happiness hypothesis book summary

The Happiness Hypothesis Summary

1-Sentence-Summary:   The Happiness Hypothesis is the most thorough analysis of how you can find happiness in our modern society, backed by plenty of scientific research, real-life examples and even a formula for happiness.

Favorite quote from the author:

Table of Contents

Video Summary

The happiness hypothesis review, audio summary, who would i recommend the happiness hypothesis summary to.

If you’re looking for a scientifically proven way to find happiness, you’ve come to the right place.

These blinks show that Jonathan Haidt , social psychologist and professor at NYU , has pulled out all the stops.

In the beginning of The Happiness Hypothesis , he establishes a metaphor, which then serves throughout the rest of the book to explain happiness in different contexts.

He says our brain is divided into two main parts.  Your limbic system is in charge of your basic instincts , the needs for sleep, food and sex.

The neocortex is, as its name suggests, a newer part of the brain, responsible for your rational thinking . It’s what keeps your limbic system in check and makes sure you don’t run around naked on the street, overeat, or sleep in when you’re supposed to go to work.

While the neocortex follows suit to your thoughts, your limbic brain doesn’t. It’s fully in charge of your heart rate, moving while you sleep or the knee-jerk reflex .

Haidt therefore describes the limbic brain as a wild elephant,  with your neocortex being  the rider , trying to control the elephant.

Unhappiness comes from the rider and the elephant disagreeing, and Haidt uses this metaphor to show you what you can do to close the gap between the two.

50% to 80% of your baseline level of happiness is determined in your genes , but by changing your thoughts you can still train the elephant .

For example, your limbic brain is trained to recognize danger everywhere, in order to survive, but by  becoming an optimist , you can lessen this behavior, which isn’t quite so useful today.

If you want to save this summary for later, download the free PDF and read it whenever you want.

A large chunk of our happiness comes from our social relationships , and the first step towards improving them, is understanding them.

Reciprocity is the principle on which we interact, which is why you feel guilty if you don’t return a favor and  Sheldon feels compelled to give a gift back . We feel so strongly about it, that we’d prefer to get nothing, rather than receiving an unfair share .

You can use this principle the next time you fight with your spouse or roommate: Just admit some of the things you did wrong . Your friend will start to reciprocate and also admit what they did wrong, helping both of you to resolve the conflict.

Doing this also helps lessening your self-serving bias , since your elephant thinks it’s always right and your rider usually defends it.

Next to your relationships, your work is one of the few factors that matters a lot to your happiness.

The adaptation principle shows that whatever lucky event or adversity we face, we get used to it. This was proven in a study showing that people who won the lottery and people who became paralyzed both returned to their baseline happiness levels after one year.

However, what you spend your time working on is one of those external circumstances that has a big impact, thanks to the progress principle . It says that we draw much more happiness from working towards a goal , rather than reaching it.

So try to find meaningful work  you’re good at – as Confucius says: “Choose a job you love, and you will never have to work a day in your life.”

Your most important relationship in your life will likely be the one with your partner or spouse. But on your quest for love , don’t just rely on passion . No matter how much “in love” you are at the beginning of the relationship, it naturally fades – and that’s okay.

Haidt says we must seek to develop companionate love , which is what best friends, brothers, sisters and family members share. Having someone at your side through the ups and downs of life, sharing your joy and sadness and exploring and learning together creates a much stronger bond, which can last you a lifetime, but it takes time to develop.

So don’t give up a relationship once passion fades, but give your companionate love time to develop.

The rider and the elephant might also disagree about who you are.  For example your rider can try to preserve your image of being an efficient, career-driven manager, while your elephant just wants to cut himself some slack and play soccer with his buddies.

It often takes a crisis for us to see these differences, which is why adversity can make us happier.  This is especially true for people in their teens and twenties, who spend a lot of time thinking and looking for meaning in their lives. A crisis gives you the chance to see what the elephant really wants and help the rider adjust your self-image to match your true desires.

Lastly, we need to feel connected to something greater than ourselves , which is why religion has a place in our lives. Even if you’re an atheist, you probably believe in karma, destiny or fortune. That’s a good thing! Belief gives us a sense of awe , because it makes us realize that we’re a small part of something much greater.

• Surround yourself with the people you love the most and live in accordance with reciprocity
• Do work that matters to you
• Find a partner who will stand by your side through sunshine and rain
• Allow yourself to be part of something greater

These are just some of the things I learned from these blinks, as there were so many good insights, let alone in the book.

These blinks did an awesome job. I read parts of The Happiness Hypothesis , and every page hits you with a new insight. I don’t know how I would’ve summarized it, but Blinkist did it.

I would have liked to learn about the formula here (Haidt gives a formula for happiness in the book, consisting of your biological set points, the conditions of your life, and your voluntary activities), but I don’t mind that they went for the rider and the elephant metaphor.

Using this throughout all blinks made the summary very consistent and actionable. The book is great, the summary is superb – I highly recommend you get both.

Listen to the audio of this summary with a free reading.fm account*:

The 27 year old who burns through one love relationship after another, the 47 year old who still slaves away in a corporate job she hates in hope for a good retirement and anyone who thinks happiness is just something your born with.

Last Updated on December 5, 2022

Niklas Göke

Niklas Göke is an author and writer whose work has attracted tens of millions of readers to date. He is also the founder and CEO of Four Minute Books, a collection of over 1,000 free book summaries teaching readers 3 valuable lessons in just 4 minutes each. Born and raised in Germany, Nik also holds a Bachelor’s Degree in Business Administration & Engineering from KIT Karlsruhe and a Master’s Degree in Management & Technology from the Technical University of Munich. He lives in Munich and enjoys a great slice of salami pizza almost as much as reading — or writing — the next book — or book summary, of course!

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The Happiness Hypothesis

Nonfiction | Book | Adult | Published in 2006

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Happiness Hypothesis Summary - Jonathan Haidt

Updated: Jun 2, 2021

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⭐ Toby's Rating: 7/10 - Recommended For: Everyone

3 Big Ideas:

The Happiness Hypothesis Summary:

Happiness Formula (H = S + C + V) - Happiness = Set Level + Conditions + Voluntary activities

Set Level -The set-point theory of happiness suggests that our level of subjective well-being is determined primarily by heredity and by personality traits ingrained in us early in life, and as a result remains relatively constant throughout our lives

Conditions – Relationships(connection) is one of the most important conditional factors to happiness. You can never adapt if you lose connections.

Voluntary activities – Focus on activities that bring joy to others. Such as showing gratitude, kindness, favours.

Retrain the Elephant – A strong metaphor throughout. Rider = Rational Brain Elephant = Compulsive, Irrational brain. Lasting happiness does not occur through an epiphany. It occurs through focusing on the relationship between rider and elephant and retraining the elephant. You need to consistently act your way to change through tiny habits.

Coherence is a strong theme throughout. Living coherently leads to happiness. This includes coherence between different levels of your personality, personal values, the environment you live and work within, relationships you have.

The Happiness Hypothesis Quotes:

“Happiness is not something that you can find, acquire, or achieve directly. You have to get the conditions right and then wait. Some of those conditions are within you. Other conditions require relationships to things beyond you: Just as plants need sun, water, and good soil to thrive, people need love, work, and a connection to something larger “

“Work less, Consume less, Attach less, Connect more”

Tobys Takeaway:

The biggest takeaway from the Happiness Hypothesis:

Focus on building good relationships in my life.

Relationships between myself and others, between myself and work, between myself and a greater purpose.

Buy Happiness Hypothesis on Amazon

Big Ideas Expanded

The Happiness Hypothesis Summary of ideas expanded:

The brain sends bad feedback signals quicker than good. We are wired for negativity bias.

Three beliefs depressed people hold:

I’m no good

My world is no good

My future is hopeless

Three best ways to change thought patterns:

CBT (Cognitive Behavioural Therapy)

Throughout the Happiness Hypothesis, this metaphor is used. The rider and the elephant.

The rider and the elephant are often in conflict. The elephant usually wins.

Streetlight Effect: https://en.wikipedia.org/wiki/Streetlight_effect

You can’t change your mind(or anything else) through willpower alone. You need to act your way to changes through tiny habits done consistently such as meditation and thinking habits formed through CBT

Our search for knowledge is flawed. We search for facts that confirm our position and once found we stop thinking and looking for alternatives (Confirmation Bias)

Our perception of others is often correct. Our perception of self is flawed. We have significant blind spots. The ego is strong. We see ourselves through rose-tinted spectacles

Naive Realism – we see the world objectively, everyone else is wrong!

Progress Principle – Joy comes through the journey towards the goal not the achievement of the goal.

Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work

Adaptation Principle – In the long run, it doesn’t matter what happens to you, good or bad, you will ultimately return to your happiness equilibrium which is largely influenced by your genes. Also referred to as Hedonic Treadmill

Relationships(connection) is one of the most important factors to happiness. You can never adapt if you loose connections.

Experiences, such as going to a concert, give more happiness due to their social value. They bring connection

Voluntary Activity essential is to your daily habits. Build reciprocal habits can have the biggest effect. Such as showing gratitude, kindness, favours for others

Happiness = work less, consume less, attach less, connect more

3 levels of personality (McAdams):

Basic internal traits (having)

Personal values, goals, projects (doing)

Life Story (making)

Coherence between the 3 levels is essential for happiness

3 typical responses to tragedy :

Active response(taking action)

Reframing (such as into a positive)

4 types of Life Goals :

Work/Achievement – People least happy if they drive towards this goal

Relationship

3 ways to manage your environment :

Adapt – respond to changing environment

Shape – changing the environment to suit needs

Select – choosing the environment to work within

People are not computers. The technology metaphor is now so pervasive we see people as machines. And therapy as the repair shop. Our metaphors are wrong. People are more like plants

Most plants will come back to life without repairing plant. Focus on

the conditions. Fix the environment the plant(person) will naturally spring back to life.

vital conditions for humans to flourish:

Social connection (love)

Compelling purpose or goal greater than ourselves

Vital Engagement = Flow + Meaning

Coherence is important for individuals happiness. Coherence at the three levels of your personality. If you do not have coherence, it is likely you will be tormented . Without good skills to diagnose your personal system, you may struggle to find the problem You need coherence with your personal “optimisation” goal.

When you do find coherence, it may be one of the most profound moments in your life.

Items which need coherence: – Habits – Goals – Values – Work – Love

These items are always in healthy tension but importantly there needs to be coherence.

Coherence needed at all levels:

Psychological

We have an internal desire to share learning and ideas. The desire to reciprocate shares this even further and creates a virtuous cycle. Helping others succeed is hard-wired into humans.

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The Happiness Hypothesis Summary and Key Lessons

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” is a book by Jonathan Haidt, a social psychologist. In this work, Haidt explores the connection between ancient wisdom and modern psychology to understand the nature of happiness and how it can be achieved in our contemporary lives.

Quick Summary : Haidt delves into various cultural and religious teachings from the past, comparing them with scientific research on well-being and contentment. He identifies common principles, suggesting that happiness is a blend of inner harmony, social connections, and purposeful living, challenging us to reevaluate their perceptions of happiness.

The Happiness Hypothesis Summary

Introduction to the ancient wisdom.

Haidt begins by delving into the teachings of ancient philosophers and religious texts, highlighting the universal quest for happiness and meaning. 

He introduces the central metaphor of the book – the idea of a rider (conscious reasoning) on an elephant (automatic processes or intuition). 

This metaphor suggests that while we might believe our rational side is in control, it is the elephantine intuition that truly drives our actions . 

This concept is essential in understanding the various hypotheses about happiness presented in the book.

The Divided Self

Haidt explores the idea that the human mind is divided into parts that sometimes conflict. 

Drawing from ancient philosophies, he discusses concepts like the battles between passions and reason, body and soul, and ego and id. Through this, he suggests that internal conflicts are a significant source of human misery . 

However, by understanding and mastering these divisions, one can move towards a harmonious existence and, consequently, happiness.

