The How of Happiness: A Scientific Approach to Getting the Life You Want

Lyubomirsky defines “flow” as a state of deep engagement and complete absorption in an activity. When someone experiences flow, they become entirely immersed in whatever they are doing, to the extent that they lose their sense of time passing and even their self-awareness. It’s as if they are so deeply involved in the task that nothing else matters. Lyubomirsky emphasizes that these moments of flow can be particularly meaningful because they contribute significantly to feelings of happiness and fulfillment.

In the book, the concept of the “hedonic treadmill” signifies that people adapt to life changes, both positive and negative, and eventually revert to their baseline level of happiness. Lyubomirsky’s argument is that this phenomenon suggests that the pursuit of external factors, like accumulating wealth or material possessions, does not lead to sustained happiness. In other words, the initial boost in happiness that comes from these external changes is often short-lived. As individuals become accustomed to their new circumstances, the positive impact on their happiness diminishes, and they find themselves back at their natural or inherent level of happiness.

Lyubomirsky uses the term “sustainable happiness” to describe a form of well-being that endures over the long term. This kind of happiness is distinctive in that it isn’t dependent on transitory pleasures or external situations, which can be fleeting and unpredictable.

Instead, sustainable happiness is nurtured and maintained through deliberate actions and practices that are geared toward fostering enduring life satisfaction. It’s not merely a product of chance, momentary joys, or material possessions. Rather, it arises from the intentional choices that individuals make, such as cultivating positive relationships, practicing gratitude, setting and achieving meaningful goals, and developing a resilient mindset.

The concept of the “happiness continuum” introduced by Lyubomirsky illustrates a spectrum of well-being, encompassing a range from relatively low to high levels of happiness. It’s a way of visualizing the diverse states of contentment and life satisfaction that individuals may experience.

What Lyubomirsky underlines is that people are not fixed at a particular point on this spectrum. They possess the capacity to move along this continuum, and this movement is not solely determined by external circumstances or genetic predispositions. Instead, it is influenced by the intentional activities that people engage in and the mindset they adopt. By actively incorporating practices that promote happiness, individuals can make progress on this continuum and enhance their overall well-being. In essence, this concept stems from the idea that personal agency and deliberate efforts play a crucial role in improving one’s level of happiness.

Lyubomirsky introduces the concept of “learned optimism” as a psychological notion originally formulated by Martin Seligman. This concept revolves around an individual’s capacity to deliberately nurture a more positive and hopeful perspective on life by making fundamental changes in their thought processes and explanatory styles.

In essence, learned optimism entails a transformation in one’s mindset, particularly in how they interpret and explain events, especially adverse ones. It involves shifting from a pessimistic outlook, in which negative occurrences are enduring and affect every aspect of life, to an optimistic outlook, in which setbacks are temporary and confined to specific situations. This transformation is not merely about seeing the glass as half full. It entails a fundamental reorientation of one’s cognitive and emotional responses to challenges.