choices work out for them, those pictures are almost
impossible to get. Most of what we know about human life we
know from asking people to remember the past, and as we
know, hindsight is anything but 20/20. We forget vast amounts
of what happens to us in life, and sometimes memory is
downright creative.
01:28
But what if we could watch entire lives as they unfold through
time? What if we could study people from the time that they
were teenagers all the way into old age to see what really keeps
people happy and healthy?
01:47
We did that. The Harvard Study of Adult Development may be

30. the longest study of adult life that's ever been done. For 75
years, we've tracked the lives of 724 men, year after year,
asking about their work, their home lives, their health, and of
course asking all along the way without knowing how their life
stories were going to turn out.
02:16
Studies like this are exceedingly rare. Almost all projects of
this kind fall apart within a decade because too many people
drop out of the study, or funding for the research dries up, or
the researchers get distracted, or they die, and nobody moves
the ball further down the field. But through a combination of
luck and the persistence of several generations of researchers,
this study has survived. About 60 of our original 724 men are
still alive, still participating in the study, most of them in their
90s. And we are now beginning to study the more than 2,000
children of these men. And I'm the fourth director of the study.
03:06
Since 1938, we've tracked the lives of two groups of men. The
first group started in the study when they were sophomores at
Harvard College. They all finished college during World War II,
and then most went off to serve in the war. And the second
group that we've followed was a group of boys from Boston's
poorest neighborhoods, boys who were chosen for the study
specifically because they were from some of the most troubled
and disadvantaged families in the Boston of the 1930s. Most
lived in tenements, many without hot and cold running water.
03:46
When they entered the study, all of these teenagers were
interviewed. They were given medical exams. We went to their
homes and we interviewed their parents. And then these
teenagers grew up into adults who entered all walks of life.
They became factory workers and lawyers and bricklayers and
doctors, one President of the United States. Some developed
alcoholism. A few developed schizophrenia. Some climbed the
social ladder from the bottom all the way to the very top, and
some made that journey in the opposite direction.

31. 04:27
The founders of this study would never in their wildest dreams
have imagined that I would be standing here today, 75 years
later, telling you that the study still continues. Every two years,
our patient and dedicated research staff calls up our men and
asks them if we can send them yet one more set of questions
about their lives.
04:51
Many of the inner city Boston men ask us, "Why do you keep
wanting to study me? My life just isn't that interesting." The
Harvard men never ask that question.
05:02
(Laughter)
05:12
To get the clearest picture of these lives, we don't just send
them questionnaires. We interview them in their living rooms.
We get their medical records from their doctors. We draw their
blood, we scan their brains, we talk to their children. We
videotape them talking with their wives about their deepest
concerns. And when, about a decade ago, we finally asked the
wives if they would join us as members of the study, many of
the women said, "You know, it's about time."
05:41
(Laughter)
05:42
So what have we learned? What are the lessons that come from
the tens of thousands of pages of information that we've
generated on these lives? Well, the lessons aren't about wealth
or fame or working harder and harder. The clearest message that
we get from this 75-year study is this: Good relationships keep
us happier and healthier. Period.
06:14
We've learned three big lessons about relationships. The first is
that social connections are really good for us, and that
loneliness kills. It turns out that people who are more socially
connected to family, to friends, to community, are happier,

32. they're physically healthier, and they live longer than people
who are less well connected. And the experience of loneliness
turns out to be toxic. People who are more isolated than they
want to be from others find that they are less happy, their health
declines earlier in midlife, their brain functioning declines
sooner and they live shorter lives than people who are not
lonely. And the sad fact is that at any given time, more than one
in five Americans will report that they're lonely.
07:10
And we know that you can be lonely in a crowd and you can be
lonely in a marriage, so the second big lesson that we learned is
that it's not just the number of friends you have, and it's not
whether or not you're in a committed relationship, but it's the
quality of your close relationships that matters. It turns out that
living in the midst of conflict is really bad for our health. High-
conflict marriages, for example, without much affection, turn
out to be very bad for our health, perhaps worse than getting
divorced. And living in the midst of good, warm relationships is
protective.
07:49
Once we had followed our men all the way into their 80s, we
wanted to look back at them at midlife and to see if we could
predict who was going to grow into a happy, healthy
octogenarian and who wasn't. And when we gathered together
everything we knew about them at age 50, it wasn't their middle
age cholesterol levels that predicted how they were going to
grow old. It was how satisfied they were in their relationships.
The people who were the most satisfied in their relationships at
age 50 were the healthiest at age 80. And good, close
relationships seem to buffer us from some of the slings and
arrows of getting old. Our most happily partnered men and
women reported, in their 80s, that on the days when they had
more physical pain, their mood stayed just as happy. But the
people who were in unhappy relationships, on the days when
they reported more physical pain, it was magnified by more
emotional pain.

