Lyubomirsky's 12 Evidence-Based Happiness Strategies
Dr. Sonja Lyubomirsky, Distinguished Professor of Psychology at UC Riverside and Director of the Positive Psychology Lab, has devoted over 25 years to researching the determinants of happiness and how people can enhance their wellbeing. Her landmark research, published in "The How of Happiness: A New Approach to Getting the Life You Want" (2008), synthesizes decades of positive psychology research into 12 actionable strategies.
Academic Foundation: This framework is grounded in rigorous empirical research published in leading peer-reviewed journals including the Review of General Psychology, Journal of Personality and Social Psychology, and Psychological Science. Lyubomirsky's work has been cited over 45,000 times in academic literature, establishing it as one of the most influential contributions to positive psychology.
Key Research Findings:
- Sustainable Wellbeing: These strategies produce lasting happiness increases when practiced consistently, not temporary mood boosts
- Person-Activity Fit: Different strategies work for different people; the key is finding your optimal combination
- Dosage Matters: Regular, varied practice prevents hedonic adaptation (getting used to positive changes)
- Intentional Effort: Sustained happiness requires ongoing, deliberate engagement with these practices
Why It Works: The strategies target multiple pathways to wellbeing simultaneously—positive emotions, engagement, relationships, meaning, and accomplishment (aligned with Seligman's PERMA model). By addressing genetic predispositions, cognitive patterns, behavioral habits, and social connections, this comprehensive approach produces measurable, sustainable improvements in life satisfaction and happiness.