how to be happy with yourself essay

How to Find True Happiness (According to Psychology)

There are many philosophical schools of thought regarding the concept of happiness and its cultivation.

For instance, the pursuit of enduring happiness is at the core of many mindfulness practices, which often emphasize gratitude and seeking contentment in the present moment.

Other models of happiness suggest the importance of living in congruence with our values and in ways that satisfy our basic human needs. Some research even shows that whether we are happy or not can, in part, be boiled down to our genetics.

In what follows, we’ll walk you through several conceptualizations of happiness, show you how to measure each, and give you a wide range of strategies for cultivating whichever form of happiness you seek in your own life.

Before you continue, we thought you might like to download our three Happiness & Subjective Wellbeing Exercises for free . These detailed, science-based exercises will help you or your clients identify sources of authentic happiness and strategies to boost wellbeing.

This Article Contains:

What is happiness, how to measure happiness, what is true happiness, the wrong way to search for happiness, 7 ways to find happiness, 3 tips to form habits for happiness, a take-home message.

Defining happiness is no small task, but philosophers and researchers have drilled the notion down to two key conceptualizations.

These conceptualizations are known as hedonia and eudaimonia , and together, they represent two long-running traditions in the study of happiness that stem as far back as the times of ancient philosophers (Ryan & Deci, 2001).

Happiness as hedonia

The hedonic perspective of happiness argues that life’s goal is to experience the maximum amount of pleasure and the minimum amount of pain. According to this tradition, how happy we are can be boiled down to the sum of one’s total hedonic moments (Ryan & Deci, 2001).

When it comes to measuring hedonic happiness, modern psychologists tend to use assessments of Subjective Wellbeing (see How to Measure Happiness below; Diener & Lucas, 1999).

In the past, philosophers of hedonism adopted a fairly narrow view of pleasure and pain related to bodily sensations, appetites, and self-interests. Examples of such forms of hedonia include eating tasty food, enjoying sex, and being free of physical discomfort.

Today, psychologists adopting the hedonic view take an interest in both the pleasures of the body and mind in the broader study of wellbeing (Kahneman, 1999).

This broader, more psychological conceptualization of hedonic pleasure argues that happiness can flow from behaviors that promote mental stimulation, stress relief, feelings of social connectedness, positive mood, and more (Arnold & Reynolds, 2003).

This expanded conceptualization has resulted in the broadening of the study of hedonic pleasure to fields such as economics. For instance, hedonic conceptualizations of happiness are used to understand how shoppers make decisions between purchases, estimating how much pleasure or utility they stand to gain by choosing one product over another (Babin, Darden & Griffin, 1994).

Happiness as eudaimonia

The eudaimonic perspective of happiness presents an alternative to the hedonic view, arguing that true happiness is found when one behaves virtuously. Pursuing eudaimonia, therefore, is about doing what is worth doing .

In line with this, we can think about the eudaimonic perspective as being about reaching one’s true potential and living in congruence with one’s values and true self. It also involves developing one’s talents and strengthening relationships with those for whom we care. By living in this way, one should feel deeply engaged and fully alive (Waterman, 1993).

When it comes to measuring eudaimonic happiness, most researchers tend to use Ryff and Keyes’ (1995) multidimensional scales of psychological wellbeing (see How to Measure Happiness below).

According to the eudaimonic perspective, that which feels pleasurable is not always conducive to wellbeing. Likewise, that which is worth doing does not always feel pleasurable in the present moment.

For instance, volunteering for a cause one feels passionate about may not always feel pleasurable in the hedonic sense. It may involve spending long hours sweating in the sun, getting dirty, or dealing with challenging people or situations. Nonetheless, such pursuits may feed into our eudaimonic happiness as we live in unity with our values.

Interestingly, many traditional philosophers who championed the eudaimonic perspective denounced hedonic views of happiness, declaring them vulgar and overly self-centered. For instance, Aristotle considered hedonic happiness to make humans slavish followers of frivolous desires.

Spiritual conceptualizations of happiness

Today, we can consider a third perspective of happiness which lies in the practice of mindfulness.

Whereas the previous two perspectives consider happiness as something that must be sought, growing schools of thought argue that happiness in the form of contentment or inner peace are primarily available to us at any given moment, regardless of what we are doing.

Consider the following quote from neuroscientist and mindfulness practitioner Sam Harris (2014):

Most of us spend our time seeking happiness and security without acknowledging the underlying purpose of our search. Each of us is looking for a path back to the present: We are trying to find good enough reasons to be satisfied now. Acknowledging that this is the structure of the game we are playing allows us to play it differently. How we pay attention to the present moment largely determines the character of our experience and, therefore, the quality of our lives.

– Sam Harris, Waking Up, p. 3

Mindfulness-based perspectives on happiness and contentment have traditionally been a feature of eastern religions. These traditions hold the view that there exists a source of psychological wellbeing that is not dependent on gratifying one’s desires (hedonia) or pursuing an integrated, self-actualized sense of self (eudaimonia).

Rather, happiness can be achieved by cultivating present-moment awareness and self-transcendence . In other words, these arguments suggest that it is possible to give up the search for happiness and commit oneself to finding contentment in what is happening right now.

A rapidly growing body of psychological and neuroscientific evidence has emerged to support these claims (Hanson, 2009), pointing us toward another avenue for cultivating sustainable happiness.

Overall, happiness is likely to look different for different people. As an individual or practitioner, you may find the most value in considering how all three of these conceptualizations factor into you or your client’s life as a first step toward cultivating enduring happiness.

As noted, hedonic conceptualizations of happiness are often measured using assessments of subjective wellbeing (Diener & Lucas, 1999). Subjective wellbeing regards a person’s cognitive and affective evaluations of his or her life (Diener, 2000).

You can read more about measures of subjective well-being in our other dedicated articles. In these, we explore several commonly accepted measures of hedonic happiness. These include:

• The Positive and Negative Affect Schedule (Watson, Clark & Tellegen, 1988);
• The Satisfaction with Life Scale (Diener, Emmons, Larsen & Griffin, 1985); and
• The Global Happiness Scale (Lyubomirsky & Lepper, 1999)

When it comes to assessing eudaimonic happiness, most scholars apply Ryff and Keyes’ (1995) multidimensional measure of psychological wellbeing (PWB).

The creators’ development of the measure was spurred by their observation that previous studies had treated happiness as synonymous with a balance between positive and negative affect or overall satisfaction with one’s life.

They argued that these approaches were too data-driven and not rooted in theory or lived experience. Therefore, these scholars designed and validated a measure based on responses from a representative sample of telephone interviews (Ryff & Keyes, 1995).

This measure assesses eudaimonic happiness according to six sub-dimensions:

• Autonomy The ability to resist social pressures, regulate behavior from within, and evaluate oneself based on personal standards.
• Environmental mastery Feelings of mastery and competence in a variety of situations, the ability to take advantage of opportunities, and the ability to craft one’s environment to suit one’s needs and values.
• Personal growth Feelings of ongoing development, the realization of one’s potential, and observing oneself changing in ways that signify acquired knowledge and increased effectiveness.
• Positive relations with others Possessing warm, trusting relationships with others characterized by give and take, and the capacity for intimacy and empathy.
• Purpose in life Having goals and a sense of meaning and belief that gives life purpose.
• Self-acceptance Possessing a positive attitude toward oneself, including both one’s good and bad qualities.

Two versions of this scale are available. The first is the original 42-item measure (Ryff, 1989a; 1989b), and there is also a shortened 18-item version (Ryff & Keyes, 1995).

You can find the items for both of these scales, as well as scale anchors and scoring information on Stanford University’s website .

For another useful tool that attempts to reconcile the hedonic and eudaimonic perspectives of happiness, take a look at Hervás and Vázquez’s (2013) Pemberton Happiness Index (PHI).

Upon recognizing that existing assessments of happiness measured either hedonic or eudaimonic conceptualizations of happiness, these scholars sought to design and validate a brief, comprehensive measure that assessed both.

The final 21-item scale also has the advantage of capturing both remembered and experienced wellbeing (Kahneman & Riis, 2005).

The former relies on participants’ memory and judgment about their overall lives, using items like, “I feel able to solve the majority of my daily problems.” In contrast, the latter assesses real-time affective states and feelings about the previous day, using items like, “I learned something interesting.”

As for assessing happiness flowing from conceptualizations in mindfulness, many researchers have administered short scales that capture momentary changes in emotions via diary study.

The purpose of a diary study is to assess fluctuations in states (e.g., moods, thoughts, etc.) throughout a given day. This type of study design, sometimes called a within-person design , runs contrary to many studies in psychology, which typically compare differences between people.

As an example, Diener and colleagues (2010) designed the 12-item Scale of Positive and Negative Experience (SPANE), which was designed to be quickly administered and assess the full range of emotions and feelings a person may experience. The scale, therefore, contains both general and specific emotional terms, such as “pleasant” and “sad.”

Thanks to its brevity, this scale can easily be administered multiple times a day. Therefore, it has been applied in diary studies assessing fluctuations in mindfulness throughout a day. For instance, Ding and colleagues (2019) used the scale in a study examining the link between state mindfulness and present-moment emotions.

The results indicated that state mindfulness was positively related to positive emotions, like happiness and contentment, and negatively related to negative emotions, like depression and boredom.

These authors also found that present-moment rumination, which involves fixation on negative thoughts, partially mediated this effect. In other words, maintaining a mindful state of awareness appears to block ruminative thought partially, helping us to enjoy more positive emotions throughout any given day.

In sum, it’s clear psychologists have done much of the heavy lifting when it comes to developing measures of happiness.

As a practitioner looking to assess your clients’ happiness, you should use the information above as a guide to ensure the content validity of your chosen measure. That is, take care to select a scale that has been shown to effectively assess the conceptualization of happiness (e.g., hedonic, eudaimonic) that you apply in your practice.

Neurological measures of happiness

You may have noticed that the measures of happiness discussed so far have all been self-report in nature. That is, each relies on participants providing information about their own subjective sense of their happiness.

But is there a more objective way to measure happiness?

To answer this question, philosophers and psychologists have been turning to neuroscience to better understand what happiness looks like in the brain.

This research has involved the use of sophisticated technologies, such as PET and fMRI scans, and EEG measures of electrical activity in the brain to identify how happiness manifests physiologically. (Murphy, Nimmo-Smith & Lawrence, 2003; Phan, Wager, Taylor & Liberzon, 2002; Lindquist, Wager, Kober, Bliss-Moreau & Barrett, 2012)

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To recap, we now have three conceptualizations of happiness: hedonia, eudaimonia, and contentment rooted in mindfulness.

We also have two ways to measure each form of happiness: self-reports and various physiological indicators in the brain.

But the question remains: Is there a secret to finding true happiness?

What has hopefully become apparent is that this question is somewhat of a trick question because there is no agreed-upon understanding of what constitutes ‘true’ happiness.

Think about it.

Imagine racing to your favorite Mexican restaurant and arriving at the ordering counter moments before the restaurant is about to close. The server takes your order, and a few minutes later, you’re handed your favorite taco.

What action would a scholar of each ‘happiness philosophy’ recommend at this moment when you receive your meal?

To a believer of hedonism, happiness would likely represent the moment you bite into the taco and delight in its flavors on your tongue.

To philosophers of the eudaimonic perspective, happiness would more likely involve the ritual of eating with someone you care about, thereby strengthening your connection with that person. It could also mean reaching your potential as a budding cook by learning to create a similarly tasty dish or giving the taco to someone hungry and in need.

Finally, followers of the mindfulness-based perspective would argue that contentment can be found in any or all of the above actions but that it is the quality of your attention, paid to your intentions, sensations, emotions, and interactions with others, that would dictate the happiness you derived from whatever you chose to do with the taco.

In sum, these examples indicate that searching for one ‘true’ source of happiness may be feeding into a fallacy. Rather, there appear to be several pathways to pursuing different sources of happiness.

The remainder of this article will outline scientifically evidenced pathways to cultivating each of these three forms of happiness.

But before setting off on your search, heed one warning…

There are at least three critical bodies of theory, thinking, and research that point to why sacrificing life’s present joy’s chasing happiness is likely to make us paradoxically more miserable.

We have already touched on the first perspective, which is based on the philosophy of mindfulness.

This perspective encourages us to give up the search for happiness entirely, harness our attention, and discover that contentment that can exist in stillness, no matter what we yearn for or have yet to achieve (Harris, 2014).

According to this perspective, by failing to acknowledge that contentment is available to us at any given moment, we will remain dissatisfied. This is because even if we achieve all our goals and get everything we want, some newer, shinier source of happiness will always arise for us to chase.

In other words, the grass will always appear greener somewhere else, meaning it is important to look for happiness wherever we are presently standing.

The second body of thinking lies in empirical findings from the psychology of expectancies and goal-pursuit.

One study in the journal, Emotion (Mauss, Tamir, Anderson & Savino, 2011), found that those who reported valuing happiness highly experienced greater disappointment and ultimately less happiness when circumstances that should have made them happy failed to meet their expectations. In other words, the findings paradoxically suggest that the more we desire happiness, the less likely we are to experience it.

Likewise, there is evidence that placing too much importance on achieving challenging goals in the distant future may also be a recipe for misery.

One study found that students who perceived they made poor progress toward their ambitious life goals tended to exhibit significant depressive symptoms two years later (Salmela-Aro & Nurmi, 1996). Moreover, the study evidenced a downward spiral of depressive symptoms; disappointed students proceeded to derive less enjoyment from their goal pursuits, thereby worsening their symptoms.

Together, these findings highlight the danger of hanging all our hopes for being happy on the realization of future events .

A third reason why chasing happiness may be a mistake relates to a process known as hedonic adaptation (or the hedonic treadmill ). Hedonic adaptation is the observed tendency of humans to quickly adapt to a baseline level of happiness, regardless of significant life events (Brickman & Campbell, 1971).

Indeed, it has been shown that even if one wins a major lottery, the happiness that person derives from day-to-day activities in life will eventually return to baseline (Brickman, Coates & Janoff-Bulman, 1978).

This finding highlights that we should not overestimate the effect that significant life events will have on our long-term happiness, serving as yet another reason to call off the search for happiness (Grant, 2013).

In sum, it is important to recognize that happiness is not somewhere off in the distance. There is always something to be gained by pausing to reflect on our reasons to be happy right now, such as by practicing gratitude.

We will explore this and several other strategies to find hedonic, eudaimonic, and present-moment happiness in the remaining sections.

You don’t find happiness, you create it – Katarina Blom

You now understand a key pitfall to avoid in your search for happiness. Next, let’s consider eight different sources of happiness you can leverage today to find joy in your own life.

Finding happiness through neurotransmitters

The first effective way to boost hedonic happiness is to engage in healthy behaviors that directly target neurotransmitters associated with pleasure.

While there are many neurotransmitters that affect our happiness, there are a few key ones worth focusing on: dopamine, serotonin, oxytocin, and endorphins.

Dopamine, otherwise known as the “feel-good” hormone, is a key feature of the brain’s reward system and associated with pleasure. Dopamine can be triggered in many ways, including through exercise , a healthy diet, sufficient sleep, listening to music, meditating, and ensuring you get a little sunlight each day (Breuning, 2015; Hansen, Stevens & Coast, 2001).

Next is serotonin. This hormone plays an essential role in stabilizing our mood and can be triggered in many of the same ways as dopamine, such as by getting consistent sleep, exercise, and ensuring you maintain a balanced diet (Breuning, 2015; Roman, Walstra, Luiten & Meerlo, 2005).

Third is oxytocin, which is the hormone associated with love, bonding, and close connection. This hormone is boosted primarily through physical touch and closeness with others, meaning that hugs, cuddling, and even simply spending time with others can significantly increase our happiness (Breuning, 2015; Uvnäs-Moberg, Handlin & Petersson, 2015).

The final neurotransmitters to consider are endorphins, which reduce physical pain and act as your body’s natural reward system. To increase this hormone, try engaging in behaviors that are ‘good’ for you, such as exercising or demonstrating sincere acts of kindness (Breuning, 2015). Studies have also shown that consuming cocoa, such as that in dark chocolate, can trigger endorphins in the brain (Ottley, 2000).

This was just a brief snapshot into the neurochemical bases of happiness.

To learn more and gain a range of practical tips to naturally boost your neurochemical happiness, take a look at Dr. Loretta Breuning’s book, Habits of a Happy Brain .

Finding happiness through real goods

A next important step in the search for happiness is to work toward securing the basic necessities for wellbeing and development, or what Aristotle called real goods .

Real goods satisfy the natural needs of our bodies, such as our needs for warmth and sustenance. Examples of such real goods include food, clothing, health, shelter, and safety (Moss, 2012).

We might liken this conceptualization to that of the lower levels of Maslow’s hierarchy , which argues that humans must satisfy basic physiological and safety-related needs before pursuing higher-order needs like esteem and self-actualization.

However, real goods also include “goods of the soul,” such as love, arts, music, and literature (Joseph, 2019). These goods clearly tap into the higher levels of Maslow’s hierarchy, and without them, it may be challenging to achieve eudaimonic happiness.

For instance, without a secure shelter in which to gain adequate rest, we would likely lack the energy to develop a new talent, such as painting. Nor would we gain this talent without exposure to sources of inspiration, such as other artists’ work or cultural influences.

In sum, Aristotle’s principles regarding real goods highlight two courses of action for improving happiness.

First, take steps toward securing the basics for your health and wellbeing. This means eating well, engaging in regular exercise, securing a stable income, and getting plenty of sleep.

Secondly, immerse yourself in environments that will bring out your best. For example, surround yourself with good company, knowledge, and cultures. In practice, this may mean stepping outside your comfort zone by meeting new people, learning new skills, or visiting new places.

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Finding happiness through gratitude

Many studies stemming from the eudaimonic and mindfulness-based perspectives point to the practice of gratitude as a key source of happiness.

Gratitude can be defined as “the appreciation of what is valuable and meaningful to oneself… [representing] a general state of thankfulness and/or appreciation” (Sansone & Sansone, 2010, p. 18).

Two simple ways to practice gratitude include taking a moment at the end of the day to reflect on an occurrence for which you were grateful and sending a thoughtful message of appreciation to someone you care about.

For more ideas, take a look at some of our dedicated articles on this topic:

• 13 Most Popular Gratitude Exercises & Activities
• 41+ Gratitude Messages, Letters and Lists
• How To Express Gratitude to Others (19 Ideas + Gifts & Challenges)
• Gratitude Journal: A Collection of 66 Templates, Ideas, and Apps for Your Diary

Finding happiness through flow

Another way to achieve happiness is to take part in activities that bring about the experience of flow, otherwise known as the feeling of “being in the zone.”

