The Happiness Equation

“Happiness is not something you chase; it’s something you become.” How can you achieve this? By understanding the nine principles of happiness outlined in The Happiness Equation.

1. Start With Happiness, Not Success

Many people believe success precedes happiness, but the reality is the reverse. Happy individuals are more likely to achieve great work and success.

Happiness is not a result of external achievements; it starts inside you. Studies reveal that external factors like promotions or pay raises account for just 10% of happiness. The remaining 90% comes from how you perceive and appreciate life. It’s your outlook that counts.

To foster internal joy, develop habits that highlight positive moments. A practical practice is the "20-minute replay": before going to bed, write down one thing that made you happy during the day. This reinforces happiness by helping you focus on life’s good moments, making positivity a consistent habit.

Examples

• The author journaled one happy detail daily, eventually transforming his blog, 1000 Awesome Things, into a popular platform.
• A raise only temporarily boosts happiness; soon, people adapt and chase the next big goal.
• Psychologists have confirmed that happy individuals often have higher productivity and better relationships.

2. Negative Thoughts Are Natural

Your brain sometimes works against your happiness, and understanding this can make life easier.

The human brain has two competing parts: the ancient amygdala and the logical prefrontal cortex. The amygdala scans for threats, a trait that helped ancient humans survive. However, this “alarm system” now triggers for minor stresses, like work presentations. On the other hand, the prefrontal cortex offers rational solutions, but the amygdala can overpower it.

Beyond internal battles, social comparisons hurt us. For instance, seeing a friend’s flashy car can lead to feelings of inadequacy. Instead, the book reminds us to focus on the wonder of being alive—an astounding cosmic lottery.

Examples

• Looking at your neighbor’s luxury car can trigger needless dissatisfaction.
• Life expectancy and quality of life today are better than at any other time in history.
• Feeling alive puts you in the 7 billion living people compared to the 108 billion who have ever lived.

3. Purpose Beats Retirement

Paradoxically, retirement often brings emptiness rather than freedom. Purpose, not lack of work, drives happiness.

Retirement originally arose in the 1880s when the lifespan rarely exceeded 67 years. Today, retirees often enjoy decades of healthy living, making the concept outdated. Purpose-filled activity cultivates fulfillment, as observed in Okinawa, where people practice “ikigai,” or a reason for waking up each morning.

Research from Tohoku University found that people who maintained a sense of purpose were healthier and lived longer. Having no purpose can result in physical and emotional decline.

Examples

• An Okinawan woman over 100 years old still wakes up early to tend her garden daily due to her ikigai.
• People with ikigai reported lower stress and higher life satisfaction in long-term studies.
• Retirement, without other fulfilling activities, can leave individuals feeling stagnant.

4. Time Over Money

High salaries don’t always equate to personal value or happiness; time often matters more.

Consider a Harvard graduate earning $120,000 annually while working 85 hours every week. Their hourly rate equals $28, just like a retail manager earning $70,000 with shorter hours. The number on your paycheck doesn’t outweigh the time lost on things you don’t enjoy. Happiness grows when you spend more time on meaningful activities.

You can balance work, sleep, and personal hobbies. Aim to structure your week into equal thirds, allocating 56 hours each to sleeping, working, and things that bring joy.

Examples

• High-earning workers often sacrifice balance for their paycheck, diminishing overall well-being.
• A simple week structure can prevent overworking and maximize personal growth.
• Reflecting on time use reveals how much joy is sacrificed for financial goals.

5. Declutter Decisions

Every decision takes energy. Reducing them can relieve stress and free up mental bandwidth.

On average, people make hundreds of daily decisions, most trivial. Simplify life by eliminating unnecessary choices. A former colleague of the author streamlined his wardrobe into a few repeated items, saving 15 minutes daily just on deciding what to wear—a gain of nearly a week annually.

You can also shorten tasks by adopting artificial deadlines. These motivate you to focus and finish projects sooner without perfectionist delays.

Examples

• Steve Jobs famously wore the same outfit daily, avoiding frivolous decisions.
• Parkinson’s Law: a task expands to fill the time allotted, so shorter self-imposed deadlines increase efficiency.
• Less decision-making reduces distractions, creating space for leisure or creativity.

6. Face Your Fears

Fear and self-imposed barriers often prevent happiness. Breaking through can redefine your limits.

Fear disguises itself as a “Can’t Do” or “Don’t Want To” mentality. The author once avoided swimming due to an old fear. But by imagining himself swimming and eventually taking action, he rediscovered the joy he denied himself for years.

Your mind resists what feels unfamiliar. However, picturing success in advance can calm fears and create confidence.

Examples

• The author overcame a childhood swimming trauma by taking lessons.
• Bucket list items often remain unchecked because we feel “unable” or “uninterested.”
• Imagining yourself overcoming a challenge can mentally prepare you for success.

7. Be Yourself Authentically

Being true to yourself minimizes inner conflict and builds happiness.

Trying to please others by hiding your true desires creates unhappiness. One way to reconnect with your authentic self is by taking the “Saturday morning test.” Ask yourself: If you had no obligations, how would you spend your time? The answer reveals your real passions, whether it’s painting, hiking, or writing.

Aligning your life with these passions leads to deeper satisfaction and a sense of authenticity.

Examples

• The author turned his Saturday passion for writing into a successful blog.
• A gym-loving friend of his became a personal trainer, earning while pursuing joy.
• Honest self-reflection prevents career or lifestyle regrets later in life.

8. Stop Relying on Outside Advice

Nobody knows your soul better than you do. Advice from others should guide, not dictate, your choices.

Conflicting opinions often lead to confusion. One friend might suggest revenge after betrayal; another might advocate forgiveness. Ultimately, only you know what feels right for your unique situation. Trust your internal wisdom.

Considering your personal values and goals, instead of external pressures, empowers you to own your decisions and embrace your path.

Examples

• Clichés like “the early bird catches the worm” often contradict each other when followed blindly.
• Marriage disputes show varying advice opinions; trusting your heart clarifies decisions.
• Internal trust often generates courage and clarity amid life’s toughest questions.

9. Happiness Is Within Reach

Happiness isn’t found in material goals; it's created by your mindset and daily actions.

When you stop chasing achievements for happiness, you’ll notice you already have everything you need. Relishing small joys and choosing love-filled activities transforms ordinary moments into moments of fulfillment.

Making this shift involves changing your perspective, valuing purpose, and focusing on being instead of accumulating.

Examples

• Purposeful living aligned with passions naturally breeds joy every day.
• Happiness journals channel gratitude, proving positive outlooks shift mental states.
• Investing in experiences rather than things deepens happiness according to researchers.

Takeaways

1. Keep a happiness journal: Write one positive event per day to reinforce positivity and remind yourself of life’s happy moments.
2. Conduct the Saturday test: Find time to indulge your purest passions, propelling you toward a more authentic and joyful life.
3. Reduce decisions: Simplify choices and reclaim time to focus on meaningful hobbies and relationships.