What is Happiness?

Happiness. It's a word we all know well, yet its meaning is often elusive. How can we identify it if we can’t even define it? And what does this mean for identifying facial expressions of happiness?

Happiness is something we all strive for, but ask ten different people, and you’re likely to receive ten distinct answers. For some, happiness might be a fleeting feeling, while for others, it’s about a life well lived or a deeper sense of fulfilment. Psychology, philosophy, and even neuroscience have long tried to decode happiness, yet it remains as elusive as ever. The reality is that happiness isn’t one thing—it’s many, and its pursuit can take many forms.

To help understand happiness, it helps to break it down into distinct categories.

1. Experienced Happiness (Hedonic Well-Being)

This type of happiness focuses on the moment-to-moment pleasures and comforts we experience. It’s the warm cup of coffee on a cold day, the laughter shared with a friend, or the feeling of contentment as we sit back and relax.

This form of happiness is often measured through experience sampling methods, such as mobile surveys that ask, “How do you feel right now?” It’s all about emotional states in the present moment but doesn’t necessarily capture a deeper sense of satisfaction or purpose in life (Kahneman & Riis, 2005).

2. Remembered Happiness (Evaluative Well-Being)

This is the happiness we reflect on when we look back at our lives. “How satisfied am I with my life as a whole?” This evaluation often hinges on our overall judgment and how we assess our past experiences. Daniel Kahneman famously distinguished between the “experiencing self” (who lives through events) and the “remembering self” (who evaluates them later) (Kahneman, 2011).

This type of happiness is a broader, more reflective view of life, shaped by the stories we tell ourselves about our experiences.

3. Eudaimonic Well-Being (Meaningful Living)

Happiness isn’t just about feeling good—it’s about living a good life. This form of happiness is rooted in Aristotle’s concept of eudaimonia, which involves living in alignment with one’s values, purpose, and potential. It might involve struggle, sacrifice, or delayed gratification, but it’s the type of happiness that comes from personal growth, virtue, and fulfilment (Ryan & Deci, 2001).

Eudaimonic well-being is about finding meaning in life, pursuing long-term goals, and living authentically, often in the face of challenges.

Philosophies of the Good Life

Different thinkers throughout history have offered their take on what makes a “good life.”

• Epicurus believed the key to happiness was not indulgence, but moderation—peace, friendship, and freedom from pain (Epicurus, trans. 1994).

• The Stoics, like Marcus Aurelius, saw happiness as living virtuously and with resilience, indifferent to external circumstances (Aurelius, trans. 2006).

• In modern psychology, a pluralist view prevails: happiness isn’t a single experience but a combination of joy, meaning, connection, creativity, and autonomy. A fulfilling life balances pleasure, purpose, and relationships (Seligman, 2011).

  
  

What Actually Makes People Happy?

So, what do we know about what makes people happy?

1. Relationships Matter Most

The strongest predictor of happiness is relationships. The Gallup World Poll, which surveyed over 1.5 million people, consistently shows that those with close social connections report the highest levels of happiness (Gallup, 2020). Strong family ties, friendships, and trust networks foster better health, less stress, and higher life satisfaction (Waldinger & Schulz, 2023).

2. Purpose and Giving Back

Having a sense of purpose and giving to others also plays a crucial role in happiness. People who volunteer or donate time or money are often happier. Altruism creates a positive feedback loop—happier people tend to give more, and giving in turn boosts happiness (Dunn, Aknin, & Norton, 2008).

3. Autonomy and Mastery

The ability to make choices and master new skills has been shown to enhance well-being. Self-determination theory identifies autonomy, competence, and relatedness as the building blocks of flourishing (Ryan & Deci, 2000). Developing skills, learning new things, and having the freedom to choose how to spend our time all contribute to happiness.

4. Health and Vitality

Good physical health, sleep, and energy levels are key contributors to happiness. Chronic stress and fatigue can significantly reduce happiness, even for those who are highly successful in other areas of life (Steptoe, Deaton, & Stone, 2015).

Is Happiness Heritable?