In an interview, Mihaly Csikszentmihalyi , the researcher credited with having popularized the concept of flow, explained that those in a state of flow are:

…completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.

(Geirland, 1996)

Examples of just a few activities that can generate flow include games, sports, dancing, cooking, gardening, work, driving, and artistic pursuits (Csikszentmihalyi, 1990).

Most followers of the eudaimonic perspective would view the flow experience as an indicator of eudaimonia. This is because flow experiences entail an optimal level of challenge, enabling us to develop our talents to their fullest (Csikszentmihalyi, 1990).

For more ideas on how to cultivate flow in your life, look at our dedicated articles on the topic:

• The Psychology and Theory Behind Flow
• 11 Activities and Exercises to Induce a Flow State (+ 6 Examples)
• What is Flow in Psychology? Definition and 10+ Activities to Induce Flow

Finding happiness by living into our values

Several studies have found that making intentional efforts to live in congruence with our values can bolster our happiness or at least buffer against unhappiness (Brown, 2018; Veage et al., 2014).

For clarity, we can define values as “stable, general beliefs about what is desirable” (Feather, 1992, p. 111). Examples of values include fairness, creativity, and freedom.

Understanding our values is critical to achieving eudaimonic happiness because the eudaimonic perspective of happiness encourages us to engage in what is worth doing (Boniwell, 2008). In order to know what is worth doing, we must understand which actions generate valued outcomes, and we can only know this by looking closely at our core values.

Scientists and practitioners have developed a range of useful exercises to help individuals discover their core values. You can learn more about these in several of our other articles:

• 25 Values Worksheets to Enrich Your Clients’ Lives With More Meaning
• The 3 Best Questionnaires for Measuring Values
• Values Clarification: How Reflection On Core Values Is Used In CBT

Once you are clear on your core values, you can take steps to behave in a way that is congruent with these values, helping you live a happier life.

For instance, if you discover that one of your core values is growth, you might then consider the different ways to enact this value in day-to-day life. This could involve registering for a night class or pursuing new intellectual pursuits through reading.

Research also shows that the alignment between our values and professional pursuits plays an important role in determining our overall happiness (Chatman, 1989; Kristof-Brown, Zimmerman & Johnson, 2005).

Based on this, we see the emergence of research on job crafting , which involves altering one’s work to better align it with our preferences (Zhang & Parker, 2019), and that on hiring practices that facilitate good person-job fit (Sekiguchi, 2004).

Therefore, organizational leaders and HR professionals may wish to dig further into some of these concepts to strengthen the happiness of their staff.

Finding happiness through needs satisfaction

One prominent theory of happiness posits that to be happy, we must engage in behaviors that satisfy our three core human needs (Ryan & Deci, 2008):

• the need for competence (feeling effective);
• the need for autonomy (the feeling of being the origin of one’s behavior); and
• the need for psychological relatedness (feeling cared for and understood by other people).

Overall, the satisfaction of these needs represents an avenue for achieving happiness that falls under the eudaimonic conceptualization. This is because need satisfaction promotes long-term wellness rather than just temporary pleasure (Boniwell, 2008).

For a simple assessment to determine your overall satisfaction of core needs within your life, consider completing the 21-item Basic Needs Satisfaction in General Scale (BNSG-S; Gagné, 2003).

Upon completing the assessment, one can calculate their total score for each core need and identify an area for growth as a first step toward fostering greater eudaimonic happiness.

For instance, if you discover that your lowest-scoring need is competence, you might consider whether you can engage in work or hobbies that better utilize your skills, enabling you to derive a greater sense of competence from daily activities.

Again, this was just a brief snapshot into the science of needs satisfaction as a mechanism for achieving happiness. To learn more, look at our dedicated article on self-determination .

Finding happiness through mindfulness

Finally, and at the core of the mindfulness-based approach to finding happiness is the practice of mindfulness itself.

Mindfulness is typically defined as the practice of bringing one’s attention to the internal and external experiences occurring in the present moment, such as sensations, sights, thoughts, and emotions (Baer, 2003; Kabat-Zinn, 1994).

Mindfulness has existed for centuries and was first popularized among eastern traditions. The practice functions to better understand feelings and motivations, train the capacity for attention and relaxation, and free one’s mind from overidentification with negative thoughts and emotions (Fronsdal, 2004; 2006; Harris, 2014).

Often, regular meditation will lie at the core of mindfulness practice. However, other approaches to developing mindfulness can include journaling and yoga .

No matter how you practice mindfulness, the aim is typically for the practice’s benefits to spill over into your experience of day-to-day consciousness, enabling you to return to states of mindful awareness throughout your day and not be at the whim of negative thoughts and emotions.

If you’re interested in cultivating greater happiness through mindfulness, we have a range of articles throughout our blog to help you learn more:

• Mindfulness Meditation Videos, Exercises, Books and Courses (+PDF)
• How To Practice Mindfulness: 10 Practical Steps and Tips
• Practicing Mindfulness in Groups: 9 Activities and Exercises
• 18 Mindfulness Games, Worksheets and Activities for Kids

As with any behavior change, becoming happier requires that one form new, positive habits. For instance, if you wish to target happiness through neurotransmitters like dopamine and serotonin, a first step may be to develop routines and habits associated with good sleep and regular exercise.

Likewise, if you wish to cultivate happiness through regular gratitude practice, commit to setting aside fifteen minutes each evening to fill in a gratitude journal.

Here are three tips related to the science of habit formation to help you develop your new habits for happiness.

First, set a goal to strengthen your happiness using a goal-setting framework . By using a framework to set a happiness goal, you can avoid accidentally setting a goal that is too vague, easily track your progress, and rest assured knowing your goal is realistic and within your reach.

Second, keep in mind that it takes approximately two months for a new behavior to become an automatic habit (Lally, van Jaarsveld, Potts & Wardle, 2010), so do whatever it takes to commit to your goal for at least this long.

That way, you can see if your new practice has enduring benefits and becomes easier with time. For instance, you may find you need to set daily reminders for yourself (e.g., to journal, settle in for bed) for a couple of months until your new habit becomes automatic.

Finally, consider linking up with a friend or small group and commit to becoming happier together. In the same way that groups like AA and Weight Watchers can help their members develop better habits associated with health, you can work with others to stay accountable and get support if you face any hurdles in your pursuit of greater happiness.

17 Exercises To Increase Happiness and Wellbeing

Add these 17 Happiness & Subjective Well-Being Exercises [PDF] to your toolkit and help others experience greater purpose, meaning, and positive emotions.

Created by Experts. 100% Science-based.

The aim of cultivating human happiness is at the core of positive psychology.

It should, therefore, be no surprise that we have linked to many of our other posts exploring different approaches to fostering happiness throughout our discussion.

Now that you hopefully have a better sense of what you’re searching for when thinking about your own happiness, as well as pitfalls to avoid, we encourage you to select one area for growth. Once you’ve chosen an area, follow the links to read more and commit to developing one new habit for happiness.

By doing this, you’re letting go of the false conception of ‘true’ happiness as something elusive and far off in the future. Instead, you’ll be acknowledging happiness as something that can be achieved little-by-little, right now.

And if you ever find yourself getting lost in your search for happiness, consider reflecting on this famous quote:

Happiness is a journey, not a destination; happiness is to be found along the way not at the end of the road, for then the journey is over and it’s too late. The time for happiness is today not tomorrow.

Paul H. Dunn

We hope you enjoyed reading this article. Don’t forget to download our three Happiness Exercises for free .

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Everyone has to realize that every person is going thru their own thing, every single person is different very different from one another. just because a person is learning something doing something at the same time as u does not mean they are disappointed at u also learning it the same time but rather are shocked because they thought of u as something bigger knowing it all. So just explain something that u went thru different from that person not to compare but to rather say u know dude/dudette I know I may seem big but I am I just was lost all my life and it makes me, however, feel privileged that I’m going thru the same thing as yourself though, it means a lot.

Hi i want to quickly share my story how i get rid of anxieties, not being happy and knowing who i am so it can help someone. I was looking for someting to fullfill my heart and be happy during my growing up i was searching all over internet and trying all the stuff. I was so despered that i even went to psychiatrist and psychologist so i tried that but nothing helped me. I went into spiritual teaching from buddhism to all the other and even shamanic ceremonies but still didnt found answers and fell more and more down. I felt like i really need change and new life. Then on youtube i found video from “last reformation” it shows followers of christ on streets healing the sick. I saw the proof of someting finaly. When i saw it i believed and through the map on their webside i found someone to baptise me. When i went to bathtub to be baptise i felt someting happened to my heart like some power cleansed me from all the bad stuff. Then i felt someting like heavenly honey being poured on me and i got filled with the Holy Spirit and spoke in tongues. After that i was crying with happiness becouse i knew that what happened was real and i finnaly found it. From that day i have never been the same and i found myself in Jesus. Becouse everyone who calls on him will be saved.

“Thanks for sharing this information about how to happy? Really a nice source of information about all people. I actually added your blog to my favorites list and look forward to getting the same quality content every time I visit your blog. Thank you”

wow, awesome article post. Fantastic

Great article. I was recently looking for ways to happiness. If you are on a similar quest I can also highly recommend Eisner Fjord’s “Simple ways to find happiness” where he interviewed hundreds of happy people to find their recipe for happiness. check him out on amazon

Nice post. According to me happiness is all around us. We just need to acknowledge.

Currently, I think I’m not happy with myself. I’m not sure what makes a person happy so I’ll buy inspirational books about happiness from a good store. Thanks for the ideas about what I can do to get better mentally, so hopefully the book has some ideas about it as well.

DFS thanks for the words of wisdom. All it takes is a little positive enhancement to becoming and having some faith on how we can maintain on just being happy. It’s so simple but I tend to make it complicated. I need to be more alive in staying healthy and more energetic to stay healthy. It feels good to be able to be somewhat flexible. Stretching has opened the door for me to feeling better.

Amazing article, very informative and non-fictional. I would love to read more of articles from this author/writer in the future.

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3 Happiness Exercises Pack [PDF]

A block party during Carnival in Belo Horizonte, Brazil; 11 February 2024. Photo by Washington Alves/Reuters

Learning to be happier

In order to help improve my students’ mental health, i offered a course on the science of happiness. it worked – but why.

by Bruce Hood   + BIO

In 2018, a tragic period enveloped the University of Bristol, when several students killed themselves related to work stress. Suicide is usually the ultimate culmination of a crisis in mental health, but these students weren’t alone in feeling extreme pressure: across the campus there was a pervasive sense that the general student body was not coping with the demands of higher education. My own tutee students, whom I met on a regular basis, were reporting poor mental health or asking for extensions because they were unable to meet deadlines that were stressing them out. They were overly obsessed with marks and other performance outcomes, and this impacted not only on them, but also on the teaching and support staff who were increasingly dealing with alleviating student anxiety. Students wanted more support that most felt was lacking and, in an effort to deal with the issue, the university had invested heavily, making more provision for mental health services. The problem with this strategy, however, is that by the time someone seeks out professional services, they are already at a crisis point. I felt compelled to do something.

At the time, Bristol University was described in the British press as a ‘toxic’ environment, but this was an unfair label as every higher education institution was, and still is, experiencing a similar mental health crisis. Even in the Ivy League universities in the United States, there was a problem, as I discovered when I became aware of a course on positive psychology that had become the most popular at Yale in the spring of 2018. On reading about the course, I was somewhat sceptical that simple interventions could make much difference until I learned that Yale’s ‘Psychology and the Good Life’ course was being delivered by a colleague of mine, Laurie Santos, who I knew would not associate herself with anything flaky.

That autumn term of 2018, I decided to try delivering a free lunchtime series of lectures, ‘The Science of Happiness’, based on the Yale course. Even though this pilot was not credit-bearing, more than 500 students gave up their Wednesday lunchtimes to attend. That was unusual as, in my experience, students rarely give up time or expend effort to undertake activities unless they are awarded credit or incentives. There would be 10 lectures, and everyone was requested to fill in self-report questionnaires assessing various mental health dimensions both before and after the course, to determine whether there had been any impact and, if so, how much.

The Science of Happiness had clearly piqued interest as indicated by the audience size, but I was still nervous. This was not my area of academic expertise and there was heightened sensitivity following the media attention over recent tragic events on campus. What were the students’ expectations? Talking about mental health seemed hazardous. Would I trigger adverse reactions simply by discussing these issues?

D espite my initial reservations, the final feedback after the course ended was overwhelmingly positive. That was gratifying but, as a scientist, I like hard evidence. What would the questionnaires tell us? The analysis of the before and after scores revealed that there had been a 10-15 per cent positive increase in mental wellbeing across the different measures of wellbeing, anxiety and loneliness. That may not sound much but it was the average, and a significant impact in the field of interventions. Who wouldn’t want to be 15 per cent happier, healthier or wealthier? I was no longer a sceptic; I was a convert. I would stop focusing on developmental psychology, my own area of research, and concentrate on making students happier. Even a 15 per cent improvement might lead to a degree of prevention that was better than dealing with a student who was already struggling.

The following year, we launched a credit-bearing course for first-year students who had room in their curriculum schedule to take an open unit, which has now been running for five years. These psychoeducational courses are not new and predate my efforts by at least a decade. But what makes the Bristol psychoeducational course unique (and I believe this is still the case) is that we persuaded the university to allow a credit-bearing course that had no graded examinations but was accredited based on engagement alone. Not only was I convinced by compelling arguments for why graded assessment is the wrong way to educate, but it would have been hypocritical of me to lecture about the failings of an education system based solely on assessment, and then give students an exam to determine if they had engaged. Rather, engagement required regular weekly attendance, meeting in peer-mentored small groups, but also undertaking positive psychology exercises and journaling about their experiences so that we could track progress. Again, to test the impact of the course, students were asked to fill in the various psychometric questionnaires to give us an insight to impact.

Meditation stops you thinking negative thoughts. Not exactly a scientific explanation

We now have five years’ worth of data and have published peer-reviewed scientific papers on evaluation of the course. As with the initial pilot, the consistent finding is that there is, on average, a 10-15 per cent significant increase in positive mental wellbeing over the duration of the course. The course improves mental wellbeing but there are limitations. Our most recent analysis over the longer term shows that the positive benefits we generate during the course, and the two months after, are lost within a year, returning to previous baseline scores, unless the students maintain some of the recommended activities. However, in those students who kept practising at least one of the positive psychology interventions (PPIs) such as journaling, meditation, exercise, expressing gratitude or any of the other evidence-based activities, they maintained their benefits up to two years later.

Why do interventions work and why do they stop working? As to the first question, there are countless self-help books promoting PPIs, but the level of explanation is either missing or tends to be circular. Acts of kindness work because they make you feel better. Meditation calms the mind and stops you thinking negative thoughts. Not exactly a scientific explanation or revelation. Even though I had largely put my experimental work with children on hold because of the demands of teaching such a large course, I was still intellectually intrigued by the same basic theoretical question that has always motivated my research. What is the mechanism underlying positive psychology?

T here are several plausible hypotheses out there from established academics in the field that explain some of the activities, but they lack a unifying thread that I thought must be operating across the board. I started considering the wide and diverse range of PPIs to see if there was any discernible pattern that might suggest underlying mechanisms. Two years ago, I had an insight and I think the answer can be found in the way we focus on our self.

In my role as a developmental psychologist, I see change and continuity everywhere in relation to human thought and behaviour. For some time, I have been fascinated by the concept of the self and how it emerges but must change over the course of a lifetime. I believe earlier childhood notions lay the foundation for later cognition which is why development is so critical to understanding adults. My most recent work concentrated on how ownership and possessions play major roles in our concept of self, and I was particularly interested in acts of sharing among children. Specifically, we had completed a set of studies demonstrating that, when children are instructed to talk about themselves, they thought about their own possessions differently and became less willing to share with others. Emphasising their self had made these children more selfish. This got me thinking about the role of self-focus in happiness.

The most pernicious aspect of self-focus is the tendency to keep comparing ourselves to others

Infants start off with an egocentric view of the world – a term and concept introduced by the psychologist Jean Piaget. Egocentric individuals tend to perceive the world from their own perspective, and many studies have shown that young children are egocentric in the way they see the world, act, talk, think and behave with others. Normal development requires adopting a more allocentric – or other-based perspective in order to be accepted. The sense of self changes from early ebullient egocentrism to an increasing awareness of one’s relative position in the social order. Children may become more other-focused but that also includes unfavourable comparisons. They increasingly become self-aware and concerned about what others think about them – a concern that transitions into a preoccupation when they enter adolescence that never really goes away. As for adults, like many features of the human mind, earlier ways of thinking are never entirely abandoned. This is why our self-focus can become a ‘curse’, as the psychologist Mark Leary describes , feeding the inner critic who is constantly negatively evaluating our position in life.

One reason that self-focus can become a curse is that we are ignorant of the biases our brains operate with that lead us to make wrong decisions and comparisons. When it comes to happy choices, we want something because we think it will make us happy, but our predictions are inaccurate. We think events will be more impactful than they turn out to be, and we fail to appreciate how fast we get used to things, both good and bad. This is called a failure of affective forecasting which is why the psychologist Dan Gilbert explains that our tendency to ‘stumble on happiness’ is because our emotional predictions are so way off. We don’t take into consideration how future circumstances will differ because we focus on just one element and we also forget how quickly we adapt to even the most pleasurable experiences. But the most pernicious aspect of self-focus is the tendency to keep comparing ourselves to others who seem to be leading happier lives. Social media is full of images of delicious plates of food, celebrity friends, exotic holidays, luxurious products, amazing parties and just about anything that qualifies as worthy of posting to bolster one’s status. Is it any wonder that the individuals who are the most prone to social comparison are the ones who feel the worst after viewing social media? As Gore Vidal once quipped: ‘Every time a friend succeeds, I die a little.’

If egocentric self-focus is problematic then maybe positive psychology works by altering our perspective to one that is more allocentric or ‘other-focused’? To do so is challenging because it is not easy to step out of ourselves under normal circumstances. Our stream of conscious awareness is from the first-person, or egocentric, perspective and, indeed, it is nigh-on-impossible to imagine an alternative version because our sensory systems, thought processes and representation of our selves are coded as such to enable us to interact within the world as coherent entities.

