{"id":6086,"date":"2019-05-17T11:42:28","date_gmt":"2019-05-17T11:42:28","guid":{"rendered":"\/blog\/?p=6086"},"modified":"2025-06-29T09:34:53","modified_gmt":"2025-06-29T09:34:53","slug":"hacking-happiness","status":"publish","type":"post","link":"https:\/\/www.lemonade.com\/blog\/hacking-happiness\/","title":{"rendered":"How to Hack your Happiness"},"content":{"rendered":"

It\u2019s easy to assume everyone around you is happy. But the truth is, all of us deal with stress, overload, and gloom more often than you\u2019d think (yes, even your favorite Instagram influencer).<\/p>\n

When feeling down, many of us slip into thoughts like, I\u2019d be happier if I could go on a 2-week vacation<\/em>, or lose some weight,<\/em> or get that raise<\/em>.<\/p>\n

But would losing weight or getting a raise actually make you happier?<\/p>\n

Consider this: A famous study at Northwestern University found that people who win the $20 million lottery are not <\/span>happier one year later. Similarly, after a few years, people who become paralyzed are not any less happy than they were before the accident.<\/p>\n

\"\"<\/p>\n

While you\u2019d think these events would impact people’s happiness levels, humans adapt to new realities easily. Millionaires get used to their shiny new houses and cars, and paraplegics adapt to their new circumstances, too.<\/p>\n

The contrast between \u2018before\u2019 and \u2018after\u2019 blurs, and the new normal becomes a baseline for daily life.<\/p>\n

The happiness formula<\/h3>\n

So the question is: What makes humans happier?<\/p>\n

According to research by Positive Psychology founder Martin Seligman, this is the happiness formula:<\/p>\n

Happiness level = genetic happiness baseline (50%) + daily activities (40%) + life circumstances (10%)<\/span><\/p>\n

In other words, half of your happiness is determined by your genes, 40% by the activities you do every day, and a small percentage by the things that happen to you (ex. getting a raise, losing weight).<\/p>\n

So, the key to being happier?<\/p>\n

1. Do ‘daily activities’ that boost your well being<\/p>\n

2. Elevate your ‘genetic happiness baseline’ (yep, that\u2019s possible)<\/p>\n

Here\u2019s how.<\/p>\n

What to do every day<\/h3>\n

Remember how humans adapt to winning the lottery and becoming paralyzed? Similarly, we get used to basically anything<\/em> that becomes a normal part of our lives (with a few exceptions). In psychology speak, this is called the \u2018adaptation principle.\u2019<\/p>\n

How can you hack this?<\/p>\n

1. Switch up your habits and routine as often as you can<\/span><\/p>\n

What to do:<\/span><\/p>\n

Take a new route to work. Eat at a new restaurant. Visit a town nearby you\u2019ve never been to. Take a class to learn something new.<\/p>\n

Why:<\/span><\/p>\n

While we get used to the things we see and do every day, our brains are extra sensitive to new<\/span> stimuli and information. In other words, our brains perceive change as vital information worth our attention – not steady states.<\/p>\n

Because of that, new, exciting things have a much bigger impact on our happiness than the same ol\u2019 pleasures do.<\/p>\n

2. Stop to appreciate the things that happen to you<\/span><\/p>\n

What to do:<\/span><\/p>\n

Recap a positive memory with a friend. Think about the last time you laughed. Write down 3 things you appreciate before you go to sleep<\/a>.<\/p>\n

Why:<\/span><\/p>\n

Since humans adapt easily, we need to work extra hard to derive pleasure from good things in our lives or things we achieve. Have you ever worked hard to plan an event, only not <\/span>to appreciate your accomplishment once it\u2019s over?<\/p>\n

As David Brooks wrote in a recent New York Times op-ed,<\/p>\n

\u201cWhen the editor of my first book called to tell me it had made the best-seller list, it felt like \u2026 nothing. It was external to me. If you build your life around career success, your ambitions will always race out in front of what you\u2019ve achieved, leaving you anxious and dissatisfied.\u201d<\/span><\/p><\/blockquote>\n