33. 08:55
And the third big lesson that we learned about relationships and
our health is that good relationships don't just protect our
bodies, they protect our brains. It turns out that being in a
securely attached relationship to another person in your 80s is
protective, that the people who are in relationships where they
really feel they can count on the other person in times of need,
those people's memories stay sharper longer. And the people in
relationships where they feel they really can't count on the other
one, those are the people who experience earlier memory
decline. And those good relationships, they don't have to be
smooth all the time. Some of our octogenarian couples could
bicker with each other day in and day out, but as long as they
felt that they could really count on the other when the going got
tough, those arguments didn't take a toll on their memories.
09:53
So this message, that good, close relationships are good for our
health and well-being, this is wisdom that's as old as the hills.
Why is this so hard to get and so easy to ignore? Well, we're
human. What we'd really like is a quick fix, something we can
get that'll make our lives good and keep them that way.
Relationships are messy and they're complicated and the hard
work of tending to family and friends, it's not sexy or
glamorous. It's also lifelong. It never ends. The people in our
75-year study who were the happiest in retirement were the
people who had actively worked to replace workmates with new
playmates. Just like the millennials in that recent survey, many
of our men when they were starting out as young adults really
believed that fame and wealth and high achievement were what
they needed to go after to have a good life. But over and over,
over these 75 years, our study has shown that the people who
fared the best were the people who leaned in to relationships,
with family, with friends, with community.
11:12
So what about you? Let's say you're 25, or you're 40, or you're
60. What might leaning in to relationships even look like?

34. 11:23
Well, the possibilities are practically endless. It might be
something as simple as replacing screen time with people time
or livening up a stale relationship by doing something new
together, long walks or date nights, or reaching out to that
family member who you haven't spoken to in years, because
those all-too-common family feuds take a terrible toll on the
people who hold the grudges.
11:55
I'd like to close with a quote from Mark Twain. More than a
century ago, he was looking back on his life, and he wrote this:
"There isn't time, so brief is life, for bickerings, apologies,
heartburnings, callings to account. There is only time for
loving, and but an instant, so to speak, for that."
12:26
The good life is built with good relationships.
12:30
Thank you.
12:31
(Applause)
This Is the Amount of Money You Need to Be Happy,
According to Research
By: Jamie Ducharme- February 14, 2018
Source: http://money.com/money/5157625/ideal-income-study/

35. Money really can buy happiness, as it turns out — but you
might not need as much as you think.
A large analysis published in the journal Nature Human
Behavior used data from the Gallup World Poll, a survey of
more than 1.7 million people from 164 countries, to put a price
on optimal emotional well-being: between $60,000 and $75,000
a year. That aligns with past research on the topic, which found
that people are happiest when they make about $75,000 a year.
But while that may be the sweet spot for feeling positive
emotions on a day-to-day basis, the researchers found that a
higher figure — $95,000 — is ideal for “life evaluation,” which
takes into account long-term goals, peer comparisons and other
macro-level metrics.
The researchers, from Purdue University, also found that it may
be possible to make too much money, as far as happiness is
concerned. They observed declines in emotional well-being and
life satisfaction after the $95,000 mark, perhaps because being
wealthy — past the point required for daily comfort and
purchasing power, at least — can lead to unhealthy social
comparisons and unfulfilling material pursuits.
Still, the findings don’t mean that getting a huge raise won’t
lead to individual satisfaction: It simply suggests, according to
the researchers, that a group of people making $200,000 a year
is likely no happier than a group of people making $95,000. The
well-documented “hedonic treadmill” phenomenon also suggests
that people adjust relatively quickly to their newly flush bank
accounts, with happiness leveling back off over time.
In the new study, the researchers note that their estimates
pertain specifically to individuals, and ideal household income
is likely higher. Plus, while the figures in the paper represent
global estimates, earning satisfaction also varies widely around
the world, and in urban versus rural areas within countries.
Certain regions — Western Europe, North America, Australia,
New Zealand, East Asia and the Middle East — had higher
financial thresholds for both emotional well-being and life

36. evaluation, while areas including Eastern Europe, Southeast
Asia, Latin America and Sub-Saharan Africa were lower than
the global numbers. All told, the ideal income for life
evaluation ranged from $35,000 in Latin America to $125,000
in Australia and New Zealand.
In North America, the optimal amount for life evaluation was
estimated at $105,000, and the range for emotional well -being
was slated at $65,000 to $95,000.
The researchers didn’t observe significant differences between
men and women, but they did find that education level
influenced monetary ideals. Highly educated people tended to
have loftier income satisfaction points, likely because they had
higher expectations of wealth and were more susceptible to
social comparison.
All said, if your income is below — or above — the
researchers’ ideal threshold, don’t despair. Research suggests
that while money can buy happiness, the quality of your
spending is just as important as the quantity.