M any PPIs such as sharing, acts of kindness, gratitude letters or volunteering are clearly directed towards enriching the lives of others, but how can we explain the benefits of solitary practices where the self seems to be the focus of attention? The explanation lies with the self-representation circuitry in the brain known as the default mode network (DMN). One of the surprising discoveries from the early days of brain imaging is that, when we are not task-focused, rather than becoming inactive, the brain’s DMN goes into overdrive. Mind-wandering is commonly reported during bouts of DMN activity and, although that may be associated with positive daydreaming, we are also ruminating about unresolved problems that continue to concern us. According to one influential study that contacted people at random points of the day to ask them about what they were doing, what they were thinking and how they were feeling, people were more likely to be unhappy when their minds were wandering, which was about half of the waking day. Probably because they were focusing on their own predicaments.

If you focus on your problems, this can become difficult to control. There’s no point trying to stop yourself ruminating because the very act of trying not to think about a problem increases the likelihood that this becomes the very thought that occupies your mind. This was first described in an 1863 essay by Fyodor Dostoyevsky, when he observed the effect of trying not to think; he wrote: ‘Try to pose for yourself this task: not to think of a polar bear, and you will see that the cursed thing will come to mind every minute.’ My late colleague Dan Wegner would go on to study this phenomenon called ironic thought suppression , which he explained resulted from two mechanisms: the tendency to increase the strength of the representation of a thought by the act of trying to suppress it, and a corresponding increased vigilance to monitor when the thought comes to the fore in consciousness. Ironic thought suppression is one reason why it can be so difficult to fall asleep. This is why one of our recommended activities on our Science of Happiness course is to journal on a regular basis because this helps to process information in a much more controlled and objective way, rather than succumbing to the torment of automatic thinking.

Could the long-term benefits be something to do with altering the ego?

Other recommended activities that calibrate the level of self-focus also attenuate DMN activity. For example, mindfulness meditation advocates not trying to suppress spontaneous thoughts but rather deliberately turning attention to bodily sensations or external sounds. In this way, the spotlight of attention is directed away from the internal dialogue one is having with oneself. It is during such states that brain imaging studies reveal that various solitary interventions we recommend on the course – such as meditation or taking a walk in the country – are associated with lowered DMN activity and, correspondingly, less negative rumination. This is why achieving absorption or full immersion during optimal states of flow draws conscious awareness and attention out of egocentric preoccupation. To achieve states of flow, we recommend that students engage in activities that require a challenge that exceeds their skill level to an extent that they rise to the task, but do not feel overwhelmed by it. When individuals achieve flow states, their sense of self, and indeed time itself, appears to evaporate.

There are other more controversial ways to alter the egocentric self into one that is more allocentric. Currently, there is a growth in the use of psychedelics as a treatment for intractable depression and, so far, the initial findings from this emerging field are highly encouraging. One clinical study has shown that psychedelic-assisted therapy produced significant improvement in nearly three-quarters of patients who previously did not respond to conventional antidepressants. The primary mechanism of action of psychedelics is upon serotonin (5-HT 2A ) receptors within the DMN which, in turn, produce profound alterations of consciousness, including modulations in the sense of self, sensory perception and emotion. Could the long-term benefits be something to do with altering the ego? One of the most common reports from those who have undergone psychedelic-assisted therapy, aside from euphoria and vivid hallucinations, is a lasting, profound sense of connection to other people, the environment, nature and the cosmos. Across a variety of psychedelics, the sense of self becomes more interconnected, which is why a recent review concluded that there was consistent acute disruption in the resting state of the DMN.

I f chemically induced states of altered consciousness through psychedelics (which is currently still illegal in most places) is not your thing, then there are other ways to redress the balance between egocentrism and allocentrism. Engaging in group activities that generate synchronicity – such as rituals, dancing or singing in choirs – alter the sense of self and increase connection with others. But if group activities or psychedelic trips don’t work for you, then take a rocket trip. One of the most moving emotional and lasting experiences, known as ‘ the overview effect ’, occurs to those lucky individuals given the opportunity to view our planet from outer space. As the astronaut Edgar Mitchell described it, it creates an ‘explosion of awareness’ and an ‘overwhelming sense of oneness and connectedness … accompanied by an ecstasy … an epiphany.’

Back down on Earth, we can be happier when we simply acknowledge that we are all mortal, interconnected individuals who suffer personal losses and tragedies. No one’s life is perfect, and indeed you need to experience unhappiness in order recognise when things are going well. As the Stoic philosopher Epictetus put it: ‘Men are disturbed not by things, but by the views which they take of things.’ In other words, it’s not what happens to you, but how you respond, that matters, and that’s where positive psychology can make a difference – but only if you keep reminding yourself to get out of your own head.

Happiness hack

How to shift your egocentric self to one that is more allocentric using language

Consider a problem that is currently bothering you. A real problem – not a hypothetical one or a world problem beyond your control. Find something that makes you unhappy and then say to yourself: ‘I am worried about [whatever it is] because [whatever the reason may be] and this makes me upset.’ Now repeat the exercise but this time don’t use egocentric or first-person terms such as ‘I’ or ‘me’. Rather use your name and non-first-person language such as: ‘Bruce is worried about his [whatever it is] problem and this makes him upset.’

Speaking in non-first-person language should automatically transpose you out of the egocentric perspective to one that is other or allocentric, making the problem seem less.

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Greater Good Science Center • Magazine • In Action • In Education

A Better Way to Pursue Happiness

We all want to be happy. And science shows that happiness not only feels great but also predicts better physical health and even a higher paycheck .

But how do we pursue happiness effectively? After all, some recent scientific research actually cautions us against the pursuit of happiness. For instance, a study led by Iris Mauss, a professor of psychology at the University of California, Berkeley, found that people instructed to feel happier while watching a pleasant film clip ended up feeling worse than people instructed just to watch the clip. Findings like this are echoed in the popular press: Writer Ruth Whippman argued in a recent New York Times piece that the pursuit of happiness is a “recipe for neurosis.”

But is this the whole story? Are we doomed to fail at the pursuit of happiness?

It depends. The difference between effectively and ineffectively pursuing happiness may all be in how we go about it. Research suggests that people who strive to feel happy all of the time may suffer disappointment, and people who pursue happiness as if it were the only thing that matters may, ironically, chase happiness away. 

But these are not the only ways you can go about pursuing happiness. Another approach involves what I call “prioritizing positivity”: deliberately organizing your day-to-day life so that it contains situations that naturally give rise to positive emotions. This way of pursuing happiness involves carving out time in your daily routine to do things that you genuinely love, whether it be writing, gardening, or connecting with loved ones. Prioritizing positivity also involves heavily weighing the positive emotional consequences of major life decisions, like taking a new job, which have implications for the daily situations in which you will regularly find yourself. This way of pursuing happiness means proactively putting yourself in contexts that spontaneously trigger positive emotions. 

For years I’ve studied prioritizing positivity, and through scientific research, I’ve found that it goes hand-in-hand with optimal mental health. That is, the people who pursue happiness by seeking out pleasant experiences as part of their everyday lives are happier. In stark contrast, people who strive to feel good every possible moment, as if it were possible to will oneself to be happy, appear to be following a recipe for unhappiness.

To test whether people are happier if they proactively seek out pleasant experiences as part of the framework for their everyday lives, I developed a prioritizing positivity scale to measure this tendency. The scale asks people how much they agree with statements such as, “What I decide to do with my time outside of work is influenced by how much I might experience positive emotions,” “My major decisions in life are influenced by how much I might experience positive emotions,” and “A priority for me is experiencing happiness in everyday life.” Together with Barbara Fredrickson and Sara Algoe, both professors of psychology at the University of North Carolina, Chapel Hill, I hypothesized that people who scored higher on prioritizing positivity would be happier and less depressed. Why did we predict this? One reason is that prioritizing positivity involves monitoring one’s daily itinerary, not one’s moment-to-moment emotional experience. As research has revealed, the mere act of monitoring one’s happiness from one second to the next may get in the way of positive emotions. By contrast, we thought a more effective strategy would be “situation selection,” which involves approaching (or avoiding) situations that naturally trigger certain emotions. Going for a walk with your partner after dinner is one way you might use situation selection to experience a feeling of tranquility. The tendency to prioritize positivity draws upon this strategy.

We also predicted that prioritizing positivity would predict greater happiness and fewer symptoms of depression because of its relevance to daily life. The “highs” we get from one-time events like going on vacation or winning a prize wear off over time. As a result, effectively pursuing happiness may require engaging regularly in behaviors that promote happiness. By its nature, prioritizing positivity increases the chance that we will weave these positive behaviors into our daily lives rather than just maintaining a general desire for happiness or expecting it to come from a few isolated events.

To test our hypothesis that people high in prioritizing positivity would be happier and less depressed, we ran a study surveying more than 200 adults, ranging in age from 21 to 87. The adults completed the prioritizing positivity scale, as well as questionnaires measuring their levels of positive emotions, negative emotions, symptoms of depression, and life satisfaction.

We also administered a questionnaire measuring the extent to which they value happiness to an extreme, obsessive degree—they had to indicate how much they agreed with statements such as, “How happy I am at any given moment says a lot about how worthwhile my life is” and “I value things in life only to the extent that they influence my personal happiness.” This scale measures a way of relating to happiness that previously has been shown by Iris Mauss and her colleagues to predict less happiness and more symptoms of depression. Our team wanted to replicate this effect and also pit prioritizing positivity against the extreme valuing of happiness. Would only one of them be positively related to emotional well-being?

More on Real Happiness

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Read Dr. Rick Hanson's essay, "How to Trick Your Brain for Happiness."

Listen to Sonja Lyubomirsky discuss the myths of happiness .

Take our quiz to measure how much you identify with your neighborhood, nation, and humanity.

Indeed, that’s what the data told us. Our results, published recently in the journal Emotion , show that people who scored higher on the prioritizing positivity scale felt more positive emotions, fewer negative emotions, more life satisfaction, and fewer depressive symptoms than people who scored lower on that scale. People who scored higher on valuing happiness to an extreme showed the opposite pattern: They felt fewer positive emotions, more negative emotions, less life satisfaction, and more depressive symptoms. Both tendencies place a premium on happiness, yet one appears to be effective and healthy whereas the other does not.

So what are the real-world implications of these findings? The science on the deliberate pursuit of happiness is young, so any prescriptions for happiness must be offered with the caveat that the research is still evolving and conclusions might be subject to change. So far, however, I do have some speculations, based on my research, about how people might more effectively pursue happiness.

First, let go of extreme ways of relating to your happiness. Don’t set the unrealistic goal of feeling positive emotions all—or even most—of the time. Just because you’re striving to experience happiness doesn’t mean you should be striving to feel joy, contentment, gratitude, peace (or any other flavor of positive emotion) every second of the day. This is unrealistic, because life invariably contains hassles and disappointments—and, for many, chronic stress. The negative emotions that arise from negative life events, big or small, are natural and help us better understand ourselves—they provide vital information about what we value and what might need to change in our lives. For instance, feeling a wave of anxiety about your physical health may actually motivate you to improve your dietary habits.

Letting go of wanting to feel happy all the time also encourages less self-consciousness about happiness. This may be helpful because many peak, pleasant experiences, characterized by total absorption in an activity, a phenomenon known as “flow,” are marked by a lack of self-awareness.

Second, reflect on the activities that give you joy or contentment. This thought experiment should be highly personalized. For some, the activities that spark happiness are cooking elaborate meals and attending public lectures. For others, the activities are watching basketball and going to their children’s soccer practices. (If you have trouble coming up with ideas, here are two activities that, research has shown, elicit positive emotions in most people: connecting with a loved one and doing something physically active.)

Finally, once you think of a couple of activities, schedule them into your upcoming week. To ensure that you actually do them, consider transforming the activity into a social obligation. If running is something you enjoy, set up a specific time to go running with a friend, so that you’re more likely to follow through. Repeatedly incorporate these activities into your daily life; they don’t have to assume large blocks of your time. If carving out even 20 minutes each day to read a novel inserts a dose of tranquility into your life, then incorporate this ritual into your daily routine.

The pursuit of happiness is not easy. If people attempt it with unrealistic expectations and too much attention, they risk sabotaging it. But this doesn’t mean you should give up on trying to be happy. It may be more effective to adjust your daily routine so that it includes activities that naturally spark interest or contentment. Seeking happiness, although a delicate art, may still be a worthwhile pursuit.

About the Author

Lahnna catalino.

Lahnna Catalino, Ph.D. is postdoctoral scholar in psychiatry at the University of California, San Francisco, School of Medicine. She studies the role of positive emotions and emotion regulation in the promotion of well-being and physical health.

Essays About Being Yourself: Top 5 Examples and Prompts

Self-confidence and simply being yourself can do wonders for your well-being; Here are some examples of essays about being yourself.

What does it mean to “be yourself?” It is when you accept yourself for who you truly are, are confident in yourself, and live out your life authentically, free from fear, pressure, and inhibition. By being yourself, you are the happiest version of yourself. 

When society places such a high value on image, particularly online, it can be hard to stay authentic to who you are as a person. However, always remember that being yourself is good for your mental and physical health. When you live a life true to who you are and you feel happy, there is nothing you cannot achieve. 

If you are writing essays about being yourself, here are some essay examples and writing prompts to guide you. 

For help with your essay, check our round-up of best essay writing apps .

1. Always Be Yourself by Laura Meade

2. transforming my life long affair with low self-esteem by evelyn marinoff, 3. unapologetically me by crystal jackson, 4. i am proud of myself by holly riordan, 5. the importance of being yourself by jeff barton, prompts on essays about being yourself, 1. why it’s important to be yourself, 2. events that shaped who i am , 3. being unopollogetically myself, 4. why do people adopt false personas, 5. my greatest achievement, 6. embracing and overcoming your flaws.

“We talk a lot about being yourself—being true to yourself, reflecting on your best self, striving to be the you that you know is inside. People spend years finding out what makes them happy, and what parts of their personality are most prominent and wonderful, and try to be more of that, more of the time. Here’s the thing; for some of us, our best self is more than one person. Sometimes the quintessential nature of that self is being whoever we can be at the time and making that person amazing.”

Meade describes how she, as an actor is her authentic self, even with the “alternate personalities” she plays in her work. She discusses how she enjoys “acting” in different situations, on camera, or in a social setting. Her essay shows how being yourself differs depending on the person and can sometimes involve pretending not to be yourself.

You might also like these essays about change and essays about cinema .

“In the end, the desire to better ourselves is the first step to building self-esteem, it ultimately starts with loving yourself and honouring your own journey. Contrive a plan-the outcomes you want to get out of your confidence journey, stick to it, and take a stock at the end of each week. Remember that every day gives us a new opportunity to start fresh and anew.”

Marinoff describes her experiences with low self-esteem and how they compare with her life now, where she is herself. She remembers how sadder her life was and gives readers tips on becoming more self-confident versions of themselves, including self-affirmation and keeping a diary. When we want to improve, we build our self-esteem and can be true to ourselves in our day-to-day lives. 

“I realize that I matter, my feelings are important, and I don’t have to be the apologetic, timid mouse in my own life. I can take up space. I can walk with confidence. I can speak up and disagree, even when my opinion is unwelcome. I’m actually entitled to have and speak my opinions.”

Similar to Marinoff, Jackson writes about the difference between her past self and how she is now. She was once timid and afraid to speak her mind because of what others might say. However, she had a realization that sparked her desire to live her life more authentically, doing and saying what she wanted. She reminds readers to be unapologetic, but not to the point that it becomes offensive. 

“I am not completely happy with myself, but I like myself more than I have in a long time. I am more comfortable in empty rooms. I am more enthusiastic about pictures of myself. I am growing to appreciate the person staring back at me in the mirror instead of constantly criticizing her.”

Riordan reflects on her growth over the past few years. She has become more confident, happy, and healthy and uses the lessons she learned from past mistakes. She acknowledges, however, that there are still things she can improve on, such as being less harsh with herself. Though Riordan is not perfect, she is proud to be herself and who she has become. 

“Many of us also act like someone we are not. Whether you did it to impress a love interest, your boss, or someone else, we have all not been ourselves because we believed it would get us what we wanted. But when you are not yourself, you change. You change who you are and what you are about. You change your thoughts and beliefs and you become someone who tries to please others instead of pleasing yourself. You become someone else instead of being yourself.”

In his essay, Barton remembers who he used to be and how he would always base his actions on trying to please others. However, he changed for the better and started doing what he wanted rather than what society expected. He says we should be proud of who we are and stop trying to be other people. We should stop worrying about what others think, be ourselves, and live the lives we want to live. 

Tip: If writing an essay sounds like a lot of work, simplify it. Write a simple 5 paragraph essay instead.

Many people have discussed the importance of being yourself, but what exactly does this mean? Identify and describe the impact of being authentically yourself. This could include not caring what others think of your style of hair or clothes, embracing your quirks, and not shying away from standing out in a crowd. Include your personal experiences for an engaging and convincing essay. 

Your past experiences shape your authentic self. For your essay, you can write about a specific event you feel was monumental in making you who you are today. Then, retell the story of the event, complete with its causes and effects. 

Reflect on a time when you feel you expressed yourself best. It may be a time when you showcased one of your skills or hobbies or a time when you feel you expressed your feelings most authentically. As with the previous prompt, you are telling readers your story, so be sure to explain the event in detail. 

Despite the growing calls for people to be more confident in themselves, many are still afraid of being their authentic selves, especially in public or on social media. In your essay, explore possible reasons for people’s hesitancy to be themselves, citing credible sources to support your points.

Think back to a time when you were proud of yourself. Describe the situation from winning a competition to learning something new to scoring well on a test. How did it make you feel- happy, relieved, or confident? The possibilities are endless! Describe in detail how this achievement made you feel and how it has impacted the person you are today.

To truly be yourself, you must embrace all your flaws and fears. Describe one negative trait you previously had, and explain how you overcame or subdued this flaw. You can also write about a flaw you currently have and explain how you plan to get rid of it. 

If you’d like to learn more, check out our guide on how to write an argumentative essay .

For more information, check out our top essay writing tips !

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How to Write About Yourself in a College Essay | Examples

Published on September 21, 2021 by Kirsten Courault . Revised on May 31, 2023.

An insightful college admissions essay requires deep self-reflection, authenticity, and a balance between confidence and vulnerability. Your essay shouldn’t just be a resume of your experiences; colleges are looking for a story that demonstrates your most important values and qualities.

To write about your achievements and qualities without sounding arrogant, use specific stories to illustrate them. You can also write about challenges you’ve faced or mistakes you’ve made to show vulnerability and personal growth.

