Happiness set point

The happiness set point idea is that most people return to an average level of happiness – or a set point – after temporary highs and lows in emotionality. People whose set points lean toward positive emotionality tend to be cheerful most of the time and those whose set points tend to be more negative emotionality tend to gravitate toward pessimism and anxiety. Lykken found that we can influence our level of well-being by creating environments more conductive to feelings of happiness and by working with our genetic makeup.[30] One reason that subjective well-being is for the most part stable is because of the great influence genetics have. Although the events of life have some effect on subjective well-being, the general population returns to their set point.[106]

Genetic (50%)

Intentional activity (40%)

Circumstance (10%)

Lyubomirsky's breakdown of happiness sources in The How of Happiness'. In the recipe for one person's happiness, it is nonsensical to blame one ingredient (because all are necessary). However, when comparing two people's happiness, ingredients like genetics can account for as much as half the difference.

In her book The How of Happiness, Sonja Lyubomirsky similarly argued people's happiness varies around a genetic set point. Diener warns, however, that it is nonsensical to claim that "happiness is influenced 30–50% by genetics". Diener explains that the recipe for happiness for an individual always requires genetics, environment, and behaviour too, so it is nonsensical to claim that an individual's happiness is due to only one ingredient.

Only differences in happiness can be attributed to differences in factors. In other words, Lyubomirsky's research does not discuss happiness in one individual; it discusses differences in happiness between two or more people. Specifically, Lyubomirsky suggests that 30–40% of the difference in happiness levels is due to genetics (i.e. heritable). In other words, still, Diener says it makes no sense to say one person's happiness is "due 50% to genetics", but it does make sense to say one person's difference in happiness is 50% due to differences in their genetics (and the rest is due to behaviour and environment).[30][105]

Findings from twin studies support the findings just mentioned. Twins reared apart had nearly the same levels of happiness thereby suggesting the environment is not entirely responsible for differences in people's happiness.[30] Importantly, an individual's baseline happiness is not entirely determined by genetics, and not even by early life influences on one's genetics. Whether or not a person manages to elevate their baseline to the heights of their genetic possibilities depends partly on several factors, including actions and habits. Some happiness-boosting habits seem to include gratitude, appreciation, and even altruistic behavior.[49][107] Other research-based habits and techniques for increasing happiness are discussed on this page.

Besides the development of new habits, the use of antidepressants, effective exercise, and a healthier diet have proven to affect mood significantly. There is evidence[108] that a vegan diet reduces stress and anxiety. Exercise is sometimes called the "miracle" or "wonder" drug – alluding to the wide variety of proven benefits it provides.[109][110] It is worth mentioning that a recent book, Anatomy of an Epidemic, challenges the use of non-conservative usage of medications for mental patients, specially with respect to their long-term positive feedback effects.[111]

Yongey Mingyur Rinpoche has said that neuro scientists have found that with meditation, an individual's happiness baseline can change.[112] and meditation has been found to increase happiness in several studies. A study on Brahma Kumaris Raja yoga meditators showed them having higher happiness (Oxford happiness questionnaire) than the control group.[113]

Evidences against the happiness set point theory

In recent large panel studies divorce, death of a spouse, unemployment, disability and similar events have been shown to change the long-term subjective well-being, even though some adaptation does occur and inborn factors affect this.[114]

Fujita and Diener found that 24% of people changed significantly between the first five years of the study and the last five years. Almost one in four people showed changes in their well-being over the years; indeed sometimes those changes were quite dramatic.[115] Bruce Headey found that 5–6% of people dramatically increased their life satisfaction over a 15- to 20-year period and that the goals people pursued significantly affected their life satisfaction.[116]

Personal training to increase happiness

The easiest and best possible way to increase one's happiness is by doing something that increases the ratio of positive to negative emotions. Contrary to some beliefs, in many scenarios, people are actually very good at determining what will increase their positive emotions.[117] There have been many techniques developed to help increase one's happiness.

