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The Happiness Almanac

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Science-based facts and figures on subjective well being (happiness)

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The Happiness Almanac

  1. 1. You Are Happier If… The Happiness Almanac Science-based Facts and Figures On Your Subjective Well Being (excerpts) 1
  2. 2. You Are Happier If You Have 2 http://positivepsychologyprogram.com/perma-model/#seligman-perma-model mike@affluentadvisors.com The Happiness Almanac
  3. 3. You Are Happier If You Have the Right Mix of Genetics, Circumstances and Self-Determination 3https://s3.amazonaws.com/happify-marty-prod-user-uploads/SciHappiness_Happify-01.png The Happiness Almanac mike@affluentadvisors.com
  4. 4. You Are Happier If You Live in the Blue Countries 4https://en.wikipedia.org/wiki/Satisfaction_with_Life_Index mike@affluentadvisors.com The Happiness Almanac
  5. 5. You Are Happier If You Live in these Countries 5 http://unsdsn.org/resources/publications/world-happiness-report-2013/ The Happiness Almanac mike@affluentadvisors.com
  6. 6. You Are Happier If You Live in the Blue Cities 6 http://www.gallup.com/poll/146645/Boulder-Colo-Leads-Metro-Areas-Wellbeing.aspx mike@affluentadvisors.com The Happiness Almanac
  7. 7. You Are Happier If You Live in a Smaller Town 7 http://www.citylab.com/design/2011/10/urban-rural-happiness-debate/290/ The Happiness Almanac mike@affluentadvisors.com
  8. 8. You Are Happier If You Are Healthy 8 http://www.dailymail.co.uk/news/article-2333817/Marriage-secret-happiness-Tying-knot- makes-content-money-children-having-degree.html mike@affluentadvisors.com The Happiness Almanac
  9. 9. You Are Happier If You Eat Good Food 9 http://skincarestudiosd.com/foods-that-make-you-happy/ mike@affluentadvisors.com The Happiness Almanac
  10. 10. You Are Happier If You Don’t Eat Bad Food 10http://goodnewsplanet.com/foods-will-make-happy/ mike@affluentadvisors.com The Happiness Almanac
  11. 11. You Are Happier If You Aren’t an Addict 11http://http://www.journalofhappiness.net/articles/pdf/v02i02/1.pdf / mike@affluentadvisors.com The Happiness Almanac
  12. 12. You Are Happier If You Exercise (Taking a Walk) 12 The Happiness Almanac mike@affluentadvisors.com
  13. 13. You Are Happier If You Exercise (Meditation) 13 The Happiness Almanac mike@affluentadvisors.com http://www.pennmedicine.org/mindfulness/programs/foundation-courses/class-effectiveness.html
  14. 14. You Are Happier If You Exercise (Have Good Posture, Walk Tall and Stretch) 14 The Happiness Almanac mike@affluentadvisors.com http://www.fastcompany.com/3041688/body-week/the-surprising-and-powerful-links-between-posture-and-mood http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
  15. 15. You Are Happier If You Exercise (Yoga) 15 The Happiness Almanac mike@affluentadvisors.com http://www.ijoy.org.in/viewimage.asp?img=IntJYoga_2013_6_1_11_105937_f9.jpg
  16. 16. You Are Happier If You Get Enough Sleep 16 The Happiness Almanac mike@affluentadvisors.com On-call Physician’s Moods After Sleep Deprivation http://www.thoracicmedicine.org/article.asp?issn=1817-1737;year=2013;volume=8;issue=1;spage=22;epage=27;aulast=Wali
  17. 17. You Are Happier If You Take a Walk Through Nature (better than city) 17 http://personal.lse.ac.uk/mackerro/happy_natural_envs.pdf The Happiness Almanac mike@affluentadvisors.com
  18. 18. You Are Happier If You Smile (Unless You Fake It) Making people smile to fix a bad mood can backfire and reminds them of how unhappy they are 18 http://www.sciencedirect.com/science/article/pii/S0022103114000286 The Happiness Almanac mike@affluentadvisors.com