Table of contents

Start with self-reflection, how to write about challenges and mistakes, how to write about your achievements and qualities, how to write about a cliché experience, other interesting articles, frequently asked questions about college application essays.

Before you start writing, spend some time reflecting to identify your values and qualities. You should do a comprehensive brainstorming session, but here are a few questions to get you started:

• What are three words your friends or family would use to describe you, and why would they choose them?
• Whom do you admire most and why?
• What are the top five things you are thankful for?
• What has inspired your hobbies or future goals?
• What are you most proud of? Ashamed of?

As you self-reflect, consider how your values and goals reflect your prospective university’s program and culture, and brainstorm stories that demonstrate the fit between the two.

Prevent plagiarism. Run a free check.

Writing about difficult experiences can be an effective way to show authenticity and create an emotional connection to the reader, but choose carefully which details to share, and aim to demonstrate how the experience helped you learn and grow.

Be vulnerable

It’s not necessary to have a tragic story or a huge confession. But you should openly share your thoughts, feelings, and experiences to evoke an emotional response from the reader. Even a cliché or mundane topic can be made interesting with honest reflection. This honesty is a preface to self-reflection and insight in the essay’s conclusion.

Don’t overshare

With difficult topics, you shouldn’t focus too much on negative aspects. Instead, use your challenging circumstances as a brief introduction to how you responded positively.

Share what you have learned

It’s okay to include your failure or mistakes in your essay if you include a lesson learned. After telling a descriptive, honest story, you should explain what you learned and how you applied it to your life.

While it’s good to sell your strengths, you also don’t want to come across as arrogant. Instead of just stating your extracurricular activities, achievements, or personal qualities, aim to discreetly incorporate them into your story.

Brag indirectly

Mention your extracurricular activities or awards in passing, not outright, to avoid sounding like you’re bragging from a resume.

Use stories to prove your qualities

Even if you don’t have any impressive academic achievements or extracurriculars, you can still demonstrate your academic or personal character. But you should use personal examples to provide proof. In other words, show evidence of your character instead of just telling.

Many high school students write about common topics such as sports, volunteer work, or their family. Your essay topic doesn’t have to be groundbreaking, but do try to include unexpected personal details and your authentic voice to make your essay stand out .

To find an original angle, try these techniques:

• Focus on a specific moment, and describe the scene using your five senses.
• Mention objects that have special significance to you.
• Instead of following a common story arc, include a surprising twist or insight.

Your unique voice can shed new perspective on a common human experience while also revealing your personality. When read out loud, the essay should sound like you are talking.

If you want to know more about academic writing , effective communication , or parts of speech , make sure to check out some of our other articles with explanations and examples.

Academic writing

• Writing process
• Transition words
• Passive voice
• Paraphrasing

 Communication

• How to end an email
• Ms, mrs, miss
• How to start an email
• I hope this email finds you well
• Hope you are doing well

 Parts of speech

• Personal pronouns
• Conjunctions

First, spend time reflecting on your core values and character . You can start with these questions:

However, you should do a comprehensive brainstorming session to fully understand your values. Also consider how your values and goals match your prospective university’s program and culture. Then, brainstorm stories that illustrate the fit between the two.

When writing about yourself , including difficult experiences or failures can be a great way to show vulnerability and authenticity, but be careful not to overshare, and focus on showing how you matured from the experience.

Through specific stories, you can weave your achievements and qualities into your essay so that it doesn’t seem like you’re bragging from a resume.

Include specific, personal details and use your authentic voice to shed a new perspective on a common human experience.

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How to Be More Positive

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Can You Be Too Positive?

Frequently asked questions.

Positivity involves maintaining an optimistic outlook on life. It means being cheerful and hopeful, even when you are facing challenges. Positive people look for the good in every situation and are grateful for what they have. They tend to see the glass as half-full instead of half-empty.

Being positive doesn't mean you never feel negative emotions or struggle with pessimistic thoughts. Everyone has days when they feel down or discouraged. The difference is that positive thinkers don't let their negative emotions control them.

They don't dwell on their problems but instead focus on finding solutions. They don't get caught up in negative thoughts and always try to look on the bright side of life.

Fortunately, there are strategies you can do to gently guide yourself toward becoming more positive in your daily life. If you want to be more positive, there are a few things you can do.

Practice Gratitude

Make a list of things you're grateful for. Write in a gratitude journal and jot down a few things that made you feel happy or grateful. These don’t have to be original or earth-shattering observations—it could be something as simple as a beautiful, sunny day or your cat nuzzling against your hand while trying to work. 

By focusing on the good things in your life, you’ll naturally start to shift into a more positive frame of mind.

Savor Anticipation

Find something to look forward to each day. Research has found that having something positive to look forward to helps to improve mood and reduce stress.

Whether visiting your favorite bookstore, enjoying a cup of coffee with your friends, taking an evening walk in the park, or reading your favorite book, make sure to find something to look forward to each day. This will help keep you positive even when things aren't going your way.

Practice Mindfulness

Mindfulness is the practice that involves fully focusing on the present moment, including your thoughts, sensations, and environment. It can have a variety of benefits , including improving your awareness of your thoughts and moods.

When you're feeling stressed or overwhelmed, take a few deep breaths and focus on the present moment. Notice how your body feels and what sounds you can hear.  Once you learn to identify your thoughts, you can then work to actively replace negative thoughts with more positive ones.

Even if you're not feeling happy, forcing yourself to smile can actually make you feel better. Smiling helps release chemicals in your brain that make you feel happy and relaxed. 

Researchers have found that not only does smiling help induce positive feelings, it also helps people view the world from a more positive point of view. So next time you're feeling down, try smiling for a few minutes and see how it can help you feel more optimistic.

Use Positive Self-Talk

The things that you say to yourself influence how to think about yourself and the world, and self-criticism is bound to undermine your ability to look on the bright side. Researchers have found that switching from negative self-talk to positive self-talk can help improve emotions and reduce stress.

Characteristics of Positive People

Being positive doesn’t mean only thinking happy thoughts all of the time. Even the most optimistic of people experience sadness, discouragement, and anger. However, positive people generally have the following characteristics:

Finds solutions

Compassionate

Pessimistic

Ruminates on the problems

Benefits of Being Positive

There are many benefits to being positive, both mentally and physically. Some of the most notable benefits include:

• Better mental well-being : Positive people tend to have better overall mental health. They're less likely to experience anxiety or depression. They are also more resilient in the face of life’s challenges. During difficult times, being more positive can help create a buffer against the negative effects of stress.
• Increased happiness : Positivity is also linked to greater happiness and subjective well-being . Positive people can find joy in their daily lives and are not as easily affected by stress or negative emotions.
• Better physical health : Research suggests that being more positive is associated with better physical health. Positive people are less likely to die from cardiovascular problems and live longer than their pessimistic counterparts.
• Stronger relationships : Positive people are less likely to have conflicts with others and have healthier, more fulfilling interpersonal relationships.

Potential Pitfalls of Being Less Positive

While there are many benefits to being positive, there are also a few potential pitfalls to consider. Experiencing negative thoughts can contribute to feelings of depression and anxiety.

It is also much more difficult to take care of yourself physically when you have a more pessimistic point of view. In addition to feeling more stressed in general, negativity often means neglecting health behaviors that play an important part in overall health, including eating nutritious foods and regular exercise.

Because negative people are more difficult to spend time with, being less positive may also negatively impact relationships. This can lead to loneliness and isolation, contributing to even more negativity.

Being less positive can also make it difficult to feel motivated to achieve your goals. Negativity, particularly when directed toward yourself, impairs your ability to set goals and find the drive to pursue them. It can undermine your sense of self-efficacy and leave you feeling as if nothing you do will make a difference.

It is also important to note that, like positivity, negativity can also be contagious. Your thoughts and moods may follow suit when you're around someone negative. This can lead to a cycle of negativity that's difficult to break free from.

If the need to be positive all the time leads you to ignore or deny the existence of negative emotions, it might mean that you are being too positive. Known as toxic positivity , this tendency causes people to feel shamed and unsupported when they are struggling with darker emotions or difficult experiences.

Being positive has many benefits, such as increased happiness, stronger relationships, and greater success in life. However, there are also a few potential pitfalls, such as depression and anxiety, negative physical health effects, and difficulty maintaining healthy relationships. To be more positive, spend time with positive people, do things that make you happy, avoid negative thoughts and emotions, be grateful for what you have, and focus on the good in every situation.

Some tactics that may help you stay positive include:

• Spending time with positive people
• Pursuing activities that bring you joy
• Using positive self-talk 
• Practicing gratitude
• Looking for the good in different situations

Having an optimistic outlook is connected to a number of physical and mental health benefits. Positive people are better able to deal with their stress, are more resistant to illness, and enjoy greater longevity.

Shifting to a more positive mindset takes time, but learning how to identify negative thoughts is an important first step. When you notice these thoughts, take a moment to actively challenge them. What evidence contradicts them? Are there other explanations that might also be equally valid? How can you change your thoughts about the situation to feel more positive? As you practice, you will find it much easier to see things with a more optimistic perspective over time. 

A Word From Verywell

Some people seem to have a natural knack for looking on the bright side, while for others it takes a bit more work. If you find that you tend to dwell on negative thoughts, there are strategies can you use to help be more positive. Watching how you talk to yourself, actively challenging your negative thoughts, and practicing gratitude are just a few techniques that may help.

Monfort SS, Stroup HE, Waugh CE. The impact of anticipating positive events on responses to stress . Journal of Experimental Social Psychology . 2015;58:11-22. doi:10.1016/j.jesp.2014.12.003

van Agteren J, Iasiello M, Lo L et al. A systematic review and meta-analysis of psychological interventions to improve mental wellbeing . Nat Hum Behav . 2021. doi:10.1038/s41562-021-01093-w

Marmolejo-ramos F, Murata A, Sasaki K, et al. Your face and moves seem happier when I smile . Exp Psychol . 2020;67(1):14-22. doi:10.1027/1618-3169/a000470

Kross E, Bruehlman-Senecal E, Park J, Burson A, Dougherty A, Shablack H, Bremner R, Moser J, Ayduk O. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol . 2014;106(2):304-24. doi:10.1037/a0035173

Cosentino AC, Castro Solano A. The high five: Associations of the five positive factors with the big five and well-being . Front Psychol . 2017;8:1250. doi:10.3389/fpsyg.2017.01250

Park N, Peterson C, Szvarca D, Vander Molen RJ, Kim ES, Collon K. Positive psychology and physical health: Research and applications . Am J Lifestyle Med . 2016;10(3):200-206. doi:10.1177/1559827614550277

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship . Am J Orthopsychiatry . 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

De Neve JE, Diener E, Tay L, Xuereb C.  The Objective Benefits of Subjective Well-Being . Social Science Research Network.

Buigues C, Queralt A, De Velasco JA, et al. Psycho-social factors in patients with cardiovascular disease attending a family-centred prevention and rehabilitation programme: Euroaction model in Spain . Life . 2021;11(2):89. doi:10.3390/life11020089

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

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Essay on Happiness

List of essays on happiness, essay on happiness – short essay (essay 1 – 150 words), essay on happiness – for kids and children (essay 2 – 200 words), essay on happiness – 10 lines on happiness written in english (essay 3 – 250 words), essay on happiness (essay 4 – 300 words), essay on happiness – ways to be happy (essay 5 – 400 words), essay on happiness – for school students (class 3, 4, 5, 6 and 7 standard) (essay 6 – 500 words), essay on happiness – ways of developing happiness (essay 7 – 600 words), essay on happiness – sources of suffering, happiness and conclusion (essay 8 – 750 words), essay on happiness – long essay on happiness (essay 9 – 1000 words).

Happiness is defined by different people in different ways. When we feel positive emotions we tend to feel happy. That is what happiness is all about. Happiness is also regarded as the mental state of a person in an optimistic manner.

Every person defines happiness in his/her own manner. In whatever manner you may define happiness; the truth is that it is vital for a healthy and prosperous life.

In order to make students understand what true happiness is all about, we have prepared short essays for students which shall enlighten them further on this topic.

Audience: The below given essays are exclusively written for school students (Class 3, 4 ,5, 6 and 7 Standard).

Introduction:

Happiness is a state of mind and the feeling expressed when things are going great. It is what we feel when we get our first car, buy a new house or graduate with the best grades. Happiness should be distinguished from joy. When joy is a constant state of mind, happiness depends on events in our lives.

Importance of Happiness:

The opposite of happiness is sadness which is a state of negativity in the mindset. When we remain sad for an extended period of time it can lead to depression. To avoid this state of mind we must always remind ourselves of happenings in our lives that made us happy.

Conclusion:

Though life throws countless challenges at us on a daily basis, if we drown in those challenges we would definitely become depressed. It is important that we find positive things in our daily lives to get excited about and feel the happiness.

Happiness is a state of mind which makes you feel accomplished in life and having everything in this world without a single reason to repent. Well, although there can be no perfect definition of happiness; happiness is when you feel you’re at the top of the world where a sense of complete satisfaction prevails.

The meaning of happiness is relative and varies from people to people. For some, happiness is when you experience professional success, reunions with family and friends, eating out, reading books or watching good movies. While for others, happiness can be accomplished by some weekend activities which might help you de-stress and get the satisfaction of mind.

If you involve yourself in social activities where you help the needy and provide support to the weaker section of the society, you can experience happiness if not anything else. When a young boy flies a kite, plays with mud, and watches the nature, for him, that is the greatest happiness in the world.

The happiness of mind is often considered quite contrary to jealousy and anger which you experience once you have failed or unaccomplished any desired goal. You should always try to rehearse the ways of keeping yourself satisfied and keeping away from negativity to experience peace and happiness in life. True happiness begins where desire ends!

What is happiness? It is a state of being happy. But it does not mean to be happy all the time. Happiness is a feeling of something good that is happening in our life. We feel happy when we achieve something. But happiness is spread when our dear one is happy as well. Some people find true happiness in playing with their pets, while some may find happiness in staying engaged in creative work.

Happiness is often derived from channelizing thoughts to positive thinking. However, it is not as simple as it may sound.

To achieve the state of complete happiness one has to practice on improving the state of life by:

1. Staying contended in life with what you have. Cribbing and grumbling never lead to happiness.

2. Staying focused on the current life instead of daydreaming of the good days or old days.

3. Stop blaming for something that went terribly wrong in life. The life is all about moving on. Stop worrying and set new goals in life.

4. Being thankful to God for all the good things that you have in your life.

5. Having good people around you who can boost up positivity in your life.

Everyone desires to be happy in life. Happiness cannot be achieved without establishing complete control of one’s thoughts as it is very easy to be carried away by the waves of thoughts and emotions surrounding us. Remind yourself of the good things of your life and be thankful about it.

What is happiness? Some would state that happiness implies being well off. Others would state that for them, happiness intends to be sound. You will discover individuals saying that for them happiness implies having love in their life, having numerous companions, a great job, or accomplishing a specific objective. There are individuals, who trust that the want of a specific wish would make happiness in their life; however, it may not be so. Having true happiness is something which is desired by all.

The Path to Happiness:

There are small things which when incorporated into our daily lives, can lead us to the path of happiness. For instance, instead of thinking about problems, we should actually be thinking about the solutions. Not only will we be happier but we shall also be able to solve our problems faster. Similarly, once in a while, you start the day with the longing to achieve a few targets. Toward the day’s end, you may feel disappointed and miserable, in light of the fact that you haven’t possessed the capacity to do those things. Take a look at what you have done, not at what you have not possessed the capacity to do. Regularly, regardless of whether you have achieved a ton amid the day, you let yourself feel disappointed, due to some minor assignments you didn’t achieve. This takes away happiness from you.

Again, now and then, you go throughout the day effectively completing numerous plans, yet as opposed to feeling cheerful and fulfilled, you see what was not cultivated and feel troubled. It is out of line towards you.

Each day accomplishes something good which you enjoy doing. It may tend to be something little, such as purchasing a book, eating something you cherish, viewing your most loved program on TV, heading out to a motion picture, or simply having a walk around the shoreline. Even small things can bring great levels of happiness in our lives and motivate us for new goals.

Happiness is not what you feel from outside, rather it is something which comes from your inner soul. We should find happiness in us rather than searching for it in worldly desires.

Happiness is defined by different people in different ways. Some find happiness in having a luxurious life while some find it in having loving people around them rather than money. True happiness lies within us and our expectation of happiness. It is something that should be felt and cannot be explained in words.

Even though this simple word has a lot of meaning hidden in it, many fail to understand the real one or feel the real happiness. Finding happiness in the outer world is the main reason for this failure. Nothing can buy you happiness, whether be the favorite thing you desire for or the person you love the most or the career you build, unless and until you feel it within yourself.

Ways to be Happy:

Bring happiness and soulful life to yourself rather than expecting it from the outside world like things, money, etc. Being happy is not as easy as advised to be one happier person. To be content and happy with whatever you have and yourself it takes time and patience. You should practice to be a happier person in all moments and eventually you will notice that no sorrow can sink you down.

Whatever good or bad happened in your past shouldn’t bother your present. Learn to live today with more happiness than yesterday and forget about your past sadness for a harmonious life. Thankfulness to the life you got is another important character you should acquire to be happy. If you compare yourself with someone with better luxurious life, then you will never be happy or content and do it the other way.

Don’t depress your mind with bad and negative thoughts about yourself and around. Try to find every goodness in a situation you face and accept the things that already happened, whether good or bad. Never forget to choose merrier and positive people to be closer to you so that their vibes will also help you in being one merrier person.

Whenever you feel low and depressed never hesitate to go to those around you to find happiness. But be aware of those negative ones that may pull you even deeper into the bad thoughts. Always surround yourself with positive thinking and motivating people so that you can rise higher even from the deepest fall.

Happiness is nothing but a feeling that will be seeded into your soul only if you wish to and nothing other than yourself can indulge this feeling in you. Don’t spoil your life finding happiness somewhere else.

Happiness is a very complicated thing. Happiness can be used both in emotional or mental state context and can vary largely from a feeling from contentment to very intense feeling of joy. It can also mean a life of satisfaction, good well-being and so many more. Happiness is a very difficult phenomenon to use words to describe as it is something that can be felt only. Happiness is very important if we want to lead a very good life. Sadly, happiness is absent from the lives of a lot of people nowadays. We all have our own very different concept of happiness. Some of us are of the opinion that we can get happiness through money, others believe they can only get true happiness in relationships, some even feel that happiness can only be gotten when they are excelling in their profession.

