1. By Williams Britt, Muggs Ibrahim, Mancini Udoji, and Katie Esler
Happiness Formula
By Williams Britt, Muggs Ibrahim, Mancini Udoji, and Katie Esler

2. Overview of the Formula
H = S + C + V
H = enduring level of happiness
S = Set Range
C = Circumstances in Life
V = Factors under Voluntary Control
Momentary Happiness vs. Enduring Level of Happiness
The formula focuses on enduring happiness. Momentary happiness consists of transient bursts of happiness. The challenge is to raise our enduring level of happiness which cannot be accomplished solely by increasing the number of busts of positive feelings.

3. S (Set Range) Barrier to becoming happy
Fixed level of happiness or sadness to which we invariably revert
Represents inherited aspect of overall happiness
Analogy to Thermostat
Hedonic Treadmill
Barrier to raising level of happiness
Causes one to adapt to good things by taking them for granted
Our set range represents the “steersman” we inherit which sways us toward a specific level of happiness or sadness. A set range can be seen as analogous to a thermostat – once too much good fortune comes, our set range will drag our happiness level back down to its usual point. Similarly after misfortune, our thermostat will pull us up.
Seligman references another barrier to raising level of happiness – the hedonic treadmill, which causes us to adapt to good things by taking them for granted. Once we accumulate more possessions and accomplishments, our expectations rise – more is needed to boost one’s level of happiness into the upper set range. It has been found that the fortunate are just as happy as the less fortunate. This is evidence that good things and high accomplishments have little power to raise one’s level of enduring happiness.

4. C (Circumstances) Account for 8-15% variance in happiness.
Factors which are difficult, impossible, or inconvenient to change
Warner Wilson (1967) advised that happy people are
-Well-Paid -Married
-Young -Healthy
-Well-Educated -Religious
-Male or Female -Any level of intelligence
Half are true, while half are not
Hard to determine cause and effect.
Circumstances are mostly uncontrollable. They are difficult, impossible, or inconvenient to change. Warner Wilson in 1967 advised that happy people are well-paid, married, young, healthy, well-educated, religious, of either sex, and of any intelligence. Half of these were true while half of these were false. In actuality, circumstances only account for 8-15% variance in one’s enduring level of happiness. We will discuss which elements of lifestyle are shown to be a part of overall happiness and well-being as well as which are not. In circumstances, it is difficult to determine the cause and the effect.

5. C (Circumstances) Money Marriage
Little to no effect (once comfortable)
Seligman’s Advice: Do not bother making more money
Marriage
Strong effect
May not be a causal effect
Seligman’s Advice: Get Married
The first circumstance is money. Money has little to no effect once one is comforatable. Wealth has negligible effects on personal happiness in wealthier nations. While the very poor have lower levels of happiness, those that are barely comfortable gain little to no additional happiness from added money. Additionally, those in the Forbes 100 wealthiest people are only slightly happier. However, those who value money more than goals are less satisfied. Seligman offers advice at the end of the section – much of his advice is difficult or impossible to change.
Marriage is strongly related to happiness and effects women and men equally. However, marriage may not be the cause. It may be that those who are happy are more likely to get married and stay married.

6. C (Circumstances) Social Life Emotions Strong effect
May not be a causal effect
Seligman’s Advice: Acquire rich social network
Emotions
Moderate effect
Seligman’s Advice: Avoid negative events and negative emotion
Those who are happy live fulfilling social lives. This could be because those who are happier are well liked and spend less time alone. Those who are depressed are seen as withdrawn.
Positive and negative emotions are not reciprocal. Those who experience more negative emotion do not experience less positive emotion. Women experience more negative emotion as well as positive emotion compared to men. They experience emotion more frequently and with more intensity. Therefore, negative emotion does not necessarily have an effect on one’s enduring level of happiness.

7. C (Circumstances) Age Health Little to no effect
Subject health is more important than objective health
Seligman’s Advice: Don’t bother staying healthy
Life satisfaction only increases slightly with age. The intensity of emotions however become less common with age and experience.
Health is also barely related to happiness. What matters is one’s subjective perception of own health and their ability to adapt to adversity. Disabling and severe illness causes one’s enduring level of happiness to decrease but not as much as one would expect

8. C (Circumstances) Education, Climate, Race, and Gender Religion
No effect
Seligman’s Advice: Don’t get as much education as possible and don’t change race or move to a summer climate.
Religion
Moderate effect
Seligman’s Advice: Get religion
Education, climate, race, and gender do not matter for happiness. Those that live in a better climate adapt to food weather. Women and men do not differ because women are both happier and sadder.
Religious people have more social support which leads to an increased level of happiness. Religion also instills hope for the future and creates meaning in life, contributing to life satisfaction.

9. V (Factors of Voluntary Control)
Seligman’s Advice
Let go of ideology that past determines future
Voluntarily change memory
Increase gratitude of good things and learn to forgive past wrongs
V stands for factors under our voluntary control. These factors can help one live in the upper part of their set range and increase positive emotions such as life satisfaction, contentment, fulfillment, serenity, and pride. The ways in which to increase the level of enduring happiness is by letting go of the belief that the past determines our future, voluntarily change our past memories, and increase our gratitude of good things while learning to forgive past wrongs.

10. Satisfaction with the Past
Frequent and intense negative thoughts of past block emotions of contentment and satisfaction
When positive and negative events occur, there are temporary bursts of mood which after a short period of time settles back to set range. Emotions left to themselves will dissolve whereas expression and dealt upon emotions will multiply and produce more negative feelings
Cognitive therapy equally as effective at relieving patients from depression as antidepressants.
Frequent and intense negative thoughts from the past block our emotions of contentment and satisfaction. Dwelling on the past and expression produces more anger and is destructive. Freudian theory which believed that the past, specifically childhood events, determined future happiness and contentment involved having depressed patients open up and vent about the past – however, this was unproductive and caused patients to unravel and suffer from more serious depression or suicidal ideation. Cognitive therapy strived to free people from an unfortunate past and change their thinking about not only memories, but the present and future. This type of therapy was equally well at relief from depression as antidepressants.

11. Gratitude
Gratitude amplifies good memories about past and increases life satisfaction
Insufficient appreciation and savoring of good events in past and overemphasis of bad undermines satisfaction and contentment
Gratitude Project
Chose an important person from your past who has made a positive difference in your life and to whom you have never fully expressed thanks. Write a letter and read it to the person who is the subject of the letter
Gratitude amplifies good memories about the past and increases life satisfaction. An insufficient appreciation of good events and an overemphasis of bad undermines satisfaction and contentment. Seligman had his students at The University of Pennsylvania choose someone that was important to them but whom they had never properly thanked. Each presented a testimonial as a thanks and was moved by the experience. Showing gratitude increases one’s joy, happiness, and life satisfaction. We will be doing a similar project in Journal Entry 3.

12. Assessment What is the happiness formula?
Can someone explain the thermostat analogy for S (set range)?
Which has a stronger affect on your overall happiness?
Money or Religion?
Social Life or Health?
Marriage or Emotions?
What are the affects of dwelling on negative events in the past and not having the proper satisfaction for positive events?
Happiness formula: H=S+C+V
Religion
Social Life
Marriage
Dwelling on the negative events in the past will only make you less happy as will not having the proper satisfaction. You should always have a greater outlook on life and the possibilities of what could possibly happen. Thank the ones that you have not for such satisfaction for example and your joy and happiness is sure to improve.