A first technique is known as the "Sustainable Happiness Model (SHM)." This model proposes that long-term happiness is determined upon: (1) one's genetically determined set-point, (2) circumstantial factors, and (3) intentional activities. Lyubomirsky, Sheldon and Schkade suggest to make these changes in the correct way in order to have long-term happiness.[118] Another suggestion of how to increase one's happiness is through a procedure called "Hope Training." Hope Training is primarily focused on hope due to the belief that hope drives the positive emotions of well-being.[119] This training is based on the hope theory, which states that well-being can increase once people have developed goals and believe themselves to achieve those goals.[120] One of the main purposes of hope training is to eliminate individuals from false hope syndrome. False hope syndrome particularly occurs when one believes that changing their behavior is easy and the outcomes of the change will be evidenced in a short period of time.[121]

There are coaching procedures based on positive psychology, which are backed by scientific research, with availability of intervention tools and assessments that positive psychology trained coaches can utilize to support the coaching process. Positive psychology coaching uses scientific evidence and insights gained in these areas to work with clients in their goals.[122]

Time and happiness

A portrait commemorating a family's day together

Philip Zimbardo suggests we might also analyze happiness from a "time perspective". He suggested the sorting of people's focus in life by valence (positive or negative) and also by their time perspective (past, present, or future orientation). Doing so may reveal some individual conflicts, not over whether an activity is enjoyed, but whether one prefers to risk delaying gratification further. Zimbardo also believes research reveals an optimal balance of perspectives for a happy life; commenting, our focus on reliving positive aspects of our past should be high, followed by time spent believing in a positive future, and finally spending a moderate (but not excessive) amount of time in enjoyment of the present.[123]

The "flow"

In the 1970s Csikszentmihalyi's started to study flow, a state of absorption where one's abilities are well-matched to the demands at-hand. Flow is characterized by intense concentration, loss of self-awareness, a feeling of being perfectly challenged (neither bored nor overwhelmed), and a sense "time is flying". Flow is intrinsically rewarding; it can also assist in the achievement of goals (e.g., winning a game) or improving skills (e.g., becoming a better chess player).[124] Anyone can experience flow, in different domains, such as play, creativity, and work.

Flow is achieved when the challenge of the situation meets one's personal abilities. A mismatch of challenge for someone of low skills results in a state of anxiety; insufficient challenge for someone highly skilled results in boredom.[124] The effect of challenging situations means that flow is often temporarily exciting and variously stressful, but this is considered Eustress, which is also known as "good" stress. Eustress is arguably less harmful than chronic stress, although the pathways of stress-related systems are similar. Both can create a "wear and tear" effect; however, the differing physiological elements and added psychological benefits of eustress might well balance any wear and tear experienced.

Csikszentmihalyi identified nine indicator elements of flow: 1. Clear goals exist every step of the way, 2. Immediate feedback guides one's action, 3. There is a balance between challenges and abilities, 4. Action and awareness are merged, 5. Distractions are excluded from consciousness, 6. Failure is not worrisome, 7. Self-consciousness disappears, 8. Sense of time is distorted, and 9. The activity becomes "autotelic" (an end in itself, done for its own sake)[125] His studies also show that flow is greater during work while happiness is greater during leisure activities.[126]

Health

Addiction

Arguably, some people pursue ineffective shortcuts to feeling good. These shortcuts create positive feelings, but are problematic, in part because of the lack of effort involved. Some examples of these shortcuts include shopping, drugs, chocolate, loveless sex, and TV. These are problematic pursuits because all of these examples have the ability to become addictive. When happiness comes to us so easily, it comes with a price we may not realize. This price comes when taking these shortcuts is the only way to become happy, otherwise viewed as an addiction.[64] A review by Amy Krentzman on the Application of Positive Psychology to Substance Use, Addiction, and Recovery Research, identified, in the field of positive psychology, three domains that allow an individual to thrive and contribute to society.