37. The Science of Gratitude PDF (click me)
Maslow’s Hierarchy of Needs PDF (click me)
Happiness & Culture:Ranked: The 20 Happiest Countries In The
World
Laura Begley Bloom Senior Contributor
URL: https://www.outsideonline.com/2412484/happiest-
countries-common-traits
At a time like this—when the coronavirus pandemic is sweeping
the globe and has killed over 10,000 people—we need some
happy news. The annual World Happiness Report has just been
released, timed to the UN's annual International Day of
Happiness on March 20. For the third year in a row, Finland has
placed at the top of the list as the happiest country in the world,

38. with Denmark coming in second, followed by Switzerland,
which pushed Norway out of the top three this year. (For tips on
how people in Finland stay so happy, check out “Coronavirus
Advice: The Happiest People In The World Share 5 Ways To Be
Happy.”)
And while it seems like a strange time to be evaluating
happiness, the editors of the report point out that challenging
times can actually increase happiness. “The global pandemic
poses great risks for some of the main supports for well-being,
most especially health and income,” the editors explain. “As
revealed by earlier studies of earthquakes, floods, storms,
tsunamis and even economic crises, a high trust society quite
naturally looks for and finds co-operative ways to work together
to repair the damage and rebuild better lives. This has led
sometimes to surprising increases in happiness in the wake of
what might otherwise seem to be unmitigated disasters.”
Taking a Selfie in Finland, which has ranked as the happiest
country in the world for the third year GETTY
The reason that people get happier in the face of disasters?
“People are pleasantly surprised by the willingness of their
neighbors and their institutions to work in harness to help each
other,” the editors write. “This delivers a heightened sense of
belonging, and pride in what they have been able to achieve by
way of mitigation. These gains are sometimes great enough to
compensate for the material losses.”
The World Happiness Report is an annual survey by the
Sustainable Development
Solution

39. s Network for the United Nations. It looks at the state of global
happiness in 156 countries, ranking countries using the Gallup
World Poll and six factors: levels of GDP, life expectancy,
generosity, social support, freedom and corruption income. The
World Happiness Report was originally launched in 2012.
The United States raised one point in the 2020 World Happiness
Report. Here, a couple is pictured on the rim of the grand
canyon GETTY
This year, things have improved slightly for the United States.
The U.S. ranked number 18—a slight uptick from last year when
it ranked 19, although it’s still far below its 11th place ranking
in the first World Happiness Report. Last year’s report
explained it: “The years since 2010 have not been good ones for
happiness and well-being among Americans.”
So where did other major countries fall on the list? The United
Kingdom was at number 13 (up two spots from 2019), Germany
was again at 17, Japan was at 62 (down four spots from 2019),
Russia was at 73 (down five spots) and China was at 94 (down
one spot).
Besides the happiest countries, the World Happiness Report also
looked at the places where people are the unhappiest. This year,
Afghanistan was named the unhappiest place in the world,
followed by South Sudan and Zimbabwe.
For the first time, the 2020 report also ranked the happiest cities

40. around the world. The top 10 is dominated by Scandinavian
cities, with Finland’s capital of Helsinki ranking as the happiest
city in the world.
On the other end of the spectrum, the unhappiest cities have
some common themes. Most are located in underdeveloped
countries and have experienced war (Kabul in Afghanistan,
Sanaa in Yemen), armed conflict (Gaza in Palestine), civil war
(Juba in South Sudan, Bangui in the Central African Republic),
political instability (Cairo in Egypt) or devastating natural
catastrophes (Port-au-Prince in Haiti).
The editors of the report say their ranking is different from
other city lists in that their report doesn’t just rely on factors
that researchers consider relevant. “Our ranking relies on city
residents’ self-reports of how they themselves evaluate the
quality of their lives,” say the editors. “Arguably, this bottom-
up approach gives a direct voice to the population as oppos ed to
the more top-down approach of deciding ex-ante what ought to
matter for the well-being of city residents.”
Read on for the top 20 happiest countries in the world, as well
as the 10 unhappiest places, the 10 happiest cities and the 10
unhappiest cities. And wherever you are, try to stay happy,
despite it all.
By the sea in Finland, the happiest country in the world.
GETTY

