The How of Happiness by Sonja Lyubomirsky

Post date: May 13, 2017 5:59:19 PM

Book

Review

This book is far from a basic 'how to' guide. It takes the reader through the scientific evidence for the happiness strategies it proposes, including those identified through Lyubomirsky's own research lab. She argues that, while we have a genetic set-point when it comes to happiness (50%), and we are also affected by our individual circumstances (10%), there is a massive 40% of our 'happiness' which can be influenced by our intentional activities. It is this changeable element which Lyubomirsky aims to help us change:

‘This book’s message can be understood as the exhortation to establish new, healthy habits.’ (p.291)

The first part of the book (Chapters 1-3) looks at the science of happiness (positive psychology) and what psychology research has revealed about how we can become happier. In Part 2, Lyubomirsky takes readers through the different skills they can develop, with detailed descriptions of exercises and activities that we can practise to enhance our happiness and well-being – and how to avoid potential pitfalls.

The 'Happiness Activities' that appear throughout the book take the reader through various activities which have been informed by recent research studies. Happiness Activity no 1 is 'Expressing Gratitude:

'It is savouring, it is not taking things for granted, it is coping, it is present-oriented. Gratitude is an antidote to negative emotion.' (P.88)

In addition to explaining the scientific evidence for the value of the activity (WHY it works), Lyubomirsky also guides the reader in HOW to practise it – for example one gratitude practise could be to write in a gratitude journal once a week. In addition to 'Expressing Gratitude', other happiness activities (there are ten altogether) include 'Cultivating Optimism' (p100), practising 'Acts of Kindness'' (p125) and 'Nurturing Social Relationships' (p138).

In part 3 Lyubomirsky concludes the book with 5 key things to bear in mind while we work to introduce and sustain the 'happiness activities' recommended in part 2. She calls these the '5 hows of happiness'. They are positive emotion; optimal time and variety; social support; motivation, effort and commitment; and habit – and she provides suggestions to the reader to help them maintain their happiness practices.

Academic interest

This is a well-referenced academic text as well as a useful self-help guide. The guidance contained in the book is backed by empirical data. For those who wish to explore the science further there is plenty to follow up and the referencing is thorough and informative.

Practitioners

This book provides exercises, activities and approaches that could be usedwith clients as well as by individuals. Practitioners will find the research evidence and the lessons drawn from it particularly useful in explaining their approaches, and in avoiding over-use of techniques.

Self-helpers

For people who want to help themselves to become happier, this book provides useful and tested approaches. You may find there is a lot of background a d scientific information to wade through, but it is generally helpful in explaining approaches.

Best bits

Lyubomirsky encourages the reader to make optimism a habit, to look for the silver lining, and to learn to view the world with a more positive and charitable perspective. She points out that:

'Some optimists may be born that way, but scores of optimists are made with practice.' (p109)

Happiness activity no. 9 is 'savouring life's joys'. Very often people are so focused on the future, it is easy to forget to enjoy the moment:

‘We postpone our happiness, convincing ourselves that tomorrow will be better than today.’ (p197)

Positive emotion is one of the five 'HOWS' of happiness discussed in part 3. The positive emotions = ‘joy, delight, contentment, serenity, curiosity, interest, vitality, enthusiasm, vigour, thrill, and pride’ help to counteract negative thoughts and feelings. But, Lyubomirsky writes:

‘We tend to notice and recall only special or important episodes from our lives, the one day that something went very wrong (or extremely right), instead of the remaining 364 days.’ (P272)

It is better for our well-being if we spend our available time and money on experiences we can savour, rather than on non-essential things:

‘So, if you suddenly experienced a financial windfall, you would ultimately be much happier if you spent the money on numerous pleasant, mood-boosting things occurring on a day-to-day or weekly basis’ (p272)

About the author

Sonja Lyubomirsky is a professor in the Department of Psychology at the University of California and The How of Happiness: A Scientific Approach to Getting the Life You Want, is a bestselling book. Her subsequent book 'The Myths of Happiness: What Should Make You Happy, but Doesn't, What Shouldn't Make You Happy, but Does' was published in 2013.

She is well known in the field of positive psychology and happiness, and her academic writing is frequently quoted. Lyubomirsky is also an associate editor of the Journal of Positive Psychology.

'The majority of my research career has been devoted to studying human happiness. Why is the scientific study of happiness important? In short, because most people believe that happiness is meaningful, desirable, and an important, worthy goal, because happiness is one of the most salient and significant dimensions of human experience and emotional life, because happiness yields numerous rewards for the individual, and because it makes for a better, healthier, stronger society. Along these lines, my current research addresses three critical questions: 1) What makes people happy?; 2) Is happiness a good thing?; and 3) How and why can people learn to lead happier and more flourishing lives?' (http://sonjalyubomirsky.com/ accessed 13 May 2017).