10 Things Science Says Will Make You Happy

Scientists can tell us how to be happy. Really. Here are 10 ways, with the research to prove it.

In the last few years, psychologists and researchers have been digging up hard data on a question previously left to philosophers: What makes us happy? Researchers like the father-son team Ed Diener and Robert Biswas-Diener, Stanford psychologist Sonja Lyubomirsky, and ethicist Stephen Post have studied people all over the world to find out how things like money, attitude, culture, memory, health, altruism, and our day-to-day habits affect our well-being. The emerging field of positive psychology is bursting with new findings that suggest your actions can have a significant effect on your happiness and satisfaction with life. Here are 10 scientifically proven strategies for getting happy.

1. Savor Everyday Moments
   Pause now and then to smell a rose or watch children at play. Study participants who took time to “savor” ordinary events that they normally hurried through, or to think back on pleasant moments from their day, “showed significant increases in happiness and reductions in depression,” says psychologist Sonja Lyubomirsky.
    
2. Avoid Comparisons
   While keeping up with the Joneses is part of American culture, comparing ourselves with others can be damaging to happiness and self-esteem. Instead of comparing ourselves to others, focusing on our own personal achievement leads to greater satisfaction, according to Lyubomirsky.
    
3. Put Money Low on the List
   People who put money high on their priority list are more at risk for depression, anxiety, and low self-esteem, according to researchers Tim Kasser and Richard Ryan. Their findings hold true across nations and cultures. “The more we seek satisfactions in material goods, the less we find them there,” Ryan says. “The satisfaction has a short half-life—it’s very fleeting.” Money-seekers also score lower on tests of vitality and self-actualization.
    
4. Have Meaningful Goals
   “People who strive for something significant, whether it’s learning a new craft or raising moral children, are far happier than those who don’t have strong dreams or aspirations,” say Ed Diener and Robert Biswas-Diener. “As humans, we actually require a sense of meaning to thrive.” Harvard’s resident happiness professor, Tal Ben-Shahar, agrees, “Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable.”
     
5. Take Initiative at Work
   How happy you are at work depends in part on how much initiative you take. Researcher Amy Wrzesniewski says that when we express creativity, help others, suggest improvements, or do additional tasks on the job, we make our work more rewarding and feel more in control.
    
6. Make Friends, Treasure Family
   Happier people tend to have good families, friends, and supportive relationships, say Diener and Biswas-Diener. But it’s not enough to be the life of the party if you’re surrounded by shallow acquaintances. “We don’t just need relationships, we need close ones” that involve understanding and caring.
    
7. Smile Even When You Don’t Feel Like It
   It sounds simple, but it works. “Happy people…see possibilities, opportunities, and success. When they think of the future, they are optimistic, and when they review the past, they tend to savor the high points,” say Diener and Biswas-Diener. Even if you weren’t born looking at the glass as half-full, with practice, a positive outlook can become a habit.
    
8. Say Thank You Like You Mean It
   People who keep gratitude journals on a weekly basis are healthier, more optimistic, and more likely to make progress toward achieving personal goals, according to author Robert Emmons. Research by Martin Seligman, founder of positive psychology, revealed that people who write “gratitude letters” to someone who made a difference in their lives score higher on happiness, and lower on depression—and the effect lasts for weeks.
    
9. Get Out and Exercise
   A Duke University study shows that exercise may be just as effective as drugs in treating depression, without all the side effects and expense. Other research shows that in addition to health benefits, regular exercise offers a sense of accomplishment and opportunity for social interaction, releases feel-good endorphins, and boosts self-esteem.
    
10. Give It Away, Give It Away Now!
    Make altruism and giving part of your life, and be purposeful about it. Researcher Stephen Post says helping a neighbor, volunteering, or donating goods and services results in a “helper’s high,” and you get more health benefits than you would from exercise or quitting smoking. Listening to a friend, passing on your skills, celebrating others’ successes, and forgiveness also contribute to happiness, he says. Researcher Elizabeth Dunn found that those who spend money on others reported much greater happiness than those who spend it on themselves.

Common statistical fallacies

by Nathan Yau

I've been reading papers on how people learn statistics (and thoughts on teaching the subject) and came across the frequently-cited work of mathematical psychologists Amos Tversky and Daniel Kahneman. In 1972, they studied statistical misconceptions. It doesn't seem much has changed. Joan Garfield (1995) summarizes in How to Learn Statistics [pdf].

Representativeness:

People estimate the likelihood of a sample based on how closely it resembles the population.

You can't always judge how likely or improbable a sample is based on how it compares to a known population. For example, let's say you flip a coin four times and get four tails in a row (TTTT). Then you flip four more times and get HTHT. In the long run, heads and tails are going to be split 50/50, but that doesn't mean the second sequence is more likely.

Similarly, a sequence of ten heads in a row isn't the same as getting a million heads in a row.

Gambler's fallacy:

Use of the representative heuristic leads to the view that chance is a self-correcting process.

The history boards at roulette tables mean nothing. They're just for show. Just because a red hasn't come up in a while doesn't mean the roulette wheel is due for a red soon. Each spin is independent of the spins that came before it.

