the happiness almanac

You Are Happier If…

The Happiness Almanac

Science-based Facts and Figures OnYour Subjective Well Being

(excerpts)

1

You Are Happier If

You Have

2

http://positivepsychologyprogram.com/perma-model/#seligman-perma-model

mike@affluentadvisors.com

http://positivepsychologyprogram.com/perma-model/

http://www.twitter.com/futurebash

http://www.instagram.com/futurebash

You Are Happier If

You Have the Right Mix of Genetics, Circumstances and

Self-Determination

3https://s3.amazonaws.com/happify-marty-prod-user-uploads/SciHappiness_Happify-01.png

https://s3.amazonaws.com/happify-marty-prod-user-uploads/SciHappiness_Happify-01.png

You Are Happier If

You Live in the Blue Countries

4https://en.wikipedia.org/wiki/Satisfaction_with_Life_Index

https://en.wikipedia.org/wiki/Satisfaction_with_Life_Index

You Are Happier If

You Live in these Countries

5http://unsdsn.org/resources/publications/world-happiness-report-2013/

http://unsdsn.org/resources/publications/world-happiness-report-2013/

You Are Happier If

You Live in the Blue Cities

6http://www.gallup.com/poll/146645/Boulder-Colo-Leads-Metro-Areas-Wellbeing.aspx

http://www.gallup.com/poll/146645/Boulder-Colo-Leads-Metro-Areas-Wellbeing.aspx

You Are Happier If

You Live in a

Smaller Town

7http://www.citylab.com/design/2011/10/urban-rural-happiness-debate/290/

http://www.citylab.com/design/2011/10/urban-rural-happiness-debate/290/

You Are Happier If

You Are Healthy

8

http://www.dailymail.co.uk/news/article-2333817/Marriage-secret-happiness-Tying-knot-makes-content-money-children-having-degree.html

You Are Happier If

You Eat Good Food

9http://skincarestudiosd.com/foods-that-make-you-happy/

http://skincarestudiosd.com/foods-that-make-you-happy/

You Are Happier If

You Don’t Eat Bad Food

10http://goodnewsplanet.com/foods-will-make-happy/

http://goodnewsplanet.com/foods-will-make-happy/

You Are Happier If

You Aren’t an Addict

11http://http://www.journalofhappiness.net/articles/pdf/v02i02/1.pdf/

http://goodnewsplanet.com/foods-will-make-happy/

You Are Happier If

You Exercise(Taking a Walk)

12

You Are Happier If

You Exercise

(Meditation)

13

http://www.pennmedicine.org/mindfulness/programs/foundation-courses/class-effectiveness.html

You Are Happier If

You Exercise

(Have Good Posture, Walk Tall and Stretch)

14

http://www.fastcompany.com/3041688/body-week/the-surprising-and-powerful-links-between-posture-and-moodhttp://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

http://www.fastcompany.com/3041688/body-week/the-surprising-and-powerful-links-between-posture-and-mood

http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

You Are Happier If

You Exercise

(Yoga)

15

http://www.ijoy.org.in/viewimage.asp?img=IntJYoga_2013_6_1_11_105937_f9.jpg

You Are Happier If

You Get Enough Sleep

16

On-call Physician’s Moods After Sleep Deprivation

http://www.thoracicmedicine.org/article.asp?issn=1817-1737;year=2013;volume=8;issue=1;spage=22;epage=27;aulast=Wali

You Are Happier If

You Take a Walk Through Nature (better than city)

17http://personal.lse.ac.uk/mackerro/happy_natural_envs.pdf

http://personal.lse.ac.uk/mackerro/happy_natural_envs.pdf

You Are Happier IfYou Smile (Unless You Fake It)

Making people smile to fix a bad mood can backfire and reminds them of how

unhappy they are

18http://www.sciencedirect.com/science/article/pii/S0022103114000286

http://www.sciencedirect.com/science/article/pii/S0022103114000286

You Are Happier If

You Are Female

19

You Are Happier If

You Are White(in the US)

20

You Are Happier If

You Go To Church

21

https://socialcapital.wordpress.com/tag/life-satisfaction/http://www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

https://socialcapital.wordpress.com/tag/life-satisfaction/

http://www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

You Are Happier If

You Go To Church(maybe even if you don’t believe)

22

https://socialcapital.wordpress.com/tag/life-satisfaction/http://www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

https://socialcapital.wordpress.com/tag/life-satisfaction/

http://www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx

You Are Happier If

You Are An Extrovert

23

I = IntroversionE= Extroversion

http://www.wsj.com/articles/SB10001424127887324144304578621951399427408

You Are Happier If

It is Noon

24http://hl7standards.com/blog/2014/03/20/quantifying-happiness/

http://hl7standards.com/blog/2014/03/20/quantifying-happiness/

You Are Happier If

It is the Weekend

25

http://www.gallup.com/poll/107692/social-time-crucial-daily-emotional-wellbeing.aspx

You Are Happier If

You are In a Social Environment 6+ Hours a Day

26

You Are Happier If

You are Under 21 or Over 69 Years Old (In The U.S.)

