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Hi ,
In my classes at Harvard, I ask my students to complete a big batch of surveys that explore their happiness, emotions, romantic instincts, and worldly idols. Basically, I want them to have a map of their well-being so they know where they are and where they are going. These tools aren’t public though, which is a problem, because people who aren’t my students want to take them as well, and I am never comfortable sending them to the versions out there on the web, which are not always well-validated and full of spammy pop-ups and viruses.
To meet this need, my research team and I have created our very own 40-question survey based on my work, which is highly-tested and validated, and gives a boatload of well-being information. It is called The Happiness Scale ( https://click.convertkit-mail2.com/r8ux24xoovsoh3n5v7mh6udolgz66h7hmwmp7/7qh... ). Let me tell you about it.
**************************************** First, you’ll learn about your happiness ****************************************
If you follow my work, you’ll be familiar with what I believe is the best definition of happiness:
Happiness = Enjoyment + Satisfaction + Meaning
In other words, the best social science tells us that the happiest people enjoy their lives, take satisfaction in making progress toward goals, and have a good sense of life’s meaning, such as why they are alive and why their life has value. These are the “macronutrients” of happiness.
The Happiness Scale will give you an overall well-being score to let you see how you compare generally with others. But more importantly, it will tell you how to improve your happiness based on your macronutrient profile. If you are struggling with happiness, it is essential that you know which of the above macronutrients are lacking or blocked, so you don’t want to go chasing the wrong solutions. The Happiness Scale will help you make the right diagnosis.
****************************************************** Then, you’ll learn about your unique emotional profile ******************************************************
You probably noticed something curious about that definition: Happiness is not a feeling, but instead something much deeper and more tangible. However, feelings are still a key piece of evidence, and important to understand and manage. Emotions tell you a lot about whether the biggest challenge in your life is insufficient happiness, or an excess of unhappiness.
Thus, the Happiness Scale also asks you a lot of questions about how intensely you experience positive and negative emotions. Based on your scores, you’ll receive one of four Emotional Profiles:
* The Cheerleader: “high highs, few lows” * The Mad Scientist: “high highs, low lows” * The Judge: “few highs, few lows” * The Poet: “few highs, low lows”
We are all born with one of these profiles, and it doesn’t change a lot across our lives. But depending on your profile, there is LOTS to learn about how you can manage your emotional experience in ways that help you get happier—and less unhappy. The Happiness Scale will show you how to lean into your strengths, manage your weaknesses, and give you plenty of tips to use your profile for good.
**************** One last thought ****************
Six years ago, I quit my job as the president of a big nonprofit in Washington, D.C., and accepted a professorship at Harvard to write, speak, and teach about happiness. I made this jump because I needed this information to improve my own life. I treated it like a research project, which led to my entire pedagogy today, including the Happiness Scale. It increased my quality of life, and I hope it will be just as helpful to you.
P.S.—If you want to listen to me explain the Happiness Scale (and all the cool stuff it measures), I covered it this week in Office Hours ( https://click.convertkit-mail2.com/r8ux24xoovsoh3n5v7mh6udolgz66h7hmwmp7/6qh... ).
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This newsletter is aimed to provide a simple, practical weekly toolkit for everyone to become happier, and includes information from my "How to Build a Life" column published in The Atlantic.
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