Pursuing Happiness: The Architecture of Sustainable Change

Lyubomirsky, Sonja; Sheldon, Kennon M.; Schkade, David

doi:10.1037/1089-2680.9.2.111

Cited by 2,413 publications

(1,900 citation statements)

References 105 publications

(142 reference statements)

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“…Substantial evidence suggests that helping others leads to boosts in happiness (Chancellor et al, 2015;Lyubomirsky, Sheldon, et al, 2005;Nelson et al, 2015;Otake et al, 2006;Sheldon et al, 2012;Weinstein & Ryan, 2010). For example, when Japanese participants were assigned to take note of the kind things they did for others, they demonstrated increases in happiness over the course of 1 week, relative to a control condition (Otake et al, 2006).…”

Section: Prosocial Behaviormentioning

confidence: 99%

Do unto others or treat yourself? The effects of prosocial and self-focused behavior on psychological flourishing.

Nelson¹,

Layous

Cole

et al. 2016

Emotion

Self Cite

261

182

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When it comes to the pursuit of happiness, popular culture encourages a focus on oneself. By contrast, substantial evidence suggests that what consistently makes people happy is focusing prosocially on others. In the current study, we contrasted the mood-and well-being-boosting effects of prosocial behavior (i.e., doing acts of kindness for others or for the world) and self-oriented behavior (i.e., doing acts of kindness for oneself) in a 6-week longitudinal experiment. Across a diverse sample of participants (N ϭ 473), we found that the 2 types of prosocial behavior led to greater increases in psychological flourishing than did self-focused and neutral behavior. In addition, we provide evidence for mechanisms explaining the relative improvements in flourishing among those prompted to do acts of kindnessnamely, increases in positive emotions and decreases in negative emotions. Those assigned to engage in self-focused behavior did not report improved psychological flourishing, positive emotions, or negative emotions relative to controls. The results of this study contribute to a growing literature supporting the benefits of prosocial behavior and challenge the popular perception that focusing on oneself is an optimal strategy to boost one's mood. People striving for happiness may be tempted to treat themselves. Our results, however, suggest that they may be more successful if they opt to treat someone else instead.

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Section: Prosocial Behaviormentioning

confidence: 99%

Do unto others or treat yourself? The effects of prosocial and self-focused behavior on psychological flourishing.

Nelson¹,

Layous

Cole

et al. 2016

Emotion

Self Cite

261

182

View full text Add to dashboard Cite

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“…Individual differences in happiness are theorized to be influenced by individual differences in both genetics and life circumstances (Lyubomirsky, Sheldon, & Schkade, 2005). However, just as distal risk factors for mental disorders (e.g., biology or early trauma) do not directly cause psychopathology (Nolen-Hoeksema & Watkins, 2011), lacking optimal genes and circumstances does not preclude people from being happy.…”

Section: Positive Activities As Protective Factorsmentioning

confidence: 99%

“…Researchers have theorized that people's intentional activities-how they choose to spend their time and how they respond to situations in their lives-account for a large part of their happiness (Lyubomirsky, Sheldon et al, 2005).…”

Section: What Are Positive Activities?mentioning

confidence: 99%

“…The practice of optimism is likely to be a direct antidote to a pessimistic attributional style, as this activity involves construing life events positively and charitably. Likewise, those with fragile self-concepts or low self-esteem might benefit from practicing acts of kindness because generosity reduces selffocus and bolsters self-confidence (Lyubomirsky, Sheldon et al, 2005;Otake, Shimai, Tanaka-Matsumi, Otsui, & Fredrickson, 2006). Conversely, particular risk factors could conceivably make it difficult for individuals to derive any benefit from particular positive activities.…”

Section: Risk Factor-activity Fitmentioning

confidence: 99%

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Positive activities as protective factors against mental health conditions.

Layous¹,

Chancellor²,

Lyubomirsky³

2014

Journal of Abnormal Psychology

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149

100

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Applying Nolen-Hoeksema and Watkins's (2011) transdiagnostic risk factor heuristic to our work on positive activities (i.e., practices that characterize naturally happy people, like expressing gratitude and practicing generosity), we propose that such activities may serve as protective factors that mitigate proximal risk factors both directly and by intervening with the mechanisms that give rise to them. First, we discuss theoretical and empirical support for the importance of well-being and the mechanisms that explain how positive activities promote well-being (by boosting positive emotions, positive thoughts, positive behaviors, and need satisfaction; Lyubomirsky & Layous, 2013). Second, we outline examples of how positive activities can mitigate two particular proximal risk factors (rumination and loneliness) and counteract environmental triggers (i.e., moderators) that might amplify them (e.g., through adaptive coping). Third, we argue that positive activities can be taught to youth to instill positive patterns of emotions, thoughts, and behaviors that may serve as protective factors over the course of their lifetimes. Lastly, we propose that certain positive activities might be particularly well-suited to certain individuals and to specific risk factors.

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“…What if we compare the importance of holiday trips to an unintentional event? According to Lyubomirksy et al, (2005). unintentional activity makes up about 10% of happiness.…”

Section: Do Holiday Trips Boost Happiness?mentioning

confidence: 99%