Genetics plays a role in happiness—research suggests that up to 40-50% of a person’s happiness is determined by their genetic makeup (Lyubomirsky, Sheldon, & Schkade, 2005). However, it’s not all about biology; life circumstances and intentional efforts to enhance well-being also play a crucial part.

How Do We Measure Happiness?

Happiness is measured in several ways:

• Self-report scales (e.g., life satisfaction ratings on a scale of 0–10)

• Experience sampling via smartphones that ask how you feel in real-time

• Behavioural and biological indicators (e.g., heart rate, smiling)

• Neural activity measured through brain scans

• Social indicators, such as a sense of belonging or trust (Diener, Inglehart, & Tay, 2013).

Happiness can't be measured in smiles, or relibly revealed through facial expressions, even so-called 'genuine' Duchenne smiles.

The Happiest Countries

Countries like Finland, Denmark, and Iceland top the World Happiness Report (Helliwell et al., 2023), where high social trust, low corruption, economic security, and strong community support correlate with higher national happiness levels. In contrast, inequality and social isolation tend to reduce happiness.

What About Suffering?

Suffering is part of the human experience. However, people who find meaning in hardship often report greater life satisfaction in the long run. Viktor Frankl, a Holocaust survivor, famously said, “Those who have a why to live can bear almost any how” (Frankl, 2006). People who find purpose even in adversity often experience a deeper sense of happiness, as it transforms pain into growth (Tedeschi & Calhoun, 2004).

Can You Become Happier?

Yes, according to research by Sonja Lyubomirsky, Martin Seligman, and Ed Diener, intentional activities can increase happiness. Practices such as those below can lead to long-term improvements in well-being (Lyubomirsky, 2007; Seligman, 2011). :

• Gratitude journaling

• Acts of kindness

• Nurturing relationships

• Mindfulness and meditation

• Goal setting

• Reflecting on meaning and values

  
  

The key is not to seek happiness in one-off events but to make sustained, small changes over time.

The Harvard Study: Lessons from a Lifetime

The Harvard Study of Adult Development, which has tracked over 1,300 people for more than 80 years, found that relationships are the single most important factor in long-term happiness and health (Waldinger & Schulz, 2023). Marc Schulz, co-director of the study, suggests that we need to give as much attention to our social fitness as we do to our physical health. Strengthening relationships requires prioritisation, being present, and maintaining regular contact.

Conclusion

Ultimately, happiness isn’t a one-size-fits-all concept. It’s not just about constant pleasure or avoiding suffering. The happiest lives balance:

• Connection – Rich, supportive relationships

• Purpose – Living in alignment with values and meaning

• Autonomy – Freedom to grow and explore

• Generosity – Giving, kindness, and service

• Resilience – Embracing both joy and suffering

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The good life, therefore, is not simply about feeling good; it’s about living fully, with purpose, connection, and the freedom to be oneself.

To read happiness on a face, often believed to be the easiest way, is problematic. Happy people are usually not smiling, and a smile usually does not indicate strong happiness, but of course it can. Observable happiness will be the moment to moment joys, such as laughing, rather than reflecting on a life well lived. Happiness may be expressed (or faked), for example, in tone of voice, or anti-gravity behaviour (upright, light on the feet), but what about the peaceful, content, relaxed happiness, or even taking pleasure in a melancholy piece of music? This will look quite different.

First, define the type of happiness you are observing, before even thinking about decoding it!

References

• Aurelius, M. (2006). Meditations (M. Hammond, Trans.). Penguin Classics.

• Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.

• Diener, E., Inglehart, R., & Tay, L. (2013). Theory and validity of life satisfaction scales. Social Indicators Research, 112(3), 497–527.

• Dunn, E. W., Aknin, L. B., & Norton, M. I. (2008). Spending money on others promotes happiness. Science, 319(5870), 1687–1688.

• Epicurus. (1994). The Art of Happiness (G. K. Strodach, Trans.). Penguin.

• Frankl, V. E. (2006). Man’s Search for Meaning (4th ed.). Beacon Press.

• Gallup. (2020). Gallup World Poll methodology. Retrieved from https://www.gallup.com

• Helliwell, J. F., Huang, H., Wang, S., & Norton, M.