One of these, A Pleasant Life, involves good feelings about the past, present, and future. To tie this with addiction, they chose an example of alcoholism. Research on positive affect and alcohol showed a majority of the population associates drinking with pleasure. The pleasure one feels from alcohol is known as somatic pleasure, which is immediate but a short lived sensory delight. The researchers wanted to make clear pleasure alone does not amount to a life well lived; there is more to life than pleasure. Secondly, the Engaged Life is associated with positive traits such as strength of character. A few examples of character strength according to Character Strength and Virtues: A Handbook and Classification by Seligman and Peterson (2004) are bravery, integrity, citizenship, humility, prudence, gratitude, and hope, all of which are shown in the rise to recovery. To descend into an addiction shows a lack of character strength; however, rising to recovery shows the reinstatement of character strengths, including the examples mentioned above. Thirdly, the Meaningful Life is service and membership to positive organizations. Examples of positive organizations include family, workplace, social groups, and society in general. Organizations, like Alcoholics Anonymous, can be viewed as a positive organization. Membership fosters positive affect, while also promoting character strengths, which as seen in the Engaged Life, can aid in beating addiction.[64]

Emotional health

Researcher Dianne Hales described an emotionally healthy person as someone who exhibits flexibility and adaptability to different circumstances, a sense of meaning and affirmation in life, an "understanding that the self is not the center of the universe", compassion and the ability to be unselfish, an increased depth and satisfaction in intimate relationships, and a sense of control over the mind and body.[127]

Mental health

Layard and others show that the most important influence on happiness is mental health.[16]

L.M. Keyes and Shane Lopez illustrate the four typologies of mental health functioning: flourishing, struggling, floundering and languishing. However, complete mental health is a combination of high emotional well-being, high psychological well-being, and high social well-being, along with low mental illness.[128]

Although health is part of well-being, some people are able to maintain satisfactory wellbeing despite the presence of psychological symptoms.[129]

Physical health

Meta-analyses published between 2013 and 2017 show that exercise is associated with reductions in depressive symptoms, fatigue and QoL plus improvements in attention, hyperactivity, impulsivity, social functioning, schizophrenic symptoms, and verbal fluency in various special populations. However, aerobic exercise has no significant effect on anxiety disorders.[130]

In 2005 a study conducted by Andrew Steptow and Michael Marmot at University College London, found that happiness is related to biological markers that play an important role in health.[131] The researchers aimed to analyze whether there was any association between well-being and three biological markers: heart rate, cortisol levels, and plasma fibrinogen levels. The participants who rated themselves the least happy had cortisol levels that were 48% higher than those who rated themselves as the most happy. The least happy subjects also had a large plasma fibrinogen response to two stress-inducing tasks: the Stroop test, and tracing a star seen in a mirror image. Repeating their studies three years later Steptow and Marmot found that participants who scored high in positive emotion continued to have lower levels of cortisol and fibrinogen, as well as a lower heart rate.[citation needed]

In Happy People Live Longer (2011),[132] Bruno Frey reported that happy people live 14% longer, increasing longevity 7.5 to 10 years and Richard Davidson's bestseller (2012) The Emotional Life of Your Brain argues that positive emotion and happiness benefit long-term health.[citation needed]

However, in 2015 a study building on earlier research found that happiness has no effect on mortality.[133] "This "basic belief that if you're happier you're going to live longer. That's just not true."[134] Consistent results are that "apart from good health, happy people were more likely to be older, not smoke, have fewer educational qualifications, do strenuous exercise, live with a partner, do religious or group activities and sleep for eight hours a night."[134]

Happiness does however seem to have a protective impact on immunity. The tendency to experience positive emotions was associated with greater resistance to colds and flu in interventional studies irrespective of other factors such as smoking, drinking, exercise, and sleep.[135][136]

Positive emotional states have a favorable effect on mortality and survival in both healthy and diseased populations. Even at the same level of smoking, drinking, exercise, and sleep, happier people seem to live longer.[137] Interventional trials conducted to establish a cause-effect relationship indicate positive emotions to be associated with greater resistance to objectively verifiable colds and flu.[138][139]

Alternative medicine

Health consumers sometimes confuse the terms "wellness" and "well-being". Wellness is a term more commonly associated with alternative medicine which may or may not coincide with gains in subjective well-being. In 2014,[140] the Australian Government reviewed the effectiveness of numerous complementary therapies: they found low-moderate quality evidence that the Alexander technique, Buteyko, massage therapy (remedial massage[141]), tai chi and yoga are helpful for certain health conditions. On the other hand, the balance of evidence indicates that homeopathy, aromatherapy, bowen therapy, Feldenkrais, herbalism, iridology, kinesiology, pilates, reflexology and rolfing shiatsu were classed as ineffective.

