The pursuit of happiness
Happiness is the driving force behind nearly everything we do. From early humans hunting for food and shelter to modern life’s pursuit of possessions, our choices are shaped by one aim: feeling better. Yet despite comfort, convenience, and constant consumption, lasting happiness remains elusive. This piece reframes that pursuit and offers practical, evidence-backed strategies you can use — and write about — to cultivate deeper, more sustainable joy.
Why we chase happiness — then and now
Then: For our ancestors, happiness meant survival — food, safety, community.
Now: We’ve traded immediate survival for comfort and speed: travel, instant delivery, bigger homes. But modern conveniences haven’t produced durable contentment; they’ve produced more targets to chase.
The problem: We treat happiness like a commodity we can buy or accumulate. That short-term mindset leads to repeated “hedonic treadmill” cycles: achieve, feel good briefly, then set the next goal.
What the great thinkers tell us:
Socrates: True happiness isn’t rooted in external wealth or pleasures, but in living rightly for your soul.
Buddha: Happiness is not a destination but a path — a way of living.
Thoreau: The harder we chase happiness as an object, the more it slips away; focus elsewhere, and it often arrives on its own.
All three point in the same direction: sustainable happiness is internal and practice-based, not a product of accumulation.
Practical, actionable habits for lasting happiness
- Cultivate daily gratitude:
Example: Each morning or night, write three specific things you’re grateful for (avoid vagueness like “family” — choose “my sister’s call this morning”).
Actionable step: Use a one-minute gratitude timer on your phone. Do this for 30 days and track changes in mood.
2. Practice short, regular mindfulness
Example: A 3–5 minute breathing check-in before work reduces stress and improves focus.
Actionable step: Set a daily reminder labelled “2-minute breath.” Sit, breathe, notice sensations, then resume.
3. Build and maintain positive relationships
Example: Replace passive scrolling with a weekly 10-minute phone call to a friend or a simple shared activity.
Actionable step: Add “connect” to your calendar — a recurring 15-minute slot for reaching out.
4. Pursue meaningful goals, not just more stuff
Example: Instead of aiming for the “next upgrade,” set a skill-based target (learn coding basics, volunteer monthly).
Actionable step: Define one value (e.g., “growth”) and set one SMART goal aligned with it this quarter.
5. Create “enough” rules to avoid endless accumulation
Example: Use a one-in-one-out rule for purchases or limit discretionary buys to a weekly budget.
Actionable step: Write your “enough” criteria (space, budget, time) and review purchases against it.
6. Move your body and rest well
Example: Exercise and sleep strongly predict mood and resilience.
Actionable step: Start with 10 minutes of movement daily and a fixed bedtime routine.
7. Practice small acts of kindness
Example: Compliment a colleague or donate time to mentor.
Actionable step: Make it a weekly habit: one small, kind action toward another person.
We chase happiness because it matters — it shaped our earliest choices and still drives us today. But material gain rarely delivers lasting satisfaction. The more reliable path is internal: consistent habits like gratitude, mindfulness, meaningful goals, strong relationships, and healthy routines.