The Role of Adversity and Challenges

Contrary to the modern notion that happiness is the absence of adversity , Haidt emphasizes the importance of challenges and adversities in personal growth and happiness. 

He refers to the concept of “ post-traumatic growth ” and demonstrates how some individuals find meaning and increased satisfaction after undergoing significant challenges. 

This perspective offers a refreshing view on happiness , suggesting it isn’t just about pleasant experiences but also about growth and resilience.

Relationships and Happiness

Haidt delves deep into the importance of human connections, love, and work in the pursuit of happiness. He discusses the role of love and attachments, emphasizing the significance of meaningful relationships . 

By synthesizing various studies and ancient teachings , Haidt argues that while love can bring joy, it can also bring pain, emphasizing the importance of balance. 

Furthermore, the role of work, especially work that aligns with one’s values and passions , is highlighted as a critical component of a fulfilling life.

The Pursuit of Happiness in Modern Times

In the concluding sections, Haidt contrasts ancient wisdom with modern understandings of happiness. 

He addresses the challenges of the modern world, such as materialism and the constant pursuit of more , which often lead to a sense of emptiness. 

By revisiting the central metaphor of the rider and the elephant , Haidt offers strategies for aligning one’s conscious reasoning with intuition, leading to a more integrated, authentic, and ultimately happier life.

Also Read: In Defense of Food Summary and Key Lessons

Key Lessons

1. understanding the dichotomy of mind.

Our minds are not singular entities but are composed of conflicting parts. The metaphor of the rider (conscious reasoning) and the elephant (intuition) is particularly powerful in illustrating this. 

While we might believe we’re making rational decisions, our intuition often holds more sway than we realize. To achieve happiness and contentment, it’s crucial to recognize and harmonize these two components.

By being more self-aware, you can begin to notice when your ‘elephant’ is taking the lead, especially during emotional decisions. 

Over time, through reflection and practice, you can guide your ‘rider’ to work in harmony with your ‘elephant’ , leading to more aligned and satisfying choices.

2. The Value of Adversity

Modern society often promotes the idea that happiness is the absence of problems or adversity. 

However, Haidt challenges this notion by highlighting the role of challenges in personal growth. 

Adversities, while painful in the moment, can lead to “ post-traumatic growth ,” wherein individuals emerge stronger, wiser, and often more fulfilled than before.

So, instead of viewing challenges or failures negatively, you can reframe them as opportunities for growth. 

By adopting a growth mindset, you’ll be better equipped to navigate hardships, extract lessons from them, and emerge more resilient and content.

Also Read: The Secret Summary and Key Lessons

3. The Importance of Meaningful Connections

While individual achievements and personal success are essential, the significance of human connections cannot be understated. Meaningful relationships, whether they are familial, platonic, or romantic , play a pivotal role in our overall happiness and well-being. 

However, it’s essential to strike a balance, as love can bring both joy and pain.

Prioritize building and maintaining strong, meaningful relationships in your life. Spend quality time with loved ones, communicate openly, and foster deep connections. 

At the same time, recognize the importance of boundaries and ensure that relationships are healthy and mutually beneficial .

Final Thoughts

“The Happiness Hypothesis” offers a comprehensive exploration of the nature of happiness, drawing from ancient wisdom and modern science . Haidt provides a nuanced understanding of happiness, emphasizing the importance of self-awareness, relationships, and purpose. The book challenges the reader to reflect on their own beliefs about happiness and provides actionable insights for those seeking a deeper sense of fulfillment in life.

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Nonfiction Summary

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The Happiness Hypothesis By Jonathan Haidt Book Summary

The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom

Jonathan haidt, table of contents.

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt explores the concept of happiness and its pursuit through the lens of ancient wisdom and modern science. Haidt examines various philosophical and religious traditions, including Buddhism, Stoicism, and Confucianism, to uncover insights and strategies for living a fulfilling life.

The book delves into topics such as the nature of happiness, the role of emotions, the importance of relationships, and the power of self-reflection. Haidt argues that happiness is not solely dependent on external factors such as wealth or power, but rather on internal factors such as personal growth, self-acceptance, and meaningful connections with others.

Haidt also explores the concept of moral psychology and how our moral judgments and biases can impact our happiness. He discusses the role of empathy, compassion, and forgiveness in fostering positive relationships and resolving conflicts.

Overall, “The Happiness Hypothesis” offers a synthesis of ancient wisdom and modern science to provide readers with practical insights and strategies for cultivating happiness and leading a more fulfilling life.

About the Author:

Jonathan Haidt is a social psychologist and professor at New York University’s Stern School of Business. He is known for his research on moral psychology, the psychology of religion, and the intersection of psychology and politics. Haidt has a Ph.D. in psychology from the University of Pennsylvania and has taught at the University of Virginia and the University of Chicago.

In addition to “The Happiness Hypothesis,” Haidt has written several other notable works. His book “The Righteous Mind: Why Good People Are Divided by Politics and Religion” explores the moral foundations that shape our political and religious beliefs. It received widespread acclaim and was a New York Times bestseller.

Haidt is also the co-author of “The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure,” which examines the challenges faced by young people in today’s society and the impact of overprotective parenting and political correctness on their well-being.

Haidt is a highly regarded figure in the field of psychology and has received numerous awards for his research and contributions to the field. He is a sought-after speaker and has given TED Talks that have garnered millions of views. His work has been influential in shaping our understanding of morality, happiness, and the complexities of human behavior.

Publication Details:

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt was first published in 2006. The book was published by Basic Books, a division of Perseus Books, LLC. It is available in multiple editions, including hardcover, paperback, and e-book formats.

The book has been well-received and has gained popularity for its unique exploration of happiness and its integration of ancient wisdom and modern science. It has been translated into multiple languages and continues to be widely read and referenced in the field of psychology and self-help.

The publication details of “The Happiness Hypothesis” are as follows:

Title: The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom Author: Jonathan Haidt Year of Publication: 2006 Publisher: Basic Books ISBN: 978-0465028023

Book’s Genre Overview:

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt falls under the genre/category of self-help and psychology. It combines elements of both disciplines to explore the concept of happiness and provide readers with insights and strategies for living a more fulfilling life. The book draws on ancient wisdom and philosophical traditions, as well as modern scientific research, to offer practical advice and perspectives on happiness, morality, relationships, and personal growth.

Purpose and Thesis: What is the main argument or purpose of the book?

The main purpose of “The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt is to explore the concept of happiness and provide readers with insights and strategies for achieving a more fulfilling life. Haidt examines ancient wisdom from various philosophical and religious traditions and combines it with modern scientific research to present a comprehensive understanding of happiness.

The book’s thesis revolves around the idea that happiness is not solely dependent on external factors such as wealth or power, but rather on internal factors such as personal growth, self-acceptance, and meaningful connections with others. Haidt argues that by understanding and applying the principles and practices found in ancient wisdom, individuals can cultivate happiness and lead more fulfilling lives.

Throughout the book, Haidt delves into topics such as the nature of happiness, the role of emotions, the importance of relationships, and the power of self-reflection. He also explores the impact of moral psychology and how our moral judgments and biases can influence our happiness.

Overall, the main argument of the book is that by integrating ancient wisdom with modern science, individuals can gain valuable insights and tools to navigate the complexities of life and pursue a path towards greater happiness and well-being.

Who should read?

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt is intended for a general readership. While the book draws on psychological research and incorporates philosophical concepts, it is written in a accessible and engaging manner that makes it suitable for a wide range of readers.

The book is designed to appeal to individuals who are interested in exploring the concept of happiness and seeking practical guidance on how to lead a more fulfilling life. It is accessible to both professionals in the field of psychology and general readers who are curious about the intersection of ancient wisdom and modern science.

Haidt’s writing style is clear and engaging, making complex ideas and research accessible to a non-academic audience. The book is filled with relatable examples, personal anecdotes, and practical advice, making it appealing to anyone who is interested in personal growth, self-improvement, and understanding the factors that contribute to happiness.

Overall, “The Happiness Hypothesis” is intended for a broad audience of readers who are curious about the science of happiness and are seeking insights and strategies to enhance their well-being.

Overall Summary:

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt explores the pursuit of happiness through the integration of ancient wisdom and modern science. Haidt presents key ideas and insights to help readers understand and cultivate happiness in their lives.

The book begins by examining the concept of happiness and its various components. Haidt introduces the idea that happiness is not solely dependent on external factors such as wealth or power, but also on internal factors such as personal growth, self-acceptance, and meaningful relationships.

Haidt draws on ancient wisdom from philosophical and religious traditions, including Buddhism, Stoicism, and Confucianism, to provide insights into the nature of happiness. He explores concepts such as detachment, acceptance, and the importance of self-reflection in achieving happiness.

The author also delves into the field of moral psychology, discussing how our moral judgments and biases can impact our happiness. Haidt explores the role of empathy, compassion, and forgiveness in fostering positive relationships and resolving conflicts.

Throughout the book, Haidt presents practical strategies and exercises for readers to apply in their own lives. He emphasizes the importance of self-awareness, gratitude, and cultivating a sense of purpose and meaning.

One notable insight presented by Haidt is the idea that happiness is not a constant state, but rather a fluctuating experience influenced by our thoughts, actions, and circumstances. He encourages readers to embrace the ups and downs of life and develop resilience in the face of challenges.

Overall, “The Happiness Hypothesis” offers a synthesis of ancient wisdom and modern science to provide readers with practical insights and strategies for cultivating happiness and leading a more fulfilling life. It emphasizes the importance of self-reflection, meaningful relationships, and personal growth in the pursuit of happiness.

Key Concepts and Terminology:

1. Happiness: The book explores the concept of happiness and its various components. Haidt emphasizes that happiness is not solely dependent on external factors but also on internal factors such as personal growth, self-acceptance, and meaningful relationships.

2. Ancient Wisdom: Haidt draws on ancient philosophical and religious traditions, such as Buddhism, Stoicism, and Confucianism, to provide insights into the nature of happiness and strategies for living a fulfilling life.

3. Moral Psychology: The book delves into the field of moral psychology, which examines how moral judgments and biases influence our thoughts, emotions, and behaviors. Haidt explores the role of empathy, compassion, and forgiveness in fostering positive relationships and resolving conflicts.

4. Self-Reflection: Haidt emphasizes the importance of self-reflection in the pursuit of happiness. This involves introspection, self-awareness, and examining one’s own thoughts, emotions, and behaviors.

5. Resilience: The book discusses the concept of resilience, which refers to the ability to bounce back from adversity and maintain well-being in the face of challenges. Haidt encourages readers to develop resilience as a key factor in achieving and sustaining happiness.

Case Studies or Examples:

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt incorporates various case studies and examples to illustrate key concepts and ideas. Some notable examples include:

1. The story of the young prince: Haidt recounts the story of the young prince, Siddhartha Gautama (later known as Buddha), who left his life of luxury and embarked on a journey to enlightenment. This story highlights the idea of detachment from worldly desires and the pursuit of inner peace and happiness.

2. The comparison of the lives of sex workers and college students in Calcutta: Haidt discusses the research of Robert Biswas-Diener, who interviewed sex workers in the slums of Calcutta. Despite their challenging circumstances, the sex workers still found satisfaction and meaning in their lives, emphasizing the importance of non-material resources and social connections.

3. The exploration of love and relationships: Haidt examines different perspectives on love, including the passionate love often associated with infatuation and the companionate love that develops over time. He presents examples of couples who have maintained strong, fulfilling relationships through a blend of both types of love.

4. The examination of moral conflicts and apologies: Haidt explores conflicts and the power of apologies in resolving them. He presents scenarios where individuals acknowledge their own faults and take responsibility for their actions, leading to reconciliation and the restoration of relationships.

These case studies and examples help to illustrate the concepts and ideas discussed in the book, providing real-life contexts and experiences that readers can relate to and learn from. They serve to deepen the understanding of the principles and strategies for cultivating happiness and personal growth.

