Can You Increase Your Happiness? What the Science Says
Happiness sometimes feels like a mystery; either you have it, or you don’t, right? But over the past two decades, psychology has begun to treat happiness (or more precisely, subjective well-being) as a legitimate topic of empirical investigation. One central question: How much of our happiness is under our control, and what can we do to boost it?
One of the most influential researchers in this area is Sonja Lyubomirsky, whose work has shaped how we think about the pursuit of happiness. In what follows, I’ll sketch some of her ideas and then weave in findings from large meta-analyses and intervention studies. The goal is: to offer evidence-based strategies that really have empirical backing.
Theoretical Foundations: What Determines Happiness?
The “Sustainable Happiness Model” (Lyubomirsky et al.)
Lyubomirsky, Sheldon & Schkade (2005) proposed a heuristic model of the determinants of well-being, often depicted as a “pie chart,” dividing influences into three domains:
Set point / genetics — baseline predisposition to a certain level of happiness
Life circumstances — things like income, marital status, health, living conditions
Intentional activities — what we choose to do (e.g. gratitude, kindness, meaning)
They estimated that about 50% of happiness might be due to genetic or baseline factors, 10% due to life circumstances, and 40% due to intentional activities. (Later work has critiqued or revised these proportions, but the core claim is that a nontrivial portion of happiness is under our control via activity.) PMC+3sonjalyubomirsky.com+3sonjalyubomirsky.com+3
In their more recent “Revisiting the Sustainable Happiness Model” (Sheldon & Lyubomirsky, 2019/2021), they acknowledge limitations of the strict pie-chart metaphor, note that effects of intentional activities may be more modest than once thought, and refine the theoretical framework to include ideas such as hedonic adaptation (i.e. we get used to positive changes) and how to prevent that adaptation. sonjalyubomirsky.com+1
Thus, the updated view is more cautious: yes, our actions matter, but effect sizes may be smaller, they may wane over time, and the fit between person and activity matters a lot.
Why intentional activities matter
Lyubomirsky and colleagues argue that the biggest lever we have is in how we live, what we pay attention to, the behaviors we cultivate, cognitive reframings, social connection, and so on. Their experiments aim to isolate specific intentional activities to test whether they can causally boost well-being. PMC+3sonjalyubomirsky.com+3sonjalyubomirsky.com+3
Empirical Evidence: What the Studies Show
Lyubomirsky’s controlled interventions
In a foundational experiment, Lyubomirsky, Sheldon, and colleagues ran a 6-week intervention in which participants engaged in positive activities (like writing gratitude letters or visualizing their “best possible selves”) and compared to control groups. They found increases in well-being in the intervention groups. sonjalyubomirsky.com+2sonjalyubomirsky.com+2
In later work, additional studies have used kindness interventions and “counting blessings” (gratitude) tasks. For instance, a kindness intervention (doing five acts of kindness on a specific day) was one of their tested manipulations. sonjalyubomirsky.com+3PMC+3sonjalyubomirsky.com+3
These studies generally support the claim that intentional positive activities can boost subjective well-being (life satisfaction, positive emotion) at least in the short to medium term.
Moderators & boundary conditions
Not everyone benefits equally. Some factors that influence effectiveness:
Duration and frequency: Interventions of longer duration or repeated practice tend to yield stronger effects. sonjalyubomirsky.com+3BioMed Central+3SpringerLink+3
Person–activity fit: Whether a given activity “fits” someone’s personality, values, and context influences how effective it is. Lyubomirsky emphasizes this a lot. sonjalyubomirsky.com+2sonjalyubomirsky.com+2
Adaptation / hedonic treadmill: Over time, people may adapt to positive changes, reducing their impact. Thus interventions need variation and novelty. sonjalyubomirsky.com+2sonjalyubomirsky.com+2
Study quality and control groups: Some earlier positive findings may have been inflated by low-quality designs or weak comparison groups. Better-controlled and preregistered studies tend to find smaller effect sizes. BioMed Central+2SpringerLink+2
Initial baseline and psychological distress: People with lower well-being or more distress often show larger gains (a “ceiling effect” for highly happy people). BioMed Central+2SpringerLink+2
Practical, Evidence-Backed Strategies to Boost Happiness
Across dozens of studies, several intentional practices stand out as reliably effective in boosting well-being. One of the simplest and best-studied is gratitude journaling, sometimes called “counting blessings.” Research shows that regularly writing down a few things you’re grateful for, perhaps once or twice per week, can lead to small but consistent increases in happiness. A large meta-analysis covering 145 studies across 28 countries confirmed that gratitude practices improve well-being across cultures, though the benefits tend to be strongest when the practice feels authentic rather than forced (PNAS, 2024).
