Table of Contents
Foreword 1
Part 1 How to Attain Real and Lasting Happiness
1 Is It Possible to Become Happier? 13
A Program for Lasting Happiness 14
Do You Know What Makes You Happy? 16
Discovering the Real Keys to Happiness 19
The Most Rewarding "Work" You'll Ever Do 24
Why Be Happy? 24
2 How Happy Are You and Why? 27
Where Do You Fit In? 30
Happiness Myths 38
The Limits of Life Circumstances 41
The Happiness Set Point 52
The Promise of Intentional Activity 63
Conclusion 67
3 How to Find Happiness Activities That Fit Your Interests, Your Values, and Your Needs 69
Three Ways That Strategies Can Fit 70
Corniness, Again 72
Person-Activity Fit Diagnostic 73
P.S. More Options 78
Final Words 79
Part 2 Happiness Activities
Foreword to Part Two: Before You Begin 83
4 Practicing Gratitude and Positive Thinking 88
Happiness Activity No. 1 Expressing Gratitude 89
Happiness Activity No. 2 Cultivating Optimism 101
Happiness Activity No. 3 Avoiding Overthinking and Social Comparison 112
5 Investing in Social Connections 125
Happiness Activity No. 4 Practicing Acts of Kindness 125
Happiness Activity No. 5 Nurturing Social Relationships 138
6 Managing Stress, Hardship, and Trauma 150
Happiness Activity No. 6 Developing Strategies for Coping 151
Happiness Activity No. 7 Learning to Forgive 169
7 Living in the Present 180
Happiness Activity No. 8 Increasing Flow Experiences 181
Happiness Activity No. 9 Savoring Life's Joys 190
Final Words 204
8 Happiness Activity No. 10: Committing to Your Goals 205
Six Benefits of Committed Goal Pursuit 206
What Kinds of Goals Should You Pursue? 208
Recommendations for Committed Goal Pursuit 214
9Taking Care of Your Body and Your Soul 227
Happiness Activity No. 11 Practicing Religion and Spirituality 228
Happiness Activity No. 12 Taking Care of Your Body (Meditation) 240
Happiness Activity No. 12 Taking Care of Your Body (Physical Activity) 244
Happiness Activity No. 12 Taking Care of Your Body (Acting Like a Happy Person) 250
Part 3 Secrets to Abiding Happiness
10 The Five Hows Behind Sustainable Happiness 257
The First How: Positive Emotion 258
The Second How: Optimal Timing and Variety 266
The Third How: Social Support 270
The Fourth How: Motivation, Effort, and Commitment 273
The Fifth How: Habit 277
Conclusion 280
The Promise of Abiding Happiness: An Afterword 282
Postscript: If You Are Depressed 285
What Is Depression? 285
The Causes of Depression 289
The Most Effective Treatments for Depression 293
The Cure for Unhappiness Is Happiness 302
Surmounting Setbacks 304
Appendix Additional Happiness Activities That May Fit 305
Acknowledgments 309
Notes 313
Index 359