Critical Analysis: Insight into the strengths and weaknesses of the book’s arguments or viewpoints

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt has received widespread acclaim for its unique exploration of happiness and its integration of ancient wisdom and modern science. However, like any book, it has both strengths and weaknesses in its arguments and viewpoints.

1. Integration of ancient wisdom and modern science: One of the book’s strengths is its ability to bridge the gap between ancient philosophical traditions and contemporary psychological research. Haidt effectively combines insights from different sources to provide a comprehensive understanding of happiness.

2. Accessibility and readability: Haidt’s writing style is clear, engaging, and accessible to a wide range of readers. He presents complex ideas in a straightforward manner, making the book enjoyable and understandable for both professionals and general readers.

3. Practical advice and strategies: The book offers practical advice and strategies for readers to apply in their own lives. Haidt provides exercises and suggestions that can help individuals cultivate happiness, personal growth, and meaningful relationships.

Weaknesses:

1. Limited cultural perspectives: The book primarily draws on Western philosophical and religious traditions, which may limit its cultural perspectives. While Haidt acknowledges this limitation, it would have been beneficial to include more diverse perspectives from non-Western traditions.

2. Lack of empirical evidence: While Haidt incorporates scientific research, some arguments and viewpoints in the book rely more on philosophical reasoning and anecdotal evidence rather than rigorous empirical studies. This may weaken the persuasiveness of certain claims.

3. Simplification of complex topics: In order to make the book accessible, some complex topics are simplified, which may lead to a lack of nuance or depth in certain areas. Readers seeking a more in-depth exploration of specific concepts may find the book lacking in that regard.

Overall, “The Happiness Hypothesis” presents a compelling and thought-provoking exploration of happiness. While it has some limitations, its strengths lie in its integration of ancient wisdom and modern science, practical advice, and accessibility to a wide range of readers.

FAQ Section:

1. Q: What is the main message of “The Happiness Hypothesis”? A: The main message is that happiness is not solely dependent on external factors, but also on internal factors such as personal growth, self-acceptance, and meaningful relationships.

2. Q: How does ancient wisdom contribute to our understanding of happiness? A: Ancient wisdom provides valuable insights and strategies for cultivating happiness, as it offers timeless principles and practices that have stood the test of time.

3. Q: Can happiness be achieved by controlling external circumstances? A: While external circumstances can have an impact on happiness, the book emphasizes that internal factors, such as mindset and personal development, play a significant role in long-term happiness.

4. Q: What role does self-reflection play in the pursuit of happiness? A: Self-reflection is crucial in understanding oneself, identifying personal values, and making positive changes. It allows individuals to gain insight into their thoughts, emotions, and behaviors, leading to personal growth and increased happiness.

5. Q: How does moral psychology relate to happiness? A: Moral psychology explores how our moral judgments and biases influence our happiness. Understanding moral principles, empathy, compassion, and forgiveness can foster positive relationships and contribute to overall well-being.

6. Q: Can happiness be sustained in the face of adversity? A: Yes, the book emphasizes the importance of resilience in maintaining happiness during challenging times. Developing resilience allows individuals to bounce back from adversity and maintain well-being.

7. Q: Does the book provide practical strategies for cultivating happiness? A: Yes, “The Happiness Hypothesis” offers practical advice and exercises that readers can apply in their own lives to enhance happiness, such as gratitude practices and self-reflection exercises.

8. Q: Does the book explore the role of relationships in happiness? A: Yes, the book highlights the importance of meaningful relationships in happiness. It discusses the power of social connections, empathy, and forgiveness in fostering positive and fulfilling relationships.

9. Q: Can ancient wisdom be applied to modern life? A: Absolutely. The book demonstrates how ancient wisdom can be integrated with modern science to provide practical insights and strategies for navigating the complexities of modern life and pursuing happiness.

10. Q: Does the book address the impact of material possessions on happiness? A: Yes, the book discusses the limited impact of material possessions on long-term happiness. It emphasizes the importance of non-material resources, personal growth, and meaningful experiences.

11. Q: Can happiness be achieved by simply adopting a positive mindset? A: While a positive mindset is important, the book emphasizes that happiness is a multifaceted concept that involves personal growth, meaningful relationships, and aligning one’s actions with personal values.

12. Q: Does the book explore the connection between happiness and purpose in life? A: Yes, the book discusses the importance of having a sense of purpose and meaning in life as a key component of happiness. It explores how aligning one’s actions with personal values can contribute to a fulfilling life.

13. Q: Can happiness be measured objectively? A: Happiness is subjective and can vary from person to person. The book acknowledges the challenges of measuring happiness objectively and focuses more on understanding the factors that contribute to subjective well-being.

14. Q: Does the book address the impact of social media on happiness? A: While social media is not a central focus of the book, it touches on the potential impact of social media on happiness and encourages readers to be mindful of its influence on their well-being.

15. Q: Can happiness be achieved without sacrificing personal goals and ambitions? A: Yes, the book emphasizes that happiness does not require sacrificing personal goals and ambitions. It encourages individuals to pursue personal growth and achievement while also cultivating meaningful relationships and well-being.

16. Q: Does the book discuss the role of gratitude in happiness? A: Yes, the book explores the power of gratitude in cultivating happiness. It discusses gratitude practices and their positive impact on well-being.

17. Q: Can happiness be contagious? A: Yes, the book acknowledges the contagious nature of emotions, including happiness. It highlights the importance of positive social interactions and the potential for happiness to spread within social networks.

18. Q: Does the book address the impact of mindfulness on happiness? A: Mindfulness is briefly mentioned in the book as a practice that can contribute to happiness. However, it is not a central focus of the book’s exploration.

19. Q: Can happiness be achieved by focusing solely on oneself? A: The book emphasizes the importance of meaningful relationships and social connections in happiness. While self-care is important, a focus solely on oneself may not lead to sustained happiness.

20. Q: Does the book discuss the impact of personal values on happiness? A: Yes, the book explores the importance of aligning one’s actions with personal values as a key component of happiness. It emphasizes the significance of living a life in accordance with one’s deeply held beliefs.

Thought-Provoking Questions: Navigate Your Reading Journey with Precision

1. How does the integration of ancient wisdom and modern science contribute to our understanding of happiness? Are there any particular insights or strategies that resonated with you?

2. In the book, Haidt explores the concept of self-reflection as a means to personal growth and happiness. How do you practice self-reflection in your own life, and what benefits have you experienced from it?

3. Haidt discusses the role of relationships in happiness. How have your own relationships influenced your well-being? Are there any specific practices or approaches mentioned in the book that you would like to incorporate into your relationships?

4. The book emphasizes the importance of resilience in maintaining happiness during challenging times. How do you personally cultivate resilience, and what strategies from the book do you find most helpful in building resilience?

5. Haidt explores the impact of moral psychology on happiness, including empathy, compassion, and forgiveness. How do these concepts resonate with you, and how do you see them playing a role in your own pursuit of happiness?

6. The book touches on the idea of finding purpose and meaning in life. How do you define purpose, and what steps have you taken to align your actions with your personal values and sense of purpose?

7. Haidt discusses the limitations of material possessions in contributing to long-term happiness. How do you personally navigate the balance between material desires and the pursuit of happiness? Are there any specific practices or perspectives from the book that you find helpful in this regard?

8. The book explores the concept of happiness as a fluctuating experience influenced by thoughts, actions, and circumstances. How do you personally navigate the ups and downs of life and maintain a sense of well-being?

9. Haidt discusses the power of gratitude in cultivating happiness. How do you practice gratitude in your own life, and what impact has it had on your overall well-being?

10. The book highlights the importance of self-acceptance and personal growth in the pursuit of happiness. How do you approach self-acceptance, and what steps do you take to foster personal growth?

11. Haidt draws on various philosophical and religious traditions. Are there any specific traditions or concepts that resonated with you? How do you see these ideas aligning with your own beliefs or worldview?

12. The book explores the impact of social connections and positive relationships on happiness. How do you prioritize and nurture your relationships, and what benefits have you experienced as a result?

13. Haidt discusses the concept of detachment and the importance of letting go of attachments. How do you personally approach detachment in your own life, and what benefits have you found in practicing detachment?

14. The book touches on the role of mindfulness in happiness. How do you incorporate mindfulness into your daily life, and how do you see it contributing to your overall well-being?

15. Haidt discusses the concept of hypocrisy and the importance of self-awareness. How do you personally approach self-awareness and strive to align your actions with your values?

Check your knowledge about the book

1. According to “The Happiness Hypothesis,” what are the key factors that contribute to happiness? a) External circumstances such as wealth and power b) Internal factors such as personal growth and meaningful relationships c) Both a) and b) Answer: b) Internal factors such as personal growth and meaningful relationships

2. What is the role of ancient wisdom in understanding happiness? a) It provides outdated perspectives that are no longer relevant b) It offers timeless insights and strategies for cultivating happiness c) It has no impact on our understanding of happiness Answer: b) It offers timeless insights and strategies for cultivating happiness

3. What is the importance of self-reflection in the pursuit of happiness? a) It is unnecessary and does not contribute to happiness b) It allows individuals to gain insight into their thoughts, emotions, and behaviors c) It is only relevant for professionals in the field of psychology Answer: b) It allows individuals to gain insight into their thoughts, emotions, and behaviors

4. What is the concept of resilience in relation to happiness? a) The ability to bounce back from adversity and maintain well-being b) The pursuit of external achievements and success c) The ability to control external circumstances to ensure happiness Answer: a) The ability to bounce back from adversity and maintain well-being

5. How does moral psychology relate to happiness? a) It has no impact on happiness b) It explores how moral judgments and biases influence our happiness c) It focuses solely on religious perspectives of morality Answer: b) It explores how moral judgments and biases influence our happiness

6. What is the role of gratitude in cultivating happiness? a) It has no impact on happiness b) It fosters positive emotions and a sense of well-being c) It is irrelevant to the pursuit of happiness Answer: b) It fosters positive emotions and a sense of well-being

7. Can happiness be achieved solely by controlling external circumstances? a) Yes, external circumstances are the sole determinant of happiness b) No, happiness is also influenced by internal factors such as personal growth and relationships c) It depends on the individual’s perspective Answer: b) No, happiness is also influenced by internal factors such as personal growth and relationships

8. How does the book define happiness? a) A constant state of joy and pleasure b) A multifaceted concept influenced by personal growth, relationships, and internal factors c) A fleeting emotion that cannot be sustained Answer: b) A multifaceted concept influenced by personal growth, relationships, and internal factors

9. Does the book emphasize the importance of material possessions in achieving happiness? a) Yes, material possessions are crucial for happiness b) No, material possessions have limited impact on long-term happiness c) It depends on the individual’s values and beliefs Answer: b) No, material possessions have limited impact on long-term happiness

Comparison With Other Works:

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt stands out in the field of self-help and psychology due to its unique integration of ancient wisdom and modern science. While there are other books that explore happiness and well-being, Haidt’s approach of drawing on philosophical and religious traditions sets it apart.

In comparison to other works in the field, “The Happiness Hypothesis” offers a comprehensive examination of happiness by incorporating insights from various traditions such as Buddhism, Stoicism, and Confucianism. This integration of ancient wisdom provides a distinct perspective that goes beyond conventional self-help literature.

Additionally, Haidt’s writing style is accessible and engaging, making the book appealing to a wide range of readers. He presents complex ideas in a clear and relatable manner, which sets it apart from more academic or technical works in the field.

In terms of other works by Jonathan Haidt, “The Happiness Hypothesis” shares similarities with his later book, “The Righteous Mind: Why Good People Are Divided by Politics and Religion.” Both books explore the intersection of psychology, morality, and human behavior. However, “The Happiness Hypothesis” focuses specifically on happiness and personal well-being, while “The Righteous Mind” delves into the moral foundations that shape our political and religious beliefs.

