Book SummaryThe How of Happiness, by Sonja Lyubomirsky

1-Page Summary1-Page Book Summary of The How of Happiness

Happiness is more than just a positive state of mind—it’s a state of being that enhances your health, strengthens your relationships, and fuels both your creativity and productivity. However, though many people are aware of these benefits and try to feel happier, their efforts often fail to create consistent, long-term happiness. (Shortform note: Research supports the idea that many people in the US find it difficult to feel happy. The General Social Survey found that [only 14% of Americans report feeling “very...

The How of Happiness Summary Part 1: Understand How Genetics, Circumstances, and Behaviors Impact Happiness

We'll first explore the factors that determine how happy you feel throughout your life. This information will help you understand which factors you can control and where to direct your efforts to enhance your long-term happiness. According to Lyubomirsky, three main factors influence your overall happiness, to varying degrees:

1. Your genetics influence 50% of your long-term happiness.
2. Your circumstances influence 10% of your long-term happiness.
3. Your thoughts and behaviors influence 40% of your long-term happiness.

Let's explore Lyubomirsky’s insights into how each of these factors influences your happiness.

Genetics Influence 50% of Your Long-Term Happiness

Lyubomirsky states that your genetics influence 50% of your long-term happiness and determine your “happiness baseline.” Simply put, your genes define the default level of happiness you typically feel, regardless of life’s ups and downs.

Lyubomirsky cites studies on identical twins with identical genetic codes to support her theory. Regardless of whether the twins in these studies grew up together or were separated at birth and raised in different environments (for example, one may have grown up in...

The How of Happiness Summary Part 2: Happiness-Boosting Strategies

We’ve just explained the factors that impact happiness: Genetics determine your happiness baseline, circumstances influence it temporarily, and positive thoughts and behaviors can offset genetic constraints while also prolonging happiness that stems from circumstances.

Since you can’t alter your genetic code and have only a certain degree of influence over your circumstances (and even then, perfect circumstances bring only fleeting happiness), it follows that the most effective way to boost long-term happiness is to cultivate positive thoughts and behaviors.

Lyubomirsky suggests that you can encourage positive thoughts and behaviors by practicing happiness-boosting strategies across three life areas:

• Mental and physical health
• Relationships
• Purpose

We’ll provide the rationale underlying each of the strategies she recommends throughout this part of the guide.

Area #1: Mental and Physical Health

Lyubomirsky argues that good mental and physical health enhances long-term happiness by providing a solid foundation for a fulfilling and balanced life. She recommends three health-enhancing strategies:

1. Adopt a healthy lifestyle: Exercise regularly,...

The How of Happiness Summary Part 3: Personalize Your Path to Happiness

We’ve just covered a variety of strategies for cultivating positive thoughts and behaviors to enhance long-term happiness. While using these strategies might sound straightforward, Lyubomirsky highlights a common pitfall: Many people mistakenly believe that all positive thoughts and behaviors yield the same happy outcomes.

In this part of the guide, we’ll explain why personalizing your positive thoughts and behaviors increases your chances of enhancing your long-term happiness. We’ll also describe Lyubomirsky’s advice for how to personalize the happiness-boosting strategies.

Why Personalization Matters

According to Lyubomirsky, for positive thoughts and behaviors to impact happiness, they must resonate with you personally. She explains that happiness is subjective—we all have unique values and temperaments that influence how we respond to experiences. In other words, a strategy that makes one person happy won’t necessarily elicit the same response in another. Therefore, the more happiness-boosting strategies feel personal to you, the more likely they are to work.

(Shortform note: Knowing your temperament—[your inherent way of interacting with your...

Shortform Exercise: Personalize Your Happiness-Boosting Strategies

Lyubomirsky suggests that you’re more likely to commit to and benefit from happiness-boosting strategies if you customize them to suit you. Let’s explore how you might go about this.

Reflect on what makes you happy. Which of Lyubomirsky’s strategies might encourage you to devote more time to these activities? (For example, if you enjoy meeting up with friends, you might choose to regularly discuss what you’re thankful for rather than keeping a gratitude journal.)