Fruit and vegetable consumption

There is growing evidence that a diet rich in fruits and vegetables is related to greater happiness, life satisfaction, and positive mood as well. This evidence cannot be entirely explained by demographic or health variables including socio-economic status, exercise, smoking, and body mass index, suggesting a causal link.[142] Further studies have found that fruit and vegetable consumption predicted improvements in positive mood the next day, not vice versa. On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than normal, and they also felt more positive the next day.[143]

Cross-sectional studies worldwide support a relationship between happiness and fruit and vegetable intake. Those eating fruits and vegetables each day have a higher likelihood of being classified as “very happy,” suggesting a strong and positive correlation between fruit and vegetable consumption and happiness.[144] Whether it be in South Korea,[145] Iran,[146] Chile,[147] USA,[148] or UK,[149] greater fruit and vegetable consumption had a positive association with greater happiness, independent of factors such as smoking, exercise, body mass index, and socio-economic factors. This could be due to the protective benefits from chronic diseases and a greater intake of nutrients important for psychological health.[144]

Other food and drink practices associated with well-being are probiotics,[150][151] alcohol,[152] and binge[153] drinking. Gluten and FODMAPs can[154] negatively impact mood in some people. Bupa[155] recommends oily fish, food with tryptophan such as milk, nuts, lentils, whole grain breads, cereals, pasta, soy and chocolate, dark chocolate, the Mediterranean diet overall including vegetables, fruits, whole grains, nuts and olive oil for wellbeing.

The documentary ‘food matters’ includes claims of well-being benefits of raw foods, which has been disputed as pseudoscience.[156]

Hedonic well-being

Eudaimonic well-being has been found to be empirically distinguishable from hedonic well-being.[157][158]

Identity

Individual roles play a part in cognitive well-being. Not only does having social ties improve cognitive well-being, it also improves psychological health.[159]

Having multiple identities and roles helps individuals to relate to their society and provide the opportunity for each to contribute more as they increase their roles, therefore creating enhanced levels of cognitive well-being. Each individual role is ranked internally within a hierarchy of salience. Salience is “...the subjective importance that a person attaches to each identity”.[159]

Different roles an individual has have a different impact on their well-being. Within this hierarchy, higher roles offer more of a source to their well-being and define more meaningfulness to their overall role as a human being.

Ethnic identity may play a role in an individual's cognitive well-being. Studies have shown that “...both social psychological and developmental perspectives suggest that a strong, secure ethnic identity makes a positive contribution to cognitive well-being”.[160] Those in an acculturated society may feel more equal as a human being within their culture, therefore experiencing increased well-being.

Optimism and helplessness

J.B. MacKinnon recommended taking full responsibility for one small, but clear improvement for the world (the way energy-saving activists did by promoting a new kind of lamp). Inspired by sociological research, MacKinnon said "vertical agitation" helps reduce feelings of helplessness.

Learned optimism refers to development of one's potential for a sanguine outlook.[clarification needed] Optimism is learned as personal efforts and abilities are linked to personally desired outcomes. In short, it is the belief one can influence the future in tangible and meaningful ways. Learned optimism contrasts with learned helplessness, which consists of a belief, or beliefs, one has no control over what occurs, and that something external dictates outcomes, e.g., success. Optimism is learned by consciously challenging negative self talk. This includes self talk on any event viewed as a personal failure that permanently affects all areas of the person's life.[161]

Intrapersonal, or internal, dialogues influence one's feelings. In fact, reports of happiness are correlated with the general ability to "rationalize or explain" social and economic inequalities.[162] Hope is a powerful positive feeling, linked to a learned style of goal-directed thinking. Hope is fostered when a person utilizes both pathways thinking (the perceived capacity to find routes to desired goals) and agency thinking (the requisite motivations to use those routes).[163]