27http://www.pnas.org/content/107/22/9985.figures-only

Happiness At Different Ages

http://www.pnas.org/content/107/22/9985.figures-only

You Are Happier If

You are Under 25 in Poorer Countries

28http://www.theatlantic.com/health/archive/2014/11/where-age-equals-happiness/382434/

http://www.theatlantic.com/health/archive/2014/11/where-age-equals-happiness/382434/

You Are Happier If

You Graduate fromCollege

29http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/

http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/

You Are Happier If

You Are Employed or Retired (not unemployed)

Differences in Happiness by Employment Status

You Are Happier If

Your Work Is This

31https://gssdataexplorer.norc.org/

Rank Occupation Happiness Index

1 Clergyman 2.66

2 Actor 2.51

3 Architect 2.47

4 Firefighter 2.44

5 Police officer 2.40

6 Physician 2.39

7 Teacher 2.38

7 Economist 2.38

7 Real estate agent 2.38

10 Electrical engineer 2.37

10 College professor 2.37

12 Accountant 2.36

13 Sales representative 2.35

14 Dental hygienist 2.33

15 Civil engineer 2.31

15 Bricklayer 2.31

17 Computer systems analyst 2.30

https://gssdataexplorer.norc.org/

You Are Happier If

Your Work Is NOT This

32https://gssdataexplorer.norc.org/

Rank Occupation Happiness Index

49 Welder 2.16

51 Telephone operator 2.15

51 Waiter 2.15

51 Security guard 2.15

51 Painter 2.15

55 Licensed practical nurse 2.14

56 Aircraft mechanic 2.12

57 Forklift operator 2.09

58 Cashier 2.08

58 Automobile mechanic 2.08

60 Data entry clerk 2.07

61 Construction worker 1.98

62 Janitor 1.93

https://gssdataexplorer.norc.org/

You Are Happier If

You Commute to Work Less

33

http://ftp.iza.org/dp1278.pdf

http://www.tandfonline.com/doi/abs/10.1080/16078055.2014.903723#aHR0cDovL3d3dy50YW5kZm9ubGluZS5jb20vZG9pL3BkZi8xMC4xMDgwLzE2MDc4MDU1LjIwMTQuOTAzNzIzQEBAMA==

http://bikeportland.org/2013/01/30/bike-commuters-are-happiest-and-other-psu-research-tidbits-82448

http://www.tandfonline.com/doi/abs/10.1080/16078055.2014.903723

http://bikeportland.org/2013/01/30/bike-commuters-are-happiest-and-other-psu-research-tidbits-82448

You Are Happier If

You Make More Money(Up to a Point)

34http://greatergood.berkeley.edu/article/item/the_economics_of_happiness/

http://greatergood.berkeley.edu/article/item/the_economics_of_happiness/

You Are Happier If

You Make More Money(Up to a Point: Life Satisfaction Remains Constant as Country Income Increases)

35

http://www.thetexaseconomy.org/people-places/profiles/media/12-2149-GDPandHappiness_460W.png

You Are Happier If

You Spend Money on Experiences, Not Things

36

http://www.fastcoexist.com/3043858/world-changing-ideas/the-science-of-why-you-should-spend-your-money-on-experiences-not-thing

You Are Happier If

You Spend Money on Others

37

http://greatergood.berkeley.edu/images/application_uploads/norton-spendingmoney.pdf

You Are Happier If

You Are Concerned Less with Money and More with Love

38http://internal.psychology.illinois.edu/~ediener/publication.html

http://internal.psychology.illinois.edu/~ediener/publication.html

You Are Happier If

You Have Intrinsic (not Extrinsic) Goals

39

The Path Taken: Consequences of Attaining Intrinsic and Extrinsic Aspirations in Post-College Life http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736104/

Attainment of the intrinsic aspirations related positively to happiness.

