Picture the last time you felt truly happy. Did a moment come to mind instantly, or did it take a few beats? You might expect that joyful moment to be a grand event—a milestone celebration, an exotic vacation, or a major life achievement. But more often than not, the moments that bring happiness are unplanned and simple: an unexpected laugh with a friend, a spontaneous conversation with a loved one, or the peaceful stillness of a snowy morning.
Hedonic vs. Eudaimonic Happiness
Despite these everyday joys, many of us find ourselves chasing the next big thing, believing that a new purchase or a perfectly curated social media moment will bring that feeling of fulfillment. This endless cycle is known as the hedonic treadmill—a psychological phenomenon in which we quickly adapt to material gains, always craving more but never reaching satisfaction.
True happiness isn’t just about pleasure. Psychologists distinguish between hedonic happiness, which is based on fleeting enjoyment, and eudaimonic happiness, which arises from meaning, purpose, and personal growth (Schaffner, 2024). Rather than consistently running in place, we can instead gradually walk toward fulfillment. All it takes is paying attention, being mindful.
The Science of Happiness
Research in positive psychology suggests that mindfulness—being fully present in the moment—can have a profound impact on our well-being. A Harvard study found that people spend nearly 47% of their waking hours thinking about something other than what they are doing, and this tendency to mind-wander is directly linked to unhappiness (Bradt, 2010).
Savoring simple pleasures can physically rewire our brains. When we engage deeply in positive experiences—whether it’s feeling the warmth of the sun on our face or listening to a loved one’s laughter—we strengthen neural pathways associated with contentment. Over time, this practice raises our baseline happiness level, making fulfillment more sustainable.
Seeking Balance for Big Health Benefits
Instead of constantly seeking more, we can cultivate happiness by appreciating what we already have. This does not mean that we shouldn’t have those big things to look forward to; it means we should have both. Here are three simple yet powerful ways to purposefully open the door to smaller moments of joy:
1. Take a Microbreak
Happiness doesn’t require more—it often springs from the ordinary moments in your day. By taking small pauses (or microbreaks), we train our minds to appreciate the present rather than rushing to the next thing.
- If the sound of rain soothes you, pause and listen—even if just for a moment.
- Before taking the first sip of your coffee or tea, breathe in its aroma and let the warmth sink in.
- When sharing a laugh with a friend, put your phone down—the “breaking news” will still be there.
As noted in a systemic review and meta-analysis, even 40-second microbreaks can improve attention, boost performance, and reduce stress (Albulescu et al., 2022). Over time, these small acts help shift our happiness from fleeting pleasure to sustained contentment.
2. Start a Gratitude Jar
We’re often told that happiness lies in what comes next—a bigger house, a fancier car, the perfect outfit. But research shows that beyond a certain point, more possessions, status, or money do little to improve our well-being.
Instead, happiness comes from recognizing what we already have. One study found that people who regularly practice gratitude experience higher levels of life satisfaction and lower levels of stress (Stoerkel, 2019).
If journaling seems too big of a leap, try keeping a gratitude jar:
- Each day, jot down one to three things that brought you joy, no matter how small.
- At the end of the month (or year), read through them to see how much goodness already surrounds you.
- This simple act of writing helps strengthen the brain’s appreciation pathways, making gratitude more automatic.
Want to turn it into a meaningful tradition? Use the gratitude jar as a New Year’s conversation starter with family or friends. Reflecting on the year’s small joys together can be a powerful bonding experience.
3. Connect to Energize
One of the most powerful ways to experience eudaimonic happiness is through our relationships. Yet in a world of constant distractions, we often half-listen while scrolling our phones or mentally planning the next task. We are not taking full advantage of our biggest, and existing source of happiness.
- Prioritize time with people who leave you feeling energized and smiling.
- Put away distractions when having conversations—it’s a simple but profound way to show someone they matter.
- Engage in small acts of kindness, like a handwritten note or a heartfelt compliment.
Neuroscientists have found that social bonding and kindness trigger an oxytocin release, often called the “love hormone.” Oxytocin enhances those feelings of connection and fulfillment.
The Beauty in the Ordinary
Contentment and happiness do not require a life overhaul (thank goodness!). It is surprisingly easy and comes from noticing and appreciating the beauty in those ordinary moments.
Rather than exhausting ourselves in the endless pursuit of “more”, we can find fulfillment by simply pausing. So, take a micro-moment to pause. Notice the sunset, drop a card in the mail to a friend in need of encouragement and support, or give your four-legged companion some extra attention. Happiness is not a destination—it’s in the moments you choose to cherish along the way.
References
Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS one, 17(8), e0272460. https://doi.org/10.1371/journal.pone.0272460.
Bradt, S. (2010, November 11). Wandering mind not a happy mind. The Harvard Gazette. https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/.
Schaffner, A. K. (2024, December 17). Hedonic vs. Eudaimonic Wellbeing: How to Reach Happiness. PositivePsychology.com. https://positivepsychology.com/hedonic-vs-eudaimonic-wellbeing/.
Stoerkel, E. (2019, February 4). The Science and Research on Gratitude and Happiness. PositivePsychology.com. https://positivepsychology.com/gratitude-happiness-research/.
Image credit: Jarkko Patana / iStock