Author and journalist J.B. MacKinnon suggested the cognitive tool of "Vertical Agitation" can assist in avoiding helplessness (e.g., paralysis in the face of Earth's many problems). The concept stemmed from research on denial by sociologist Stanley Cohen. Cohen explained: in the face of massive problems people tend towards learned helplessness rather than confronting the dissonant facts of the matter. Vertical Agitation involves focusing on one part of a problem at a time, while holding oneself accountable for solving the problem – all the way to the highest level of government, business and society (such as advocating strongly for something: eco-friendly lightbulbs). This allows each individual in society to make vital "trivial" (read: small) changes, without being intimidated by the work needed to be done as a whole. Mackinnon added: a piecemeal approach also keeps individuals from becoming too 'holier than thou' (harassing friends and family about every possible improvement), where widespread practice of Vertical Agitation would lead to much improvement.[164]

Personal Finance

Money, once one reaches middle class, may be best spent ensuring one's job and social ties.

Well-being has traditionally focused on improving physical, emotional and mental quality of life with little understanding of how dependent they all are on financial health.[165] However, financial stress often manifests itself in physical and emotional difficulties that lead to increased healthcare costs and reduced productivity.[166][167] A more inclusive paradigm for well-being would acknowledge money as a source of empowerment that maximizes physical and emotional health by reducing financial stress.[166][168][169] Such a model would provide individuals with the financial knowledge they need, as well as enable them to gain valuable insight and understanding regarding their financial habits, as well as their thoughts, feelings, fears and attitudes about money. Through this work, individuals would be better equipped to manage their money and achieve the financial wellness that is essential for their overall well-being.[170]

It has been argued that money cannot effectively "buy" much happiness unless it is used in certain ways, and that "Beyond the point at which people have enough to comfortably feed, clothe, and house themselves, having more money – even a lot more money – makes them only a little bit happier."[171] In his book Stumbling on Happiness, psychologist Daniel Gilbert described research suggesting money makes a significant difference to the poor (where basic needs are not yet met), but has a greatly diminished effect once one reaches middle class (i.e. the Easterlin paradox).[172] Every dollar earned is just as valuable to happiness up to a $75,000 annual income,[173] thereafter, the value of each additional dollar earns a diminishing amount of happiness. According to the latest[174] systematic review of the economic literature on life satisfaction, one's perception of their financial circumstances fully mediates the effects of objective circumstances on one's well-being. People overestimate the influence of wealth by 100%.[175]

Professor of Economics Richard Easterlin noted that job satisfaction does not depend on salary. In other words, having extra money for luxuries does not increase happiness as much as enjoying one's job or social network.[176] Gilbert is thus adamant, people should go to great lengths to figure out which jobs they would enjoy, and to find a way to do one of those jobs for a living (that is, provided one is also attentive to social ties).

Unemployment is detrimental to individual well-being. However, that does not hold true in countries where unemployment is widespread. Psychology Today[177] reports that the impact of unemployment is dampened in those for whom work is less central to their identity, those who receive less criticism and less negative judgments from others, those who can meet their immediate financial obligations and those who do not see their unemployment as high stress and negative. Other protective factors include the expectation of reemployment, routines that structure one's time and evaluating oneself as worthy, competent and successful. According to the latest[174] systematic review of the economic literature on life satisfaction, unemployment is worse for wellbeing for those that are right wing or live in high income countries. Not all unemployment is bad, however: international data from sixteen Western countries indicates that retirement at any age yields large increases in subjective well-being that returns to trend by age 70.[178]

Executive coaching, a workplace intervention for well-being and performance, is proven to work in certain contexts, according to a 2013 independent quantitative scientific summary synthesising high quality scientific research on coaching.[179] It tells us that standard effect sizes for the outcomes of performance/skills, well-being, coping, goal-attainment and work/career attitudes range from 0.43 to 0.74.

A more recent study has challenged the Easterlin paradox. Using recent data from a broader collection of countries, a positive link was found between GDP and well-being; and there was no point at which wealthier countries' subjective well-being ceased to increase. It was concluded economic growth does indeed increase happiness.[180]

Wealth is strongly correlated with life satisfaction but the correlation between money and emotional well-being is weak.[181] The pursuit of money may lead people to ignore leisure time and relationships, both of which may cause and contribute to happiness.[175] The pursuit of money at the risk of jeopardizing one's personal relationships and sacrificing enjoyment from one's leisure activities seems an unwise approach to finding happiness.