Attainment of the extrinsic aspirations for money, fame, and image was unrelated to happiness and related slightly negatively to psychological health.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736104/

You Are Happier If

You Focus (Don’t Let Your Mind Wander)

40http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy

Happiness

Mind Wandering State

http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy

You Are Happier If

Focus (47% of the time your mind wanders)

41http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy

http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy

You Are Happier If

You are Curious

42http://psychfaculty.gmu.edu/kashdan/publications/MOEM_curiosity_wb_and_meaning.pdf

http://psychfaculty.gmu.edu/kashdan/publications/MOEM_curiosity_wb_and_meaning.pdf

You Are Happier If

You Listen to Upbeat Music

43http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html

People that Try to Feel Better Did; While People Who JustListen to Music Feel The Same

http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html

You Are Happier If

You Are Busy but Not Rushed

44http://www.scientificamerican.com/article/happiness-means-being-just-rushed-enough/

http://www.scientificamerican.com/article/happiness-means-being-just-rushed-enough/

You Are Happier If

You Work On One or More “Signature Strengths” Every

day

45http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html

http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html

You Are Happier If

You Focus On Your “Signature Strengths” (List)

46http://www.viacharacter.org/www/

http://www.viacharacter.org/www/

You Are Happier IfPerform an Act of Kindness (once a week;

no extra benefit for more)

Variety, frequency and motivation also play a role

47http://health.usnews.com/health-news/news/articles/2013/01/24/acts-of-kindness-can-make-you-happier

http://health.usnews.com/health-news/news/articles/2013/01/24/acts-of-kindness-can-make-you-happier

You Are Happier If

You Generate Incremental, ‘Small Wins’

48https://hbr.org/2011/05/the-power-of-small-wins

https://hbr.org/2011/05/the-power-of-small-wins

You Are Happier If

You Are Around People with Similar Incomes

49

http://www.lisdatacenter.org/wps/liswps/614.pdfhttp://inequality.org/happiness-and-inequality-study/

http://www.bbc.co.uk/blogs/thereporters/markeaston/2011/02/happiness_work_sleep_and_bicyc.html

Inequality

Wel

l Be

ing

http://www.lisdatacenter.org/wps/liswps/614.pdf

http://inequality.org/happiness-and-inequality-study/

http://www.bbc.co.uk/blogs/thereporters/markeaston/2011/02/happiness_work_sleep_and_bicyc.html

You Are Happier If

You Write a Thank You Letter Once Every Three Months

50http://www.synapticscoop.com/?p=438

http://www.synapticscoop.com/?p=438

You Are Happier If

You Keep a Gratitude Journal(3 Good Things about your day)

51http://www.synapticscoop.com/?p=438

http://www.spring.org.uk/2007/09/practicing-gratitude-can-increase.php

25% Boost

In 10 Weeks

http://www.synapticscoop.com/?p=438

http://www.spring.org.uk/2007/09/practicing-gratitude-can-increase.php

You Are Happier If

You Have High Respect /Prestige Among Your Peers

(Not Socioeconomic Status)

52

http://www.researchgate.net/publication/225088354_The_Local-Ladder_Effect_Social_Status_and_Subjective_Well-Being

You Are Happier If

You Have High Community Standing

53http://greatergood.berkeley.edu/article/item/who_is_happiest

http://greatergood.berkeley.edu/article/item/who_is_happiest

You Are Happier If

You Receive Recognition

54

https://www.tinypulse.com/resources/the-effects-of-employee-recognition-and-appreciation

You Are Happier If

You Have 5 or More Close Friends

55http://www.amazon.com/gp/product/0465024114/?tag=viglink20618-20

0%

10%

20%

30%

40%

50%

60%

70%

5 or More Friends

How Much More Likely to be 'VERY' Happy

http://www.amazon.com/gp/product/0465024114/?tag=viglink20618-20

You Are Happier If

You Know Other Happy People Nearby

56http://www.nytimes.com/2008/12/05/health/05happy.html?_r=3&

http://www.nytimes.com/2008/12/05/health/05happy.html?_r=3&

You Are Happier If

You Don’t Think About Trying to Be Happy’

57http://www.ncbi.nlm.nih.gov/pubmed/21517168

-35%-50%

75%

Feel Positive Emotions Life Satisfaction Depressive Symptoms

People Putting Greatest Emphasis on Happiness (Compared to Others)

http://www.ncbi.nlm.nih.gov/pubmed/21517168

You Are Happier If

You Multi-task Over Long Periods; Do One Thing Over Shorter Periods

58https://hbr.org/2015/02/when-multitasking-makes-you-happy-and-when-it-doesnt

https://hbr.org/2015/02/when-multitasking-makes-you-happy-and-when-it-doesnt

You Are Happier If

You Don’t Procrastinate

59

http://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703613http://www.chatelaine.com/health/is-procrastination-making-you-unhappy/

