Happiness Hacks: 100% Scientific! Curiously Effective!

Happiness Hacks is a collection of research-based information on human happiness. Alex Palmer sorts the information into categories of happiness at work, happiness at play, happiness in love, and others. In the back of the book is a list of research references the author used to compile his facts.

Here are my notes from the book.

Focus on the 40 percent: Forty percent of one's happiness can be changed.

Scientists examined thirteen ways to spend one's leisure time. Only six were significantly associated with happiness: shopping, reading books, attending cultural events, getting together with relatives, listening to music, attending sporting events. Six others had no significant impact on happiness: watching tv, going to the movies, getting together with friends, playing cards, going to the gym, and doing handicrafts. One negatively impacted happiness: spending time on the internet.

Get outside: One of the best happiness-enhancing activities is to get into nature. Or sit by a window: Just looking at nature can improve your mood.

Vacation: Researchers found that feelings of well-being increased right away, peaking on the eighth day where they remained until the eleventh day, after which enjoyment levels dipped. Happiness increases when time is spent planning a vacation.

Add humor.

Do something for someone else.

Natural light.

Keep soft objects on hand and use tactile comfort.

Having a happy friend can boost your own happiness by 15.3 percent.

150 friends. That's about how many friends most people can have.

How much exercise is enough to feel better? Ten minutes. Exercise in short, ten-minute bursts several times a day.

As individuals age, they generally grow happier.

Those who drank four cups of coffee a day, when examined after ten years, had a 64 percent lower risk of dying than those who never or almost never consumed coffee.

Researchers found a positive correlation between eating fruits and vegetables and increased happiness.

Seven hours—target amount of sleep.

Positive emotions can fight colds.

People living in small towns and rural areas generally report being happier than those who live in cities.