Welcome back to The Happiness Files, Reader,

Many of us wonder: Is happiness really something I should focus on?

After all, there are so many other goals: Doing well at work, improving our health, building financial security, being a good citizen, keeping up with family, and other daily responsibilities.

Here’s the thing. Most of us grew up hearing the same message: Work hard, check the boxes, succeed… then you’ll be happy.

But after more than two decades of research, I can tell you this formula is backwards. Happiness doesn’t come after success. It comes before—and it actually helps create success.

The Happiness Advantage

No matter the situation, whether it’s work, relationships, or health, happier people do better. They are:

• More likely to live longer
• More resilient and generous
• Seen as more likable and easier to work with
• Rated higher in performance and productivity
• More likely to be hired and earn a higher income.

This isn’t just a coincidence. Long-term studies show that people who start out happier are more likely to land good jobs, enjoy fulfilling marriages, stay healthier, and feel financially secure even years later.

Experiments add more evidence. When researchers put people in a more positive mood, they set bigger goals, persist longer, negotiate better, and think more creatively.

In short: Happiness doesn’t just feel good, it does good in all areas of life.

Why Happiness Fuels Success

Positive emotions don’t just lift our mood. They shape how we think and act.

When we feel happier, we:

• Take more initiative
• Persevere through setbacks
• Connect more deeply with others.

This creates what psychologists call an “upward spiral,” a cycle where happiness leads to the very behaviors that help us succeed. In essence, you become the person you believe yourself to be.

What This Means for You

You don’t need to be happy all the time. That’s unrealistic, and trying too hard can even backfire and lead to a “downward spiral.” We don’t want that!

But it does mean happiness isn’t something to put off for someday. It’s not a “nice to have.” It’s important fuel for showing up with more energy, presence, and purpose in everything you do.

5 Research-Backed Habits To Be Happier

Below are five simple, research-backed habits you can start practicing today to cultivate more happiness. We've explored some of these in depth in previous newsletters, and if you’re interested, just click the links for a deeper dive!

1. Keep a gratitude journal: Write down a few things you’re grateful for each week. It could be family, a meal, a conversation, or a beautiful day. For more tips on gratitude, read this past newsletter and this one too.
2. Move your body: A walk, a run, weights, tennis, basketball, a bike ride—anything helps. Even ten minutes of movement can lift your mood!
3. Savor simple pleasures: Slow down and really notice: The taste of your coffee, a favorite song, or a quiet moment with a loved one.
4. Do something kind: Check on a friend, help a colleague, or compliment a stranger. Kindness brightens both people’s days. And don’t forget that random text is more meaningful than you think!
5. Practice optimism: When challenges come up, write down a few positive ways to view them. Recall how you’ve overcome similar situations before, or what strengths you can draw on now.

Think About It This Way

Happiness isn’t a distraction from success. It’s a pathway to it.

By making happiness a priority—even in small ways—you set yourself up to thrive in work, health, and relationships.

Talk soon,

Sonja

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