  19. 19. You Are Happier If You Are Female 19 mike@affluentadvisors.com The Happiness Almanac
  20. 20. You Are Happier If You Are White (in the US) 20 mike@affluentadvisors.com The Happiness Almanac
  21. 21. You Are Happier If You Go To Church 21 mike@affluentadvisors.com The Happiness Almanac /socialcapital.wordpress.com/tag/life-satisfaction/ www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx
  22. 22. You Are Happier If You Go To Church (maybe even if you don’t believe) 22 mike@affluentadvisors.com The Happiness Almanac /socialcapital.wordpress.com/tag/life-satisfaction/ www.gallup.com/poll/153374/Churchgoers-Boast-Better-Mood-Especially-Sundays.aspx
  23. 23. You Are Happier If You Are An Extrovert 23 I = Introversion E= Extroversion http://www.wsj.com/articles/SB10001424127887324144304578621951399427408 mike@affluentadvisors.com The Happiness Almanac
  24. 24. You Are Happier If It is Noon 24 http://hl7standards.com/blog/2014/03/20/quantifying-happiness/ mike@affluentadvisors.com The Happiness Almanac
  25. 25. You Are Happier If It is the Weekend 25 http://www.gallup.com/poll/107692/social-time-crucial-daily-emotional-wellbeing.aspx The Happiness Almanac mike@affluentadvisors.com
  26. 26. You Are Happier If You are In a Social Environment 6+ Hours a Day 26 http://www.gallup.com/poll/107692/social-time-crucial-daily-emotional-wellbeing.aspx mike@affluentadvisors.com The Happiness Almanac
  27. 27. You Are Happier If You are Under 21 or Over 69 Years Old (In The U.S.) 27 http://www.pnas.org/content/107/22/9985.figures-only mike@affluentadvisors.com The Happiness Almanac Happiness At Different Ages
  28. 28. You Are Happier If You are Under 25 in Poorer Countries 28 http://www.theatlantic.com/health/archive/2014/11/where-age-equals-happiness/382434/ The Happiness Almanac mike@affluentadvisors.com
  29. 29. You Are Happier If You Graduate from College 29 http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/ mike@affluentadvisors.com The Happiness Almanac
  30. 30. You Are Happier If You Are Employed or Retired (not unemployed) 30http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/28-3/ Differences in Happiness by Employment Status mike@affluentadvisors.com The Happiness Almanac
  31. 31. You Are Happier If Your Work Is This 31 https://gssdataexplorer.norc.org/ Rank Occupation Happiness Index 1 Clergyman 2.66 2 Actor 2.51 3 Architect 2.47 4 Firefighter 2.44 5 Police officer 2.40 6 Physician 2.39 7 Teacher 2.38 7 Economist 2.38 7 Real estate agent 2.38 10 Electrical engineer 2.37 10 College professor 2.37 12 Accountant 2.36 13 Sales representative 2.35 14 Dental hygienist 2.33 15 Civil engineer 2.31 15 Bricklayer 2.31 17 Computer systems analyst 2.30 The Happiness Almanac mike@affluentadvisors.com
  32. 32. You Are Happier If Your Work Is NOT This 32 https://gssdataexplorer.norc.org/ Rank Occupation Happiness Index 49 Welder 2.16 51 Telephone operator 2.15 51 Waiter 2.15 51 Security guard 2.15 51 Painter 2.15 55 Licensed practical nurse 2.14 56 Aircraft mechanic 2.12 57 Forklift operator 2.09 58 Cashier 2.08 58 Automobile mechanic 2.08 60 Data entry clerk 2.07 61 Construction worker 1.98 62 Janitor 1.93 mike@affluentadvisors.com The Happiness Almanac
  33. 33. You Are Happier If You Commute to Work Less 33 http://ftp.iza.org/dp1278.pdf http://www.tandfonline.com/doi/abs/10.1080/16078055.2014.903723#aHR0cDovL3d3dy50YW5kZm9ubGluZS5jb20v ZG9pL3BkZi8xMC4xMDgwLzE2MDc4MDU1LjIwMTQuOTAzNzIzQEBAMA== http://bikeportland.org/2013/01/30/bike-commuters-are-happiest-and-other-psu-research-tidbits-82448 mike@affluentadvisors.com The Happiness Almanac