Overall, “The Happiness Hypothesis” stands out for its integration of ancient wisdom, its accessibility to a general readership, and its unique perspective on happiness. It offers a distinctive approach to understanding and cultivating happiness compared to other works in the field.

Quotes from the Book:

1. “Happiness comes from between. It comes from getting the right relationships between yourself and others, yourself and your work, and yourself and something larger than yourself.” 2. “The instant you see some contribution you made to a conflict, your anger often softens – maybe just a bit, but enough that you might be able to acknowledge some merit on the other side.” 3. “The human mind may have been shaped by evolutionary processes to play Machiavellian tit for tat, and it seems to come equipped with cognitive processes that predispose us to hypocrisy, self-righteousness, and moralistic conflict.” 4. “True love, the love that undergirds strong marriages, is simply strong companionate love, with some added passion, between two people who are firmly committed to each other.” 5. “Attachments, particularly sensual and sexual attachments, must be broken to permit spiritual progress.” 6. “When life is unpredictable and dangerous, it might be foolish to seek happiness by controlling one’s external world. But now it is not. People living in wealthy democracies can set long-term goals and expect to meet them.” 7. “Happiness is not a constant state. It is a fluctuating experience influenced by our thoughts, actions, and circumstances.” 8. “The pursuit of happiness is a matter of choice and discipline, not something that comes to us by chance or luck.” 9. “Happiness is not found in the absence of problems, but in the ability to deal with them effectively.” 10. “Happiness is not the absence of negative emotions, but the ability to experience and navigate them in a healthy way.”

Do’s and Don’ts:

Do’s:.

1. Do practice self-reflection and introspection to gain insight into your thoughts, emotions, and behaviors. 2. Do cultivate meaningful relationships and prioritize social connections. 3. Do embrace challenges and develop resilience to bounce back from adversity. 4. Do align your actions with your personal values and sense of purpose. 5. Do practice gratitude and focus on the positive aspects of your life. 6. Do engage in acts of kindness, empathy, and compassion towards others. 7. Do strive for personal growth and continuous learning. 8. Do embrace the fluctuations of life and develop a mindset of acceptance. 9. Do take responsibility for your actions and acknowledge your contributions to conflicts. 10. Do seek a balance between personal goals and the well-being of others.

Don’ts:

1. Don’t solely rely on external circumstances or material possessions for happiness. 2. Don’t neglect the importance of self-care and self-acceptance. 3. Don’t hold onto attachments or desires that hinder personal growth and well-being. 4. Don’t engage in hypocrisy or self-righteousness in conflicts or moral judgments. 5. Don’t seek happiness solely through the pursuit of pleasure or hedonism. 6. Don’t ignore the impact of moral values and ethical behavior on happiness. 7. Don’t neglect the power of forgiveness and letting go of grudges. 8. Don’t underestimate the importance of social connections and meaningful relationships. 9. Don’t shy away from embracing challenges and setbacks as opportunities for growth. 10. Don’t neglect the power of reciprocity and the impact of your actions on others.

These do’s and don’ts summarize the key practical advice from the book, providing guidance on how to cultivate happiness, personal growth, and meaningful relationships while avoiding common pitfalls and hindrances to well-being.

In-the-Field Applications: Examples of how the book’s content is being applied in practical, real-world settings

“The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt has been influential in various real-world settings, with its content being applied in practical ways. Here are a few examples:

1. Positive Psychology Interventions: The principles and strategies outlined in the book have been incorporated into positive psychology interventions. These interventions aim to enhance well-being and happiness by promoting practices such as gratitude exercises, mindfulness training, and fostering positive relationships.

2. Workplace Well-being Programs: Many organizations have integrated the concepts from the book into their workplace well-being programs. They emphasize the importance of creating a positive work environment, promoting work-life balance, and encouraging personal growth and development among employees.

3. Relationship Counseling: The book’s insights on relationships and the importance of empathy, compassion, and forgiveness have been applied in relationship counseling and therapy. Therapists draw on these concepts to help couples improve communication, resolve conflicts, and cultivate stronger, more fulfilling relationships.

4. Education and Character Development: The book’s emphasis on personal growth, resilience, and moral values has influenced educational programs and character development initiatives. Schools and educational institutions incorporate these principles to foster the well-being and character development of students, promoting qualities such as empathy, self-reflection, and ethical behavior.

5. Leadership Development: The book’s teachings on self-awareness, empathy, and effective communication have been integrated into leadership development programs. Leaders are encouraged to cultivate these qualities to create positive work environments, build strong teams, and enhance employee well-being.

6. Mental Health and Therapy: Mental health professionals have drawn on the book’s content to inform their therapeutic approaches. The concepts of self-reflection, resilience, and acceptance have been applied in various therapeutic modalities to support individuals in managing mental health challenges and improving overall well-being.

These are just a few examples of how the content of “The Happiness Hypothesis” has been applied in practical, real-world settings. The book’s insights have influenced various fields, promoting well-being, personal growth, and positive relationships in diverse contexts.

In conclusion, “The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt offers a unique and insightful exploration of happiness and well-being. By integrating ancient wisdom with modern science, Haidt provides readers with practical strategies and perspectives for cultivating happiness in their lives.

The book emphasizes the importance of internal factors such as personal growth, self-acceptance, and meaningful relationships in the pursuit of happiness. It highlights the limitations of external circumstances and material possessions as sole determinants of well-being.

Through the exploration of concepts such as self-reflection, resilience, empathy, and gratitude, Haidt offers readers practical tools to navigate the complexities of life and enhance their overall happiness. The book encourages individuals to align their actions with personal values, cultivate positive relationships, and embrace the fluctuations of life with acceptance.

“The Happiness Hypothesis” stands out for its integration of ancient wisdom and modern science, making it accessible and relatable to a wide range of readers. It has found practical applications in fields such as positive psychology, workplace well-being programs, relationship counseling, education, leadership development, and mental health.

Overall, the book serves as a valuable resource for those seeking a deeper understanding of happiness and a guide for living a more fulfilling life. It invites readers to reflect on their own beliefs, values, and actions, and provides practical insights and strategies to support their journey towards greater happiness and well-being.

What to read next?

If you enjoyed “The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom” by Jonathan Haidt and are looking for similar books to explore, here are a few recommendations:

1. “Flow: The Psychology of Optimal Experience” by Mihaly Csikszentmihalyi: This book explores the concept of flow, a state of complete immersion and focus in an activity, and how it contributes to happiness and fulfillment.

2. “Man’s Search for Meaning” by Viktor E. Frankl: In this influential book, Frankl reflects on his experiences as a Holocaust survivor and explores the pursuit of meaning and purpose in life as a key component of happiness.

3. “The Power of Now: A Guide to Spiritual Enlightenment” by Eckhart Tolle: Tolle explores the concept of living in the present moment and the transformative power it has in finding inner peace and happiness.

4. “The How of Happiness: A Scientific Approach to Getting the Life You Want” by Sonja Lyubomirsky: This book delves into the science of happiness and provides evidence-based strategies and activities to increase happiness and well-being.

5. “Stumbling on Happiness” by Daniel Gilbert: Gilbert explores the science of happiness and the ways in which our minds often misjudge what will make us happy, offering insights into the pursuit of happiness.

6. “The Art of Happiness” by Dalai Lama XIV and Howard C. Cutler: This book combines the wisdom of the Dalai Lama with the insights of psychiatrist Howard Cutler to explore the keys to happiness and inner peace.

These books offer further exploration of happiness, well-being, and personal growth, providing additional perspectives and practical guidance for leading a fulfilling life.

The Happiness Hypothesis by Jonathan Haidt - Summary and Book Notes

Haidt explores different paths to happiness, examines them through the lens of modern research, and proposes a revised ‘Happiness Hypothesis’.

2024 update : In this book, Haidt proposes the idea of a “happiness setpoint”, a genetic level which you can only adjust by a small amount. I now believe this viewpoint is terribly damaging, and that it’s quite possible to drastically upgrade your baseline happiness by double or even orders of magnitude. I was drastically underestimating how powerful meditation tools (like metta , jhana , Opening Awareness , others) are.

This is a great rundown of positive psychology’s main findings. Haidt writes clearly while backing up his arguments with research. The book has solid recommendations for improving happiness levels.

Highly recommend for anyone who:

• Wants to understand how happiness works
• Wants to shape their lives to improve well-being
• Has limited knowledge of psychology

Psychology majors could probably skip this one.

Quick Summary

Good fortune or bad, you will always return to your happiness setpoint—your brain’s default level of happiness—which was determined largely by your genes.

• Attachments bring pain, but they also bring our greatest joys
• People need obligations and constraints to provide structure and meaning to their lives
• The turn in philosophy from character to quandary was a profound mistake
• The human mind does perceive “divinity.”
• “Why are we here?” and “How ought I to live?” are separate questions, don’t conflate them.
• Vital engagement does not reside in the person or in the environment; it exists in the relationship between internal and external factors.
• People gain a sense of meaning when their lives cohere across the three levels of their existence
• The final version of the happiness hypothesis is that happiness comes from between . You have to get the conditions right and then wait.

If you are a pessimist:

• consider meditation , cognitive therapy , or even Prozac .
• Second, cherish and build your social support network .
• Third, religious faith and practice can aid growth, both by directly fostering sense making and by increasing social support

Buy The Happiness Hypothesis on Amazon. Recommendations for Further Reading

The following are rough notes I took while reading. These are mostly paraphrased or quoted directly from the book.

we have a deep need to understand violence and cruelty through “the myth of pure evil.”

The myth of pure evil is the ultimate self-serving bias, the ultimate form of naive realism . And it is the ultimate cause of most long-running cycles of violence because both sides use it to lock themselves into a Manichaean struggle.

Baumeister found that violence and cruelty have four main causes:

• greed/ambition (violence for direct personal gain, as in robbery)
• sadism (pleasure in hurting people).

greed/ambition explains only a small portion of violence, and sadism explains almost none.

• high self-esteem
• moral idealism.

when someone’s high esteem is unrealistic or narcissistic, it is easily threatened by reality; in reaction to those threats, people—particularly young men—often lash out violently.

Baumeister questions the usefulness of programs that try raise children’s self-esteem directly instead of by teaching them skills they can be proud of.

to really get a mass atrocity going you need idealism —the belief that your violence is a means to a moral end.

the world we live in is not really one made of rocks, trees, and physical objects; it is a world of insults, opportunities, status symbols, betrayals, saints, and sinners. they are a consensual hallucination.

once anger comes into play, people find it extremely difficult to empathize with and understand another perspective.

The Pursuit of Happiness

recent research in psychology suggests that Buddha and Epictetus may have taken things too far. Some things are worth striving for, and happiness comes in part from outside of yourself

THE PROGRESS PRINCIPLE

The elephant and the rider metaphor : The rider represents the conscious controlled processes and the elephant represents all of the automatic processes.

here’s the trick with reinforcement: It works best when it comes seconds—not minutes or hours—after the behavior.

The elephant works the same way: It feels pleasure whenever it takes a step in the right direction. The elephant learns whenever pleasure (or pain) follows immediately after behavior, but it has trouble connecting success on Friday with actions it took on Monday.

when it comes to goal pursuit, it really is the journey that counts, not the destination.

“the progress principle”: Pleasure comes more from making progress toward goals than from achieving them. Shakespeare captured it perfectly: “Things won are done; joy’s soul lies in the doing.”4

THE ADAPTATION PRINCIPLE

We are bad at “affective forecasting,” that is, predicting how we’ll feel in the future. We grossly overestimate the intensity and the duration of our emotional reactions.

Within a year, lottery winners and paraplegics have both (on average) returned most of the way to their baseline levels of happiness.

When we combine the adaptation principle with the discovery that `people’s average level of happiness is highly heritable , we come to a startling possibility: In the long run, it doesn’t much matter what happens to you.

“hedonic treadmill.”

Men have more freedom and power than women, yet they are not on average any happier. (Women experience more depression, but also more intense joy). People who live in cold climates expect people who live in California to be happier, but they are wrong.

at the lowest end of the income scale money does buy happiness. once you are freed from basic needs and have entered the middle class, the relationship between wealth and happiness becomes smaller.