As we might probably know, happiness is nothing more than the state of one being content and happy. A lot of people in the past, present and some (even in the future will) have tried to define and explain what they think happiness really is. So far, the most reasonable one is the one that sees happiness as something that can only come from within a person and should not be sought for outside in the world.

Some very important points about happiness are discussed below:

1. Happiness can’t be bought with Money:

A lot of us try to find happiness where it is not. We associate and equate money with happiness. If at all there is happiness in money then all of the rich people we have around us would never feel sad. What we have come to see is that even the rich amongst us are the ones that suffer depression, relationship problems, stress, fear and even anxiousness. A lot of celebrities and successful people have committed suicide, this goes a long way to show that money or fame does not guarantee happiness. This does not mean that it is a bad thing to be rich and go after money. When you have money, you can afford many things that can make you and those around you very happy.

2. Happiness can only come from within:

There is a saying that explains that one can only get true happiness when one comes to the realisation that only one can make himself/herself happy. We can only find true happiness within ourselves and we can’t find it in other people. This saying and its meaning is always hammered on in different places but we still refuse to fully understand it and put it into good use. It is very important that we understand that happiness is nothing more than the state of a person’s mind. Happiness cannot come from all the physical things we see around us. Only we through our positive emotions that we can get through good thoughts have the ability to create true happiness.

Our emotions are created by our thoughts. Therefore, it is very important that we work on having only positive thoughts and this can be achieved when we see life in a positive light.

Happiness is desired by every person. However, there are very few persons that attain happiness easily in life.

It is quite tough to get happiness in life as people usually link it with the things and the people around them. The simple fact is that happiness usually starts as well as finishes with your own life. All those people who understand this fact easily get the true happiness in their life.

Happiness in Relationships:

There are lots of people who link happiness with the money and there are few others also who link it with the personal relations. It is very important to know that if you are not happy with yourself then, it is not possible to remain happy in your relationship as well.

The problems in the relationship have been increasing speedily and the main cause behind it is the huge amount of expectation that we have from the other individual. We always want them to make us feel happy. For example, some people feel happy if their partner plans a surprise for them or if he/she buy them a new dress. But all these things are not a true source of happiness in life.

Ways of Developing Happiness:

The lack of happiness in the relationship not only exists in couples but also in the relationship of friends, sister – brother or parent-child.

The following are the few ways that help in creating happiness in the relationships:

1. Pay Attention to Yourself:

You should always pay attention to yourself to get happiness. You should not give importance to any other person in your life in comparison to yourself and also expect the same from that person. Giving too much importance to the other and not receiving anything back from them makes a person disappointed and happiness gets lost.

2. Have some Initiative:

You can make the plan of traveling outside yourself. Don’t wait for your parent, partner or kid to take you outside. You can ask them to come along with you if they want. But, if they decline your offer then, don’t get discouraged and carry on your trip plan along with full happiness.

3. Provide some Space:

It is necessary to provide some amount of space to every individual and spend some time with oneself. It helps in creating happiness.

Happiness is Necessary for Good Life:

It does not matter that whether you are a working expert, a schoolchild, a retired person or a housewife, happiness is necessary for everybody to live a good and happy life. Happiness is essential for an individual’s emotional comfort. A person who is not fit emotionally will feel an impact on his complete health that will drain very soon.

Unluckily, despite the fact that happiness is tremendously necessary, people do not give so much importance to all those habits which can keep them happy. They are so excessively captivated inside their professional lives as well as other nuts and bolts of life that they overlook to relish the happy memories of their life. It is also the main reason that problems like anxiety, stress, and depression are increasing gradually in people’s lives today.

Happiness is an internal feeling. It is a healthy emotion. Happiness helps us to stay fit both mentally and physically. Happiness helps in lowering stress and keeping away from any health issues. The reason of happiness may be different for different person. You just need to find out what actually makes you happy. So, if you want real happiness in life then, you need to understand that only you can make yourself happy.

“There is no way to happiness, happiness is the way” this sentence has been attributed to Buddha. Well, at least that’s what it says on one sticker in my dorm room. The fact is that man has occupied himself with the path to happiness for millennia. Something happened during our evolution that made us deeply question the purpose of our existence. People like Buddha are part of the answer, or at least they try to give us the answer.

Since these questions have troubled us there have been many who sought to answer them and by doing so, they formed philosophies and religions. The search for earthly happiness will make many do incredible deeds but if this energy is used in the wrong way it can cause great suffering. How can we know which recipe for happiness is the best one and what we should devote our time and attention to? The trick is, there is no right answer and as the first sentence of this essay states, there is no way to be happy because being happy is the way. That’s how I got my head around this problem, let me explain some more.

Source of Suffering:

At the expense of sounding Buddhist, when you think about most of the things that make us unhappy are material in nature. They are the things that we really do not need but they make us feel happy. This notion is not just something the wise man from the 6 th century BC India expressed but many more have said this before and after him. Socrates and Jesus to name just a few.

What I find interesting in the struggle for happiness is the paradox present in the instructions to reach it. One has a  thought all through life to be good and hard working so he can get the things he wants and needs later on in life but then as you start to struggle for the money you realize that your life is turning into a money grabbing game. So, the source of happiness and stability becomes the source of all your anxiety and aggression. Naturally, we can see how some people thought that all material things stand on the path to our happiness.

But what about the immaterial, what if you are in love with someone you are not supposed to love? The above instruction would tell you to surrender your heart’s desire and you will be free from constraints. Is this happiness? Or is it the struggle to do and achieve the impossible the real source of happiness?

Source of Happiness:

People often forget that they are animals and like all of them they have a logic to their nature and their own specific needs. Like all the other animal’s people are caught in the struggle for existence and sometimes surviving the day can be a real ordeal if you get caught in the wrong circumstances. Men has made himself safe from most of the things that could have harmed him in nature but in doing so he forgot what he has made.

Think about the present from a historical perspective. Even a hundred years ago most people lost up to 80% of all their children to diseases, clean water was a rarity for most of our existence, and people actually had to labor to make food and to have enough to feed their family all through the year. The fact is we have a lot to be grateful for in the present age and the fact that some of us are unhappy because we do not have all our heart’s desires is just a symptom of collective infancy. Having all of your loved ones around you, with a roof to shelter under and with lots of delicious food is the only source of happiness man needs everything else should just be a bonus.

Happiness cannot be found by rejecting everything that is material or by earning more money then you can spend. The trick is to find balance by looking at yourself and the lives of people around you and by understanding that there is a lot to be grateful for, the trick is to stop searching for a path and to understand that we are already walking on one. As long as we are making any type of list of the prerequisite for our life of happiness, we will end up unsatisfied because life does not grant wishes we are the ones that make them come true. Often the biggest change in our lives comes from a simple change of perspective rather than from anything we can own.

Happiness is the state of emotional wellbeing and being contented. Happiness is expressed through joyful moments and smiles. It is a desirable feeling that everybody want to have at all times. Being happy is influenced by situations, achievements and other circumstances. Happiness is an inner quality that reflects on the state of mind. A peaceful state of mind is considered to be happiness. The emotional state of happiness is mixture of feelings of joy, satisfaction, gratitude, euphoria and victory.

How happiness is achieved:

Happiness is achieved psychologically through having a peaceful state of mind. By a free state of mind, I mean that there should be no stressful factors to think about. Happiness is also achieved through accomplishment of goals that are set by individuals. There is always happiness that accompanies success and they present feelings of triumph and contentment.

To enable personal happiness in life, it is important that a person puts himself first and have good self-perception. Putting what makes you happy first, instead of putting other people or other things first is a true quest towards happiness. In life, people tend to disappoint and putting them as a priority always reduces happiness for individuals. There is also the concept of practicing self-love and self-acceptance. Loving oneself is the key to happiness because it will mean that it will not be hard to put yourself first when making decisions.

It is important for an individual to control the thoughts that goes on in their heads. A peaceful state of mind is achieved when thoughts are at peace. It is recommended that things that cause a stressful state of mind should be avoided.

Happiness is a personal decision that is influenced by choices made. There is a common phrase on happiness; “happiness is a choice” which is very true because people choose if they want to be happy or not. Happiness is caused by circumstances and people have the liberty to choose those circumstance and get away from those that make them unhappy.

Happiness is also achieved through the kind of support system that an individual has. Having a family or friends that are supportive will enable the achievement of happiness. Communicating and interacting with the outside world is important.

Factors Affecting Happiness:

Sleep patterns influence the state of mind thus influence happiness. Having enough sleep always leads to happy mornings and a good state of mind for rest of the day. Sleep that is adequate also affects the appearance of a person. There is satisfaction that comes with having enough sleep. Enough rest increases performance and productivity of an individual and thus more successes and achievements are realized and happiness is experienced.

Another factor affecting happiness is the support network of an individual. A strong support network of family and friends results in more happiness. Establishing good relationships with neighbors, friends and family through regular interactions brings more happiness to an individual. With support network, the incidences of stressful moments will be reduced because your family and friends will always be of help.

Sexual satisfaction has been established to affect happiness. It is not just about getting the right partner anymore. It is about having a partner that will satisfy you sexually. There is a relationship between sex and happiness because of the hormones secreted during sexual intercourse. The hormone is called oxytocin and responsible for the happiness due to sexual satisfaction. Satisfaction also strengthens the relationships between the partners and that creates happiness.

Wealth also plays a significant role in happiness. There is a common phrase that is against money and happiness: “money cannot buy happiness” is this true? Personally, I believe that being financially stable contributes to happiness because you will always have peace of mind and many achievements. Peace of mind is possible for wealthy people because they do not have stressors here and then compared to poor people. Also, when a person is wealthy, they can afford to engage in luxurious activities that relaxes the mind and create happiness. For a person to be wealthy, they will have had many achievements in life. These achievement make them happy.

A good state of health is an important factor that influences the happiness of individuals. A healthy person will be happy because there are no worries of diseases or pain that they are experiencing. When a person is healthy, their state of mind is at peace because they are not afraid of death or any other health concerns. Not only the health of individuals is important, but also the health of the support system of the person. Friends and family’s state of health will always have an impact on what we feel as individuals because we care about them and we get worried whenever they are having bad health.

Communication and interactions are important in relation to an individual’s happiness. Having a support system is not enough because people need to communicate and interact freely. Whenever there are interactions like a social gathering where people talk and eat together, more happiness is experienced. This concept is witnessed in parties because people are always laughing and smiling in parties whenever they are with friends.

Communication is key to happiness because it helps in problem solving and relieving stressors in life. Sharing experiences with a support system creates a state of wellbeing after the solution is sought. Sometime when I am sad, I take my phone and call a friend or a family member and by the time the phone call is over, I always feel better and relieved of my worries.

Happiness is an important emotion that influences how we live and feel on a daily basis. Happiness is achieved in simple ways. People have the liberty to choose happiness because we are not bound by any circumstances for life. Factors that influence happiness are those that contribute to emotional wellbeing. Physical wellbeing also affects happiness. Every individual finds happiness in their own because they know what makes them happy and what doesn’t.

Emotions , Happiness , Psychology

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What Is Happiness? – My Essay On Defining Your Happiness

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Updated on July 11, 2023

Happiness is probably the most pursued factor in life, above wealth, health, and good relationships. We all want to be happy, above everything else, right? Who cares about money when you’re not happy? Who cares about friends when you’re not happy with who you are? Who cares about good health if you’re lonely and depressed?

Happiness is the thing that most people want, yet it is one of the most difficult aspects of life to quantify. How do we measure happiness? How do we define happiness? What is happiness!? This is an essay that explores the many different faces of happiness. As you’ll learn, happiness doesn’t have a single universal definition. Its definition is unique for every single human being out there. Including you.

After reading this essay, you’ll know exactly what happiness is, how to define it for yourself, and even how to find it based on actionable advice.

Definition of happiness

Happiness synonyms, different kinds of happiness, a happy balance, why eternal happiness doesn’t exist, why eternal happiness can still be pursued, defining your own happiness, closing words, what is happiness.

Before starting this essay about happiness, we must at least have a broad idea of what happiness is. Let’s first have a look at how happiness is defined across the web.

Definitions of happiness vary quite a bit across multiple sources. Google thinks happiness is defined as follows:

The state of being happy

You can see how Google is pretty vague about the definition of happiness. Furthermore, it quickly follows with a long list of synonyms.

Wikipedia has a much more interesting definition of what happiness is.

The feeling of an emotion such as pleasure or joy, the appraisal of life satisfaction or the quality of life, subjective well-being and eudaimonia.

Lesson learned? It is really difficult to find a universally correct and agreed-upon definition of what happiness really is.

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Think of all the synonyms that we use to describe feelings that are similar to happiness.

What I like about Google is that it shows synonyms of happiness to people that are looking for its definition.

It’s like they’re saying: “Hey, we don’t know exactly how to define happiness, but here are a couple of concepts that we believe are very much similar!”

The list of synonyms is quite big:

• Contentment
• Satisfaction
• Carefreeness

I think there is a lot we can learn just from the fact that happiness has so many synonyms.

Why? Because these synonyms are all specific variants of what happiness means to me. And I bet you feel the same.

All these different emotions are part of what happiness truly is. And that’s what makes happiness so incredibly difficult to define and measure. It’s a weighted average of all these different synonyms, and the equation of happiness truly changes per person . I’ll even go as far as to say that the happiness equation changes per person per day.

If pleasure makes me happy today, it doesn’t mean that that same amount of pleasure makes me happy tomorrow.

If short-term satisfaction made me happy yesterday, then it won’t necessarily make me happy next week.

What I want you to realize is that your personal definition of happiness is unique. What makes you happy doesn’t necessarily make another person happy. In fact, your definition of happiness is likely a combination of satisfaction, cheeriness, merriment, and jollity.

But the way you personally define happiness will likely change from day to day as well.

And that’s one of the most critical aspects of happiness. That’s also why it’s supposedly so hard to measure and quantify. Here’s an entire article I wrote recently about how difficult it is to define happiness, but you can still try for yourself !

Still with me? Good, because I’m going to add yet another reason why happiness is such a difficult thing to measure!

There are different kinds of happiness. Not just in the way we define happiness, but also in the way we experience it.

As part of this essay, I want to introduce the concepts of short-term and long-term happiness.

Short-term happiness

Short-term happiness is relatively easy to explain. It’s based on small and easy to obtain, yet rather unsustainable happiness. When looking at the list of happiness synonyms, I think the following concepts are clearly centered around short-term happiness:

You see, short-term happiness is based on the release of the chemical dopamine in our brain . This organic chemical is released whenever we are stimulated by things that please us. Some examples are sex, having a laugh with friends, finishing a race, watching a funny video online, or watching an exciting game of football. A more extreme example is drugs.

These things result in short-term happiness because dopamine is released based on a single event. When this event is over, the pleasure is gone. That’s why I consider this to be short-term happiness.

And then there is long-term happiness.

Long-term happiness

Long-term happiness is a little bit harder to explain because it revolves around other concepts of happiness. Instead of joy, pleasure, and ecstasy, the concepts that make up long-term happiness are:

I hope you can spot the difference here. Long-term happiness is created by feeling happy about your purpose in life, the successes that you’ve had and/or the satisfaction of who you are and what you’ve accomplished. Long-term happiness is based on concepts that are not created by a single event. For example, I’m happy at the moment because I’m grateful for the life that I have right now. This happiness is not caused by something I’m doing at this very moment. No, I’m happy because I work hard and have achieved things that I am proud of. I have created a situation in which I am happy by default, without having to rely on single events.

Now that you are aware of these two different kinds of happiness, I want you to picture some scenarios.

• Picture a life in which you spent your youth partying, doing whatever you want to do, using drugs and living without planning for a good future. Sure, you feel pretty happy when doing these things, but you can probably see how this lifestyle will eventually catch up with you, right?

You might have guessed it, but this scenario is focused exclusively on short-term happiness. And the simple fact is that pursuing nothing but short-term happiness does not lead to a sustainable happy life.

Now picture the following scenario:

• You’re in your early twenties and want to become the next Jeff Bezos or Elon Musk. You have great ambitions and are incredibly disciplined and inspired to become everything that you think you can become. You spend an incredible amount of time working on your projects, and you even make sacrifices just for the sake of your goals. You don’t have time for sleep, social activities or relationships. Hell, even your health starts to decline. It doesn’t matter though, because you eventually want to reach your goals, and then you’ll be happy right?

This is another extreme example of happiness. You can probably see how this person is very likely unhappy. He is spending the best years of his life making sacrifices in anticipation of what he eventually wants to become. For a lot of people, this sounds like a logical decision. But to me, this sounds like a huge mistake. You might feel satisfied with the progress you’re making, but are you truly happy? If you get in a fatal car crash tomorrow, would you have any regrets?

I want you to think about this for a moment since a lot of people in industrialized countries have the urge to constantly be planning for the future. And while this is not a bad thing in principle, we often take it too far. As a result, we are constantly sprinting from one deadline to the other. Sure, you want to plan for a happy future, but what’s the point of all of this when you’re not happy in the process itself?

The thing is, these extreme examples are not something that you should want. You can only lead a truly happy life when you actively pursue both short-term and long-term happiness.

It’s important to find out what your perfect balance is.

I’m not here to tell you that you should focus 50% of your attention on short-term happiness and the other 50% on long-term happiness. No. I’m here to tell you that you should be aware of your own happiness. Every single person on this planet has a different definition of happiness. You need to find out what happiness means to you, and how you want to pursue it.

They say happiness is a journey and not a destination. I think happiness can – and should – be both.

For me personally, I often notice how much short-term happiness I’m sacrificing in anticipation of long-term happiness. Some examples:

• I go out for a long-distance training run in the pouring rain because I want to eventually finish another marathon in 3 months. I don’t even enjoy the long-distance run but I think that it will eventually lead to a great finish time, and thus long-term happiness.
• Instead of just playing a videogame, I decide to write an essay about my understanding of happiness. Why? Because I think it will grow my website, which will make me happy in the long run.
• I skip a nice snack because I want to maintain my weight

These are some real examples of how I’ve been sacrificing my short-term happiness for long-term happiness. I want you to think of a couple of examples for yourself. Have you ever made a bad decision that resulted in a decreased level of happiness?

Think about some real scenarios that you’ve experienced and whether you should have acted differently.

I’m not saying that sacrificing short-term happiness for long-term happiness is bad. I just want you to know that you need to find a balance. For example, I do actually want to finish my next marathon within a decent time, but I’m not going to make myself miserable by pushing myself to the limit in preparation. That’s not the balance that I’m after.