  34. 34. You Are Happier If You Make More Money (Up to a Point) 34http://greatergood.berkeley.edu/article/item/the_economics_of_happiness/ mike@affluentadvisors.com The Happiness Almanac
  35. 35. You Are Happier If You Make More Money (Up to a Point: Life Satisfaction Remains Constant as Country Income Increases) 35 http://www.thetexaseconomy.org/people-places/profiles/media/12-2149-GDPandHappiness_46 0W.png mike@affluentadvisors.com The Happiness Almanac
  36. 36. You Are Happier If You Spend Money on Experiences, Not Things 36 http://www.fastcoexist.com/3043858/world-changing-ideas/the-science-of-why-you-should-sp end-your-money-on-experiences-not-thing The Happiness Almanac mike@affluentadvisors.com
  37. 37. You Are Happier If You Spend Money on Others 37 http://greatergood.berkeley.edu/images/application_uploads/norton-spendingmoney.pdf mike@affluentadvisors.com
  38. 38. You Are Happier If You Are Concerned Less with Money and More with Love 38 http://internal.psychology.illinois.edu/~ediener/publication.html mike@affluentadvisors.com The Happiness Almanac
  39. 39. You Are Happier If You Have Intrinsic (not Extrinsic) Goals 39 The Path Taken: Consequences of Attaining Intrinsic and Extrinsic Aspirations in Post-College Life http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736104/ The Happiness Almanac mike@affluentadvisors.com Attainment of the intrinsic aspirations related positively to happiness. Attainment of the extrinsic aspirations for money, fame, and image was unrelated to happiness and related slightly negatively to psychological health.
  40. 40. You Are Happier If You Focus (Don’t Let Your Mind Wander) 40 http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy H a p p i n e s s Mind Wandering State mike@affluentadvisors.com The Happiness Almanac
  41. 41. You Are Happier If Focus (47% of the time your mind wanders) 41 http://greatergood.berkeley.edu/article/item/does_mind_wandering_make_you_unhappy mike@affluentadvisors.com The Happiness Almanac
  42. 42. You Are Happier If You are Curious 42 http://psychfaculty.gmu.edu/kashdan/publications/MOEM_curiosity_wb_and_meaning.pdf mike@affluentadvisors.com The Happiness Almanac
  43. 43. You Are Happier If You Listen to Upbeat Music 43 http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html People that Try to Feel Better Did; While People Who Just Listen to Music Feel The Same The Happiness Almanac mike@affluentadvisors.com
  44. 44. You Are Happier If You Are Busy but Not Rushed 44 http://www.scientificamerican.com/article/happiness-means-being-just-rushed-enough/ The Happiness Almanac mike@affluentadvisors.com
  45. 45. You Are Happier If You Work On One or More “Signature Strengths” Every day 45 http://digest.bps.org.uk/2013/01/can-you-will-yourself-happier.html The Happiness Almanac mike@affluentadvisors.com
  46. 46. You Are Happier If You Focus On Your “Signature Strengths” (List) 46 http://www.viacharacter.org/www/ mike@affluentadvisors.com The Happiness Almanac
  47. 47. You Are Happier If Perform an Act of Kindness (once a week; no extra benefit for more) Variety, frequency and motivation also play a role 47 http://health.usnews.com/health-news/news/articles/2013/01/24/acts-of-kindness-can-make-you-happier The Happiness Almanac mike@affluentadvisors.com
  48. 48. You Are Happier If You Generate Incremental, ‘Small Wins’ 48 https://hbr.org/2011/05/the-power-of-small-wins The Happiness Almanac mike@affluentadvisors.com
