What Research Tells Us About Happiness

People talk a lot about happiness.

Everyone searches for it in life, and each of us dreams of living a happy life.

But how can one achieve a happy life?

Is it success, power or money that truly makes us happy?

If you go out on the street and ask members of Gen-Z about their life goals, 80% will say that becoming rich is their main goal. Another large portion of this generation will say that achieving a successful life is their aspiration.

Or if you ask an octogenarian, they will dismiss the assumption that money brings a happy life.

The meaning of happiness can vary from person to person, even among those living in the same society.

Some people prioritise money or wealth, while others focus on success or building a meaningful career.

In reality, money will not bring true happiness into your life. It’s not me saying this; research has proven it.

It doesn’t matter whether you are wealthy or not; if you have strong family and social relationships, you can live a happy life.

Now, let’s take a closer look at how science defines happiness.

Happiness is actually a biologically rooted state shaped by our social connections, gratitude, and resilience.

Research suggests that about 50% of happiness derives from genetics, only about 10% from circumstances such as money, and another 40% from the choices we make in daily life.

Brain chemistry plays an important role in our happiness. Chemicals such as dopamine, serotonin, oxytocin, and endorphins, along with other hormones, are released in response to our activities and mental and physical states.

Dopamine motivates us to engage in things that bring happiness. Serotonin helps regulate mood, sleep, and appetite, whereas oxytocin helps strengthen social bonding and trust. Endorphins act as natural pain relievers and create feelings of euphoria.

When we are happy, cortisol levels decrease, thereby reducing systemic inflammation and strengthening the immune system.

I recently finished reading the book ‘The Good Life: Lessons from the World’s Longest Scientific Study of Happiness”, authored by Dr Robert Waldinger and Mark Schultz. The book is based on the ‘Harvard Study of Adult Development’, which began in 1938 to explore what helps people live happy and fulfilling lives.

This 85-year-long study has revealed that ‘relationships’ play a vital role in maintaining happy, satisfying, and healthier lives.

Regardless of material wealth, physical health, or job status, people with strong, supportive relationships were found to be happier, healthier, and to live longer than those lacking such relationships.

This means that meaningful social connections are among the most important predictors of long-term happiness. Or social fitness, meaning the ability to build and maintain strong relationships, mattered more than genes or social class for living a long and happy life.

Each year, the World Happiness Report is prepared in collaboration with the United Nations and is often referred to as the UN’s annual happiness report. According to the report, Nordic countries consistently outperform the rest of the world.

In 2026, Finland, Denmark, and Iceland once again ranked as the three happiest countries in the world. Sweden ranks 4th and Norway 7th in the report.

Why do the Nordic countries consistently rank among the happiest countries?

The report measures the happiness index using factors such as GDP per capita, social support, and healthy life expectancy, among others.

Nordic countries offer quality education, a strong healthcare system, secure employment and robust social support.

This shows that the government can do a great deal to improve citizens’ well-being, although these measures alone cannot guarantee a happy life.

However, this naturally raises an important question: Are citizens of these countries truly happy?

Espen Røysamb, a psychology professor at the University of Oslo (UiO), Norway, says that this report relates to the common environmental factors, which explain about only 20 per cent of the quality of life for people.

Happiness researcher Jennifer De Paola at the University of Helsinki explains that happiness is a matter of personal perspective.

For example, in the United States, happiness is often associated with prosperity or financial success. In contrast, in Nordic societies, a sense of trust, freedom, and a high level of autonomy are considered more important.

Ragnhild Bang Nes, a researcher at the Norwegian Institute of Public Health, emphasises the importance of relationships and generosity. Strong social ties and involvement in volunteer work contribute greatly to a happy life.

Interestingly, even in poorer countries with limited opportunities, people often find ways to smile and experience happiness.

Therefore, we should try to spend our time doing things we genuinely enjoy, such as playing music, taking a walk outdoors, or spending time with our pets and friends.

If we work only for money and do not truly enjoy what we do, it can lead to stress and frustration, which may affect our health.

Spending time in nature, volunteering, and journaling can greatly contribute to our happiness. Such activities help us feel more fulfilled and happier in our personal lives.

A healthy work-life balance is essential in our daily lives. To achieve this, we should choose work that we truly enjoy.

The World Health Organisation points out that the phrase ‘work-life balance’ returns more than 2.8 billion search results on Google.

According to Gallup workplace research, nearly 80% of people are not engaged or passionate about their jobs, and about 41% regularly experience stress and anxiety.

A happy life does not mean that we feel happy all the time.

Sometimes happiness is beyond our control because our lives are closely connected to the circumstances around us. Our actions and behaviour alone cannot guarantee happiness. Outside factors also affect us.

Sometimes you may unknowingly face rude behaviour or unfair treatment from your friend or colleague. Such experiences can make you feel unhappy for the rest of the day. Even though you have done nothing wrong, the situation can still leave you feeling sad.

Do you sleep well?

How is your sleep health?

When you are sleep-deprived, you may feel stressed. In that condition, how do you treat your spouse or partner?

Research shows that adequate sleep boosts happiness, improves brain function, and enhances our overall quality of life.

Similarly, regular physical activity can boost happiness, improve brain function, and lower stress and anxiety.

Therefore, let us invest time in exercise.

But exercise to feel happier, not just to build bigger biceps or to look good.

Even just 15 minutes of daily movement can provide noticeable benefits.

In conclusion, happiness is a choice. The meaning of happiness differs from person to person. In one way or another, humans have always strived for a happy life, and much of human civilisation has worked to improve individual well-being.

If we all work together for the betterment of human mankind, we can move closer to creating a happier and more prosperous world for everyone.

Don’t you agree? What are your thoughts?

Recommended readings:

Bård, Amundsen (2023): What makes us happy? A new global study provides answers.

Mineo, Liz (2017): Good genes are nice, but joy is better.

Peñagarikano, Olga (2016): Money doesn’t bring happiness…. Or does it?

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(This story was originally published on Medium.com)