The thing is, realizing the difference between short-term and long-term happiness makes it easier for us to pursue happiness in our lives.

Pursue happiness, you ask?

Yes! I believe that happiness can actively be pursued and that you can steer your life in the best direction possible by doing this. However, there are a number of people that believe that pursuing happiness is a loser’s game. These people argue that by pursuing happiness , you’ll be more tempted to choose short-term happiness over long-term happiness. This is where the hedonic treadmill will quickly evaporate whatever happiness you’ve created for yourself.

The hedonic treadmill

Imagine something that you would really like to do right now.

What did you think of? Taking a long warm bath? Drinking wine with your friends? Going to an amusement park?

Wouldn’t it be great if you could do that right now? That would definitely have a positive influence on your happiness, right?

Now think about doing that exact thing every day, for the rest of your life, until the day you die.

Do you think you’d still be happy from doing that same thing after the 10th time? Or the 100th time? Or the 1000th time?

The answer is probably no. Even though this example is extreme, the theory of diminishing returns applies here. When repeated, the effect of the same event on your happiness will diminish to zero. That’s because the norms of what defines your happiness are constantly adapting. Your happiness equation transforms with your changing life, whether it’s for better or worse.

One of the best examples of this hedonic treadmill is the following:

Think of a big salary bump. You receive a raise of 50%! Congratulations, you now have money to spend on all kinds of things that make you and your family happy ! Will that happiness sustain into the future? Unfortunately not. Instead of appreciating the luxury of your raise, you will grow accustomed to this extra money and will slowly take it for granted. This adaptation is known as the hedonic treadmill , and it is generally conceived as the arch-enemy of happiness.

Now that you know what this hedonic treadmill is, it might seem like a waste of time to continue reading this essay, right?

NO! While the hedonic treadmill is very much real – I’ll never deny that – I don’t want you to think that greater happiness can’t be achieved. You just need to be willing to actively look for it in the right places.

See, nobody on the internet will be able to define happiness for you. What makes you happy is a constantly changing equation that is unique in every way. Why would you believe some scientist when he or she claims that happiness is impossible to pursue? What does that scientist know about you? Nothing!

It’s up to you to define what makes you happy.

How to find your own happiness

By now, you should know 3 things:

• Your happiness equation is unique. Nobody can tell you what exactly to do in order to be happy.
• You can pursue both short-term happiness and long-term happiness. The key is to find the perfect balance between the two. You can be happy on the journey towards a happy future.
• The hedonic treadmill will diminish the effect events have on your happiness over time.

Let’s combine this knowledge. I want you to realize that you can learn more about your own happiness equation. You can find out what it is that makes you happy.

Got it? Good, because the next step is to define what the difference is between short-term and long-term happiness. You have to find out how much you value your happiness on the journey itself and how much of that happiness you want to sacrifice by investing in a potentially happier future.

Now, what if I told you that a perfect balance between long-term and short-term happiness can limit the effect that the hedonic treadmill has on you?

Yes, by consciously varying the pursuit of short-term and long-term happiness, you can vary the factors in your life in a way that leads to greater happiness. If you are aware of your own happiness equation, you’re able to pursue happiness in the areas where it matters the most.

What I want you to do is consider your personal happiness again for a moment.

Think back at the last week, and remember what things or events had a positive influence on your happiness. Think of the things that really made you smile or feel satisfied with where you were or how you acted.

What came to your mind? Was it work? Was it your relationship? Was it that silly movie you watched? Was it a nice sunny day spent outside? It could be literally anything! What I want most of all now is that you realize how you just measured a part of your happiness.

You see, even though happiness is claimed to be the factor of life that’s the most difficult to measure, you can still measure what is currently part of your happiness equation. It’s simple. For me personally, when I think back to yesterday, I remember that I really enjoyed spending time with my girlfriend, walking through the woods on a sunny day, and just relaxing (a.k.a. doing nothing!)

These are happiness factors that were a vital part of my happiness equation yesterday. It was a weekend day after a long and busy week at work, so I was really trying to find some short-term happiness. The things that I did yesterday were perfect, as it was a very happy day for me.

You should not be surprised if I told you that I was consciously trying to be happy by spending my day doing things that satisfied my short-term happiness.

You can do exactly the same. All you need to do is to define your own happiness.

And with that said, I want to conclude this essay about happiness. Happiness is different for every single human being on this planet. If you arrived at this essay without having a clear idea of what happiness is, I hope you now know that your personal happiness can be defined, measured, and quantified. But only YOU can do this, no one else will be able to tell you what happiness really is. If you are willing to actively pursue greater happiness, I believe you can steer your life in the best direction.

Now it’s time to hear from you! How do you define your own happiness right now? What has been your biggest happiness factor last week? Do you think you can learn from your own happiness?

I’d love to hear all about it in the comments!

Founder of Tracking Happiness, with over 100 interviews and a focus on practical advice, our content extends beyond happiness tracking. Hailing from the Netherlands, I’m a skateboarding enthusiast, marathon runner, and a dedicated data junkie, tracking my happiness for over a decade.

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Happiness Essay: Definition, Outline & Examples

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A happiness essay is an academic paper that explores the concept of happiness, and how it can be achieved and maintained in our lives. The purpose of a happiness essay is to explore the psychological, social, and cultural factors that contribute to happiness. On this type of essay, students should provide insights into how individuals can cultivate a happy and fulfilling life.

In this article, we will explore the definition of happiness and its various components and outline the key elements of happiness essay structure. Whether you are seeking how to write a happiness essay or want to know more about this feeling, this is the right article. You will also find en example for your inspiration. Struggling with your writing? Say goodbye to stress and let our experts handle your ' write my essay for me ' challenge. Our team of skilled writers is ready to tackle any topic and deliver top-notch papers tailored to your instructions.

What Is a Happiness Essay?

The definition of a happiness essay can differ, but in general, a happiness essay is a paper that examines emotions, experiences, and perspectives related to the pursuit of contentment. Likewise, it may explore the philosophical and psychological aspects of delight and how it is affected by factors like wealth, relationships, and personal circumstances. A happiness essay provides a deeper understanding of enjoyment, how it can be achieved, and its influence on society. It is an opportunity to take readers on a reflective and stimulating journey, exploring the essence of joy. Writing a thematic essay on happiness is also a chance for writers to share their thoughts and observations with other people. Let's dive in and explore what delight really means to you!

Purpose of an Essay on Happiness

The reason for writing an essay about happiness is to explore the concept of delight to understand what it means to different people. For example, many believe it primarily depends on external factors such as wealth, success, or material possessions. However, it can be illustrated that true joy largely comes from internal factors, like one's outlook, personal growth, and relationships, especially with family and friends. A happiness essay helps to dispel common misconceptions about what satisfaction truly is. Writing a paper on this subject can describe a deeper, healthy understanding of this universal pursuit.

Ideas to Write a Happiness Essay on

When you want to write a happiness essay , first, it is important to ask: What is happiness to you? How can it be understood? One approach is to define happiness and examine its various dimensions, such as psychological, emotional, and physiological.  For example, career satisfaction is a crucial factor in achieving contentment. When people enjoy their jobs and feel fulfilled, they tend to report higher levels of delight. It's worth exploring the link between happiness and career satisfaction and how people can find meaning in their work.  Another idea of how to be happy would look at factors like relationships, personal growth, and achievement. Besides, the connection between money and happiness can also be a significant factor in the quality of life. Can you buy satisfaction?  The pursuit of happiness is a fundamental aspect of life, and analyzing its various dimensions can help us gain valuable insights into what leads to a happy life.

Happiness Essay Outline

An outline for a happiness essay serves as a roadmap for writers to keep their paper organized. It helps to break down researched content into manageable sections while ensuring that all necessary information is included.  The essay outline on happiness example might look something like this:

• Topic definition
• Topic importance
• Thesis statement
• Topic sentence
• Supporting evidence
• Concluding sentence, connected to your thesis
• Summarizing main points
• Final thoughts and future recommendations
• Encouraging readers to reflect on their delight

This outline provides a comprehensive format for an essay about happiness, ensuring that articles are well-structured, easy to understand, and cover all the necessary information.

Structure of a Happiness Essay

Happiness essay structure is critical to a successful article because it helps to organize the ideas clearly and coherently. It is easier for readers to follow and understand writers' perspectives on this complex and multifaceted topic if the essay has the following sections: Introduction:  provides context for the topic with a clear thesis statement. Body:  delves into the details while providing evidence to support the thesis. Conclusion:  summarizes the main points while restating the thesis statement in a new way. By following this structure, writers can produce compelling essays on happiness in life that engage and inform readers.

Happiness Essay Introduction

The introduction of a happiness essay is critical to setting the stage for the article’s body. Good introductions should have three key elements: a hook, background information, and a thesis statement.  The hook draws readers in and keeps them engaged, but a boring or generic one may make them lose interest. The background information provides context for the topic and gives the audience a better understanding of why the essay is being written. Lastly, the thesis statement states the writer's stance on contentment, providing a roadmap for the rest of the essay.  An essay about happiness introduction is an important part that sets the tone and lays the foundation for the paper. By following this structure, authors can ensure that the introduction of their paper is well-organized, concise, and effective in drawing the readers into their piece.

Happiness Essay Introduction Example

An introduction to your paper should be engaging, interesting, brief, and to the point. It clearly states the objectives of the research and introduces readers to the key arguments that will be discussed. Here is an example of a happiness essay introduction:

Satisfaction is never a straightforward and easily attainable idea. It has intrigued philosophers, religious figures, and people alike for centuries. Some say contentment is found inside a material wealth lifestyle, and others believe it is a state of mind or a result of spiritual fulfillment. But what is happiness, really? And how can we cultivate it in our own lives?

Happiness Essay Thesis Statement

A happiness essay thesis statement is the backbone of an article and a crucial element in your paper. A good thesis statement about happiness should be arguable, specific, and relevant to the topic. It is important for defining the scope of an article and highlighting its focus while also identifying what it will not cover.  Finally, the thesis statement tells readers the writer's point of view and sets a standard for judging whether the essay achieves its goal. By creating an effective statement, writers can significantly impact their paper's quality by providing direction and focus to the author’s argument.

Happiness Thesis Statement Example

This thesis statement defines the pursuit of delight and outlines its contributing factors. Here is an example of a happiness essay thesis statement sample:

True happiness comes from family, friends, and learning to be content in life, while money can only purchase momentary happiness.

Happiness Essay Body

A happiness body paragraph is a component of the body section of an article that provides evidence, examples, and supporting arguments to develop an essay's central idea. Good paragraphs cover a topic in-depth and engage readers, prompting them to reflect on what brings joy and how to pursue it. A paragraph about happiness should be well-structured and focused, analyzing factors contributing to contentment in a logical and coherent manner. A well-crafted essay body on happiness includes several paragraphs, each focused on specific aspects of enjoyment while supporting an article's overall argument. Following these guidelines, writers can create persuasive essay paragraphs.

Happiness Body Paragraph Example

Body paragraphs should provide a deeper understanding of the topic while engaging readers with relevant, thought-provoking information. Happiness body paragraph example:

Contentment brings a smile to our faces, peace to our hearts, and a skip in our steps. It's what many of us strive for every day, and it turns out it's not just good for our spirits but our health too! Studies have linked contentment to lower stress, reduced risk of heart disease, and elevated life satisfaction. Delight can come from doing what you love, being with loved ones, or having a sense of purpose. Or, it may simply be found in everyday moments like a sunny day, a good meal, or a breathtaking sunset. Although joy can be fleeting and affected by life events, we can still work to cultivate it in our lives.

Happiness Essay Conclusion

A conclusion is the last section of an essay that summarizes the main points while offering a final perspective on the topic. To write a strong conclusion on a happiness essay, consider these key elements: 

• summarize the main arguments
• provide closure
• include a final thought or reflection
• leave a lasting impression
• avoid introducing new information.

A good conclusion can make the difference between a forgettable essay and one that stays with the reader long after they've finished. Following these guidelines ensures that your essay conclusion about happiness effectively wraps up the argument and provides readers with memorable final impressions.

Happiness Essay Conclusion Sample

Conclusion helps readers better understand the topic by providing a sense of resolution or insight. Here is an example of a happiness essay conclusion:

In conclusion, delight is a difficult and multi-faceted concept that can influence various factors, including personal relationships, life events, and individual perspectives. The pursuit of contentment is a common initiative for all humans, and it is evident that becoming content requires a perfect balance and order of internal and external factors. This article presents evidence that helps you see clearly that contentment is not a fixed state. It is a journey that needs effort, reflection, and self-awareness to enjoy. I hope this paper has helped you realize a deeper understanding of this topic and become better equipped to embark on your pursuit of joy. 

How to Write an Essay on Happiness?

If you want to write an essay on happiness, remember that it can be a hard yet rewarding experience. Whether you are doing it for a class assignment, a job, a scholarship application, or personal growth, exploring what contentment means to you can be the journey of self-discovery.  You should clearly understand the topic and have a well-structured plan. The steps to effective happiness essay writing include defining satisfaction, conducting research, and organizing thoughts. When writing, it's crucial to consider factors that contribute to delight and obstacles that can hinder the process. Following the steps below, you can craft an article that effectively communicates your perspective on this topic.

1.  Pick a Topic About Happiness

Choosing a topic about happiness essay can be daunting, but with some guidance and creativity, you may find a subject that is both interesting and relevant. When brainstorming for happiness essay topics, follow these steps:

• Start with a broad idea related to your issue. Narrow the focus to a specific aspect, gather information, list potential cases, evaluate options, refine the matter, and check for relevance to your audience.
• Gather information, consider the different perspectives, and take note of the arguments you come across.
• Come up with five to ten potential concerns and evaluate each, asking questions such as if it is interesting, has enough information available, and if you can find a unique approach.
• Refine your chosen discussion to make it specific, focused, relevant, and interesting to your audience.

2. Do In-Depth Research

Gathering information from credible sources is crucial when writing an essay about happiness. Here are some tips to ensure that you collect accurate and relevant facts:

• Research from trustworthy sources like academic journals, books by experts, and government websites.
• Evaluate information's credibility and reliability. When you are reading, take notes on the information that you find. Write down the author, title, and publication date of each source to keep track of your research.
• Use multiple sources to broaden your understanding of your topic.
• Organize your research with a citation manager or bibliography.

Following these tips, you can delve into a wealth of credible sources for your happiness essays to elevate your article to new heights of insight.

3. Create an Outline for a Happiness Essay

Crafting an outline is essential in writing an essay on happiness and can give your work the structure and direction it needs to succeed. Here's how to create an effective happiness essay outline:

• Framework Start by outlining the main sections of your essay - introduction, body, and conclusion.
• Pinpoint your ideas Determine the key points you want to convey in each section.
• Supplement with specifics Add details that reinforce and support your ideas under each main point.
• Follow the guide Use the happiness essay outline example above as a starting point, but feel free to customize depending on the situation.

By following these steps and utilizing an essay outline , you'll have a clear map to guide you as you craft your paper, ensuring that your ideas are coherently organized, and your writing flows effortlessly.

4. Write an Essay About Happiness

In this essay about happiness, we will delve into the elusive and complex nature of this emotion. Here is an example to follow when you write your happiness essay.

Contentment is a subjective experience that varies significantly from person to person. It is often considered the ultimate goal of human life, and many people spend their entire lives searching for it. Despite its elusive nature, it is a crucial component of well-being and has been linked to numerous benefits for physical, mental, and emotional health. The reasons to smile or experience joy are varied and can be both internal and external. Some individuals find joy in the simple things in life, like being with family, pursuing their passions, or exploring new experiences. On the other hand, others may find it through accomplishing personal goals, acquiring material goods, or attaining financial security. Nonetheless, it's crucial to keep in mind that these external sources of happiness may not always be possible and may not alleviate suffering. Conversely, true joy comes from within and is characterized by a sense of being content, satisfied, and with purpose. It can be cultivated through mindfulness, gratitude, and self-reflection. By focusing on personal growth, forming meaningful relationships, and finding meaning and purpose in life, individuals, including children, can develop a deep sense of satisfaction that is not dependent on external circumstances and is not easily disturbed by life's problems. In conclusion, delight is a complex and multifaceted experience that both internal and external factors can influence. While external sources can bring temporary joy, true and lasting contentment can only be found within. Individuals can create a foundation for joy that will endure throughout their lives by focusing on personal growth and cultivating a positive mindset.

5. Proofread Your Happiness Essay

When proofreading your happiness essay, make sure to take your time and approach it methodically. Follow these steps:

• Read through the entire essay to get a sense of its overall structure and flow.
• Pay close attention to the introduction, as this sets the tone for the entire piece.
• Look for typos, grammatical errors, and awkward phrasing .
• Ensure your paragraphs are well-organized, with clear transitions between ideas. Check that your happy essay accurately reflects your thoughts and clearly conveys the message you want.
• Finally, read the paper out loud to yourself, or have someone else read it to you.

This can help you pick up on any errors that you might have missed during your initial proofreading. Finally, the article will leave a lasting impression on your reader and enhance your credibility as a writer.

Happiness Essay Examples

If you're looking to write truly captivating happiness essays, it's always helpful to seek inspiration from various sources. Consider checking out these excellent essay examples about happiness:  Happiness essay example 1

Essay example about happiness 2

Happiness essay sample 3

Essay on happiness example 4

Example of a happiness essay 5

They offer a rich tapestry of perspectives on what enjoyment truly means. Whether you draw on your own experiences or delve into the experiences of others, a happiness essay example will serve as a valuable resource as you strive to make your mark on this timeless topic.

Happiness Essay Writing Tips

When writing a happiness essay, there are key tips to keep in mind to help you create a compelling piece of work. Here are a few suggestions to get you started in happiness essays writing:

• Explore the concept from a cultural or historical perspective, looking at how attitudes towards your topic have changed over time across different societies.
• Consider how relationships, community, and social connections shape our enjoyment. How can these factors interact?
• Weigh the benefits and drawbacks of different approaches, such as positive or negative thinking, mindfulness, and self-care, offering a well-rounded perspective on the topic.
• Reflect on the connection between happiness and success, considering whether one necessarily leads to the other or can be pursued independently of success.
• Incorporate humor and lightheartedness into your writing, making your essay entertaining.

By going about integrating these unique tips into your writing day by day, you'll be able to craft essays on happiness that are both original and memorable, capturing the reader's imagination from start to finish. Students can explore a vast range of topics through our platform, from an essay about true friendship  and a  family essay to an illustration essay that will show how to convey complex ideas in a clear and engaging way.