Another powerful approach involves acts of kindness or altruism. In Lyubomirsky’s early intervention trials, participants were asked to complete five intentional acts of kindness on a single day each week—things like helping a neighbor, offering a genuine compliment, or supporting a colleague. Those who did so showed meaningful gains in positive emotion and life satisfaction (Lyubomirsky et al., 2011). The key is that kindness works best when it feels self-chosen and genuine rather than obligatory.
A third evidence-based exercise is the “best possible self” visualization, where individuals imagine a future in which they’ve realized their goals and values. This practice, tested in multiple controlled experiments, reliably increases optimism and positive affect, particularly when it’s combined with concrete steps toward those imagined futures (Lyubomirsky & Sheldon, 2011).
Savoring and positive memory recall are also effective. Taking a moment to slow down and fully experience a pleasant event, through noticing sensory details or reflecting on why it felt meaningful, helps lengthen the emotional impact of good experiences and counters the brain’s natural adaptation to pleasure. Similarly, using personal strengths and aligning daily actions with one’s core values have been shown to enhance both meaning and engagement in life. These strengths-based interventions often have moderate and durable effects when people intentionally use their top strengths in new ways (Bolier et al., 2013).
Finally, almost every researcher in this field emphasizes social connection as a cornerstone of happiness. Reaching out to friends, expressing gratitude to loved ones, or sharing experiences with others consistently predicts higher life satisfaction. The benefits tend to arise more from the quality of relationships than from the number of social contacts.
Because humans adapt quickly to repeated stimuli, variety matters too. Lyubomirsky’s more recent work suggests that rotating among different positive activities—say, practicing gratitude one week and acts of kindness the next—helps sustain gains and prevent “hedonic adaptation” (Sheldon & Lyubomirsky, 2021).
In short, the science points toward an encouraging but realistic message: happiness can be nurtured through intentional, well-chosen practices that fit your personality and values. The changes may be modest, but when repeated and adapted over time, they accumulate, creating a more enduring sense of well-being.
Common Misconceptions & Caveats
“Happiness is fixed.” While genetics and baseline tendencies matter, the evidence suggests we do have some margin of influence through how we live.
“If I do these exercises, I’ll be happy forever.” Effects tend to be modest, and some fade with time. Maintenance matters.
“More is always better.” Overdoing or compulsively chasing happiness can lead to frustration or guilt.
“All interventions work equally for everyone.” Fit, timing, and individual differences moderate impact.
“Circumstances don’t matter at all.” Even though their share may be smaller, life circumstances (health, socioeconomic stability, stressors) still matter.
Lyubomirsky herself warns that positive psychology is often oversimplified when translated into “6 tips in 6 minutes” in popular media. The real work of cultivating happiness is gradual, requires sustained effort, and must be tailored to the individual. Greater Good+2sonjalyubomirsky.com+2
Suggested Structure for an Ongoing Practice
Baseline self-assessment. Use a validated scale (e.g. Subjective Happiness Scale, or other well-being measures) to gauge where you are now.
Select 1–2 strategies to try (e.g. gratitude + kindness) for a 4–8 week period.
Record or journal your efforts (what you did, how you felt).
Rotate or vary the activities periodically to reduce adaptation.
Check in at follow-up (e.g. after 3–6 months) to see which practices stuck or helped.
Refine & personalize. Drop what doesn’t resonate; emphasize what does.