41. World's 20 Happiest Countries
1. Finland
2. Denmark
3. Switzerland
4. Iceland
5. Norway
6. Netherlands
7. Sweden
8. New Zealand
9. Austria
10. Luxembourg
11. Canada
12. Australia
13. United Kingdom
14. Israel
15. Costa Rica
16. Ireland
17. Germany
18. United States
19. Czech Republic
20. Belgium
A deserted village in Afghanistan, the unhappiest country in the
world. GETTY

42. World's Unhappiest Countries
1. Afghanistan
2. South Sudan
3. Zimbabwe
4. Rwanda
5. Central African Republic
6. Tanzania
7. Botswana
8. Yemen
9. Malawi
10. India
Biking through Helsinki, the happiest city in the world. GETTY
World’s Happiest Cities
1. Helsinki, Finland
2. Aarhus, Denmark
3. Wellington, New Zealand
4. Zurich, Switzerland
5. Copenhagen, Denmark
6. Bergen, Norway
7. Oslo, Norway
8. Tel Aviv, Israel
9. Stockholm, Sweden

43. 10. Brisbane, Australia
Overlooking Kabul, the unhappiest city in the world. GETTY
World’s Unhappiest Cities
1. Kabul, Afghanistan
2. Sanaa, Yemen
3. Gaza, Palestine
4. Port-a-Prince, Haiti
5. Juba, South Sudan
6. Dar es Salaam, Tanzania
7. Delhi, India
8. Maseru, Lesotho
9. Bangui, Central African Republic
10. Cairo, Egypt
What the Happiest Countries in the World Have in CommonA
new United Nations report finds that Scandinavian nations
continue to be the happiest in the world. Here's why.
In late March, the United Nations published the 2020 World
Happiness Report, a comprehensive look at what makes the

44. most contented countries work so well. For the seventh year in a
row, the Nordic nations of Finland, Denmark, Iceland, Norway,
and Sweden dominated the top ten. While rankings are based on
several factors, including political rights and economic equality,
these countries have a few key metrics in common: low
corruption rates, universal public services, and great access to
the outdoors.
For many of these countries, not only is nature within easy
reach, but it’s an important part of their cultures. For the
Scandinavian nations that take up six of the top-ten spots, the
term friluftsliv, which literally translates to “open-air living,”
denotes “a philosophical lifestyle based on experiences of the
freedom in nature and the spiritual connectedness with the
landscape,” according to “Friluftsliv: The Scandinavian
Philosophy of Outdoor Life,” an article in The Canadian Journal
of Environmental Education.
Sweden, which ranked seventh on the list, found that nearly
one-third of all residents participate in outdoor recreation at
least once a week and, in a country that strives for economic
equality, nearly 50 percent of the population has access to a
summer home. Denmark, ranked second, has forest schools for
children to encourage learning in the outdoors at a young age,
and one Danish study from 2019 found that children from
greener neighborhoods were less likely to develop mental
illness. The country is also home to the world’s most bike-

45. friendly city, Copenhagen (though it’s not alone: many of the
happiest countries have ideal cities for cyclists). And Finland,
which topped the list, boasts 188,000 inland lakes and forests
that cover 75 percent of the country.
Finland, Norway, and Sweden also have “freedom to roam”
policies, or “everyman’s rights,” which allow residents and
visitors alike to hike or camp nearly anywhere, including on
private land. It’s also part of the region’s approach to work-life
balance: many businesses in Scandinavian countries encourage
employees to go outside each day, even implementing policies
that set aside time in the workday for fresh air. The most
important part of their outdoor philosophy, though, is how they
embrace the cold, dark winter months, as is expressed in the
popular saying of Norwegian origin that’s now used throughout
the region: “There’s no such thing as bad weather, only bad
clothes.” Parents in Scandinavia are known to let their babies
nap outside in freezing temperatures to help them sleep better
and longer, Finns embrace harsh conditions with their sauna
culture, and when the Danes and Swedes aren’t skiing, sledding,
or to tobogganing, they’re practicing hygge, which loosely
translates to being cozy.
“For many of these countries, not only is nature within easy
reach, but it’s an important part of their cultures.”
The other countries that rounded out the top ten—Switzerland,
the Netherlands, New Zealand, Austria, and Luxembourg—are

46. also well-known adventure hubs. With its iconic snowcapped
peaks, Switzerland is one of Europe’s most popular ski and
hiking destinations. New Zealand has a system of ten Great
Walks that allow even relatively inexperienced backcountry
hikers to experience some of the country’s most beautiful
landscapes for days and weeks at a time. The Netherlands is an
established haven for cyclists, with residents making more than
25 percent of their daily trips via bike.
The UN’s Sustainable Development