The Science of Interventions for Increasing Well-Being

For many years, researchers tested interventions to alleviate mental health conditions such as depression, but only recently have psychologists turned to experimental double-blind controlled studies to assess the efficacy of treatments to enhance positive well-being. The motivating question behind my talk is “By what mechanisms can an individual achieve and sustain a level of well-being higher than his or her set point?”  In other words, how can we become happier?  To address this question, I will present a conceptual model of happiness (Lyubomirsky, 2008, Lyubomirsky, Sheldon, & Schkade, 2005), which proposes that a person’s happiness level is governed by three classes of factors – (1) the genetically-determined set point for happiness, which is relatively immune to influence, (2) life circumstances (such as location, income, and marital status), which are difficult but not impossible to change, and (3) intentional cognitive, motivational, and behavioral activities that can influence well-being, and are feasible but effortful to practice.  To support this model, I will describe data from a number of positive interentions from my lab, as well as those of others, ranging from 4 weeks to 6 months long.  Their results illustrate the happiness-boosting effects (relative to control conditions) of applying positive activities such as expressing gratitude, committing acts of kindness, and visualizing best possible future selves.  Finally, and perhaps most important, I will discuss several critical factors involved in increasing and sustaining well-being, including the role of positive experiences, need satisfaction, effort, motivation, timing, variety.