To combat this, take extra time to think about, write down, or discuss the good things that happen to you. People who had a daily habit<\/a><\/span> of writing down 3 things they’re grateful were happier not only immediately afterwards, but also one week, one month, and even six months later, according to a famous study by Prof. Martin Seligman.<\/p>\n

3.    Prioritize your relationships        <\/span><\/p>\n

What to do: <\/span><\/p>\n

Invest in your friendships. Make as many plans (and cancel as few of them) as possible. Have deep conversations<\/a><\/span> with friends. Share your positive moments with them.<\/p>\n

\"Relationships<\/p>\n

Why:<\/span><\/p>\n

There are few things humans never adapt to, and one of them is relationships. Our friends celebrate our happy moments, and comfort us when we\u2019re sad. They make us laugh, and prevent loneliness. They\u2019re the all-purpose tonic for a happy life:<\/p>\n

\u201cIf you want to predict how happy someone is, or how long she will live, you should find out about her social relationships\u2026 No man, woman, or child is an island. We are ultrasocial creatures, and we can\u2019t be happy without having friends.\u201d – NYU Prof. Jonathan Haidt<\/span><\/p><\/blockquote>\n

How to rewire your brain<\/h3>\n

Now that you know how to hack your daily activities to genuinely boost your happiness, let’s discuss your ‘genetic happiness baseline.’ Your baseline determines half of your happiness levels at any given moment. And while it’s mostly set, <\/span>there are two major things you can do to increase your brain\u2019s capacity for happiness:<\/p>\n

1. Exercise<\/span><\/p>\n

What to do:<\/span><\/p>\n

Move your body for 20 minutes a day, every day.<\/p>\n

Why: <\/span><\/p>\n

Exercise promotes neurogenesis and the release of \u2018happy hormones\u2019 (endorphins and serotonin), all of which change your brain and boost happiness.<\/p>\n

No need to run a 10k to reap the benefits – raising your heart rate for just 20 minutes will do the trick. But take note that the impact of exercise is short-lived – exercising on a Monday won\u2019t boost your happiness on a Tuesday. The key here is consistency.<\/p>\n

2. Meditate<\/span><\/p>\n

What to do:<\/span><\/p>\n

Meditate for 2 minutes a day, 21 days in a row<\/p>\n

Why:<\/span><\/p>\n

Meditation lowers your stress hormone (cortisol), shrinks the part of your brain that controls anxiety and fear (amygdala), and increases activity in the happy zone of your brain (the prefrontal cortex) – expanding your neurological capacity for happiness.<\/p>\n

And just as with exercise, the key to meditation is consistency, not duration.<\/p>\n

Four happiness rules to live by<\/h3>\n

That was a lot to take in. Here\u2019s the TL;DR:<\/p>\n

1. Seek out new experiences<\/p>\n

2. Savor the things you\u2019re grateful for<\/p>\n

3. Prioritize your relationships<\/p>\n

4. Exercise for your body and mind<\/p>\n

Being proactive towards happiness isn\u2019t easy, but things worth doing rarely are.<\/p>\n

Prioritizing your happiness will create a ripple effect through your life, boosting not only your fitness levels and social life, but also your productivity<\/a><\/span>, creativity<\/a>, and your sense of purpose.<\/p>\n

—<\/p>\n

Like what you’re reading? Make sure to check out more goodies like this on the Lemonade Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Debunking the myths about what makes us happy, plus 5 science-backed tips to boost wellbeing.<\/p>\n","protected":false},"author":20,"featured_media":6192,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"puppies_section":[],"class_list":{"0":"post-6086","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifehacks","8":"post-hentry"},"acf":[],"yoast_head":"\nHappiness Myths, Busted: 5 Ways To Actually Be Happier<\/title>\n<meta name=\"description\" content=\"Debunking the myths about what makes us happy, plus 5 science-backed tips to boost wellbeing.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lemonade.com\/blog\/hacking-happiness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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