7 Science-Backed Secrets to Boost Happiness: Add or Subtract These

Being both a clinical psychologist and a researcher, my passion lies in exploring the science behind happiness. There’s nothing more gratifying for me than delving into studies related to well-being—how we can enhance it, sustain it, and share it with those around us.

The only small issue is that many of these studies are meaningless.

Therefore, how can we determine what to trust? And what truly leads to our happiness?

Let's examine the science.

The science of happiness

Experts and thinkers have long pondered over the elements that contribute to a fulfilling existence, yet the empirical exploration of well-being gained significant momentum in the late '90s thanks to the emergence of Positive Psychology as a distinct discipline. Over the following ten years, this area witnessed a surge in scholarly inquiry into happiness, resulting in numerous publications within academic circles addressing various aspects related to the subject.

Then, around 2012 The illusion of happiness shattered as psychology researchers faced an uncomfortable truth: much of their work contained errors. They discovered that numerous published studies depended on flawed yet prevalent publication methods. These included p-hacking—manipulating statistical analysis to produce significant outcomes—and HARKing (Hypothesizing After Results are Known)—adjusting hypotheses retrospectively to align with observed data.

Upon careful examination, the findings failed to stand firm. For example, when individuals were primed with stereotypes about older people does not lead them to move at a slower pace. Encouraging individuals to think about smart professors Instead of being soccer hooligans doesn’t mean they are better at trivia.

This culminated when a prestigious journal released an article on the subject. a paper asserting they uncovered proof of extrasensory perception (ESP). Based on questionable statistical techniques, it implied that individuals' actions might be affected by forthcoming events that hadn’t occurred yet. (Just so we’re clear, this isn't actually possible).

Research standards had to be updated.

Preregistration to the rescue

To eliminate issues like p-hacking, HARKing, and similar problematic practices, the field of psychology has embraced a new era of transparency. As part of this broader shift towards "Open Science," one emerging research norm is becoming more prevalent.

This process is known as "preregistration," and its concept is straightforward. Before conducting their research, scientists publicly disclose their study plans along with all planned analyses. This eliminates post hoc adjustments, selective reporting of specific analyses, or altering statistical techniques to achieve desired outcomes.

Consequently, we tend to have greater trust in the outcomes of preregistered studies.

This isn’t an ideal fix. Simply having transparency doesn’t ensure high standards. In fact, labeling something as "preregistered" might be deceptive, giving the appearance of strictness without actually ensuring robust methodologies. Opponents of preregistration contend that it restricts scientific adaptability, favors particular techniques over alternatives, and imposes superfluous (and occasionally expensive) paperwork requirements.

This being said, the increasing adoption of preregistration is steering psychological research in the correct course. Or so says my extrasensory perception.

Ways to achieve happiness, according to solid scientific research

What occurs if we focus solely on happiness studies that were preregistered?

The figure becomes significantly less.

A group of scientists at the University of British Columbia systematically reviewed Every experimental study on happiness was examined, yet they narrowed down their search exclusively to those that were preregistered. The outcome? Only 65 studies remained, which is quite a small number within the realm of happiness research. However, the advantage of using this method is that it boosts the chances of these 65 studies being high-quality ones.

What insights do these studies provide? What steps can we take to achieve greater happiness?

The investigators categorize scientifically-supported ways to enhance happiness into two groups: things we can introduce into our lives and elements we can remove from them.

Items to include for greater happiness

1. Express gratitude

Consider reflecting on the gratitude you feel towards someone in your life and think about expressing it to them. one study , individuals' spirits lifted following instructions to write a gratitude letter To express thanks without directly handing it over, you could send them a thank-you message via text, or share your appreciation publicly on social media.

2. Be more social

Allocate time to bond with those nearby. One study people were randomly paired with strangers for conversation during their commutes (as opposed to following their usual routine), and these individuals noted an improvement in their mood throughout the trip.

3. Act happy

Smile! One study demonstrated that instructing individuals to mimic a genuine smile (such as replicating a smile seen in a photograph) positively affected their mood. The crucial aspect is achieving a spontaneous grin, as one commonly cited study Studies involving participants clenching pencils between their teeth to create a smiling expression have largely been discredited.

4. Increase novelty

We all experience hedonic adaptation, which means we rapidly adjust to good things happening around us. To escape this pattern, one approach is to introduce new elements into our daily routines. As an illustration, one study people were randomly designated to consider their weekends like vacations, which led to improved moods and higher contentment upon returning to work on Monday. Another study — seriously speaking — tasked individuals with developing "hand goggles" when viewing a video for the third time, thus adding novelty and enhancing enjoyment.

5. Help others

We experience greater happiness when we opt to use our resources for others, such as with presents or contributions. For instance, people are randomly assigned When people choose to spend their money on themselves or on someone in need, individuals who opt to use the funds for others tend to experience improved moods subsequently.

Items to remove to increase our happiness

1. Minimize unenjoyable activities

Engage less with activities you dislike. One study Provided participants with $40 to use on an item or service that would help them save time, such as hiring someone to complete housework tasks. On another occasion, these individuals were given $40 to spend on a tangible object instead. Participants who opted for the time-saving expenditure experienced reduced feelings of being rushed and reported higher levels of happiness afterwards.

2. Reduce smartphone and social media use

Having researched the effects of smartphones and social media on mental well-being, I am aware that this field of study is complex. Evidence indicates that simply cutting back usage won’t necessarily boost happiness; instead, improvements are more probable when approached differently. enhances our participation In the social settings we encounter, and when this continues over an extended period ( one month vs. one day ).

This list does not cover everything. A limitation of this research method is that many studies, including some high-quality ones, are excluded. For instance, decades of research back the advantages of exercise , sleep , spending time in nature And numerous other interventions exist. They might boost happiness levels; however, very few—if any—preregistered experiments confirm their effectiveness.

Over time, the collection of thorough, pre-registered studies on happiness will expand. For now, our best approach is to adhere to this list and, alternatively, proceed using traditional methods: lacking solid scientific guidance for direction.

Jacqueline Nesi, PhD, is a clinical psychologist, an assistant professor at Brown University, and the creator of the widely read weekly newsletter. Techno Sapiens .