Money, or its hectic pursuit, has been shown to hinder people's savoring ability, or the act of enjoying everyday positive experiences and emotions. In a study looking at working adults, wealthy individuals reported lower levels of savoring ability (the ability to prolong positive emotion) relative to their poorer peers.[182]

Studies have routinely shown that nations are happier when people's needs are met.[183] Some studies suggest, however, that people are happier after spending money on experiences, rather than physical things,[184] and after spending money on others, rather than themselves.[184] However, purchases that buy ‘time’, for instance, cleaners or cooks typically increase individual well-being.[185]

Lottery winners report higher levels of happiness immediately following the event. But research shows winner's happiness levels drop and return to normal baseline rates within months to years. This finding suggests money does not cause long-term happiness (1978).[186] However, in a more recent British study on lottery prizes between £1,000 and £120,000, a positive effect even two years after the event was found, the return to normal being only partial and varying.[104]

One[187] 600 women strong 2011 study shows that house owners are no happier than renters. Degree of ownership also matter: “...housing property rights matter for subjective well-being. Specifically, using subjective well-being data from China, the authors find that homeownership is associated with higher levels of life satisfaction, although this happiness premium is larger for people who have full ownership compared to those who have only a minor ownership stake in their home.”[188] According to the latest[174] systematic review of the economic literature on life satisfaction, living in rural areas seems to have some association with well-being, because the included studies tend to control for income and rural areas tend to be poor. Income has a high effect on happiness and incomes are higher in urban areas, so chasing a rural lifestyle at the expense of income may be a ‘grass is always greener’ move.

Adults who live with parents also tend to have[189] poorer levels of well-being.

Mindfulness

Main article: Mindfulness (psychology)

Researchers recommend attending to the past to find fond memories, and the future to find hope, but ultimately focussing mostly on the present.[123] Daydreaming usually precedes drops in happiness. Mindfulness and activities that bring focus to the present (like roller coasters) may bring happiness partly by shifting people's focus away from the slightly saddening question "Am I happy?".[190][191]

Mindfulness is an intentionally focused awareness of one's immediate experience. "Focused awareness" is a conscious moment-by-moment attention to situational elements of an experience: i.e., thoughts, emotions, physical sensations, and surroundings. An aim of mindfulness is to become grounded in the present moment; one learns to observe the arising and passing of experience. One does not judge the experiences and thoughts, nor do they try to "figure things out" and draw conclusions, or change anything – the challenge during mindfulness is to simply observe.[192][193] Benefits of mindfulness practice include reduction of stress, anxiety, depression, and chronic pain.[194] See also Reverence (emotion).

Ellen J. Langer argued people slip into a state of "mindlessness" by engaging in rote behavior, performing familiar, scripted actions without much cognition, as if on autopilot.[195]

Advocates of focusing on present experiences also mention research by Psychologist Daniel Gilbert, who suggested daydreaming, instead of a focus on the present, may impede happiness.[190][196] Fellow researcher, Matt Killingsworth, found evidence to support the harm of daydreaming. Fifteen thousand participants from around the world provided over 650 000 reports (using an online application on their phones that requested data at random times). Killingsworth found people who reported daydreaming soon reported less happiness; daydreaming is extremely common.[191] Zimbardo (see "Time Perspectives" above) bestowed the merits of a present-focus, and recommended occasional recall of past positive experiences. Reflecting on past positive experiences can influence current mood, and assist in building positive expectations for the future.

There is research that suggests a person's focus influences level of happiness, where thinking too much about happiness can be counter-productive. Rather than asking: "Am I happy?" – which when posed just 4 times a day, starts to decrease happiness, it might well be better to reflect on one's values (e.g., "Can I muster any hope?").[197] Asking different questions can assist in redirecting personal thoughts, and perhaps, lead to taking steps to better apply one's energies. The personal answer to any particular question can lead to positive actions, and hopefulness, which is a very powerful, and positive feeling. Hopefulness is more likely to foster happiness, while feelings of hopelessness tend to undermine happiness.

