When Sonja Lyubomirsky embarked on her graduate studies in social psychology at Stanford in 1989, scholarly investigations into joy were merely starting to gain credibility. Ed Diener, a psychologist at the University of Illinois at Urbana-Champaign, later renowned for his joy research, deferred exploring the topic until securing tenure, despite his longstanding curiosity. Lyubomirsky also hesitated to specialize in joy—she was a woman in science aspiring to be respected, and anything related to “emotions” was deemed somewhat frivolous.
Nevertheless, on her first day at Stanford, following an inspiring discussion with her mentor, she decided to concentrate on joy research.
The Pursuit of Joy
Lyubomirsky initiates her inquiry by exploring why certain individuals experience greater joy than others. A few years prior, Diener had published a review of existing research, highlighting behaviors associated with joyful individuals, such as religious practices, socializing, and exercising. However, the studies often yielded conflicting results, providing no definitive conclusions.
Mindset and Joy
Lyubomirsky’s extensive research suggested that a person’s mindset played a crucial role. Joyful individuals tended to:
- Avoid comparing themselves with others
- Possess more positive perceptions of others
- Find satisfaction in a variety of choices
- Avoid fixating on the negative
However, Lyubomirsky recognized the challenge of distinguishing cause from effect: Does a positive mindset lead to joy, or does joy foster a positive mindset? She questioned whether individuals, like her mother, were destined to live with their inherent levels of joy, or if they could influence their mood with the right knowledge and practices. Moreover, she wondered if there were simpler, more effective behaviors that could swiftly enhance one’s sense of well-being.
Testing Joy-Enhancing Practices
Lyubomirsky began examining habits and practices believed to boost happiness. Over six weeks, she had students perform five acts of kindness each week, such as donating blood or assisting peers with assignments. Participants reported increased joy compared to the control group. She also asked another group to reflect weekly on things they were grateful for, like “my mom” or “AOL Instant Messenger.” These students too, reported heightened joy compared to the control group.
The Impact of Gratitude
The improvements in well-being were modest, but Lyubomirsky was struck by how minimal and cost-effective these interventions could significantly enhance students’ lives. In 2005, she published findings from these studies, asserting that individuals possess substantial control over their joy levels.
The Shift in Psychology
Lyubomirsky’s work emerged as the field of psychology reevaluated its goals and purpose. When Martin Seligman, a psychologist at the University of Pennsylvania, led the American Psychological Association in 1998, he expressed concern that the field had overemphasized dysfunction and neglected fostering life satisfaction. He urged his colleagues to explore “the understanding and building of the most positive qualities of an individual: optimism, courage, work ethic, future-mindedness, interpersonal skill, the capacity for pleasure and insight, and social responsibility.”
The Field’s Revisited Origins
Seligman called for a return to the field’s roots, aiming to “make the lives of all people more fulfilling and productive.” This shift aligned with Lyubomirsky’s research on joy and its practical applications, emphasizing the potential for individuals to enhance their well-being through mindful practices and behaviors.