Review of The How of Happiness: A New Approach to Getting the Life You Want by Sonja Lyubomirsky

There are an abundance of books on how to find happiness. Most, however, are based on personal experience, anecdotal evidence and recycled old saws (which may actually be true). Until now there have been few, if any, books on the study of happiness supported by scientific method of double blind studies and control groups. Sonja Lyubomirsky is a professor of psychology at UC-Riverside and has spent the last 20 or so years studying what makes people happy. In her book, The How of Happiness, Lyubomirsky rigorously documents all of her findings and activities on how to improve your happiness.

She first discusses whether it is possible to be happier and why you are as happy as you are. She has developed what she terms the 40% solution. Rigorous twins’ studies have determined that we all are born with a genetic happiness set point. This set point accounts for 50% of the happiness we feel. There are some people who are born naturally happier than others. All things being equal your happiness will tend toward your genetically predetermined set point. So what about the other 50%?

What about circumstances, surely our situation in life plays a big role in determining our happiness. As it turns out studies show that circumstances account for only 10% of how happy we are. Wealth, beauty, a successful career, etc. all of it adds up to only 10%. Why? Because of something called hedonic adaptation. We humans adapt rapidly, not only to sensory and physiological changes, but also to what is called hedonic shifts or changes in our social situations. Let’s say you think winning the lottery will make you happier and you do win a sizeable sum. You will experience short term happiness but you will soon adapt to your new found wealth and its power to make you happy will fade. So if only 10% of our happiness is attributable to our circumstances what about the other 40%?

It turns out that we are responsible for the 40%. We can take action to hasten and bolster our own happiness. How? Well this is where Lyubomirsky book really shines. She sets out 12 happiness activities that have been tested for their effectiveness in psychological studies. Some of these are common wisdom or have support from scripture, such as learning to forgive or expressing gratitude. But the book does more than just tell you to forgive it gives guidance on how and why it works.

One of the activities is avoiding overthinking. I have a great deal of difficulty in not overthinking almost everything. I know I should not do it but it is not enough to say to me, “Don’t overthink that.” Lyubomirsky not only tells you why stopping overthinking is a way to increase happiness she gives you strategies on how to do it.

Lyubomirsky also does not expect nor do you need to undertake all 12 activities. Just a few will go a long way to increasing the 40% of happiness. She includes a test to determine which happiness activities will fit your interests, values and needs. She also includes in her book the 5 hows behind sustainable happiness, all of which are supported by research.

Lyubomirsky also addresses those of us who suffer from depression. She makes the point that depression needs medical treatment and just the activities in the book will not work on a clinically depressed person. However, they will help those in treatment and on medication. A number of the activities are used in cognitive-behavioral therapy.

Even though the book is based on and heavily annotated with copious research it is very readable. Lyubomirsky uses case studies and other examples and lays out each point and principle in a clear and easily understandable manner. If you are even thinking about buying a self-help book I highly recommend you buy and read this one.