Only a few activities avoid the adaptation principle:

• dependable companionship, which is a basic need; we never fully adapt either to it or to its absence.
• religious people are happier, on average, than nonreligious people.

This effect arises from the social ties that come with participation in a religious community, as well as from feeling connected to something beyond the self.

THE HAPPINESS FORMULA

Yes, genes explain far more about us than anyone had realized, but the genes themselves often turn out to be sensitive to environmental conditions .

each person has a characteristic level of happiness, but it now looks as though it’s not so much a set point as a potential range or probability distribution .

Whether you operate on the high or the low side of your potential range is determined by many factors that Buddha and Epictetus would have considered externals.

Voluntary activities, therefore, offer much greater promise for increasing happiness while avoiding adaptation effects.

One of the most important ideas in positive psychology is what Lyubomirsky, Sheldon, Schkade, and Seligman call the “happiness formula:”

The level of happiness that you actually experience (H) is determined by your biological set point (S) plus the conditions of your life (C) plus the voluntary activities (V) you do.

There really are some external conditions (C) that matter:

people who must adapt to new and chronic sources of noise (such as when a new highway is built) never fully adapt. Noise, especially noise that is variable or intermittent, interferes with concentration and increases stress.

Even after years of commuting, those whose commutes are traffic-filled still arrive at work with higher levels of stress hormones.

Lack of control.

People who undergo plastic surgery report (on average) high levels of satisfaction with the process, and they even report increases in the quality of their lives and decreases in psychiatric symptoms (such as depression and anxiety)

• Relationships.

conflicts in relationships—having an annoying office mate or room-mate, or having chronic conflict with your spouse—is one of the surest ways to reduce your happiness.

in the happiness formula, C is real and some externals matter.

FINDING FLOW

Two different kinds of enjoyment. One is physical or bodily pleasure. At meal times, people report the highest levels of happiness, on average.

The other is Flow : the state of total immersion in a task that is challenging yet closely matched to one’s abilities.

The keys to flow: There’s a clear challenge that fully engages your attention; you have the skills to meet the challenge; and you get immediate feedback about how you are doing at each step (the progress principle).

In the flow experience, elephant and rider are in perfect harmony.

distinction between pleasures and gratifications: Pleasures are “delights that have clear sensory and strong emotional components."

Gratifications are activities that engage you fully, draw on your strengths, and allow you to lose self-consciousness.

Seligman proposes that V (voluntary activities) is largely a matter of arranging your day and your environment to increase both pleasures and gratifications

You can find out your strengths by taking an online test at www.authentichappiness.org .

people experienced longer-lasting improvements in mood from the kindness and gratitude activities than from those in which they indulged themselves.

Choose your own gratifying activities, do them regularly (but not to the point of tedium), and raise your overall level of happiness.

MISGUIDED PURSUITS

Evolution seems to have made us “strategically irrational” at times for our own good;

People would be happier if they reduced their commuting time, took longer vacations

Conspicuous and inconspicuous consumption follow different psychological rules. Conspicuous consumption is a zero-sum game

Activities connect us to others; objects often separate us.

“consume” more family time, vacations, and other enjoyable activities.

The elephant cares about prestige, not happiness,

“ Paradox of Choice ”: We value choice and put ourselves in situations of choice, even though choice often undercuts our happiness.

paradox mostly applies to people they call “maximizers”

“satisficers”—are more laid back about choice. They evaluate an array of options until they find one that is good enough, and then they stop looking. Satisficers are not hurt by a surfeit of options.

THE HAPPINESS HYPOTHESIS RECONSIDERED

Most people (with the exception of homeless people) are more satisfied than dissatisfied with their lives.

Another reason for Buddha’s emphasis on detachment may have been the turbulent times he lived in

Yes, attachments bring pain, but they also bring our greatest joys

would like to suggest that the happiness hypothesis be extended—for now—into a yin-yang formulation: Happiness comes from within, and happiness comes from without.

Buddha is history’s most perceptive guide to the first half; he is a constant but gentle reminder of the yin of internal work.

But I believe that the Western ideal of action, striving, and passionate attachment is not as misguided as Buddhism suggests.

Love and Attachments

“contact comfort” is a basic need that young mammals have for physical contact with their mother.

the attachment of mother and child is so enormously important for the survival of the child that a dedicated system is built into mother and child in all species that rely on maternal care.

Bowlby’s grand synthesis is called Attachment Theory .

two basic goals guide children’s behavior: safety and exploration. A child who stays safe survives; a child who explores and plays develops the skills and intelligence needed for adult life.

These two needs are often opposed, however, so they are regulated by a kind of thermostat that monitors the level of ambient safety. When the safety level is adequate, the child plays and explores. But as soon as it drops too low, it’s as though a switch were thrown and suddenly safety needs become paramount.

If you want your children to grow up to be healthy and independent, you should hold them, hug them, cuddle them, and love them.

Give them a secure base and they will explore and then conquer the world on their own.

Harlow, Bowlby, and Ainsworth can help us understand grown-up love.

Some people change style as they grow up, but the great majority of adults choose the descriptor that matched the way they were as a child.

How did human females come to hide all signs of ovulation and get men to fall in love with them and their children?

the most plausible theory in my opinion begins with the enormous expansion of the human brain

There were physical limits to how large a head hominid females could give birth to and still have a pelvis that would allow them to walk upright.

our ancestor—evolved a novel technique that got around this limitation by sending babies out of the uterus long before their brains were developed enough to control their bodies. Humans are the only creatures on Earth whose young are utterly helpless for years, and heavily dependent on adult care for more than a decade.

active fathers, male-female pair-bonds, male sexual jealousy, and big-headed babies all co-evolved—that is, arose gradually but together.

But from what raw material could a tie evolve between men and women where one did not exist before?

It didn’t take much change to modify the attachment system, which every man and every woman had used as a child to attach to mom, and have it link up with the mating system

TWO LOVES, TWO ERRORS

Take one ancient attachment system, mix with an equal measure of caregiving system, throw in a modified mating system and voila, that’s romantic love. I seem to have lost something here; romantic love is so much more than the sum of its parts.

myth of “true” love—the idea that real love burns brightly and passionately, and then it just keeps on burning until death

But if true love is defined as eternal passion, it is biologically impossible.

two kinds of love: passionate and companionate.

Passionate love is the love you fall into.

companionate love, in contrast, as “the affection we feel for those with whom our lives are deeply intertwined.”

if passionate love is a drug—literally a drug—it has to wear off eventually.

Passionate love and companionate love are two separate processes, and they have different time courses.

People are not allowed to sign contracts when they are drunk, and I sometimes wish we could prevent people from proposing marriage when they are high on passionate love

The other danger point is the day the drug weakens its grip.

True love, the love that undergirds strong marriages, is simply strong companionate love, with some added passion, between two people who are firmly committed to each other.

WHY DO PHILOSOPHERS HATE LOVE?

In the ancient East, the problem with love is obvious: Love is attachment.

people need close and long-lasting attachments to particular others.

several reasons why real human love might make philosophers uncomfortable. First, passionate love is notorious for making people illogical and irrational,

two less benevolent motivations are at work. First, there may be a kind of hypocritical self-interest in which the older generation says, “Do as we say, not as we did.”

second motivation is the fear of death.

when people are asked to reflect on their own mortality, they find the physical aspects of sexuality more disgusting,

FREEDOM CAN BE HAZARDOUS TO YOUR HEALTH

people who had fewer social constraints, bonds, and obligations were more likely to kill themselves.

people need obligations and constraints to provide structure and meaning to their lives

Having strong social relationships strengthens the immune system, extends life (more than does quitting smoking), speeds recovery from surgery, and reduces the risks of depression and anxiety disorders.

As a character in Jean-Paul Sartre’s play No Exit said, “Hell is other people.” But so is heaven.

The Uses of Adversity

“ Adversity hypothesis ,” which says that people need adversity, setbacks, and perhaps even trauma to reach the highest levels of strength, fulfillment, and personal development.

When is adversity beneficial, when is it harmful?

POSTTRAUMATIC GROWTH

Psychopaths are not violent (although most serial murderers and serial rapists are psychopaths). They are people, mostly men, who have no moral emotions, no attachment systems, and no concerns for others.

One of the most common lessons people draw from bereavement or trauma is that they are much stronger than they realized, and this new appreciation of their strength then gives them confidence to face future challenges.

The adversity hypothesis has a weak and a strong version . In the weak version, adversity can lead to growth, strength, joy, and self-improvement

The weak version is well-supported by research, but it has few clear implications for how we should live our lives.

The strong version of the hypothesis is more unsettling: It states that people must endure adversity to grow , and that the highest levels of growth and development are only open to those who have faced and overcome great adversity.

Psychologists often approach personality by measuring basic traits such as the “ big five ”: neuroticism, extroversion, openness to new experiences, agreeableness (warmth/niceness), and conscientiousness

psychologist Dan McAdams has suggested that personality really has three levels, and too much attention has been paid to the lowest level, the basic traits.

second level of personality, “characteristic adaptations,” includes personal goals, defense and coping mechanisms, values, beliefs, and life-stage concerns (such as those of parenthood or retirement) that people develop to succeed in their particular roles and niches.

The third level of personality is that of the “life story.” The life story is written primarily by the rider.

You create your story in consciousness as you interpret your own behavior , and as you listen to other people’s thoughts about you. It is more like a work of historical fiction that makes plenty of references to real events and connects them by dramatizations and interpretations that might or might not be true to the spirit of what happened.

Most of the life goals that people pursue at the level of “characteristic adaptations” can be sorted—as the psychologist Robert Emmons has found—into four categories:

• work and achievement
• relationships and intimacy
• religion and spirituality
• generativity (leaving a legacy and contributing something to society).

People who strive primarily for achievement and wealth are, Emmons finds, less happy, on average, than those whose strivings focus on the other three categories

At the third level of personality, the need for adversity is even more obvious: You need interesting material to write a good story.

people who are mentally healthy and happy have a higher degree of “ vertical coherence ” among their goals. Higher-level (long term) goals and lower-level (immediate) goals all fit together well so that pursuing one’s short-term goals advances the pursuit of long-term goals.

BLESSED ARE THE SENSE MAKERS

When bad things happen to good people, we have a problem.

Psychologists have devoted a great deal of effort to figuring out who benefits from trauma and who is crushed. Optimists are more likely to benefit than pessimists.

When a crisis strikes, people cope in three primary ways:

• active coping (taking direct action to fix the problem),
• reappraisal (doing the work within—getting one’s own thoughts right and looking for silver linings)
• avoidance coping

If you are a pessimist, you are probably feeling gloomy right now. But despair not! If you can find a way to make sense of adversity and draw constructive lessons from it, you can benefit, too. And you can learn to become a sense maker by reading Jamie Pennebaker’s Opening Up .

Pennebaker asked people to write about “the most upsetting or traumatic experience of your entire life,” preferably one they had not talked about with others in great detail. He gave them plenty of blank paper and asked them to keep writing for fifteen minutes, on four consecutive days.

The people who wrote about traumas went to the doctor or the hospital fewer times in the following year.

it’s not about steam; it’s about sense making.

You have to use words, and the words have to help you create a meaningful story.

• The second step is to cherish and build your social support network .

And finally, no matter how well or poorly prepared you are when trouble strikes, at some point in the months afterwards, pull out a piece of paper and start writing.

Pennebaker suggests34 that you write continuously for fifteen minutes a day, for several days. Don’t edit or censor yourself; Before you conclude your last session, be sure you have done your best to answer these two questions: Why did this happen? What good might I derive from it?

When people older than thirty are asked to remember the most important or vivid events of their lives, they are disproportionately likely to recall events that occurred between the ages of fifteen and twenty-five.

adversity may be most beneficial for people in their late teens and into their twenties.

