How to be much happier

In a one-of-a-kind study, students at Pennsylvania State University were assigned to two groups. The first group was instructed to give or receive a minimum of five hugs per day over the course of four weeks and to record the details. The hugs had to be front-to-front (nonsexual) hugs, using both arms of both participants; however, the length and strength of hug, as well as the placement of hands, were left to their discretion. Furthermore, these students couldn't simply hug their boyfriends or girlfriends half a dozen times; they had to aim to hug as many different individuals as possible. The second, the controls, was instructed simply to record the number of hours they read each day over the same four weeks.

The hugging group (which partook in an average of forty-nine hugs over the course of the study) became much happier. Not surprisingly, the students who merely recorded their reading activity (which averaged a not-too-shabby 1.6 hours per day) showed no changes. [The How of Happiness]

When 577 volunteers were encouraged to pick one of their signature strengths and use it in a new way each day for a week, they became significantly happier and less depressed than control groups. And these benefits lasted: Even after the experiment was over, their levels of happiness remained heightened a full month later. Studies have shown that the more you use your signature strengths in daily life, the happier you become. [The Happiness Advantage]

…[I]ndividuals told to complete five acts of kindness over the course of a day report feeling much happier than control groups and that the feeling lasts for many subsequent days, far after the exercise is over. To try this yourself, pick one day a week and make a point of committing five acts of kindness. But if you want to reap the psychological benefit, make sure you do these things deliberately and consciously — you can't just look back over the last 24 hours and declare your acts post hoc. [The Happiness Advantage]

One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent. Often, the most enjoyable part of an activity is the anticipation. If you can't take the time for a vacation right now, or even a night out with friends, put something on the calendar — even if it's a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it.

There is substantial evidence in the psychology and sociology literature that social relationships promote happiness for the individual. Yet the size of their impacts remains largely unknown. This paper explores the use of shadow pricing method to estimate the monetary values of the satisfaction with life gained by an increase in the frequency of interaction with friends, relatives, and neighbors. Using the British Household Panel Survey, I find that an increase in the level of social involvements is worth up to an extra £85,000 a year in terms of life satisfaction. Actual changes in income, on the other hand, buy very little happiness.

Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well. You may use a journal or your computer to write about the events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance ("My husband picked up my favorite ice cream for dessert on the way home from work today"), but they can be important ("My sister just gave birth to a healthy baby boy"). [Flourish]