The Happiness Equation

1. Happiness is a choice: Be happy first, then success follows

Be happy first.

Reverse the happiness model. Most people believe that success leads to happiness, but this model is broken. Instead, start with being happy, and you'll find that success follows naturally. When you're happy, you're more productive, creative, and likely to achieve big successes.

The science of happiness. Research shows that happy people are 31% more productive, have 37% higher sales, and are three times more creative than their counterparts. By choosing happiness first, you open up your learning centers and become more effective in all areas of life.

Implement happiness habits. To increase your happiness, try these proven techniques:

• Take three walks per week
• Write about positive experiences for 20 minutes
• Perform five random acts of kindness weekly
• Unplug completely from technology regularly
• Find your "flow" state in challenging activities
• Practice 2-minute meditations
• List five things you're grateful for each week

2. Do it for yourself, not for external validation

Do it for you.

Intrinsic vs. extrinsic motivation. When we focus on external rewards or validation, we often lose our inherent interest in the task. Studies show that people who are intrinsically motivated produce higher quality work and enjoy it more.

The danger of external goals. Constantly setting and achieving external goals can lead to a never-ending cycle of dissatisfaction. Instead of chasing the next promotion or accolade, focus on personal growth and fulfillment.

Find your ikigai. The Japanese concept of ikigai, or "reason for being," is crucial for long-term happiness and fulfillment. Identify what you love, what you're good at, what the world needs, and what you can be paid for. The intersection of these four elements is your ikigai.

3. Remember the lottery: Appreciate what you have

Remember the lottery.

Cosmic perspective. We live on the only known planet that can support life, and most people who have ever lived are already dead. By simply being alive, you've already won the cosmic lottery.

Combating negativity bias. Our brains are wired to focus on problems and threats, a trait that helped our ancestors survive. To counteract this, consciously practice gratitude and appreciation for what you have.

Practical gratitude. Implement these strategies to cultivate appreciation:

• Keep a gratitude journal
• Practice mindfulness to savor everyday moments
• Regularly express thanks to others
• Volunteer or help those less fortunate
• Reflect on past challenges you've overcome

4. Retirement is overrated: Find your ikigai (reason for being)

Never retire.

The problem with traditional retirement. The concept of retirement as we know it is relatively new and based on outdated assumptions. Many retirees find themselves bored, unfulfilled, and even depressed.

Work provides crucial benefits. Beyond financial compensation, work offers:

• Social connections
• Structure and purpose
• Mental stimulation
• A sense of contribution to society

Redefine retirement. Instead of stopping work entirely, aim to transition into work that aligns with your passions and values. This could mean:

• Volunteering
• Mentoring
• Starting a new business
• Pursuing a long-held interest or hobby
• Working part-time in a field you enjoy

5. Maximize your time by making fewer decisions

Fewer choices means faster decisions.

Decision fatigue. Every decision we make depletes our mental energy, leading to poorer choices over time. By reducing the number of decisions we make daily, we can preserve our mental resources for what truly matters.

Strategies for reducing decisions:

• Establish routines for daily tasks (e.g., what to wear, what to eat)
• Use the "good enough" principle for minor decisions
• Delegate or automate repetitive decisions
• Set clear priorities and use them to guide choices

The power of limitations. Counterintuitively, having fewer options can lead to greater creativity and productivity. Embrace constraints as a way to focus your energy and produce better results.

6. Create space in your life for creativity and productivity

You must make a quiet space for yourself where you will be undisturbed.

The importance of space. In our hyper-connected world, it's crucial to create periods of uninterrupted time for deep thinking, creativity, and rejuvenation.

Strategies for creating space:

• Implement regular "digital detoxes"
• Practice mindfulness or meditation
• Schedule blocks of uninterrupted work time
• Create a dedicated physical space for focused work or reflection
• Use the "3 B's" method: Find inspiration in the Bus, Bath, and Bed

Balancing productivity and creativity. Use the "Space Scribble" concept to alternate between periods of intense focus (Burn) and relaxation (Space). This balance allows for both high productivity and creative breakthroughs.

7. Take action to build confidence and motivation

It's not easier said than done, it's easier done than said.

The Do Circle. Instead of waiting for confidence or motivation to act, start by taking action. This creates a positive feedback loop: doing leads to believing you can do, which leads to wanting to do more.

Overcoming fear through action. When faced with a daunting task or fear:

1. Break it down into small, manageable steps
2. Take immediate action on the first step
3. Celebrate small victories to build momentum
4. Gradually increase the difficulty of your actions

The power of habit. Consistent action, no matter how small, builds habits over time. These habits become the foundation of lasting change and achievement.

8. Be authentically yourself to master life's most important relationship

There is nothing more satisfying than being loved for who you are and nothing more painful than being loved for who you're not but pretending to be.

The importance of self-authenticity. Embracing your true self leads to greater happiness, fulfillment, and stronger relationships with others.

Tools for discovering your authentic self:

• The Saturday Morning Test: What do you naturally gravitate towards when you have free time?
• The Bench Test: How do you feel in new situations?
• The Five People Test: You are the average of the five people closest to you

Overcoming the fear of authenticity. Being true to yourself can be scary, but it's essential for avoiding regrets later in life. Common regrets of the dying include not living a life true to oneself and not expressing feelings openly.

Last updated: August 8, 2024