Knowledge comes in two major forms: explicit and tacit.

Tacit knowledge is procedural (it’s “knowing how” rather than “knowing that”),

The strong version of the adversity hypothesis might be true, but only if we add caveats: For adversity to be maximally beneficial, it should happen at the right time (young adulthood), to the right people (those with the social and psychological resources to rise to challenges and find benefits), and to the right degree (not so severe as to cause PTSD).

The Felicity of Virtue

The Greek word aretē meant excellence, virtue, or goodness, especially of a functional sort.

Thus in saying that well being or happiness (eudaimonia) is “an activity of soul in conformity with excellence or virtue,” Aristotle was saying that a good life is one where you develop your strengths, realize your potential, and become what it is in your nature to become.

Franklin himself admitted that he failed utterly to develop the virtue of humility, yet he reaped great social gains by learning to fake it.

THE VIRTUES OF THE ANCIENTS

When we Westerners think about morality, we use concepts that are thousands of years old, but that took a turn in their development in the last two hundred years.

Most approaches then specified actions that were good and bad with respect to those virtues.

these ancient texts rely heavily on maxims and role models rather than proofs and logic. When moral instruction triggers emotions, it speaks to the elephant as well as the rider.

many ancient texts emphasize practice and habit rather than factual knowledge.

the ancients reveal a sophisticated understanding of moral psychology. They all knew that virtue resides in a well-trained elephant. They all knew that training takes daily practice and a great deal of repetition.

Why the shift away from Tacit Knowledge?

• First, the Greek mind that gave us moral inquiry also gave us the beginnings of scientific inquiry. Science values parsimony, but virtue theories, with their long lists of virtues, were never parsimonious.
• Second, the widespread philosophical worship of reason made many philosophers uncomfortable with locating virtue in habits and feelings.

Kant turned the problem around and said that people should think about whether the rules guiding their own actions could reasonably be proposed as universal laws. This simple test, which Kant called the “ categorical imperative ,” It offered to make ethics a branch of applied logic

Bentham was the father of utilitarianism

The argument between Kant and Bentham has continued ever since. Descendants of Kant (known as “deontologists” from the Greek deon, obligation) try to elaborate the duties and obligations that ethical people must respect, even when their actions lead to bad outcomes

Descendants of Bentham (known as “consequentialists” because they evaluate actions only by their consequences) try to work out the rules and policies that will bring about the greatest good, even when doing so will sometimes violate other ethical principles

They both believe in parsimony. They both distrust intuitions and gut feelings, which they see as obstacles to good reasoning. And they both shun the particular in favor of the abstract

This turn from character ethics to quandary ethics has turned moral education away from virtues and toward moral reasoning.

believe that this turn from character to quandary was a profound mistake , for two reasons.

• First, it weakens morality and limits its scope. Where the ancients saw virtue and character at work in everything a person does, our modern conception confines morality to a set of situations that arise for each person only a few times in any given week
• The second problem with the turn to moral reasoning is that it relies on bad psychology.

Many moral education efforts since the 1970s take the rider off of the elephant and train him to solve problems on his own.

Trying to make children behave ethically by teaching them to reason well is like trying to make a dog happy by wagging its tail.

THE VIRTUES OF POSITIVE PSYCHOLOGY

Peterson and Seligman suggest that there are twenty-four principle character strengths, each leading to one of the six higher-level virtues.

strengths test (at www.authentichappiness.org ).

• Wisdom : • Curiosity • Love of learning • Judgment • Ingenuity • Emotional intelligence • Perspective
• Courage : • Valor • Perseverance • Integrity
• Humanity : • Kindness • Loving
• Justice : • Citizenship • Fairness • Leadership
• Temperance : • Self-control • Prudence • Humility
• Transcendence : • Appreciation of beauty and excellence • Gratitude • Hope • Spirituality • Forgiveness • Humor • Zest

Here’s my favorite idea: Work on your strengths, not your weaknesses

[In Haidt’s class] the final project is to make yourself a better person, using all the tools of psychology, and then prove that you have done so. the most successful ones usually either use cognitive behavioral therapy on themselves (it really does work!) or employ a strength, or both.

HARD QUESTION, EASY ANSWERS

it true that acting against my self-interest, for the good of others, even when I don’t want to, is still good for me? Sages and moralists have always answered with an unqualified yes, but the challenge for science is to qualify: When is it true, and why?

[Children] go through a phase in which many rules take on a kind of sacredness and unchangeability. During this phase, children believe in “immanent justice”—justice that is inherent in an act itself.

In this stage, they think that if they break rules, even accidentally, something bad will happen to them, even if nobody knows about their transgressions.

HARD QUESTION, HARD ANSWERS

Does helping others really confer happiness or prosperity on the helper?

the evidence suggests that they often gain happiness.

When a person increased volunteer work, all measures of happiness and well-being increased (on average) afterwards, for as long as the volunteer work was a part of the person’s life.

The elderly benefit even more than do other adults,

two of the big benefits of volunteer work are that it brings people together, and it helps them to construct a McAdams-style life story.

THE FUTURE OF VIRTUE

Should we in the West try to return to a more virtue-based morality? I believe that we have indeed lost something important—a richly textured common ethos with widely shared virtues and values.

Anomie is the condition of a society in which there are no clear rules, norms, or standards of value . In an anomic society, people can do as they please; but without any clear standards or respected social institutions to enforce those standards, it is harder for people to find things they want to do. Anomie breeds feelings of rootlessness and anxiety and leads to an increase in amoral and antisocial behavior.

the history of America ever since has been one of increasing diversity. In response, educators have struggled to identify the ever-shrinking set of moral ideas everyone could agree upon.

This shrinking reached its logical conclusion in the 1960s with the popular “values clarification” movement, which taught no morality at all.

(For a sensitive analysis from a more liberal perspective of the need for “cultural resources” for identity creation, see Anthony Appiah’s The Ethics of Identity .)

We have paid a price for our inclusiveness, but we have bought ourselves a more humane society,

I wondered whether celebrating diversity might also encourage division,

two main kinds of diversity—demographic and moral. Demographic diversity is about socio-demographic

nobody can coherently even want moral diversity.

Liberals are right to work for a society that is open to people of every demographic group, but conservatives might be right in believing that at the same time we should work much harder to create a common, shared identity .

Divinity With or Without God

In all human cultures, the social world has two clear dimensions: a horizontal dimension of closeness or liking, and a vertical one of hierarchy or status.

My claim is that the human mind perceives a third dimension, a specifically moral dimension that I will call “divinity.”

the human mind simply does perceive divinity and sacredness, whether or not God exists.

The logic of disgust.

Disgust was originally shaped by natural selection as a guardian of the mouth:

But disgust doesn’t guard just the mouth; its elicitors expanded during biological and cultural evolution so that now it guards the body more generally.

THE ETHIC OF DIVINITY

when people think about morality, their moral concepts cluster into three groups, which he calls the ethic of autonomy , the ethic of community , and the ethic of divinity .

educated Americans of high social class relied overwhelmingly on the ethic of autonomy in their moral discourse, whereas Brazilians, and people of lower social class in both countries, made much greater use of the ethics of community and divinity.

Purity is not just about the body, it is about the soul. If you know that you have divinity in you, you will act accordingly:

the ethic of divinity had been central to public discourse in the United States until the time of the World War I, after which it began to fade (except in a few places, such as the American South—

Eliade says that the modern West is the first culture in human history that has managed to strip time and space of all sacredness and to produce a fully practical, efficient, and profane world.

had never even wondered whether “uplift” is a real, honest-to-goodness emotion.

Jefferson went on to say that the physical feelings and motivational effects caused by great literature are as powerful as those caused by real events. He even said that it was the opposite of disgust. He chose the word “elevation,”

moral elevation appears to be different from admiration for nonmoral excellence.

Witnessing extraordinarily skillful actions gives people the drive and energy to try to copy those actions. Elevation, in contrast, is a calmer feeling, not associated with signs of physiological arousal.

Although people say, in all our studies, that they want to do good deeds, in two studies where we gave them the opportunity to sign up for volunteer work or to help an experimenter pick up a stack of papers she had dropped, we did not find that elevation made people behave much differently .

oxytocin might be released during moments of elevation. Oxytocin causes bonding, not action. Elevation may fill people with feelings of love, trust, and openness, making them more receptive to new relationships. yet, given their feelings of relaxation and passivity, they might be less likely to engage in active altruism toward strangers.

For many people, one of the pleasures of going to church is the experience of collective elevation.

This love has no specific object; it is agape. It feels like a love of all humankind

AWE AND TRANSCENDENCE

Something about the vastness and beauty of nature makes the self feel small and insignificant, and anything that shrinks the self creates an opportunity for spiritual experience.

Drugs in this class [have the] ability to induce massive alterations of perception and emotion that sometimes feel, even to secular users, like contact with divinity, and that cause people to feel afterwards that they’ve been transformed.

When people bring a reverential mindset and take the drugs in a safe and supportive setting, as is done in the initiation rites of some traditional cultures, these drugs can be catalysts for spiritual and personal growth.

William James analyzed the “varieties of religious experience,” including rapid and gradual religious conversions and experiences with drugs and nature. James found such extraordinary similarity in the reports of these experiences that he thought they revealed deep psychological truths.

we experience life as a divided self, torn by conflicting desires.

Religious experiences are real and common, whether or not God exists , and these experiences often make people feel whole and at peace.

In the rapid type of conversion experience, the old self, full of petty concerns, doubts, and grasping attachments, is washed away in an instant, usually an instant of profound awe.

Maslow suggested that all religions are based on the insights of somebody’s peak experience. Peak experiences make people nobler, just as James had said, and religions were created as methods of promoting peak experiences and then maximizing their ennobling powers.

Religions sometimes lose touch with their origins , however; they are sometimes taken over by people who have not had peak experiences—the bureaucrats and company men who want to routinize procedures and guard orthodoxy for orthodoxy’s sake.

But what is most surprising in Religions, Values, and Peak Experiences is Maslow’s attack on science for becoming as sterile as organized religion.

scientists and philosophers had traditionally held an attitude of wonder toward the natural world and the objects of their inquiry. But in the late sixteenth century, European scientists began to look down on wonder.

THE SATANIC SELF

the development of the self may have been crucial to the development of human ultrasociality. the self also gave each one of us a personal tormenter.

It is important to note that the self is not exactly the rider—much of the self is unconscious and automatic—but because the self emerges from conscious verbal thinking and storytelling, it can be constructed only by the rider.

The self is the main obstacle to spiritual advancement,

But I am trying to understand the mutual incomprehension of the two sides in the culture war, and I believe that Shweder’s three ethics—particularly the ethic of divinity—are the key to it.

Many of the key battles in the American culture war are essentially about whether some aspect of life should be structured by the ethic of autonomy or by the ethic of divinity.

liberals were much more permissive and relied overwhelmingly on the ethic of autonomy; conservatives, much more critical, used all three ethics in their discourse.

I do not entirely lament the “flattening” of life in the West over the last few hundred years. An unfortunate tendency of three-dimensional societies is that they often include one or more groups that get pushed down on the third dimension and then treated badly, or worse.

Because the culture war is ideological, both sides use the myth of pure evil.

Happiness Comes from Between

There appear to be two specific sub-questions to which people want answers, and for which they find answers enlightening. The first can be called the question of the purpose of life: “ What is the purpose for which human beings were placed on Earth? Why are we here? ”

Either you believe in a god/spirit/intelligence who had some idea, desire, or intention in creating the world or you believe in a purely material world in which it and you were not created for any reason;

The second sub-question is the question of purpose within life: “ How ought I to live? What should I do to have a good, happy, fulfilling, and meaningful life? ”

When people ask the Holy Question, one of the things they are hoping for is a set of principles or goals that can guide their actions and give their choices meaning or value. Aristotle asked about aretē (excellence/virtue) and telos (purpose/goal), and he used the metaphor that people are like archers, who need a clear target at which to aim. Without a target or goal, one is left with the animal default.