70% of Procrastinators

Are Less Happy than theaverage person

A survey of 10,000 found that procrastination had some negative effect on the happiness of

94% of respondents

http://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703613

http://www.chatelaine.com/health/is-procrastination-making-you-unhappy/

You Are Happier If

You Are In Control ofYour Life

60http://www1.eur.nl/fsw/happiness/hap_cor/desc_cor.php?sssid=11279

http://www1.eur.nl/fsw/happiness/hap_cor/desc_cor.php?sssid=11279

You Are Happier If

You Are Tall

At Least 5’9” For Men

61http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

You Are Happier If

You Are At Least 5’2” and Less Than 6’0”

For Women

62http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0

You Are Happier If

You Are Very Beautiful(The Most Have a 10% Advantage Over the Least)

63http://ftp.iza.org/dp5600.pdf

http://ftp.iza.org/dp5600.pdf

You Are Happier If

You Are Born First

64http://www.researchgate.net/publication/232537191_Birth_order_and_happiness_A_preliminary_study

http://www.researchgate.net/publication/232537191_Birth_order_and_happiness_A_preliminary_study

You Are Happier IfYou Embrace Your Roots

In studies of immigrant students, greater ethnic identity is associated with 10% greater life

satisfaction

65http://cretscmhd.psych.ucla.edu/events/PhinneyPaper.pdf

+10%

http://cretscmhd.psych.ucla.edu/events/PhinneyPaper.pdf

You Are Happier If

Your Priorities are on Family or Altruism

66http://link.springer.com/article/10.1007/s11205-007-9138-y#/page-1

http://link.springer.com/article/10.1007/s11205-007-9138-y

You Are Happier If

You Are Married

67

You Are Happier If

You are Healthy, Married & Retired

68http://arxiv.org/ftp/arxiv/papers/1112/1112.5802.pdf

Bad Health

Fair Health (Baseline)

Excellent Health

MarriedNever

Married (Baseline)

Divorced, Widowed, Separated

Unemployed

Retired (Baseline)

Working

Health Married Employment

Series1 -8.25% 0.00% 20% 10% 0% -5% -9% 0% -3%

-15.00%

-10.00%

-5.00%

0.00%

5.00%

10.00%

15.00%

20.00%

25.00%

Imp

act

http://arxiv.org/ftp/arxiv/papers/1112/1112.5802.pdf

You Are Happier If

You Don’t Have Kids Or They Have Moved Out

69

http://www.penguinrandomhouse.com/books/59967/stumbling-on-happiness-by-daniel-gilbert/9781400077427

You Are Happier If

You Have Not Had a Newborn Child This Year

70http://link.springer.com/article/10.1007/s13524-014-0321-x

http://link.springer.com/article/10.1007/s13524-014-0321-x

You Are Happier If

You are a Parent, Then You are an Excellent Parent

71http://www.pewresearch.org/files/2014/02/FT_parenting-happiness-link.png

http://www.pewresearch.org/files/2014/02/FT_parenting-happiness-link.png

You Are Happier If

You Have Two Children

or Less

72

http://link.springer.com/article/10.1007/s13524-014-0321-xhttp://usatoday30.usatoday.com/news/health/wellness/story/2012-05-03/parents-happiness-population-survey/54767508/1

http://link.springer.com/article/10.1007/s13524-014-0321-x

http://usatoday30.usatoday.com/news/health/wellness/story/2012-05-03/parents-happiness-population-survey/54767508/1

You Are Happier If

You Get in the “Flow”(Immersive Activity that is consistent with but challenging

to your skills)

73

http://www.amazon.com/Good-Business-Leadership-Making-Meaning/dp/014200409X

1. Set goals that have clear and immediate feedback

2. Become immersed and focused on a particular activity.

3. Pay attention to what is happening in the moment

4. Learn to enjoy immediate experience

5. Proportion your skills to the challenge at hand

http://www.amazon.com/Good-Business-Leadership-Making-Meaning/dp/014200409X

You Are Happier If

You Have The Right Amount of Neuro-chemicals

74

Note: While some Healthcare professionalsfocus on this aspect first in treating depression, it is the most difficult to quantify.

The correct level foreach individual varies, and often takes several months..

https://en.wikipedia.org/wiki/Neurochemistry

You Are Happier If

You …

75

http://big.assets.huffingtonpost.com/2013_HappinessMatrix_1.png

You Are Happier If

You …

76

You Are Happier If

You Are Republican

You Are Happier If

You Move on to the Next “Level”

78

http://www.amazon.com/gp/product/0446563048

You Are Happier If

All Components of Your Being are Met

79

https://en.wikipedia.org/wiki/Virginia_Satir

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