Todd Kashdan, researcher and author of "Designing Positive Psychology", explained early science's findings should not be overgeneralized or adopted too uncritically. Mindfulness to Kashdan is very resource-intensive processing; he warned it is not simply better at all times. To illustrate, when a task is best performed with very little conscious thought (e.g., a paramedic performing practiced, emergency maneuvers).[197] Nevertheless, development of the skill lends to its application at certain times, which can be useful for the reasons just described; Professor of Psychology and Psychiatry Richard J. Davidson highly recommends "mindfulness meditation" for use in the accurate identification and management of emotions.[198][199]

Personality

The modifiable personality traits which might cause greater well-being have yet to be critically synthesised. However, there is evidence that certain traits are beneficial for individual happiness or performance: locus of control,[200] curiosity,[201] religiousness, spirituality,[202] spiritual striving,[203] sense of urgency, self-compassion,[204] authenticity, growth mindset, positive mental attitudes,[205] grit, goal orientation with a[206] meta-analysis concluding that approach rather than avoidance goals are superior for performance;[207] as well as prosocial rather than zero-sum goals.

Researchers[208] who have reported on the character traits of people with high and low life satisfaction found that character strengths which predict life satisfaction are zest, curiosity, hope, and humour. Character strengths that do not predict life satisfaction include appreciation of beauty and excellence, creativity, kindness, love of learning, and perspective. Meanwhile, research[209] on character strengths that is separated by gender indicates the character strengths that predict life satisfaction in men are humour, fairness, perspective, and creativity, while the character strengths that predict life satisfaction in women are zest, gratitude, hope, appreciation of beauty, and love.

Certain traits are specifically beneficial to those with certain health issues.[210] Believing in yourself (high self efficacy) matters for eating disorders, immune response, stress management, pain management and healthy living.

In literature the positive psychological approach to personality is correlated often with the concepts of personal/psychosocial development[211] and human development,[212] balanced, strong, mature and proactive personality,[213] character strengths and virtues,[214][215] evidenced by traits like optimism and energy, pragmatism, active consciousness, assertiveness, free and powerful will, self-determination and self-realization, personal and social autonomy, social adaptability, personal and social efficiency, interpersonal development and professional development, proactive and positive thinking, humanity, empathy and love, emotional intelligence, subjective/psychological well-being, extraversion, happiness, positive emotions.[216][217][212]

Many tools for psychological wellness have entered popular culture via the personal development and self help industry. Positive music,[218] will lower distress and pain,[219] but news media consumption is detrimental for happiness.[220] One exception is motivational media, for it has been found that[221] inspiration helps with creativity, productivity and happiness.[222] Reading self help books is associated with higher well-being, however, there is[223] poor evidence on life coaching. Proactive laughter as in laughter yoga increases mood and improves pain tolerance.[224] Smiling ummarised increases attractiveness, calm in stressful situations, retrieval of happy memories, likeability, happiness, perceived happiness (by others), perceived politeness/relaxedness/carefree, perceived honesty but also perceived stupidity. However, proactively smiling only increases happiness among those who believe smiling is a reaction to feeling happy, rather than a positive intervention.[225]

Ed Diener et al. (1999) suggested this equation: positive emotion – negative emotion = subjective well-being. Since tendency to positive emotion has a correlation of 0.8 with extroversion and tendency towards negative emotion is indistinguishable from neuroticism, the above equation could also be written as extroversion – neuroticism = happiness. These two traits could account for between 50% and 75% of happiness.[226] These are all referring to the Big Five personality traits model of personality.

An emotionally stable (the opposite of Neurotic) personality correlates well with happiness. Not only does emotional stability make one less prone to negative emotions, it also predicts higher social intelligence – which helps to manage relationships with others (an important part of being happy, discussed below).[23]

Cultivating an extroverted temperament may correlate with happiness for the same reason: it builds relationships and support groups. Some people may be fortunate, from the standpoint of personality theories that suggest individuals have control over their long-term behaviors and cognitions. Genetic studies indicate genes for personality (specifically extroversion, neuroticism and conscientiousness), and a general factor linking all 5 traits, account for the heritability of subjective well-being.[227] Recent research suggests there is a happiness gene, the 5-HTT gene.[228]