  49. 49. You Are Happier If You Are Around People with Similar Incomes 49 http://www.lisdatacenter.org/wps/liswps/614.pdf http://inequality.org/happiness-and-inequality-study/ http://www.bbc.co.uk/blogs/thereporters/markeaston/2011/02/happiness_work_sleep_and_bicyc.html The Happiness Almanac mike@affluentadvisors.com Inequality WellBeing
  50. 50. You Are Happier If You Write a Thank You Letter Once Every Three Months 50 http://www.synapticscoop.com/?p=438 mike@affluentadvisors.com The Happiness Almanac
  51. 51. You Are Happier If You Keep a Gratitude Journal (3 Good Things about your day) 51 http://www.synapticscoop.com/?p=438 http://www.spring.org.uk/2007/09/practicing-gratitude-can-increase.php 25% Boost In 10 Weeks mike@affluentadvisors.com The Happiness Almanac
  52. 52. You Are Happier If You Have High Respect / Prestige Among Your Peers (Not Socioeconomic Status) 52 http://www.researchgate.net/publication/225088354_The_Local-Ladder_Effect_Social_Status_and_Subjective_Well-Being mike@affluentadvisors.com The Happiness Almanac
  53. 53. You Are Happier If You Have High Community Standing 53 http://greatergood.berkeley.edu/article/item/who_is_happiest mike@affluentadvisors.com The Happiness Almanac
  54. 54. You Are Happier If You Receive Recognition 54 https://www.tinypulse.com/resources/the-effects-of-employee-recognition-and-appreciation mike@affluentadvisors.com The Happiness Almanac
  55. 55. You Are Happier If You Have 5 or More Close Friends 55 http://www.amazon.com/gp/product/0465024114/?tag=viglink20618-20 0% 10% 20% 30% 40% 50% 60% 70% 5 or More Friends How Much More Likely to be 'VERY' Happy mike@affluentadvisors.com The Happiness Almanac
  56. 56. You Are Happier If You Know Other Happy People Nearby 56 http://www.nytimes.com/2008/12/05/health/05happy.html?_r=3& mike@affluentadvisors.com The Happiness Almanac
  57. 57. You Are Happier If You Don’t Think About Trying to Be Happy’ 57 http://www.ncbi.nlm.nih.gov/pubmed/21517168 -35% -50% 75% Feel Positive Emotions Life Satisfaction Depressive Symptoms People Putting Greatest Emphasis on Happiness (Compared to Others) mike@affluentadvisors.com The Happiness Almanac
  58. 58. You Are Happier If You Multi-task Over Long Periods; Do One Thing Over Shorter Periods 58 https://hbr.org/2015/02/when-multitasking-makes-you-happy-and-when-it-doesnt mike@affluentadvisors.com The Happiness Almanac
  59. 59. You Are Happier If You Don’t Procrastinate 59 http://www.amazon.com/Procrastination-Equation-Putting-Things-Getting/dp/0061703613 http://www.chatelaine.com/health/is-procrastination-making-you-unhappy/ 70% of Procrastinators Are Less Happy than the average person A survey of 10,000 found that procrastination had some negative effect on the happiness of 94% of respondents mike@affluentadvisors.com The Happiness Almanac
  60. 60. You Are Happier If You Are In Control of Your Life 60 http://www1.eur.nl/fsw/happiness/hap_cor/desc_cor.php?sssid=11279 mike@affluentadvisors.com The Happiness Almanac
  61. 61. You Are Happier If You Are Tall At Least 5’9” For Men 61 http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0 mike@affluentadvisors.com The Happiness Almanac
  62. 62. You Are Happier If You Are At Least 5’2” and Less Than 6’0” For Women 62 http://economix.blogs.nytimes.com/2011/03/16/taller-people-are-happier-especially-if-theyre-male/?_r=0 mike@affluentadvisors.com The Happiness Almanac
  63. 63. You Are Happier If You Are Very Beautiful (The Most Have a 10% Advantage Over the Least) 63 http://ftp.iza.org/dp5600.pdf mike@affluentadvisors.com The Happiness Almanac
  64. 64. You Are Happier If You Are Born First 64 http://www.researchgate.net/publication/232537191_Birth_order_and_happiness_A_preliminary_study mike@affluentadvisors.com The Happiness Almanac
