The Happiness Project

by Gretchen Rubin

  So, inspired by recent science and by Ben Franklin’s method, I designed my own version of his scoring chart—a kind of calendar on which I could record all my resolutions and give myself a daily (good) or X (bad) for each resolution.

  After I designed my blank chart, however, it took me a long time to determine which resolutions should fill the boxes. Franklin’s thirteen virtues didn’t match the kinds of changes I wanted to cultivate. I wasn’t particularly concerned with “cleanliness” (though, come to think of it, I could do a better job of flossing). What should I do to become happier?

  First I had to identify the areas to work on; then I had to come up with happiness-boosting resolutions that were concrete and measurable. For example, everyone from Seneca to Martin Seligman agreed that friendship is a key to happiness, and sure, I wanted to strengthen my friendships. The trick was to figure out how, exactly, I could accomplish the changes I sought. I wanted to be specific, so I’d know exactly what I was expecting from myself.

  As I reflected on possible resolutions, it struck me again how much my happiness project would differ from anyone else’s. Franklin’s top priorities included “Temperance” (“Eat not to Dulness. Drink not to Elevation”) and “Silence” (less “Prattling, Punning and Joking”). Other people might resolve to start going to the gym, or to give up smoking, or to improve their sex lives, or to learn to swim, or to start volunteering—I didn’t need to make those particular resolutions. I had my own idiosyncratic priorities, with many items included on the list that other people would have omitted and many items omitted from the list that other people would have included.

  For example, a friend asked, “Aren’t you going to start therapy?”

  “No,” I asked, surprised. “Why, do you think I should?”

  “Absolutely. It’s essential. You have to go to therapy if you want to know the root causes of your behavior,” she answered. “Don’t you want to know why you are the way you are and why you want your life to be different?”

  I thought those questions over for a good while, and then I decided—well, no, not really. Did that mean I was superficial? I knew many people for whom therapy had been invaluable, but the issues I wanted to tackle were right there for me to see, and at this point, I wanted to discover what approach I’d take, on my own.

  I wanted to focus on a different subject each month, and twelve months in the year gave me twelve slots to fill. Research had taught me that the most important element to happiness is social bonds, so I resolved to tackle “Marriage,” “Parenthood,” and “Friends.” I’d also learned that that my happiness depended a great deal on my perspective, so I added “Eternity” and “Attitude” to my list. Work was crucial to my happiness, and also leisure, so I included the topics “Work,” “Play,” and “Passion.” What else did I want to cover? “Energy” seemed like a basic ingredient for the success of the entire project. “Money” was a subject I knew I wanted to address. To explore some of the insights I’d come across in my research, I added “Mindfulness.” December would be a month in which I would try to follow all my resolutions perfectly—so that gave me my twelve categories.

  But what subject should come first? What was the most important element in happiness? I hadn’t figured that out yet, but I decided to tackle “Energy” first. A high level of energy would make keeping all my other resolutions easier.

  Just in time for January 1, when I planned to start my project rolling, I completed my chart with dozens of resolutions to try in the coming year. For the first month, I’d attempt only January’s resolutions; in February, I’d add the next set of resolutions to the January set. By December, I’d be scoring myself on the whole year’s worth of resolutions.

  As I worked to identify my resolutions, some overarching principles started to emerge. Distilling these principles turned out to be far more taxing than I expected, but after many additions and subtractions, I arrived at my Twelve Commandments:

  TWELVE COMMANDMENTS

  Be Gretchen.

  Let it go.

  Act the way I want to feel.

  Do it now.

  Be polite and be fair.

  Enjoy the process.

  Spend out.

  Identify the problem.

  Lighten up.

  Do what ought to be done.

  No calculation.

  There is only love.

  These Twelve Commandments, I predicted, would help me as I was struggling to keep my resolutions.

  I also came up with a goofier list: my Secrets of Adulthood. These were the lessons I’d learned with some difficulty as I’d grown up. I’m not sure why it took me years to embrace the notion that over-the-counter medication actually would cure a headache, but it had.

  SECRETS OF ADULTHOOD

  People don’t notice your mistakes as much as you think.

  It’s okay to ask for help.

  Most decisions don’t require extensive research.

  Do good, feel good.

  It’s important to be nice to everyone.

  Bring a sweater.

  By doing a little bit each day, you can get a lot accomplished.

  Soap and water remove most stains.

  Turning the computer on and off a few times often fixes a glitch.

  If you can’t find something, clean up.

  You can choose what you do; you can’t choose what you like to do.

  Happiness doesn’t always make you feel happy.

  What you do every day matters more than what you do once in a while.

  You don’t have to be good at everything.

  If you’re not failing, you’re not trying hard enough.

  Over-the-counter medicines are very effective.

  Don’t let the perfect be the enemy of the good.

  What’s fun for other people may not be fun for you—and vice versa.

  People actually prefer that you buy wedding gifts off their registry.

  You can’t profoundly change your children’s natures by nagging them or signing them up for classes.

  No deposit, no return.