References
Bolier, L., Haverman, M., Westerhof, G. J., Riper, H., Smit, F., & Bohlmeijer, E. (2013). Positive psychology interventions: A meta-analysis of randomized controlled studies. BMC Public Health, 13, 119. https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-119
Kraiss, J. T., ten Klooster, P. M., Noordzij, M. L., Hulsbergen, M., & Bohlmeijer, E. T. (2022). Effects of psychological interventions on well-being: A meta-analysis based on the Mental Health Continuum. Journal of Happiness Studies, 23, 1347–1369. https://link.springer.com/article/10.1007/s10902-022-00545-y
Lim, J., Putnam, M., & Kwon, H. (2022). Comparing positive psychology interventions to active psychological interventions: A systematic review and meta-analysis. Frontiers in Psychology, 13, 963820. https://pmc.ncbi.nlm.nih.gov/articles/PMC9638203/
Lyubomirsky, S., Dickerhoof, R., Boehm, J. K., & Sheldon, K. M. (2011). Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being. Emotion, 11(2), 391–402. https://pmc.ncbi.nlm.nih.gov/articles/PMC4380267/
Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131. https://sonjalyubomirsky.com/wp-content/uploads/2024/03/Sheldon-Lyubomirsky-2019.pdf
Sheldon, K. M., & Lyubomirsky, S. (2021). Revisiting the Sustainable Happiness Model and pie chart: The role of intentional activity in well-being. The Journal of Positive Psychology, 16(3), 1–10. https://sonjalyubomirsky.com/wp-content/uploads/2024/03/Sheldon-Lyubomirsky-2021.pdf
Tomczyk, S., Isler, E., & Krick, A. (2025). Positive changes in daily life: A meta-analysis of low-intensity positive psychology interventions. Frontiers in Psychology, 16, 11811679. https://pmc.ncbi.nlm.nih.gov/articles/PMC11811679/
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2024). A global meta-analysis of gratitude interventions: Effects on well-being and mental health. Proceedings of the National Academy of Sciences, 121(18), e2425193122. https://www.pnas.org/doi/10.1073/pnas.2425193122
Further Reading & Science-Based Practice
1. The Good Life: Lessons from the World's Longest Scientific Study of Happiness — Robert Waldinger & Marc Schulz (2023)
Drawn from the Harvard Study of Adult Development, an 85-year longitudinal study, this book explores what truly sustains happiness over a lifetime. Its central finding is clear and deeply human: strong, supportive relationships are the most reliable predictor of long-term well-being.
→ Goodreads
2. Bittersweet: How Sorrow and Longing Make Us Whole — Susan Cain (2022)
Grounded in emerging research on emotion and meaning, Cain’s book explores how acknowledging sadness, impermanence, and longing can actually deepen joy and resilience. It bridges psychological science with cultural insight, reminding us that well-being includes the full emotional spectrum.
→ Goodreads
3. Positive Psychology: The Science of Happiness and Flourishing (3rd Edition) — William C. Compton & Edward Hoffman (2019)
A widely used academic text that synthesizes empirical findings in positive psychology, including mindfulness, gratitude, strengths, and flow. Each chapter offers evidence-based activities, making it useful for both clinicians and curious readers seeking practical applications of the science.
→ Goodreads
4. How to Feel Loved: The Five Mindsets That Get You More of What Matters Most — Sonja Lyubomirsky & Harry Reis (forthcoming, 2026)
Lyubomirsky’s next major publication, co-authored with relationship scientist Harry Reis, builds on decades of happiness research to explore how connection and belonging shape emotional well-being. It promises a blend of rigorous science and actionable insight on how to create more loving, supportive relationships.
→ Sonja Lyubomirsky’s Publications
5. Happier, No Matter What: Cultivating Hope, Resilience, and Purpose in Hard Times — Tal Ben-Shahar (2021)
Written by a Harvard-trained positive psychologist, this book draws on new research in resilience and meaning-making to show how happiness can coexist with life’s difficulties. Ben-Shahar integrates empirical findings with reflective exercises rooted in self-compassion and hope.
→ Goodreads
6. The Happiness Policy Handbook: How to Make Happiness and Well-Being the Purpose of Your Government — Laura Musikanski, Rhonda Phillips, & Jean Crowder (2019)
While policy-focused, this evidence-based book translates decades of happiness research into community and institutional practice, offering a unique systems-level view of how well-being can be fostered at scale.
→ Goodreads
Online Hubs for Science-Based Activities:
Greater Good Science Center (UC Berkeley) – Free, peer-reviewed “happiness practices” and activities backed by research.
→ https://greatergood.berkeley.edu/Action for Happiness – Evidence-based courses and downloadable calendars for daily well-being practices.
→ https://actionforhappiness.org/PositivePsychology.com Tools Library – Empirically validated exercises for gratitude, kindness, and self-compassion.
→ https://positivepsychology.com/positive-psychology-exercises/Mindfulness-Based Stress Reduction (MBSR) online programs – Research-backed mindfulness training used in hundreds of studies.
→ https://palousemindfulness.com/