  65. 65. You Are Happier If You Embrace Your Roots In studies of immigrant students, greater ethnic identity is associated with 10% greater life satisfaction 65 http://cretscmhd.psych.ucla.edu/events/PhinneyPaper.pdf +10% mike@affluentadvisors.com The Happiness Almanac
  66. 66. You Are Happier If Your Priorities are on Family or Altruism 66 http://link.springer.com/article/10.1007/s11205-007-9138-y#/page-1 mike@affluentadvisors.com The Happiness Almanac
  67. 67. You Are Happier If You Are Married 67 mike@affluentadvisors.com The Happiness Almanac
  68. 68. You Are Happier If You are Healthy, Married & Retired 68 http://arxiv.org/ftp/arxiv/papers/1112/1112.5802.pdf The Happiness Almanac mike@affluentadvisors.com Bad Health Fair Health (Baseline) Excellent Health Married Never Married (Baseline) Divorced, Widowed, Separated Unemploy ed Retired (Baseline) Working Health Married Employment Series1 -8.25% 0.00% 20% 10% 0% -5% -9% 0% -3% -15.00% -10.00% -5.00% 0.00% 5.00% 10.00% 15.00% 20.00% 25.00% Impact
  69. 69. You Are Happier If You Don’t Have Kids Or They Have Moved Out 69 http://www.penguinrandomhouse.com/books/59967/stumbling-on-happiness-by-daniel-gilbert/9781400077427 mike@affluentadvisors.com The Happiness Almanac
  70. 70. You Are Happier If You Have Not Had a Newborn Child This Year 70 http://link.springer.com/article/10.1007/s13524-014-0321-x mike@affluentadvisors.com The Happiness Almanac
  71. 71. You Are Happier If You are a Parent, Then You are an Excellent Parent 71 http://www.pewresearch.org/files/2014/02/FT_parenting-happiness-link.png mike@affluentadvisors.com The Happiness Almanac
  72. 72. You Are Happier If You Have Two Children or Less 72 http://link.springer.com/article/10.1007/s13524-014-0321-x http://usatoday30.usatoday.com/news/health/wellness/story/2012-05-03/parents-happiness-population-survey/54767508/1 mike@affluentadvisors.com The Happiness Almanac
  73. 73. You Are Happier If You Get in the “Flow” (Immersive Activity that is consistent with but challenging to your skills) 73 http://www.amazon.com/Good-Business-Leadership-Making-Meaning/dp/014200409X 1. Set goals that have clear and immediate feedback 2. Become immersed and focused on a particular activity. 3. Pay attention to what is happening in the moment 4. Learn to enjoy immediate experience 5. Proportion your skills to the challenge at hand mike@affluentadvisors.com The Happiness Almanac
  74. 74. You Are Happier If You Have The Right Amount of Neuro-chemicals 74 Note: While some Healthcare professionals focus on this aspect first in treating depression, it is the most difficult to quantify. The correct level for each individual varies, and often takes several months.. https://en.wikipedia.org/wiki/Neurochemistry mike@affluentadvisors.com The Happiness Almanac
  75. 75. You Are Happier If You … 75 http://big.assets.huffingtonpost.com/2013_HappinessMatrix_1.png mike@affluentadvisors.com The Happiness Almanac
  76. 76. You Are Happier If You … 76 http://big.assets.huffingtonpost.com/2013_HappinessMatrix_1.png The Happiness Almanac mike@affluentadvisors.com
  77. 77. You Are Happier If You Are Republican 77 http://www.pewsocialtrends.org/2006/02/13/are-we-happy-yet/39-3/ mike@affluentadvisors.com The Happiness Almanac
  78. 78. You Are Happier If You Move on to the Next “Level” 78 http://www.amazon.com/gp/product/0446563048 mike@affluentadvisors.com The Happiness Almanac
  79. 79. You Are Happier If All Components of Your Being are Met 79 https://en.wikipedia.org/wiki/Virginia_Satir The Happiness Almanac mike@affluentadvisors.com