  I had fun coming up with my Twelve Commandments and my Secrets of Adulthood, but the heart of my happiness project remained my list of resolutions, which embodied the changes I wanted to make in my life. When I stepped back to reflect on the resolutions, however, I was struck by their small scale. Take January. “Go to sleep earlier” and “Tackle a nagging task” didn’t sound dramatic or colorful or particularly ambitious.

  Other people’s radical happiness projects, such as Henry David Thoreau’s move to Walden Pond or Elizabeth Gilbert’s move to Italy, India, and Indonesia, exhilarated me. The fresh start, the total commitment, the leap into the unknown—I found their quests illuminating, plus I got a vicarious thrill from their abandonment of everyday worries.

  But my project wasn’t like that. I was an unadventurous soul, and I didn’t want to undertake that kind of extraordinary change. Which was lucky, because I wouldn’t have been able to do it even if I’d wanted to. I had a family and responsibilities that made it practically impossible for me to leave for one weekend, let alone for a year.

  And more important, I didn’t want to reject my life. I wanted to change my life without changing my life, by finding more happiness in my own kitchen. I knew I wouldn’t discover happiness in a faraway place or in unusual circumstances; it was right here, right now—as in the haunting play The Blue Bird, where two children spend a year searching the world for the Blue Bird of Happiness, only to find the bird waiting for them when they finally return home.

  A lot of people took issue with my happiness project. Starting with my own husband.

  “I don’t really get it,” Jamie said as he lay on the floor to do his daily back and knee exercises. “You’re already pretty happy, aren’t you? If you were really unhappy, this would make more sense, but you’re not.” He paused. “You’re not unhappy, are you?”

  “I am happy,” I reassured him. “Actually,” I added, pleased to
have an opportunity to show off my new expertise, “most people are pretty happy—in a 2006 study, eighty-four percent of Americans ranked themselves as ‘very happy’ or ‘pretty happy,’ and in a survey of forty-five countries, on average, people put themselves at 7 on a 1 to 10 scale and at 75 on a 1 to 100 scale. I just took the Authentic Happiness Inventory Questionnaire myself, and on a range of 1 to 5, I scored a 3.92.”

  “So if you’re pretty happy, why do a happiness project?”

  “I am happy—but I’m not as happy as I should be. I have such a good life, I want to appreciate it more—and live up to it better.” I had a hard time explaining it. “I complain too much, I get annoyed more than I should. I should be more grateful. I think if I felt happier, I’d behave better.”

  “Do you really think any of this is going to make a difference?” he asked, pointing to the printout of my first blank Resolutions Chart.

  “Well, I’ll find out.”

  “Huh,” he snorted. “I guess so.”

  I ran into even more skepticism soon after, at a cocktail party. The usual polite chitchat devolved into a conversation more closely resembling a Ph.D. dissertation defense when a longtime acquaintance openly scoffed at the idea of my happiness project.

  “Your project is to see if you can make yourself happier? And you’re not even depressed?” he asked.

  “That’s right,” I answered, trying to look intelligent as I juggled a glass of wine, a napkin, and a fancy version of a pig in a blanket.

  “No offense, but what’s the point? I don’t think examining how an ordinary person can become happier is very interesting.”

  I wasn’t sure how to answer. Could I tell him that one Secret of Adulthood is “Never start a sentence with the words ‘No offense’”?

  “And anyway,” he persisted, “you’re not a regular person. You’re highly educated, you’re a full-time writer, you live on the Upper East Side, your husband has a good job. What do you have to say to someone in the Midwest?”

  “I’m from the Midwest,” I said weakly.

  He waved that away. “I just don’t think you’re going to have insights that other people would find useful.”

  “Well,” I answered, “I’ve come to believe that people really can learn a lot from each other.”

  “I think you’ll find that your experience doesn’t translate very well.”

  “I’ll do my best,” I answered. Then I walked away to find someone else to talk to.

  This guy, discouraging as he’d been, hadn’t actually hit on my real worry about my project: Was it supremely self-centered to spend so much effort on my own happiness?

  I gave this question a lot of thought. In the end, I sided with the ancient philosophers and modern scientists who argue that working to be happier is a worthy goal. According to Aristotle, “Happiness is the meaning and the purpose of life, the whole aim and end of human existence.” Epicurus wrote, “We must exercise ourselves in the things which bring happiness, since, if that be present, we have everything, and, if that be absent, all our actions are directed toward attaining it.” Contemporary research shows that happy people are more altruistic, more productive, more helpful, more likable, more creative, more resilient, more interested in others, friendlier, and healthier. Happy people make better friends, colleagues, and citizens. I wanted to be one of those people.

  I knew it was certainly easier for me to be good when I was happy. I was more patient, more forgiving, more energetic, more lighthearted, and more generous. Working on my happiness wouldn’t just make me happier, it would boost the happiness of the people around me.