Base-rate fallacy:

People ignore the relative sizes of population subgroups when judging the likelihood of contingent

events involving the subgroups.

You have to consider the base population for comparison. Maybe a company is comprised of 80 percent men and 20 percent women. If your base is the US population, you might consider that inequality, but what if the applicant breakdown was 90 percent men and 10 percent women? In the latter case, a higher percentage of women than men were actually hired.

Availability:

Strength of association is used as a basis for judging how likely an event will occur.

Just because some percentage of your friends are designers doesn't mean that the same percentage of people are designers elsewhere (obviously). Or the example that Garfield uses: a ten percent divorce rate among people you know isn't necessarily the same nationwide or globally.

Conjunction fallacy:

The conjunction of two correlated events is judged to be more likely than either of the events themselves.

The common example from Tversky and Kahneman:

"Linda is 31 years old, single, outspoken, and very bright. She majored in philosophy. As a student, she was deeply concerned with issues of discrimination and social justice, and also participated in anti-nuclear demonstrations." A group of people were asked if it was more probable that Linda was a bank teller or a bank teller active in the feminist movement (a sign of the times this poll was taken).
Eighty-five percent of respondents chose the latter, but the probability of two things happening together is always less than or equal to the events occurring individually.

Notice that there's still not much math involved in these examples. It's logic that plays into thinking like a statistician without the math (with statistical foundations). You can get a lot done just by thinking critically about your data.

How to Think: Managing brain resources in an age of complexity.

When I applied for my faculty job at the MIT Media Lab, I had to write a teaching statement. One of the things I proposed was to teach a class called "How to Think," which would focus on how to be creative, thoughtful, and powerful in a world where problems are extremely complex, targets are continuously moving, and our brains often seem like nodes of enormous networks that constantly reconfigure. In the process of thinking about this, I composed 10 rules, which I sometimes share with students. I've listed them here, followed by some practical advice on implementation.

1. Synthesize new ideas constantly. Never read passively. Annotate, model, think, and synthesize while you read, even when you're reading what you conceive to be introductory stuff. That way, you will always aim towards understanding things at a resolution fine enough for you to be creative.

2. Learn how to learn (rapidly). One of the most important talents for the 21st century is the ability to learn almost anything instantly, so cultivate this talent. Be able to rapidly prototype ideas. Know how your brain works. (I often need a 20-minute power nap after loading a lot into my brain, followed by half a cup of coffee. Knowing how my brain operates enables me to use it well.)

3. Work backward from your goal. Or else you may never get there. If you work forward, you may invent something profound--or you might not. If you work backward, then you have at least directed your efforts at something important to you.

4. Always have a long-term plan. Even if you change it every day. The act of making the plan alone is worth it. And even if you revise it often, you're guaranteed to be learning something.

5. Make contingency maps. Draw all the things you need to do on a big piece of paper, and find out which things depend on other things. Then, find the things that are not dependent on anything but have the most dependents, and finish them first.

6. Collaborate.

7. Make your mistakes quickly. You may mess things up on the first try, but do it fast, and then move on. Document what led to the error so that you learn what to recognize, and then move on. Get the mistakes out of the way. As Shakespeare put it, "Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt."

8. As you develop skills, write up best-practices protocols. That way, when you return to something you've done, you can make it routine. Instinctualize conscious control.

9. Document everything obsessively. If you don't record it, it may never have an impact on the world. Much of creativity is learning how to see things properly. Most profound scientific discoveries are surprises. But if you don't document and digest every observation and learn to trust your eyes, then you will not know when you have seen a surprise.

10. Keep it simple. If it looks like something hard to engineer, it probably is. If you can spend two days thinking of ways to make it 10 times simpler, do it. It will work better, be more reliable, and have a bigger impact on the world. And learn, if only to know what has failed before. Remember the old saying, "Six months in the lab can save an afternoon in the library."

Two practical notes. The first is in the arena of time management. I really like what I call logarithmic time planning, in which events that are close at hand are scheduled with finer resolution than events that are far off. For example, things that happen tomorrow should be scheduled down to the minute, things that happen next week should be scheduled down to the hour, and things that happen next year should be scheduled down to the day. Why do all calendar programs force you to pick the exact minute something happens when you are trying to schedule it a year out? I just use a word processor to schedule all my events, tasks, and commitments, with resolution fading away the farther I look into the future. (It would be nice, though, to have a software tool that would gently help you make the schedule higher-resolution as time passes...)

The second practical note: I find it really useful to write and draw while talking with someone, composing conversation summaries on pieces of paper or pages of notepads. I often use plenty of color annotation to highlight salient points. At the end of the conversation, I digitally photograph the piece of paper so that I capture the entire flow of the conversation and the thoughts that emerged. The person I've conversed with usually gets to keep the original piece of paper, and the digital photograph is uploaded to my computer for keyword tagging and archiving. This way I can call up all the images, sketches, ideas, references, and action items from a brief note that I took during a five-minute meeting at a coffee shop years ago--at a touch, on my laptop. With 10-megapixel cameras costing just over $100, you can easily capture a dozen full pages in a single shot, in just a second.