Abstract
This year marks the 10th anniversary of the United Nations General Assembly resolution proclaiming March 20 to be the annual International Day of Happiness. 1 It is also more than a decade since the first World Happiness Report was published—a report that draws on global survey data from more than 150 countries to rank happiness based on average evaluations over the three preceding years. The 2023 report, published in March, was of special interest to those looking to see how a global crisis (in this case, the COVID-19 pandemic) affected the sense of happiness worldwide.
What brings people happiness seems obvious; values such as freedom, security, and prosperity come to mind. Since all of these were affected by pandemic lifestyle changes, many expected that overall happiness would decline. Yet, the most recent happiness numbers remained stable; a life-threatening crisis did not appear to impact global happiness at all. It is undeniable that the disruptions of the pandemic—things such as job losses, social isolation, and threats to health—would negatively impact pretty much all people to some extent. So, why didn't the numbers reflect this volatility?
For one thing, the survey measures a general self-reported perception of happiness. Changes in satisfaction for each individual, let alone one aspect of that person's life (e.g., work or health), require a more detailed investigation. One person may have lost a job but found in that an opportunity to pursue a more fulfilling career. Another may have discovered a new hobby when they found themselves housebound in the early days of the pandemic. Average numbers in a report such as the one above represent a population's happiness in broad strokes. They don't scrutinize the shape of that happiness and how that might change.
What these numbers do show is that people are eager to find happiness, even in the worst of circumstances. And whether its amassing wealth, pursuing peak physical health, or rambling the countryside, there is a long list of suggestions for how to achieve contentment.
It may be surprising to learn, then, that most of the common strategies for increasing happiness are not actually yet supported by scientific evidence. Recently, in a review published in Nature Human Behavior, 2 researchers found that the majority of experiments on the subject did not hold up to the most basic current best practices for demonstrating psychological effects. The review noted very few rigorous studies that revealed any significant increase in happiness with the use of mindfulness and meditation, physical exercise, or spending time in nature. In addition, while there was some data supporting the idea that practicing gratitude and social interaction with strangers can boost happiness, these effects were often quite short-lived.
Clearly, these findings do not mean that these activities do not increase happiness. While there may not be significant scientific evidence to support many of the aforementioned activities, there is a reason that they are listed so often. Many of us have observed anecdotally, both for ourselves and our peers, that things such as financial security, exercise, spending time in nature, and interacting with loved ones give us satisfaction and contentment. While these strategies may not be the answer for everyone, they are invitations for further, more rigorous study.
For example, although demonstrating an empirical relationship between nature and happiness has previously proven difficult, a new paper 3 harnessed the power of social media by examining posts published while visiting a park. These researchers found that tweets posted during a park visit were about 4% “happier” than those before or after the visit—an improvement comparable to that observed across Twitter on Christmas Day. 4 With just over half of the world's population currently living in cities, and expected to increase to 68% by 2050, research such as this proves that maintaining and increasing access to green spaces should be a consideration for improving the satisfaction of a city's citizens.
Moreover, when it comes to financial security, there is evidence that income can be correlated with happiness, but the strength of this relationship is up for debate. On a global level, polls indicate that residents in the top 10% of countries by GDP per person scored their life situation higher than those in the bottom 10%, 5 but data also suggest that long-term GDP growth does not necessarily lead to a happy country. 6 Individually, the data are even more unclear. In 2010, researchers at Princeton University found that happiness leveled off when annual incomes reached about $75,000 (or $90,000 today). Yet, a recent paper 7 showed that happiness continues to increase even as income reaches top levels. However, only a small percentage of the overall happiness was due to differences in income. In other words, happiness is a result of many factors, but money doesn't hurt.
The most solid research into happiness, however, or at least the longest running, is the Harvard Study of Adult Development. Originating in 1938, the study gathered health records from 724 men from all over the world and asked detailed questions about their lives at 2-year intervals in the decades since. 8 This research, which has since gone on to include low-income and female participants, has found that it is not any of the practices above that most affect people's happiness. Instead, it is positive social relationships that keep people happy (and even help them live longer). It turns out our social networks are essential to both our health and our happiness.
One way to ensure our relationships are healthy and balanced is to practice social fitness. Although it is easy to imagine that once we establish relationships, they will take care of themselves, in truth, our social life needs “exercise” to succeed. We need to evaluate our relationships consistently, examining how we are cultivating the connections that help us thrive.
No social life is one size fits all. So, each person must assess their social fitness regularly, determining whether current connections are meeting current needs. Where are the gaps? Maybe one is missing the friend that they can trust with their innermost secrets, or perhaps they need someone who can teach them something new. Whatever it is, it is important to build a social network consciously in order to grow happiness.
While forming new relationships can be intimidating, there are tools, many of them digital, that can help along the way. It may be easier to reconnect with someone from the past than to start afresh. If this is the case, social networks can help bridge the gap of the intervening years. It is low cost and low stress to send a quick chat to test the waters.
Another way to make strong social connections is to find a common interest. Classes or interest groups are easy to search online and are often a useful source for connecting with like-minded people who may live far away. In this case, technology helps bridge the gap of geographical distance.
Beyond that, technology can allow a closer bond with existing connections. Video-conferencing software has allowed many, especially those who are older or have difficulty traveling, to stay in touch with family and friends. The convenience and low cost can even encourage more frequent and casual encounters, bridging the gap between formality and intimacy.
Of course, technology must be used with intention. Although browsing social media to maintain existing relationships is wise, if the online world displaces offline activities, it runs the risk of making a person lonelier. In addition, passive consumption, such as doomscrolling without interacting, may feel fulfilling in the moment, but it is not actually helping to form connections. The idea, instead, is to ensure that technology is engaged in a way that enhances social fitness rather than eclipses it.
In the end, technology, used properly, can be the cornerstone of a robust social fitness strategy, helping to strengthen the social networks that keep people happy and healthy. It is a tool that can build bridges, both at home and abroad.