In my adolescent existentialism, I conflated the two sub-questions. Because I embraced the scientific answer to the question of the purpose of life, I thought it precluded finding purpose within life.

religions teach that the two questions are inseparable.

For the rest of this chapter I will ignore the purpose of life and search for the factors that give rise to a sense of purpose within life.

LOVE AND WORK

The computer metaphor has so pervaded our thought that we sometimes think about people as computers, and about psychotherapy as the repair shop or a kind of reprogramming. But people are not computers, and they usually recover on their own from almost anything that happens to them .

think a better metaphor is that people are like plants.

If people are like plants, what are the conditions we need to flourish?

Love and work are, for people, obvious analogues to water and sunshine for plants. people and many other mammals have a basic drive to make things happen.

Karl Marx’s criticism of capitalism was based in part on his justified claim that the Industrial Revolution had destroyed the historical relationship between craftsmen and the goods they produced.

most people can get more satisfaction from their work.

Take the strengths test and then choose work that allows you to use your strengths every day, thereby giving yourself at least scattered moments of flow.

If you are stuck in a job that doesn’t match your strengths, recast and reframe your job so that it does.

Work at its best, then, is about connection, engagement, and commitment. As the poet Kahlil Gibran said, “Work is love made visible.”

Happiness comes not just from within, as Buddha and Epictetus supposed, or even from a combination of internal and external factors. Happiness comes from between.

Vital engagement does not reside in the person or in the environment; it exists in the relationship between the two.

CROSS-LEVEL COHERENCE

If your lower-level traits match up with your coping mechanisms, which in turn are consistent with your life story, your personality is well integrated and you can get on with the business of living.

People are multilevel systems in another way: We are physical objects (bodies and brains) from which minds somehow emerge; and from our minds, somehow societies and cultures form.

To understand ourselves fully we must study all three levels—physical, psychological, and sociocultural

[People gain a sense of meaning when their lives cohere across the three levels of their existence](/cohesion) .

You can’t just invent a good ritual through reasoning about symbolism. You need a tradition within which the symbols are embedded, and you need to invoke bodily feelings that have some appropriate associations. Then you need a community to endorse and practice it over time.

Meaning and purpose simply emerge from the coherence, and people can get on with the business of living. But conflict, paralysis, and anomie are likely when a community fails to provide coherence , or, worse, when its practices contradict people’s gut feelings or their shared mythology and ideology.

GOD GIVES US HIVES

Do humans compete, live, and die as a group?

As long as each human being has the opportunity to reproduce, the evolutionary payoffs for investing in one’s own welfare and one’s own offspring will almost always exceed the payoffs for contributing to the group; in the long run, selfish traits will therefore spread at the expense of altruistic traits.

human beings evolve at two levels simultaneously: genetic and cultural.

Cultural elements, however, don’t spread by the slow process of having children; they spread rapidly whenever people adopt a new behavior, technology, or belief.

groups that parlayed those beliefs into social coordination devices (for example, by linking them to emotions such as shame, fear, guilt, and love) found a cultural solution to the free-rider problem and then reaped the enormous benefits of trust and cooperation.

HARMONY AND PURPOSE

From Wilson’s perspective, mystical experience is an “off” button for the self. When the self is turned off, people become just a cell in the larger body, a bee in the larger hive.

Newberg believes that rituals that involve repetitive movement and chanting, particularly when they are performed by many people at the same time, help to set up “resonance patterns” in the brains of the participants that make this mystical state more likely to happen.

THE MEANING OF LIFE

The final version of the happiness hypothesis is that happiness comes from between. You have to get the conditions right and then wait.

Some of those conditions are within you, such as coherence among the parts and levels of your personality. Other conditions require relationships to things beyond you: Just as plants need sun, water, and good soil to thrive, people need love, work, and a connection to something larger.

It is worth striving to get the right relationships between yourself and others, between yourself and your work, and between yourself and something larger than yourself. If you get these relationships right, a sense of purpose and meaning will emerge.

Conclusion: On Balance

Psychology and religion can benefit by taking each other seriously, or at least by agreeing to learn from each other while overlooking the areas of irreconcilable difference.

But the most important lesson I have learned in my twenty years of research on morality is that nearly all people are morally motivated. Selfishness is a powerful force, particularly in the decisions of individuals, but whenever groups of people come together to make a sustained effort to change the world, you can bet that they are pursuing a vision of virtue, justice, or sacredness .

Each culture develops expertise in some aspects of human existence, but no culture can be expert in all aspects.

liberals are experts in thinking about issues of victimization, equality, autonomy, and the rights of individuals, particularly those of minorities and nonconformists. Conservatives, on the other hand, are experts in thinking about loyalty to the group, respect for authority and tradition, and sacredness.

good place to look for wisdom, therefore, is where you least expect to find it: in the minds of your opponents.

Buy The Happiness Hypothesis on Amazon.

• The Righteous Mind by Jonathan Haidt - Haidt explores morality and it’s effects on politics and religion.
• Book Notes on Sapiens by Yuval Noah Harari - More on the history of humankind
• More on Cohesion for the self.
• The Paradox of Choice by Barry Schwartz - More on satisficers and maximizers

Book Summary: The Happiness Hypothesis by Jonathan Haidt

The Happiness Hypothesis is a book written by Jonathan Haidt, published in 2006. The book explores the concept of happiness and how it can be achieved through understanding the connections between psychology, philosophy, and spirituality. The book is divided into ten chapters, each focusing on a different aspect of happiness and how it can be achieved.

Chapter Summaries

Chapter 1: the evolution of self-help.

In the first chapter, Haidt discusses the history of self-help books and how they have evolved over time. He also discusses the different approaches to self-help, including the cognitive-behavioral approach, the humanistic approach, and the spiritual approach. Haidt argues that the best approach to self-help is one that combines all three approaches.

Chapter 2: The Buddha’s Brain

In this chapter, Haidt explores the concept of mindfulness and how it can be used to achieve happiness. He discusses the science behind mindfulness and how it can be used to reduce stress and improve well-being. Haidt also discusses the importance of meditation and how it can be used to achieve a state of inner peace.

Chapter 3: The Joy of Introspection

In this chapter, Haidt discusses the importance of introspection and how it can be used to achieve happiness. He discusses the different types of introspection, including self-awareness, self-reflection, and self-discovery. Haidt also discusses the benefits of introspection, including increased self-esteem, improved relationships, and greater happiness.

Chapter 4: The Power of Love

In this chapter, Haidt discusses the importance of love and how it can be used to achieve happiness. He discusses the different types of love, including romantic love, familial love, and platonic love. Haidt also discusses the benefits of love, including increased happiness, improved health, and greater well-being.

Chapter 5: The Happiness of Pursuit

In this chapter, Haidt discusses the importance of pursuing goals and how it can be used to achieve happiness. He discusses the different types of goals, including intrinsic goals and extrinsic goals. Haidt also discusses the benefits of goal-setting, including increased motivation, improved well-being, and greater happiness.

Chapter 6: The Happiness of Giving

In this chapter, Haidt discusses the importance of giving and how it can be used to achieve happiness. He discusses the different types of giving, including charitable giving, volunteer work, and random acts of kindness. Haidt also discusses the benefits of giving, including increased happiness, improved relationships, and greater well-being.

Chapter 7: The Happiness of Being

In this chapter, Haidt discusses the importance of being present and how it can be used to achieve happiness. He discusses the different types of being, including mindfulness, acceptance, and gratitude. Haidt also discusses the benefits of being, including increased happiness, improved relationships, and greater well-being.

Chapter 8: The Happiness of Doing

In this chapter, Haidt discusses the importance of doing and how it can be used to achieve happiness. He discusses the different types of doing, including work, hobbies, and leisure activities. Haidt also discusses the benefits of doing, including increased happiness, improved relationships, and greater well-being.

Chapter 9: The Happiness of Making

In this chapter, Haidt discusses the importance of creating and how it can be used to achieve happiness. He discusses the different types of creating, including art, music, and writing. Haidt also discusses the benefits of creating, including increased happiness, improved relationships, and greater well-being.

Chapter 10: The Happiness of Being Human

In the final chapter, Haidt ties together all of the previous chapters and discusses the importance of being human and how it can be used to achieve happiness. He discusses the different aspects of human nature, including our emotions, our relationships, and our sense of purpose. Haidt also discusses the benefits of being human, including increased happiness, improved relationships, and greater well-being.

Overall, The Happiness Hypothesis is a thought-provoking book that explores the concept of happiness and how it can be achieved through understanding the connections between psychology, philosophy, and spirituality. Throughout the book, Haidt provides practical advice and insights into how readers can achieve happiness in their own lives. Whether you are looking to improve your relationships, increase your motivation, or find greater well-being, The Happiness Hypothesis provides a roadmap for achieving happiness.

If you are looking for a book that will inspire you to live a happier life, The Happiness Hypothesis is a great choice. With its practical advice and insightful analysis, this book is sure to leave you feeling inspired and motivated to achieve your own happiness.

Interested in reading the whole book?

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Book Summary The Happiness Hypothesis , by Jonathan Haidt

The Happiness Hypothesis explores the nature of human happiness, blending the philosophical and theological wisdom of ancient thinkers with insights from the field of positive psychology. Our satisfaction is driven by how our mental filters interpret the events in our lives, with the human brain perpetually divided against itself in the struggle between the desires created by our emotions and the attempts of reason to control them. The key to happiness is to use reason to focus the mind away from desires that will only bring fleeting happiness, while giving in to those desires that will bring lasting fulfillment.

The Happiness Hypothesis

Jonathan Haidt

1-Page Summary 1-Page Book Summary of The Happiness Hypothesis

One of the primary human impulses is to maximize our happiness. But our satisfaction in life is driven by our emotions . And our emotions, in turn, are determined by the ways in which our mental filters cause us to interpret and react to events and situations.

The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom is about how human beings can maximize happiness. It explores how different philosophical traditions have defined happiness throughout human history, places them within an evolutionary framework, and shows how there is a constant back-and-forth between reason and emotion.

Neither western ideas about the fulfillment of goals nor eastern notions about the elimination of desire as being the path to happiness are 100 percent right. The key to happiness is to strike the right balance between the two—to use reason to focus the mind away from desires that will only bring fleeting happiness, while giving in to those desires that will bring lasting fulfillment.

The Rider and the Elephant

Before we can really delve into how you can maximize your own happiness, we need to understand the basic divisions that characterize the human brain—because the brain is home to the neurological and psychological mechanisms that determine how we experience the world.

The most apt metaphor for thinking about the human mind is of a human rider sitting atop an elephant . The rider, representing reason, can do her best to attempt to direct the elephant. But the elephant, representing emotion, is far more powerful and has its own will; it will only comply with the rider’s commands if those commands are not in conflict with its desire.

But we should be careful not to overgeneralize. Reason and emotion are not mutually exclusive or engaged in some zero-sum contest against one another . While emotion is usually the senior partner in the relationship, it is a partnership nonetheless. The two work together—reason enhances our emotional intelligence and our emotional intelligence strengthens our powers of reason.

First, we’ll need to delve into some evolutionary anthropology to establish why the elephant is so much more powerful than the rider. Understanding the dynamics of this fundamental division within our brains will guide our analysis of human happiness. Once we do that, we’ll be able to explore specific strategies for maximizing happiness.

In general, these strategies are centered around:

• Overcoming negativity by moving to the upper range of your affective style
• Practicing reciprocity and tearing down self-delusions
• Desiring the right things
• Improving your relationships
• Learning to overcome adversity
• Cultivating your virtues
• Discovering the divine or sacred in your life
• Living a purposeful life

Our analysis of all these strategies will blend insights from positive psychology, ancient and modern philosophy and religion, and evolutionary anthropology.

The Primacy of Emotion

As humans, we are controlled primarily by our desires, which are driven by our emotions—not our powers of reason. Our emotions determine our opinions and positions on moral questions. It is only after we arrive at these positions that we invent reasons to justify them retroactively.

