Why learning to increase joy day by day increases career success and is an end in itself

Happiness and Success: Rethinking the Path to Well-Being

"If you want to be more successful in life learning to cultivate 'meaningful and authentic happiness' a little each day will significantly increase you ability to be successful in your career and is an end in itself."

For a long time, the belief that achieving financial and career success, along with reaching major life goals, would lead to lasting happiness has dominated our understanding of well-being. Many people pursue goals such as buying a house, earning a promotion, or building financial security, believing that these milestones will unlock enduring happiness. Often they would sacrifice their health, family life and stress themselves out to achieve these goals and when they got there wonder why they weren't as happy as they thought they would be or why the happiness and satisfaction they felt didn't last. This has become known as "the rat race mentality".

While achieving these goals certainly provides moments of joy and satisfaction, research in the field of psychology suggests that these gains in happiness are often temporary. This phenomenon, known as "hedonic adaptation," explains why the excitement of achieving a major goal fades over time, leading individuals to return to their previous "happiness set point." the general level of happiness that they were at before they achieved the life goal.

In contrast, the emerging belief emphasizes the importance of cultivating habits and practices that increase our day-to-day well-being and raise our general level of happiness day by day leads to much greater long-term happiness, success, and fulfillment. The old belief was that success down the road would significantly increase and sustain happiness. The new belief is that working on increasing meaningful and authentic happiness a little each day significantly increases success over time and in the future and is an end in itself on a daily basis.

Hedonic Adaptation: The Temporary Nature of Happiness from Major Goals

Hedonic adaptation refers to the tendency of humans to return to a relatively stable level of happiness despite major positive or negative life events. This concept was introduced by psychologists Philip Brickman and Donald Campbell in 1971, and it has since been supported by numerous studies in the field of positive psychology.

According to this theory, even when people achieve significant milestones such as career success, financial independence, or personal accomplishments, the happiness they experience is often fleeting. Over time, they become accustomed to their new circumstances and revert to their baseline level of happiness.

For example, someone who receives a promotion may feel a surge of happiness in the initial weeks or months after the event. However, as the new role becomes familiar and the demands of daily life continue, the excitement diminishes, and their overall sense of happiness returns to its previous level. This adaptation process explains why chasing one major goal after another often fails to provide lasting contentment. In fact, constantly seeking external achievements can create a cycle of perpetual striving without ever feeling fulfilled.

The New Belief: Daily Happiness Practices as the Key to Long-Term Well-Being

In light of hedonic adaptation, researchers have shifted their focus toward understanding how we can sustainably increase our baseline happiness. Rather than relying on external achievements to boost well-being, the new belief emphasizes daily practices that nurture happiness from within. These practices are designed to increase one's "happiness set point," the stable level of happiness that an individual experiences over time, regardless of external circumstances.

The key idea is that by focusing on small, incremental actions that enhance positive emotions, social connections, gratitude, and personal growth, we can cultivate a higher baseline of happiness. This shift in focus not only improves overall well-being but also makes the process of achieving major goals more enjoyable and rewarding. Moreover, research suggests that people who actively work on improving their day-to-day happiness are more successful in achieving long-term goals because they are more motivated, resilient, and engaged in the process.

Elements That Contribute to Daily Happiness

1. **Gratitude**: Research by Dr. Robert Emmons, a leading expert on gratitude, has shown that regularly expressing gratitude can increase happiness and life satisfaction. Gratitude shifts the focus from what is lacking to what is already abundant, helping people appreciate their current circumstances. Simple practices like maintaining a gratitude journal or verbally acknowledging the positive aspects of life can lead to significant improvements in well-being.

2. **Mindfulness and Presence**: Mindfulness practices, such as meditation, help individuals become more attuned to the present moment. Studies have shown that mindfulness reduces stress, anxiety, and negative thinking, while increasing feelings of peace and contentment. By being fully present in daily experiences—whether at work, with family, or during personal time—people can find more joy in ordinary moments.

3. **Positive Social Connections**: Human beings are inherently social, and research indicates that strong, supportive relationships are among the most reliable predictors of long-term happiness. Prioritizing quality time with loved ones, building deeper friendships, and fostering a sense of community contribute significantly to overall well-being. Acts of kindness and empathy toward others also enhance social bonds and increase happiness.

4. **Engagement and Flow**: The state of "flow" occurs when individuals are deeply immersed in activities they find meaningful and enjoyable. Psychologist Mihaly Csikszentmihalyi found that people are happiest when they are fully engaged in tasks that challenge their skills but are still achievable. By focusing on activities that align with personal passions, individuals can experience higher levels of satisfaction and joy in their daily lives.

5. **Physical Activity and Health**: Regular physical activity not only improves physical health but also has a significant impact on mental well-being. Exercise releases endorphins, which are known to boost mood and reduce stress. Establishing routines for movement—whether through walking, yoga, or other forms of exercise—can contribute to a more positive outlook on life.

6. **Altruism and Acts of Kindness**: One of the most powerful ways to increase daily happiness is through altruism and acts of kindness. Research has shown that engaging in selfless acts, such as volunteering, helping others, or simply offering a kind gesture, boosts mood and fosters a sense of purpose. Altruistic behaviors activate the brain's reward system, releasing endorphins and oxytocin, often referred to as the "helper's high." This sense of well-being not only improves mental health but also strengthens social bonds and fosters community. Whether helping a neighbor, donating to charity, or simply offering a kind word, these acts build a deeper connection with others and increase happiness for both the giver and the receiver.

Success and Happiness: A Two-Way Relationship

Interestingly, cultivating daily happiness practices not only improves well-being but also enhances the likelihood of achieving long-term success. Research by Shawn Achor, a Harvard-trained happiness researcher, reveals that happier individuals are more productive, creative, and resilient. In his book *The Happiness Advantage*, Achor argues that happiness fuels success, rather than the other way around. When people are happy, they are more motivated to pursue their goals, take risks, and bounce back from setbacks.

The key to this approach is that happiness is not an end point to be reached after achieving external success; rather, it is a process that can be cultivated throughout the journey. By enjoying the process and finding fulfillment in small daily actions, individuals are more likely to achieve their major life goals and sustain long-term well-being.

Conclusion

The old belief that achieving financial and career success would lead to sustained happiness has been challenged by modern psychological research. While reaching major life goals can provide temporary boosts in happiness, these effects are often short-lived due to hedonic adaptation. Instead, the new belief emphasizes the importance of daily habits and practices that increase one's baseline happiness.

By focusing daily on increasing positive emotions including gratitude, mindfulness, relationships and social connections, meaning, altruism, personal engagement and other elements of "meaningful and authentic happiness", individuals can cultivate lasting happiness and enjoy the process of achieving their goals. Ultimately, this approach not only enhances well-being but also increases the likelihood of long-term success, making happiness both a journey and an end in itself.