The Five Keys to Happiness: What Research Keeps Finding

Happiness has been studied intensively for decades. There's no single formula, and much depends on circumstances, genetics and luck. But research keeps pointing to a handful of factors that, for most people, support a sense of wellbeing. Here are five.

1. Close relationships

If there's one finding that appears again and again, it's that relationships matter. The Harvard Study of Adult Development, which has followed participants since 1938, has repeatedly highlighted warm, close relationships as a strong predictor of later-life health and happiness. The annual World Happiness Report also consistently finds social support to be one of the factors most strongly associated with national differences in life satisfaction.

Build it: Make regular time for people you love. Call a friend. Join a group. Our article on five ways to add connection has ideas.

2. Engagement and meaning

Psychologist Martin Seligman proposed the PERMA model of wellbeing, which includes Positive emotion, Engagement, Relationships, Meaning and Accomplishment. Engagement refers to being absorbed in activities that use your strengths. Meaning comes from being connected to something larger than yourself.

Build it: Spend time on activities where you lose track of time. Clarify your values (see the first step in finding meaning) and look for ways to live by them.

3. Physical health

Sleep, movement and nutrition affect mood as well as health. Regular physical activity is associated with better mental health, and poor sleep is linked with lower mood and difficulty managing emotions.

Build it: Aim for regular movement you enjoy, consistent sleep and mostly whole foods. Our challenge days on sleep and getting outside are good starting points.

4. Noticing the good

Gratitude practices, such as writing down good things or expressing thanks, have been linked to modest improvements in wellbeing in many studies. Savouring, deliberately noticing and enjoying positive moments, can also help.

Build it: Start a gratitude journal. Slow down to enjoy small pleasures. Share good news with others.

5. Giving to others

Generosity seems to benefit the giver as well as the receiver. Research has found that spending money on others, volunteering and performing acts of kindness are associated with greater happiness.

Build it: Do one kind act a day. Volunteer. Give to a cause you care about. See small ways to make a big difference.

What doesn't matter as much as we think

Research suggests some things matter less than we expect, at least beyond a certain point. Material possessions often bring short-lived pleasure as we adapt to them. Income does matter, especially for meeting basic needs and reducing stress, though researchers continue to debate exactly how much additional income adds at higher levels.

Happiness isn't constant

Even the happiest people experience sadness, stress and disappointment. Wellbeing is about the overall balance and direction of your life, not feeling good all the time.

When happiness feels out of reach

If you've felt persistently low, empty or unable to enjoy things for more than a couple of weeks, these tips may not be enough. Depression is common and treatable; please talk to a doctor or mental health professional.

Try this

Rate yourself from 1 to 10 on each of the five keys. Choose the lowest and take one small action to strengthen it this week.

Sources and further reading

Questions people ask

Which key matters most?

Research most consistently points to close relationships, but the most useful key for you is usually the one you're neglecting.