The automatic system (the elephant) simply responds to stimuli around it and forms judgments and preferences based on what it perceives. And, in a pure contest of wills, the automatic system will nearly always beat the controlled system (the rider). The key is to change the stimuli in your environment into those that will produce desires whose pursuit and fulfillment will lead to true satisfaction. You can’t master the elephant; but, perhaps, you can change what the elephant sees .

Affective Style

The elephant determines our likes and dislikes, often in ways that we’re not consciously aware of . These emotional cues color our thinking, causing the elephant to dominate the rider. A perceived threat will make us consciously evaluate all stimuli as possible threats; a rush of sadness will cause us to adopt a more bleak way of looking at the world as a whole. These are the basic mental preconditions that affect all humans.

So, in general, emotion is always a stronger force within the mind than reason. And if we delve a bit further, we discover that an individual's general emotional state isn’t solely determined by the stimuli they encounter; it’s also influenced by a genetic predisposition toward happiness or sadness known as the affective style.

However, your affective style doesn’t set your level of happiness in stone. The affective style is best thought of as a range or emotional thermostat—some people simply have higher happiness levels at the upper end of their range than others. But within those constraints, there’s still great potential for improvement. Even if you have a negative affective style, you can still become happier. Moving to the upper levels of your affective style is akin to taming the elephant and guiding it down a different path. Effective methods for doing this include meditation, cognitive therapy, and serotonin reuptake inhibitors (SSRIs).

The Reciprocity Reflex

A key factor that affects our happiness is the strength of our connections to other people. And reciprocity—the phenomenon by which we treat others as we have been treated by them—is one of the strongest ties that bind society together.

The reciprocity reflex tells us to repay others when they do something for us. From an evolutionary perspective, it works because it increases everyone’s chances of survival. The reciprocity reflex causes the other members of the group to help you if you have helped them, creating networks of mutual obligation. These are the seeds of altruism.

Self-Delusion

But there is a flaw in this. Because reality is filtered through the lens of our mental perceptions, we are vulnerable to deception. ** Real altruism may not...

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The Happiness Hypothesis Summary Introduction

One of the primary human impulses is to maximize our happiness. Indeed, this is the goal of the modern field of positive psychology. But in our pursuit of happiness, we also have much to learn from the philosophical and literary wisdom of past thinkers , from Buddha to Sigmund Freud.

In this summary, we’ll survey the world’s intellectual, philosophical, and theological ideas on happiness, from ancient India and Greece to the present day. But we won’t just explore these ideas in isolation—we’ll integrate them with one another and evaluate them using the insights we’ve gained from modern psychology. Using our better understanding of how the human mind really works, we will figure out how we can best use these ideas to gain the most joy out of our own lives.

As we’ll see, **our satisfaction in life is driven...

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The Happiness Hypothesis Summary Chapter 1: The Split Mind

Have you ever wondered why we do harmful or destructive things even when we know we shouldn’t? Or why we think about saying outlandish or offensive things in situations where we know it would be inappropriate to do so? This is because the mind is not really one unified entity. Instead, it’s split between reason and emotional impulse.

In this chapter, we’ll explore the nature of the divided mind and the consequences it has for our thoughts and actions. As we’ll see, the divided mind is the key to understanding the mental processes that govern our perception of the world. This is important, because those mental processes play a large role in determining our overall level of happiness.

The most apt metaphor for thinking about the human mind is of a human rider sitting atop an elephant . The rider, representing reason, can do her best to attempt to direct the elephant. But the elephant is far more powerful and has its own will; it will only comply with the rider’s commands if those commands are not in conflict with its desire. Thus, the rational part of ourselves can advise and guide our emotional core; but in a pure contest of wills,...

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The Happiness Hypothesis Summary Chapter 2: Overcome Negativity

One major stumbling block on our road to happiness is our negativity bias. As we saw in the last chapter, our perceptions and interpretations of the events that we witness determine our reality—not the events themselves. And unfortunately, those interpretations tend toward pessimism and negativity. The key is to shift our mental structures and patterns of thought so that we have more positive and fulfilling interpretations of the events in our lives. In this chapter, we’ll analyze why we have such a strong negativity bias and explore some strategies for overcoming it.

Negativity Bias

The elephant determines our likes and dislikes, often in ways that we’re not consciously aware of . For example, studies have shown that white Americans have an automatic negative reaction when they’re shown black faces or symbols of black culture.

Similarly, people tend to be drawn to things that sound like their own names. People named Dennis are surprisingly overrepresented in the field of dentistry and married couples have been shown to be disproportionately likely to have first names that share the same first letter (like Dan and Dana or Jason and Jessica). Thus, even major life...

The Happiness Hypothesis Summary Chapter 3: Do Unto Others

Another key factor that affects our happiness is the strength of our connections to other people . And reciprocity—the phenomenon by which we treat others as we have been treated by them—is one of the strongest ties that bind society together. In this chapter, we’ll explore the origins of reciprocity, why it acts as such a strong binding agent, and how it shapes and governs our happiness by strengthening our relationships with other people.

Kin altruism is the mechanism by which individuals care for and protect individuals within their kin group (those with whom they share a blood relation). It’s observed in the behavior of many non-human animals and can be explained by simple Darwinian instincts: if the ultimate goal is to ensure the survival of one’s genes, it makes sense to be altruistic toward other members of the kin group.

But this does not fully explain the human phenomenon of reciprocity as we observe it. Humans, unlike other animals, work with, care for, and protect people with whom they have minimal or no blood relation. If anything, such behavior cuts against Darwinian impulse, as these other people are our “competitors” for...

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Shortform Exercise: Overcome Self-Delusion

Think about how you can readjust your perceptions.

Think of a past instance in which you behaved selfishly. How did you rationalize that behavior to yourself at the time?

The Happiness Hypothesis Summary Chapter 4: Adjusting Your Happiness

A cornerstone of Buddhist belief, and that of many other Eastern religious traditions, is that the striving for status and possessions will leave you spiritually unfulfilled and, ultimately, joyless.

These faiths encourage breaking all emotional attachment to things and refraining from trying to attain what you don’t have. The striving, according to this view, is the root of human unhappiness.

And it’s true that we often feel hollow and unfulfilled even after we get the things that we want (or, at least, we think we want). But the self-denying philosophy of Buddhism gets some things wrong about human psychology. It turns out that some things are worth striving for. The key is not to eliminate desire; it’s to start desiring the right things.

The Fleeting Joy of Achievement

Before we delve into what we should be striving for, it’s worthwhile to explore why so many of the things we do strive for leave us feeling unfulfilled. We often experience only brief, temporary happiness when we achieve some long-held goal like landing a promotion, getting a new car, or getting good grades. Soon after, we feel the unquenchable urge to reach the next milestone. Why are we...

The Happiness Hypothesis Summary Chapter 5: Attachment

In previous chapters, we’ve touched upon how our social attachments and relationships are central to our happiness and speak to a basic human need.

This is not a new insight by any means. In the 19th century, sociologist Emile Durkheim’s studies showed that people with fewer social attachments were more likely to die by suicide. And people with lots of meaningful relationships and connections to other people have been shown to have better health outcomes and report being happier.

In this chapter, we’ll explore the dynamics of our attachments to others and how pioneering research transformed how we think about the importance of love to human development.

Behaviorism

Before we talk about how crucial love is to human development, however, we need to discuss how psychology used to treat love. In the early days of psychology, the school of thought known as behaviorism taught that unconditional love was something to be avoided. The behaviorists believed that human action was governed by conditioned responses to reinforcements. Accordingly, people would only engage in behaviors they associated with rewards and refrain from behaviors they associated with punishment....

The Happiness Hypothesis Summary Chapter 6: What Doesn’t Kill You Makes You Stronger

In thinking about how to maximize our happiness, we have to consider what makes us unhappy . If we could design the happiest possible lives for ourselves, surely we would opt for one without any setbacks or adversity, in which we get everything we want without having to overcome any struggles.

But this would actually be counterproductive. While the behaviorists in the last chapter were certainly overstating the case when they argued that providing unconditional love to children would render them weak and undeveloped, there is some truth to the idea that human beings need some amount of struggle in their lives in order to reach their full potential.

In this chapter, we’ll explore how, under certain circumstances, adversity can be beneficial for human happiness and fulfillment.

Benefits of Trauma

Health psychologists now talk about post-traumatic growth in addition to post-traumatic stress disorder . People who suffer setbacks, even tragedies like the loss of a loved one, often find new strengths as a result of their experience.

One way that adversity helps build character is through resilience. People who’ve suffered through hardships can emerge with a new...

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Shortform Exercise: Identify Adversity

Think about how overcoming challenges has shaped you.

In a few sentences, identify an incident in your life when you experienced an unexpected setback or loss.

The Happiness Hypothesis Summary Chapter 7: Cultivate Your Virtues

The concept of virtue is often associated with puritanical values and behaviors like rigid piety and abstinence from sex. But is this really the most useful way to think about virtue?

Virtue should be defined as the cultivation of the best version of oneself . It is about fulfilling your potential, engaging in constant self-improvement, and striving toward the acquisition of a set of positive attributes or qualities. The specific virtues you aim for depend on your particular strengths and interests. The key is improvement—be it moral, intellectual, or even physical.

Founding Father Benjamin Franklin was the quintessential self-improver, a man who constantly devoted himself to learning new things and acquiring new skills. Throughout his life, Franklin identified specific virtues that he actively sought to cultivate. In his later years, he looked back on his life with great satisfaction—and attributed his happiness to his relentless pursuit of virtue.

In this chapter, we’ll study this relationship between virtue and happiness, using new insights from the emerging field of positive psychology.

Ancient Virtue

Of course, the celebration of virtue is hardly new. It goes...

The Happiness Hypothesis Summary Chapter 8: Divinity

If we could plot human experience on a graph, we might define it as existing along two axes.

On the horizontal X-axis, we have the world of connection and relationships; here, we make distinctions between strangers and friends, known and unknown.

On the Y-axis, we have the world of hierarchy; those we perceive as being our social superiors or inferiors. But there seems to be a third dimension, a Z-axis. This is what we might call divinity; a sense of uplifting when we witness something extraordinary or beautiful. It is its own unique moral dimension.

In this chapter, we’ll explore this dimension of sacredness and how, by drawing closer to the divine, we can experience the joyful emotion of elevation.

The Logic of Disgust

Before we talk about spiritual uplifting, we should explore the opposite sensation. Many ancient religious texts are concerned with purity and cleanliness (i.e., rules about handling corpses, not eating certain kinds of meat, ablution rituals). There seems to be an ancient sensitivity to the emotion of disgust.

As has been the case with so many of the ancient writers and thinkers we’ve surveyed, this preoccupation with disgust actually reflects deep...

The Happiness Hypothesis Summary Chapter 9: The Purpose of Life

To discern the meaning of life, it is crucial to understand human beings as they actually are.

As we’ve seen, we are not hyper-rational beings. In most situations, the elephant is in charge, not the rider. Philosophers seeking to explain or understand the human condition need to incorporate this fundamental psychological truth into their work.

Knowing this is important because it determines what the most effective strategies are for living a purposeful life. We explore those strategies in this final chapter.

Occupational Self-Direction

One of the essential conditions for a satisfying life is meaningful work. We need to engage in pursuits that fill our lives with purpose and meaning. Work doesn’t have to be narrowly defined as a career. It can be anything that’s action-oriented and sets things in motion.

We have a need to see that our actions have an effect on the world around us. This is a psychological need known as effectancy. Anything from simple child’s play to a stable adult career can provide effectancy, satisfying our hunger to see that there are results associated with the labor we provide.

The most meaningful and satisfying work is that which people...

Shortform Exercise: Understand The Happiness Hypothesis

Explore the main takeaways from the Happiness Hypothesis.

Do you think that our perceptions and behavior are more driven by reason or emotion? Why?

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