What if the things you believe will finally make you happy—money, a new house, or even winning the lottery—aren’t the real answer? For decades, scientists have been studying what truly shapes human happiness, and the findings are not always what we’d imagine.
Since the 1970s, large-scale studies in psychology have shown that no matter how many goals we achieve, the boost we feel doesn’t last. This phenomenon, known as the hedonic treadmill, explains why humans tend to return to a baseline level of happiness, whether something amazing or terrible happens.
What the science says about lasting happiness
Experts agree that chasing material goals rarely brings lasting joy. Professor Lara Aknin, who also contributes to the World Happiness Report, explains that even life-changing events such as a new job or a big purchase eventually fade in impact. Similarly, setbacks like job loss or a breakup may hurt at first, but people typically recover more quickly than they expect.
Studies suggest that about half of our happiness depends on genetics, while another 10% is tied to external circumstances like income or relationships. That still leaves as much as 40% within our control, shaped by our daily choices—what psychologists call “volitional activities.” This means the way we use our time, set goals, and connect with others can directly influence our well-being.
Here are six science-backed lessons that can help reshape your outlook.
1. Trade time-draining habits for freedom
Money matters up to a point, but research shows time is the greater currency of happiness. A study in the Journal of Personality and Social Psychology found that lottery winners weren’t significantly happier than non-winners, and even enjoyed daily life less.
Aknin notes that sacrificing weekends for extra work often backfires because strong social relationships predict happiness more reliably than income. Reclaiming free time—even through “quiet quitting,” where you only meet job requirements without burnout—can make a lasting difference.
2. Add variety to your routines
The “10,000 hours rule” popularized by Malcolm Gladwell may not guarantee happiness. Experts like Aknin highlight that repeating the same routines can become dull. Mixing up activities—boxing one day, hiking the next—helps prevent adaptation and keeps experiences fresh.
3. Try something new, even if you’re not good at it
Behavioral scientist Michael Rucker, author of The Fun Habit, emphasizes the power of novelty. Learning a new hobby shifts focus to the present and interrupts the cycle of comparison. Research shows that these “micro-joys” create mindfulness and help people feel more engaged in daily life.
4. Rethink your goals
Psychologists Dan Gilbert and Timothy Wilson identified impact bias—the tendency to overestimate how much achieving goals will affect our happiness. Dr. Christian Ehrlich at Oxford Brookes University suggests that shifting toward intrinsic goals, like pursuing personal meaning instead of external rewards, can sustain motivation and joy.
5. Resist the influence of consumer culture
Christopher Boyce, a behavioral science researcher, explains that social comparison often drives us to chase possessions that don’t make us happier. The recent “deinfluencing” trend encourages people to step back from consumer pressures and prioritize deeper needs. Simple practices, like pausing before purchases or spending more time in nature, can break the cycle.
6. Connect with new people
Studies in Chicago and London found that even short chats with strangers on public transit can lift mood for both introverts and extroverts. Aknin points out that connection is a critical predictor of happiness, and joining local groups—or even experimenting with AI conversations—may offer new ways to build that sense of belonging.