  And—though I didn’t recognize this immediately—I started my happiness project because I wanted to prepare. I was a very fortunate person, but the wheel would turn. One dark night, my phone was going to ring, and I already had a notion about one particular phone call that might come. One of my goals for the happiness project was to prepare for adversity—to develop the self-discipline and the mental habits to deal with a bad thing when it happened. The time to start exercising, stop nagging, and organize our digital photos was when everything was going smoothly. I didn’t want to wait for a crisis to remake my life.

  1

  JANUARY

  Boost Energy

  VITALITY

  Go to sleep earlier.

  Exercise better.

  Toss, restore, organize.

  Tackle a nagging task.

  Act more energetic.

  Like 44 percent of Americans, I make New Year’s resolutions—and usually don’t keep them for long. How many times had I resolved to exercise more, eat better, and keep up with my e-mail in-box? This year, though, I was making my resolutions in the context of my happiness project, and I hoped that would mean that I’d do a better job of keeping them. To launch the new year and my happiness project, I decided to focus on boosting my energy. More vitality, I hoped, would make it easier for me to stick to all my happiness-project resolutions in future months.

  In a virtuous circle, research shows, being happy energizes you, and at the same time, having more energy makes it easier for you to engage in activities—like socializing and exercise—that boost happiness. Studies also show that when you feel energetic, your self-esteem rises. Feeling tired, on the other hand, makes everything seem arduous. An activity that you’d ordinarily find fun, like putting up holiday decorations, feels difficult, and a more demanding task, like learning a new software program, feels overwhelming.

  I know that when I feel energetic, I find it much easier to behave in ways that make me happy. I take the time to e-mail the grandparents with a report from the pediatrician’s checkup. I don’t scold when Eliza drops her glass of milk on the rug just as we’re leaving for school. I have the perseverance to figure out why my computer screen is frozen. I take the time to put my dishes in the dishwasher.

  I decided to tackle both the physical and mental aspects of energy.

  For my physical energy: I needed to make sure that I got enough sleep and enough exercise. Although I’d already known that sleep and exercise were important to good health, I’d been surprised to learn that happiness—which can seem like a complex, lofty, and intangible goal—was quite influenced by these straightforward habits. For my mental energy: I needed to tackle my apartment and office, which felt oppressively messy and crowded. Outer order, I hoped, would bring inner peace. What’s more, I needed to clear away metaphorical clutter; I wanted to cross tasks off my to-do list. I added one last resolution that combined the mental and the physical. Studies show that by acting as if you feel more energetic, you can become more energetic. I was skeptical, but it seemed worth a try.

  GO TO SLEEP EARLIER.

  First: bodily energy.

  A glamorous friend with a tendency to make sweeping pronouncements had told me that “Sleep is the new sex,” and I’d recently been at a dinner party where each person at the table detailed the best nap he or she had ever had, in lascivious detail, while everyone moaned in appreciation.

  Millions of people fail to get the recommended seven to eight hours of sleep a night, and one study revealed that along with tight work deadlines, a bad night’s sleep was one of the top two factors that upset people’s daily moods. Another study suggested that getting one extra hour of sleep each night would do more for a person’s daily happiness than getting a $60,000 raise. Nevertheless, the average adult sleeps only 6.9 hours during the week, and 7.9 on the weekend—20 percent less than in 1900. Although people adjust to feeling sleepy, sleep deprivation impairs memory, weakens the immune system, slows metabolism, and might, some studies suggest, foster weight gain.

  My new, not-exactly-startling resolution for getting more sleep was to turn off the light. Too often I stayed up to read, answer e-mails, watch TV, pay bills, or whatever, instead of going to bed.

  Nevertheless, just a few days into the happiness project, although I practically fell asleep on Eliza’s purple sheets as I was tucking her in, I wavered for a moment when Jamie
proposed watching our latest Netflix DVD, The Conversation. I love movies; I wanted to spend time with Jamie; 9:30 P.M. seemed a ridiculously early hour to go to bed; and I knew from experience that if I started watching, I’d perk up. On the other hand, I felt exhausted.

  Why does it often seem more tiring to go to bed than to stay up? Inertia, I suppose. Plus there’s the prebed work of taking out my contact lenses, brushing my teeth, and washing my face. But I’d made my resolution, so resolutely I headed to bed. I slept eight solid hours and woke up an hour early, at 5:30 A.M., so in addition to getting a good night’s sleep, I had the chance to do a peaceful block of work while my family was still in bed.

  I’m a real know-it-all, so I was pleased when my sister called and complained of insomnia. Elizabeth is five years younger than I am, but usually I’m the one asking her for advice.

  “I’m not getting any sleep,” she said. “I’ve already given up caffeine. What else can I do?”

  “Lots of things,” I said, prepared to rattle off the tips that I’d uncovered in my research. “Near your bedtime, don’t do any work that requires alert thinking. Keep your bedroom slightly chilly. Do a few prebed stretches. Also—this is important—because light confuses the body’s circadian clock, keep the lights low around bedtime, say, if you go to the bathroom. Also, make sure your room is very dark when the lights are out. Like a hotel room.”