The How of Happiness: A Scientific Approach to Getting the Life You Want

In the final part of her book, Lyubomirsky employs a range of literary and non-fiction devices to convey her messages effectively, engage readers, and support her arguments. She talks about two major components: sustainable happiness and depression.

In Chapter 10, regarding sustainable happiness, the author complements her previous happiness activities with an explanation of “how” they work; in other words, now that she has explained to readers what to do, she turns to why. In outlining these five key strategies, or “hows,” she aims to help individuals maintain a higher level of happiness over the long term. Throughout the chapter, Lyubomirsky continues with her balance of scientific findings and practical examples to support her arguments. For example, Lyubomirsky refers to Barbara Fredrickson’s research on positive emotions, particularly in the context of how moments of pleasure and positive emotions can lead to well-being. She then cites the case of a middle-aged person who has decided to stay committed to his goals and increase his flow by deciding to return to school. This balance helps demonstrate how these strategies can manifest and function in real life.

Several devices emerge throughout this chapter. Lyubomirsky’s effective use of metaphors and anecdotes continues. For example, she begins the chapter by likening the pursuit of sustainable happiness to maintaining a tidy desk or quitting smoking, drawing a parallel between short- and long-term challenges. Lyubomirsky also frequently addresses the reader directly, as she has done in previous parts of the book, posing questions and inviting reflection. For example, she asks, “If you understood better how and why the happiness strategies worked, would you be more effective in practicing them?” (258). This rhetorical question encourages readers to think deeply about their own motivations and actions and to connect them with the ideas presented in the book.

In addition, the author’s use of quotes from historical figures not only reinforces her points but also provides a cultural and historical context for her ideas. She references Benjamin Franklin, for example, to emphasize how happiness is about appreciating everyday pleasures and positive emotions, rather than “good fortune that occurs seldom” (258), reemphasizing the theme of The Interplay of External Circumstances and Internal States in Determining Happiness. In a broader sense, though, by drawing on figures such as Robert Louis Stevenson and François de La Rochefoucauld, Lyubomirsky demonstrates that the pursuit of happiness has been a timeless and universal concern. Lyubomirsky thereby situates herself as a natural extension of this effort, giving a sense of continuity to her arguments.

In the Afterword, the author reflects on her personal journey and the impact of writing the book on her own life, humanizing herself in a way that complements her previous emphasis on ethos. This section of the book is a blend of personal reflection, self-assessment, and motivation for the readers. One of the notable literary devices employed by Lyubomirsky in the Afterword is the use of personal anecdotes. She shares her own experiences with practicing the happiness-boosting strategies she discusses throughout the book. For instance, she mentions being more considerate toward friends during her research on kindness. These personal anecdotes demonstrate the real-world applicability of the strategies she advocates and her personal willingness to practice what she preaches.

Furthermore, Lyubomirsky employs motivational language and rhetorical questions to engage with her readers. She encourages readers to reflect on their own lives and consider how they can implement the strategies discussed in the book. Her use of phrases like “If I, the ultimate reluctant subject, can be transformed” (283), and “how can you be sure that these strategies would work for you” (283), invites readers to self-reflect and take action, demonstrating the need for Personal Agency in Happiness.

In the Postscript section, Lyubomirsky approaches the topic of depression bearing mind that her readers may be actively struggling with depression. Her writing style becomes informative and compassionate, reflecting her expertise in psychology. Her use of real-life examples and personal anecdotes consistently augments her hopeful tone, humanizing the subject matter and demonstrating the potential for recovery. She mentions the cases of John Edwards, for example, a vice-presidential candidate during the 2004 US presidential campaign who overcame personal tragedy and emerged stronger. In contrast, her use of statistics, such as the low percentage of depressed individuals receiving treatment, creates a sense of urgency and highlights the importance of taking action. Lyubomirsky’s writing is also especially structured and organized, with lists and bullet points keeping medical concepts accessible. Finally, in discussing the causes of depression, both genetic and environmental factors, Lyubomirsky also uses analogies, such as comparing depression to physical diseases like diabetes or heart disease, primarily to emphasize the seriousness it deserves. Overall, the section emphasizes the importance of hope and resilience, inspiring readers to take positive steps toward improving their well-being.

Lyubomirsky also offers some nuance in detailing the symptoms of depression despite this section’s brevity, avoiding any kind of prescriptive instruction. For example, she distinguishes between the sex-specific symptoms of depression, that is, how depression manifests in men versus women. When depressed, women experience symptoms like weight gain, increased appetite, and more sleep, known as reverse vegetative symptoms. Men, in comparison, may feel angry and discouraged instead of hopeless. In the end, Lyubomirsky suggests that even severely depressed individuals can benefit from simple happiness-increasing exercises by referring to the research of psychologist Martin Seligman. However, she is clear that her book cannot cure depression; rather, her hope is that her activities and strategies may alleviate symptoms enough to allow actions toward seeking further help.

There are notable absences in Lyubomirsky’s closing materials, likely in part due to the book having been published nearly two decades ago. For example, the discussion of depression, as well as the book as a whole, neglects to mention how people of color in the Western world may have to contend with unique and persistent anxieties that could affect their happiness or play into depression. The quoted material from historical figures throughout the book are also mostly white and male. In addition, the book makes little to no mention of how neurodivergence may affect the applicability of these activities and strategies. Several points of advice in the book, such as making eye contact and developing habits, for example, may be difficult or even detrimental practices in some cases. Though the book does make clear that all strategies should be tailored to the individual, a short section similar to that on depression could have more directly addressed these groups.