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The Happiness Formula

May 07, 2023

Happiness is something that everyone strives for, but achieving it can be easier said than done. Fortunately, there are proven strategies for increasing happiness levels that anyone can implement. In this post, we'll share the top ten tips for happiness and provide references to back them up.

  1. Practice Gratitude: Studies have shown that practicing gratitude can increase feelings of happiness and well-being. One study found that writing a letter of gratitude each week led to increases in happiness levels over time (1).

  2. Cultivate Positive Relationships: Social connections are an important predictor of happiness. Research has shown that having close relationships with friends and family can lead to greater life satisfaction (2).

  3. Engage in Meaningful Work: People who find their work meaningful tend to be happier than those who don't. According to a study by the Harvard Business Review, employees who found their work meaningful were three times more likely to stay with their organizations, had 1.7 times higher job satisfaction, and 1.4 times more engagement (3).

  4. Practice Mindfulness: Mindfulness practices, such as meditation, have been shown to reduce stress and increase feelings of well-being. One study found that mindfulness meditation led to increases in positive emotions, life satisfaction, and overall well-being (4).

  5. Exercise Regularly: Exercise has been shown to have a positive impact on mental health. A review of 23 studies found that exercise can reduce symptoms of depression and anxiety (5).

  6. Spend Time Outdoors: Spending time in nature has been linked to increases in well-being. One study found that spending as little as 20 minutes in nature can lead to significant increases in feelings of vitality (6).

  7. Practice Self-Care: Taking care of yourself is important for overall well-being. This can include getting enough sleep, eating a healthy diet, and taking time to relax and recharge.

  8. Cultivate a Growth Mindset: A growth mindset, which is the belief that intelligence and abilities can be developed through effort and learning, has been linked to greater resilience and happiness. One study found that people with a growth mindset were more likely to seek challenges and experience greater life satisfaction (7).

  9. Give Back: Engaging in acts of kindness and volunteering have been linked to increases in happiness levels. One study found that people who volunteered for at least 100 hours per year were happier than those who didn't (8).

  10. Practice Forgiveness: Letting go of grudges and practicing forgiveness can lead to greater well-being. Studies have shown that forgiveness is linked to reduced levels of stress, anxiety, and depression (9).

In conclusion, there are many proven strategies for increasing happiness levels. By practicing gratitude, cultivating positive relationships, engaging in meaningful work, practicing mindfulness, exercising regularly, spending time outdoors, practicing self-care, cultivating a growth mindset, giving back, and practicing forgiveness, you can boost your own happiness and well-being.

Remember, happiness is a journey, not a destination. It takes effort and commitment to maintain a positive outlook and make choices that promote well-being. But the benefits are well worth the effort. So, start implementing these tips today and enjoy a happier, more fulfilling life.

To hear Dr. Gupta take a deeper dive on this topic with Trevor McGregor, listen to these podcast episodes: Peak Health with Ravi Gupta, MD - The Happiness Formula - Part 1 and Peak Health with Ravi Gupta, MD - The Happiness Formula - Part 2



  1. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.

  2. Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: does happiness lead to success?. Psychological bulletin, 131(6), 803.

  3. Wrzesniewski, A., & Dutton, J. E. (2001). Crafting a job: Revisioning employees as active crafters of their work. Academy of management review, 26(2), 179-201.

  4. Garland, E. L., Fredrickson, B., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience on the treatment of emotion dysfunctions and deficits in psychopathology. Clinical psychology review, 30(7), 849-864.

  5. Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., ... & Mead, G. E. (2013). Exercise for depression. Cochrane database of systematic reviews, (9).

  6. Ryan, R. M., Weinstein, N., Bernstein, J., Brown, K. W., Mistretta, L., & Gagne, M. (2010). Vitalizing effects of being outdoors and in nature. Journal of environmental psychology, 30(2), 159-168.

  7. Hong, Y. Y., Chiu, C. Y., Dweck, C. S., Lin, D. M., & Wan, W. (1999). Implicit theories, attributions, and coping: A meaning system approach. Journal of personality and social psychology, 77(3), 588.

  8. Dunn, E. W., Aknin, L. B., & Norton, M. I. (2008). Spending money on others promotes happiness. Science, 319(5870), 1687-1688.

  9. Toussaint, L. L., Worthington Jr, E. L., & Williams, D. R. (2015). Forgiveness and health: scientific evidence and theories relating forgiveness to better health. Springer.

  10. Diener, E., Lucas, R. E., & Scollon, C. N. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being. American psychologist, 61(4), 305.