Bottom Line on Happiness Essay Writing

To write a happiness essay, you should consider providing long and in-depth ways to explore what truly brings us joy. Instead of repeating common knowledge, take a personal approach and reflect on the things that delight you. Consider the fact that relationships, gratitude, mindfulness, and activities all contribute to shaping our joy. Your happiness essays should also showcase your introspective side. Examine any challenges or obstacles you have faced in your journey toward contentment. This will make your paper not only unique but also relatable and insightful. The goal is to create a piece that offers a fresh perspective on the concept of happiness and a true reflection of your experiences.

Buy custom essay online from StudyCrumb and get a happiness paper delivered on time. Top-notch quality is guaranteed!

Daniel Howard is an Essay Writing guru. He helps students create essays that will strike a chord with the readers.

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How to Be Happy: 23 Ways to Be Happier

The complete guide to boosting happiness, according to science..

Posted January 1, 2018 | Reviewed by Lybi Ma

• Happiness requires creating better work-life balance. It's impossible to be happy while being regularly stressed and exhausted from work.
• Thinking positively increases one's happiness as well as the ability to cope with stress.
• Changing one's physiology through nutrition and exercise can boost baseline-level happiness.

People often ask me: " What can I do to boost my happiness ? "

I tell them that there are tons of things you can do, and even though I've written a book about how to increase happiness now, in the technology age , I often can only recall a handful of strategies to use in the moment. So I decided to create this complete guide for how to be happy, according to science. If you use these 23 practices consistently, you are very likely to increase your personal happiness:

1. Find out what to do first.

How are you supposed to build the right happiness skills if you don't know which ones you are struggling with in the first place? This is why it can sometimes be helpful to take a quiz to explore your happiness strengths and weaknesses . Get a better understanding of what these skills are all about, and learn how to improve upon your weaknesses and build your "happiness strengths."

2. Give yourself a confidence boost.

Why would you bother increasing your happiness if you didn't think you could be successful at it? You wouldn't. That's why it's so important to build your self-efficacy —to prove to yourself that you can increase your happiness. The best way to do this is by starting with easier skills—skills like gratitude or prioritizing spending time doing fun things. Get a quick win, and you'll be more confident that you really can change your life.

3. Fuel your progress by learning how to feel better about yourself.

You wouldn't practice math to get better at cooking. And you wouldn't learn another language to lose weight. To be happier, you'll likely make more progress by focusing on the skills that are most closely linked to happiness. In my research, the skill that usually turns out to be most closely linked to happiness is positive self-views. Learning how to feel better about yourself —for example, by imagining your best possible self, noting your positive qualities, or identifying your strengths—can go a long way to increasing your happiness.

4. Create balance and overcome burnout.

How are you supposed to have the energy to be happier if you're stressed , exhausted, and miserable from work? It will be really hard. Building new skills that will help you be happier will take time and energy. So it's helpful first to create a better work-life balance.

5. Build a growth mindset for happiness.

A growth mindset refers to the belief that we can change ourselves. When we build a growth mindset for happiness, we believe we can change our happiness. This is super important because if we don't believe we can increase our happiness, we won't even bother to try.

6. Make positive memories.

Every region in our brains can be strengthened through practice. If our brains are really good at remembering negative things that happen, it can be useful to strengthen the regions of the brain responsible for remembering positive things.

7. Find those silver linings.

Everything we experience can be a bummer if we choose to see it that way. But when you search for the benefits or silver linings in your life, you may be surprised to discover a lot of good. Keep practicing to think positive and decrease the negative to cultivate happiness. Also, this skill has been linked to a better ability to cope with stress and be more resilient .

8. Take breaks from social media.

Evidence suggests that social media tends to have a negative effect on our happiness. By choosing to take breaks from Facebook—or changing the way we use social media—we can boost our happiness.

9. Spend smarter for more happiness.

How we choose to spend our money impacts what we can do and how we live in ways that impact how happy we are . When we choose a less fancy house or car—things that don't bring us much happiness—we have more money to spend on adventures or on gifts for friends: things that actually do make us happier.

10. Communicate kindly.

When we are kind to others, we feel better about ourselves. We can do nice things for others , be empathetic , or we can just treat each other with respect, communicating kindly rather than assuming the worst.

11. End your negative patterns of thinking.

Let's face it: Sometimes we are what's making us miserable. We just can't stop thinking about how so-and-so wronged us, or how our life didn't turn out as we hoped. Negative thought processes—like worrying, ruminating, self-judgment, and fearing rejection—just keep us miserable and unable to move forward. When you find yourself thinking negatively, pause and refocus your thoughts. In time, your brain will be able to do this more easily on its own.

12. Find clarity.

How are you supposed to move your life forward when you don't even know what you feel or why you feel it? To become happier, try to gain clarity on your emotions; find out what you're feeling and what caused those feelings.

13. Live your values.

When you start to explore yourself and your values, you may discover that you've known all along what would make you happy, but you're just not doing it. To be happier, get clear on your values so that you can live your life autonomously, according to your own principles and values.

14. Pay attention to the good.

Sure, sometimes life is hard. But by paying attention to the good, you can rise above it and be more resilient. When you find the good, savor the moment, and bring it with you to maintain happiness even during hard times. Or try thinking about a time in the future when you'll feel better.

15. Use your imagination to create the life you seek.

Did you know that your brain has a difficult time differentiating between things that happen in your imagination and things that happen in real life? So when you imagine something—even happiness—your brain acts as if it's real. We can use imagination to help create happiness out of thin air and enjoy our experiences more.

16. Stay mindful.

Sometimes we want to escape. The world seems dark and scary, but by practicing mindfulness we experience more fully both the positive and the negative—we are more fully engaged in our lives.

17. Explore what happiness means to you.

We all define happiness in different ways. When you know what happiness means to you, you'll have an easier time finding it. So explore happiness—what it means, what it looks like, and what it feels like—to more easily create happiness and live a life filled with more purpose.

18. Go after life.

How are you supposed to change your life by doing the same things you've always done? It's pretty tough. Instead, push yourself to overcome fear and approach life with enthusiasm. Try "doing the opposite" to see how it feels and to make your brain more flexible.

19. Speak up and be yourself.

When we let people walk all over us, we're unhappy. But when we advocate for our own needs assertively and express ourselves, we feel more in control of our lives. Learning how to express yourself can help you overcome interpersonal challenges, which can make you unhappy.

20. Find your purpose.

We all want to feel like we made some sort of positive impact in this world, but sometimes we are uncertain of the type of impact we want to make. Explore exactly what gives you a sense of purpose and how you want to pursue this purpose to give your life a greater sense of meaning.

21. Build meaningful connections.

Did you know we enjoy just about everything more when we do it with others? This is why one of the best things you can do for your happiness is to build meaningful relationships and social connections. To strengthen these relationships, practice kindness and gratitude towards the people you care about.

22. Get off the hedonic treadmill.

The " hedonic treadmill " refers to the tendency for us to return to our original happiness level over time. To boost your baseline-level happiness, you can try changing your physiology through nutrition and exercise. To maintain your happiness, you have to get out of your comfort zone and keep adding variety to your happiness plan.

23. Hold yourself accountable.

We are more likely to do the things we say we're going to do if we schedule time in our calendars to do them. We can also more easily stay on track if we get accountability from others. So if you really want to live happily , don't let yourself get away with being unhappy.

Tchiki Davis, Ph.D. , is a consultant, writer, and expert on well-being technology.

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Be Yourself Essay | An Essay On Embracing Your True Self and Love Yourself

December 30, 2021 by Prasanna

Be Yourself Essay: We were born with a secret; all of us have always been mired deep down in the ocean of our own internal storms, our thoughts carved into the whiteness of our souls. Each one of us takes their own path on their journey of self-discovery, but what lets us through is this emotional journey that sets the stage for who we have become right now, and it might never happen again. This essay outlines the reasons why you should be yourself and love yourself.

You can also find more  Essay Writing  articles on events, persons, sports, technology and many more.

How To Embrace Your True Self?

The future is bright for those who embrace their true self and are unafraid of a free market in which they can pursue their dreams with ease. Be curious about what’s happening in the world, practice mindfulness to be aware of your thoughts, feelings and actions. The reason we may not embrace our true selves is that life is dictated by societal norms. We were not living up to how the world wanted us to be. We weren’t fulfilled; it’s an empty feeling that isn’t filled with happiness. There is fear in not understanding who we are, or what our true potential is, so how do we embrace ourselves free from prejudice and expectations? There is one important step that everyone can take to be their best and most true selves every day.

Today, society thinks that it is important to be like everyone else and alter their true selves in order to fit into a certain “mold”. You should not be afraid of being “different” and embracing your true self. In the future, we will hopefully learn how to accept each other’s differences and embrace people from various cultures and backgrounds. Lastly, understand what is truly unique about you and start reflecting on questions like these:

• What would I be to others if I didn’t care about everything they say?
• What would I see and experience if I accepted the way I am?
• Am I here because of what I have achieved, or what I choose to achieve?
• Do I have the right to look back and call myself a good man or woman?
• What motivates me the most?

Being Yourself Is The Key To True Happiness

One of the most important things you can do in your life is to love yourself. Self-love is different from self-centered. In order to stay the person that you want to be throughout your entire journey, you have to be truly happy with who you are. When we are compassionate and loving towards ourselves, we are able to free ourselves from holding on to judgements about who we think we should be. We need to let go of that idea of having a particular image or desired outcome when it is actually up to us as individuals to define ourselves and run with it. We are learning to be who we want to be, in the way that we want.

In order for this movement of self-love to work in your favor, you need to genuinely love every part of you, right now. It does not make sense to hang on to what is no longer useful to you. Remember, you may have issues with forgetting who you are and what your priorities are at this moment in time, but we can take steps to fix this. Let’s start by loving from our heart, rather than making judgements about who we are or what our beliefs and behaviors are. This is the true apology for all the ‘dog eat dog’ behavior that many of us think is ‘okay’.

Finding Your True Identity And Purpose

Experiencing and educating oneself on the importance of finding one’s true self is no easy feat. However, in a world where our natural talents are stolen from us by technology and ever-changing lifestyles, it can feel like an uphill battle. Be yourself and love yourself for all of your endless potential. The future is bright for embracing your true self and discovering the people that surround you.

• Acknowledge your talent and unique worth –  When self-acceptance is received through the lens of confidence, other people are naturally drawn to the individual. We all have a unique set of skills and gifts that make us who we are, and it is so important to accept our beliefs and values every day. It can be tough to break out of society’s mold and remember your worth. It can be easy to abandon our standards of being a good person. Don’t let society beat us down, assess our abilities and motives with criticality, listen to your inner voice and lastly, respect yourself.
• Believe in yourself – This is a powerful quote that means you should have faith in your abilities and skills. It also means that you should have confidence in your decisions and the actions you take. We need to believe that all humans have limitless potential. All of us are beautiful, smart, strong and all-encompassing in our own unique way.
• Invest in yourself – This can be done through joining clubs, attending seminars, reading books, or just doing general self-reflection. It is important for people to invest in their needs because needs are often overlooked and not addressed.
• Reject any role models on social media who make you feel bad about yourself, because everyone is unique in their own way. It is okay to celebrate the people we idolize, but we also need to celebrate who we are at the same time.
• Find an activity you love and stick to it, but don’t do it to make yourself feel better, do it because it makes you happy and helps you figure out your limits and what makes you strong. It takes time to grow into yourself.

How To Act With Integrity And Improve Intellectually

The future may sound scary, especially for teenagers. But it doesn’t have to be that way. Everyone has a natural tendency to lose sight of themselves, their interests and what they have to offer; not because we’re not special, but because we’ve lost our purpose in life. We forget how much other people care about us and how much good we can really do as one single person while being humble and honest with ourselves.

Mental Health And Cognition

Mental health is often overlooked, but it may be one of the most important aspects of having a happy life. Embracing your true self can have profound effects on mental health that people often don’t expect. Instead of trying to please everyone else, focus on self-care, whether it’s changing what you eat or doing an exercise. Pursuing these habits may seem tough at first, but they will give you the feeling of satisfaction like nothing else ever will. When you have a healthy mindset, you can make even the most difficult things seem easy to accomplish.The main difference between self-improvement and mental health is not whether or not something can cause a problem; it’s whether or not that problem is worth the struggle. Fight for your interests, relationships and goals.

How To Stay Motivated During Difficult Times

Not only is it hard to stay motivated, but it can also be hard to keep up with what we need to do. This feeling of exhaustion and overwhelm can lead us to give up on our goals and put things off until later. The solution is realizing that this isn’t an uncommon experience. It’s totally normal for people to feel unmotivated at times, and there are ways we can work through these feelings so they don’t stop us from achieving our dreams. There’s always a light at the end of the tunnel, no matter how dark and ugly it seems.

How Do I Stop Belittling Myself?

This type of self-talk is called “self-criticism” and is a very common response to stress. One way to do that is by finding empowering thoughts in your life. For example, look at all the skills you have, or think about how much you have already accomplished in your life. Also, instead of focusing on changing your entire attitude about yourself, try to change one thing at a time. For instance, if you want to stop talking down to yourself, try listening to your thoughts and catch yourself saying something negative about yourself. If this happens, stop yourself and change the sentence in your head to something more positive.

Conclusion on Be Yourself Essay

We live in a world of uncertainty and change, but that doesn’t mean that we should be scared or give up hope. The future is what you make of it. And the more you take care and invest in yourself, the more satisfied and fulfilled you will be. And regardless of how our society evolves, it’s important to embrace and love your true self.

FAQ’s On Being Yourself

Question 1. What does it mean to be yourself?

Answer: It means to be happy, content, and excited about life. It means being present in the moment, not dwelling on the past or obsessing over the future. It means committing time to your passions and interests. It also means looking at what you have- not what you don’t have- and embracing your strengths and working on your weaknesses.

Question 2. Why is it important to be yourself?

Answer: One of the biggest things in life is to be yourself. We all have our own personality and quirks that make us unique individuals. Hence, it is important to be true to oneself.

Question 3. How can I be my own person?

Answer: You are born as a blank slate. As you grow up, you become the sum of all the experiences you have had. Your personality is shaped by everything that has happened to you, and it is up to you to decide what sort of person you want to be.

Question 4. Why is it so hard to be yourself?

Answer: Many people have a hard time being themselves because they are afraid of what other people think. They are afraid of being judged by their peers. When you are true to yourself, however, you feel liberated and alive. The amount of happiness that can be gained from doing this outweighs any judgment that may come your way.

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University of Notre Dame

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Tackling the Personal Essay: Tips from a Notre Dame Admissions Counselor

Published: August 30, 2024

Author: Zach Klonsinski

If you ask almost any admissions professional which part of reading applications is their favorite, it’s likely their answer will be a resounding, “The essays!” Essays are where we get to engage with students’ hopes, fears, dreams, life experiences (and more) in their authentic voice. We are humbled every year getting to “meet” all the incredible young people who are applying to Notre Dame through their essays!

Yet, writing an essay introducing yourself can be really hard. Maybe you’ve never done so before, or you haven’t for a really long time, and often it will seem really awkward. That’s OK!

It feels hard because it is–or at least it can be.

Don’t worry, though! I love sharing tips with applicants about the personal essay that will hopefully help you see it as an opportunity to learn more about yourself and then share that discernment with the colleges who will be fortunate enough to receive your application!

Getting started

The easiest way to get started is by simply brainstorming! I love using pen and paper (I’m anti-pencil, though I realize that may be a divisive opinion). The physical materials help me feel less constrained by technology, though you may find the technology comforting.

Use bulleted lists or short phrases to capture ideas, life experiences, values, and more. Every day, set aside five minutes to write about yourself or your college discernment process without stopping to think. Where does your mind lead you when you get out of your own way?

Ask your friends and family to help you identify values that are important to you or things that make you.. well… you! Often it’s easier to highlight and say nice things about someone else than it is ourselves, so lean on those who know you well!

Group these collective nuggets to see if any patterns or stories emerge. Do you see any prompts on your application that align with your brainstorming? The Common Application, for example, has seven to choose from, including a make your own prompt! Start writing on one that makes you pause, as that means you might have something to say! Don’t be afraid to go longer than your word count or to use an atypical form of writing.

While that specific level of chaos may not work for you, I always recommend staying away from sentences and avoiding constraining yourself while writing because…

Editing is more than spelling and grammar!

When we want to “edit” something, it can be tempting to start–and just as quickly end–with spell check. (Yes, your essay should have proper spelling and grammar, but please know we are not reading your essay with a red pen “grading” every single comma.)

What is far more important–though also far more intimidating–is your essay’s content.

What really improved my writing actually had nothing to do with me–rather, it was finding trusted editors to give me honest and constructive feedback. While it’s tempting to have your best friend or family member read your essay, I’ve found my best editors possess a strong rhetorical mind, ask thoughtful questions, and are not afraid to tell me when something isn’t working the way I think it is.

This may describe someone close to you, but maybe not. Maybe there’s a classmate or teacher who you have always admired, even if you don’t know them that well. Editing is an incredibly vulnerable process; don’t be afraid to lean into that vulnerability! I promise that a strong editor who works with your voice and style–rather than rewriting your essay how they would have–will help bring forth an authentic essay you didn’t even realize you could write!

Speaking of, authenticity will lead to your best essay

The best application essay is the one that helps us get to know you. Period. Full stop. Any topic can be a good topic, any topic can be a bad topic. At the end of the day, the topic you choose to write about is only a gateway to help us get to know you!

Let’s think of it another way. Say you printed out your essay at your school, without your name or other identifying information on it, and someone who knows you picked it up and read it. If they said, “I bet this is (your name)’s essay,” I can already tell you’re on the right track. There’s something truly you about it!

Where can I find more about writing application essays?

I’m so glad you asked! On our On-Demand Sessions webpage , you can find a number of helpful recorded sessions from our College Application Workshop series. One of them, co-presented by yours truly, is called “Crafting the Perfect College Essay”. My colleague Maria Finan and I present our own tips and tricks for about 20 minutes and then take questions from a virtual audience for the remainder of the 45 minute session. I invite you to check it out, as well as the other sessions we have recorded!

Ready to Write Your App Essays? Advice from an Admissions Counselor on the Notre Dame Supplement

Zach Klonsinski is a senior assistant director with the Office of Undergraduate Admissions.

He is the regional counselor for Minnesota, Missouri (Kansas City), Wisconsin, Rwanda, Kenya, France, Portugal, Spain, Andorra, Monaco, and China - Beijing

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Essay On Happiness – 10 Lines, Short And Long Essay For Children

Key Points To Remember When Writing An Essay On Happiness For Lower Primary Classes

10 lines on happiness for kids, paragraph on happiness for children, short essay on the importance of happiness for kids, long essay on happiness in english for children, what will your child learn from the essay on happiness.

The importance of happiness in life  cannot be negated by any means. It is a feeling we experience when we are full of joy. We feel happy and content when we accomplish something in life, get something new like a car, or house, a job, an admission, etc., visit a new place with loved ones, have quality family time, or get praise for our deeds. But, in the case of kids, they find happiness in trivial things, which for them, mean a lot. For instance, playing hide and seek, ludo with parents, visiting a park with grandparents, their favourite dish for dinner, an outing with family, bedtime story, a warm embrace, etc. Writing an  essay on happiness for classes 1, 2 and 3 kids  will allow them to explore their version of happiness and simultaneously learn the art of writing. This article comprises many such essays for your reference on the topic.

Writing an essay on happiness  for kids is tricky as they might not find the right expression to do it. Here are some key points for kids that they can use in writing an amazing essay on happiness.

• Write an introduction explaining the concept of happiness.
• Kids must write their definition of happiness and what makes them happy. They can recollect some old memories and write about them too.
• The essay should be written in simple sentences.
• The conclusion must summarise the topic well.

Not all words can catch the real essence of happiness, as the  importance of happiness  is beyond any expression. When kids write an  essay for classes 1 and 2  on this topic, they should explain their understanding of this emotion well. Writing in points is advisable for small kids at the learning stage of sentence construction. Given below are 10 lines on happiness for their reference:

• Happiness comes with the feeling of inner joy and satisfaction.
• Happiness spreads positivity and cheers all around.
• One can not learn happiness; it is an emotion to experience.
• To be happy, one need not be wealthy.
• Happiness cannot be stored or measured but can be shared or spread.
• Everyone has different things that make them joyous.
• No one can steal happiness; it’s something that stays within.
• Even a simple act of kindness or help can make an individual happy.
• Virtues like sharing and giving can make one content and happy.
• The UN declared 20th March the International Day of Happiness to strengthen the importance of happiness in life.

Happiness is a very common topic to be given to the kids in primary classes. Beyond complex statements, teachers expect them to write their understanding of happiness in simple sentences. Here is a paragraph that your kids can use as a reference.

Happiness is the most important thing in life. It is an emotion that can only be felt or lived. As human beings, we feel happy when we feel satisfied and content inside. I feel happiest when I play with friends in school and at home or go out with my parents on weekends. Family time makes me very happy. I feel happy when my mother hugs me before seeing me off to school. I feel happy when my father drops me at the bus stand before going to the office. I feel happy when we all sit together at the dinner table and share our day’s activities.

When students advance academically, they will be expected to write a short essay on the topic of happiness. Kids can refer to the template below to get some ideas and new points to mention.

Happiness is an emotion that an individual can only feel and showcase in actions. Many things make a person happy in their life. It can be a new home, new car, new dress, new toy, etc. But, in my case, I feel happy when I do good in my studies and my teachers, parents, and friends compliment me for the same. I want to achieve great success in my studies in my life and make my parents and teachers proud. My mother and father have many dreams regarding my future, and I would like to fulfil all of those and make them and myself happy. For me, the sense of achievement in life brings happiness and satisfaction. I feel happy when I learn new things in life and get motivated. I have understood that only you can make yourself happy, and I want to make myself happy with my hard work, passion, and achieving a sense of purpose in life.

An  essay for class 3 on happiness should be more detailed and have a clear perspective of the child’s experience. It can have many sub-heads for a better explanation of the topic. Given below is the template for their reference.

Life without happiness is dull and monotonous. Happiness is the key to everything, and it spreads positivity within us and to the people around us, and we cannot undermine its value. We should strive to achieve absolute happiness to lead a meaningful life.

Happiness And Its Benefits

Happiness is the reason to lead a fulfilling life. It is a state of mind that everyone should maintain and strive for. When we have a happy nature, we emit a positive vibe that attracts many optimistic people around us. Scientifically, a happy person leads a healthy life. Happiness keeps our heart health in check, our immune system stronger, and helps us fight negativity easily. Our doctor has asked my grandfather to laugh and stay happy to combat his health issues. He said you would not need these many medicines if you stay happy; you can get well naturally. As per him, a happy person can manage stress well and live a longer life. Happiness increases our motivation to do things better and take on new challenges head-on in life. Happiness is contagious; if we are happy, we can keep our loved ones happy too.

Discover The Inner Happiness

Happiness is the most basic thing that can be achieved with minimal effort. The key is discovering your inner satisfaction and joy, which can be done naturally. Finding what makes you happy is essential. It can be anything, studies, singing, dancing, etc. Drawing, giving food to the needy, and dancing makes me feel happy. My father has told me that if you feel happy doing something, you will excel. He said, when our minds and souls feel satisfied, the result of that action is always positive and worth mentioning.

Is Money The Key To Happiness?

Well, for some, it can be. But in real life, happiness is not subjected to having good money. Small things can make you happy. Delicious food, good friends, and relaxing family time can make anyone happy. I feel happy when my mum makes delicious pancakes on a rainy day, which don’t cost much. How you choose to see life decides your real happiness. Being happy is in your hands.

Ways To Keep Yourself Happy

• Pursue your hobby:  Do whatever you like in your free time to boost your happiness. It can be painting, dancing, skating, swimming, or spending time with friends and family.
• Count your blessings:  Be thankful and count your blessings in life. Remember what you have and not what you don’t.
• Have positive thoughts:  It is a popular belief that “your thoughts make you”. So think good and positive about everything and everyone. And, you will be able to live with contentment.
• Take one day at a time:  Don’t stress too much about the future. It will take its sweet time to happen. Live in the present and cherish every moment.

The most important thing your child will learn is the value of happiness in their life. They would learn to find joy in small moments in their daily activities and will also learn to structure such essays well.

1. Why Is It Important To Keep Yourself Happy?

Happiness leads to a fulfilling life and healthy. If we stay happy, we can keep everyone around us happy and cheerful.

2. How To Attract Happiness And Make It Last Longer?

Happiness is the most inexpensive virtue of life and can be explored in many ways. Our hobbies, likings and day-to-day activities can make us happy. Helping others and sharing can attract happiness in our life. We need to keep doing what is beneficial for our happiness and others around us to make it last longer.

Happiness can’t be bought but lived and felt. We all need to understand this to make our kids understand the same, and there is no better way than writing to make them learn.

How to Write An Essay On Honesty for Children Essay On Good Manners for Class 1, 2 and 3 Kids Essay On Kindness In English for Lower Primary Classes

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How to be Healthy Essay

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Introduction

Keeping fit, eating well, maintain a healthy weight, getting enough sleep, lifestyle choices.

Almost every person hopes to have a long, healthy life. However, many persons do not recognize the fundamental life choices that when made, can enable them live healthy, and often take these choices to be sacrifices that are not worth making. Choosing to adopt a healthy lifestyle has several benefits to the body such as a significant improvement of life expectancy, having a life free of disease and ailments, having a fit body, and the overall well being of the body.

Today, most of us focus on making outside changes in order to look healthy, such as using cosmetics. What we do not realize is that what we put in our body and how we handle it ultimately determines how we look, feel, energy levels, and the general health of the body. In order to be healthy, a person does not necessarily have to make radical changes to the lifestyle, rather, it involves making simple small changes to everyday life.

Changes such as taking the stairs instead of the lift, adding a fruit to a meal, having a glass of water at every opportune instance, and eating snacks in moderation are just some of the few steps to having a healthy life. In order to live healthy, a person should focus on keeping fit, eating healthy, checking on their weight, getting enough sleep, and avoiding risky behaviors such as smoking and taking alcohol in moderation.

One of the greatest impediments to living healthy is the lack of physical activity. Although many people recognize the benefits of keeping fit, they avoid it either because they think it is a waste of time, or they are used to a sedentary lifestyle. The truth is, the more a person engages in physical activity, the healthier they become.

Physical activity does not have to be vigorous, in fact, even simple activities such as gardening, walking, and partaking in domestic chores can greatly improve one’s health. Even recreational activities such as cycling, dancing and swimming can help in keeping fit.

The benefits of physical activity include a reduction of the risks of heart diseases and diabetes, improvement of mental health, strengthening of bones and muscles, and helping with a number of health niggles such as digestion and poor posture, among other benefits.

Eating well entails striving to have a balanced diet at all instances. A good diet not only helps in weight management, but it can also improve a person’s health and the overall quality of life. Every meal should include plenty of fruits and vegetables, grain products and legumes, but less of foods that contain more calories and fats. Although proteins rich foods such as meats are important to the body, they should be taken in moderation, and the focus should be on leaner meats (mainly white meat) and foods with little or no fat.

Consuming dairy products with little or no fats, such as skimmed milk, is another simple plan for reducing the quantity of calories entering the body. Eating habits such as eating while one is not hungry, skipping breakfast, and eating fast should be avoided. A person should also strive to drink as much water as possible since the body requires at least 8 cups of water each day.

One major step to being healthy is to maintain a healthy weight, and this may entail shedding off excess weight, gaining weight for underage persons, or maintaining that ideal weight. Eating right and participating in physical activities can go a long way in having a healthy weight and avoiding the health problems arising from being overweight.

To avoid being overweight or to shed off the extra pounds, a person should avoid high-calorie foods, or consume them in moderation and partake in regular physical activity. Trying to gain weight can be more difficult than losing weight. In gaining weight, one must not focus on consuming junk foods or snacks as this can clog the arteries and lead to heart diseases. Calories and fats must be obtained from healthy foods.

Failure to have enough sleep can have a negative impact on a person’s life, for instance, people who sleep less than seven hours a day are more exposed to catarrhal diseases than those who sleep for at least eight hours. The need for sleep varies among different persons, therefore, one should determine his/her own sleep requirements, and strive to have adequate sleep every day. As a caution, alcohol, or any other drug, should not be used to induce sleep as this would only lead to a pass out, not sleep.

Lifestyle choices such as avoiding cigarettes, avoiding excess calories from alcohol, sugar and fats, reducing the intake of high-fat foods, and partaking in physical activities should be emphasized on a day-to-day basis. Although alcohol has been found to be important to the body, it should be taken in moderation as it exposes the body to harmful compounds (cigarettes have the same effect).

All of us aspire to be healthy and engage in different activities to achieve this objective, however, there is no single way of ensuring that we are healthy for the rest our life. A healthy life is a cumulative product of various activities as outlined above, and discarding certain choices. The activities outlined must be observed on a day-to-day basis, and this does not have to mean making drastic changes, it is the simple, small changes that lead to a healthy life. In fact, drastic changes can lead to failure, or other side effects.

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More From Forbes

The rise of smishing: what it is and how to protect yourself.

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Navid Ashroff is the CTO of TrueDialog , an award-winning SMS marketing platform. He has been coding since 1984.

Smishing is a cyberattack where scammers target individuals through SMS (commonly known as text) messages. The strange-sounding name is a merger of “SMS” and “phishing” because of the communication channel through which the crimes are carried out.

The goal of a smishing attack, as with most forms of social engineering, is to trick victims into taking certain actions that will benefit the scammer. In most cases, this involves giving away personal or financial information. For example, a smishing message might appear to come from your bank or utility company and request that you update your billing information.

Other times, a smishing message takes a simpler and more benign form. Rather than posing as official messages from a trusted source, it could simply say, “Hey.” Recipients respond to these messages thinking that they’re from a friend or acquaintance. The scammer would then carry on a conversation to build trust with the victim before asking them for money.

Company employees have often reported getting texts from their boss or CEO saying they are in urgent need of help and requesting the employee go buy gift cards to help the boss out. This, of course, preys on the employee's desire to do well at work.

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In yet another version, smishing messages could look like an official message from a shipping company. Included in the message would be a “package tracking” link that would actually download invasive software when clicked.

The Thriving Economy Of Smishing

Smishing is a growing problem worldwide because it’s so effective. Research shows that only about 35% of people know what smishing is , so there’s less scrutiny of text messages than with other channels like email. Combined with the high response rates that text messaging typically generates, it’s enabling scammers to wreak havoc.

While the financial impact of a smishing attack varies, the average damage to an individual is $800. Given the vast number of people who fall victim to smishing each year, scammers are bringing in millions of dollars. And scammers are going to great lengths to keep their ill-gotten economy going.

In one case, two criminals in the U.K. installed a fake cell tower that allowed them to bypass the filters that mobile phone network systems use to detect smishing messages. The expense of this endeavor, not to mention the effort and technical knowledge required to pull it off, underscore just how significant the benefits are for scammers.

How SMS Providers Can Help

While individual phone users are ultimately responsible for how they engage with text messages, it takes a team effort to protect us all from threats like smishing attacks. SMS providers help the cause by refusing to accept accounts with free hosted email addresses such as Gmail and Yahoo. Scammers often use these platforms to create their fictitious accounts, so it’s an effective way to stop them before they can even get started.

Another effective strategy is for SMS providers to vet every company account that has been successfully created to ensure they are legitimate. This would involve a manual verification where a company representative call

Carrier Compliance Is Crucial

There are also protocols in place to help carriers reduce the prevalence of smishing. The first is 10DLC, which is the process of registering 10-digit long code (10DLC) phone numbers with a third-party organization called The Campaign Registry in order to send mass text messages in the United States.

As part of the registration, The Campaign Registry reviews each company’s reputation and eligibility. This step helps to catch scammers or at least limit their ability to reach users.

Another way that carriers help limit scammers is by investigating accounts when they are reported as junk and then blocking those that violate policies and laws.

Corporate Smishing Security Training

A final, and one of the most important, players in the battle against smishing is corporations. A successful attack can potentially expose data like the personal information of thousands of customers or employees. All new hires at all levels should be alerted to potential attacks on LinkedIn or other social media statuses and employment updates. Attackers comb social media sites for any such update, research the executives and management structure of the new company and impersonate senior members of your branch and/or department. By deploying smishing simulations to their employees, a corporation can gauge awareness, find vulnerabilities and provide security awareness training.

Even with effective training, smishing attacks will sometimes succeed. Corporations should create a safe space for employees to report issues. If those who fall victim to an attack are punished, people will be less likely to speak up.

What’s important is that your employees understand how devastating smishing attacks can be. As each of us becomes more vigilant and cautious, the risks decrease for everyone.

What To Do If You’re Smished

Here are a few simple steps to take if you think you’ve been targeted.

Don’t reply. Responding to random texts or even typing the word “STOP” to block future messages confirms your phone number is active, which can bring more attacks.

Don’t get in a rush. Many smishing messages use urgency to trick you into taking unwise actions. If something feels fishy, take time to assess it.

Verify the number. You can easily unmask a smishing text by directly calling the merchant or organization or person that purportedly sent the text. Your company should maintain a directory or “safe list” of executive and management numbers, which you should always verify against. Unless there is a device compromise, the source number of the scammer’s messages will be different from the person or entity they claim to be. Calling the impersonated individual directly can confirm that they, in fact, did not send you the fraudulent message.

Report the message as junk. The message will be deleted from your device and sent to your carrier and phone manufacturer for analysis, helping get more scammers blocked and future smishing messages detected by filters.

Smishing is among the fastest-growing forms of social engineering. It's important to stay informed and cautious.

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Moms, do you prefer 'family time' or 'alone time' on Mother's Day?

Mother's Day is a day to celebrate mom and make her happy.

But, what makes mom happy? That's the first question you've got to answer.

One secret to achieving the perfect Mother's Day is figuring out what kind of day you want. As a mom: Do you want quality time with the kids, or do you want a little time to yourself?

Some mothers revel in family time on Mother's Day: the breakfast in bed with sticky jam-finger hugs, a big family brunch with mimosas and lively conversation, and maybe a family hike or game night to top off a day of family togetherness.

For others, the definition of a perfect Mother's Day is time alone. Yes, this mom loves her kids, but as the saying goes, absence makes the heart grow fonder. Give her a quiet hotel room, or just take the kids out of the house for a couple hours so she can enjoy a cup of coffee in peace without having to reheat it in the microwave three times.

Some moms want a lot of attention and fanfare on Mother's Day, and others would prefer to ignore the holiday altogether and just have a normal day.

They key to happiness is figuring out which kind of mom you are.

And then, of course, you need to communicate your perfect Mother's Day plan to your partner and/or children, because waiting for them to intuit what you want is about as effective as waiting for that cup of coffee to reheat itself.

More Mother's Day inspiration

• It's not too late! 43 thoughtful Mother's Day gifts you can get now
• 30 movies to watch on Mother’s Day that celebrate motherhood
• Overwhelmed this Mother's Day? Read inspiring words from other moms — and share your own

Whichever kind of Mother's Day you crave, hope you enjoy it!

Rebecca Dube is the Head of TODAY Parents, Digital, and a mom of two boys. A veteran of newspapers and wire service journalism, she loves working for TODAY Digital. Follow her on Threads .

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To the Editor:

Re “ Trump Can Win on Character, ” by Rich Lowry (Opinion guest essay, Aug. 28):

I have long wished that The Times ran a humor section. With the publication of Rich Lowry’s essay, it appears that my wish has been granted.

What could be funnier than the thesis that Donald Trump — with his convictions on 34 felony counts for fraud, his civil judgment for sexual assault and defamation, his bragging about grabbing women, his phony university diploma mill, his phony charitable foundation and his never-ending litany of lies — could beat anyone on the basis of character?

Mr. Lowry should write for the late-night comics.

Norm Tabler Carmel, Ind.

In his essay, Rich Lowry of National Review outlines a strategy for Donald Trump to defeat Kamala Harris. But what Mr. Lowry fails to do is to articulate why anyone in his or her right mind would want Mr. Trump to be re-elected.

This isn’t just a Democratic talking point. Staunch conservatives such as Michael Luttig, Liz Cheney and George Conway condemn Mr. Trump as a threat to our republic’s institutions. The National Review as a conservative publication should be leading the charge against Mr. Trump. Its — and Mr. Lowry’s — failure to do so no doubt causes William F. Buckley Jr. to be spinning in his grave.

Scott Schrum Seattle

It’s quite telling that in Rich Lowry’s piece he avoids discussing Donald Trump’s own character, a topic on which there is little dispute, even among Republicans — and on which Kamala Harris prevails dramatically. There has never been a president with a lower character than Mr. Trump, and it is obvious that Mr. Lowry knows this — thus he avoids the comparison.

David Harris West Chester, Pa.

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