The pursuit of happiness has been a fundamental human endeavor throughout history. However, the path to happiness often seems elusive and undefined. Thanks to science, we now have research-backed ways to enhance our happiness and overall life satisfaction. Let's take a look at the studies that provide empirical evidence on living a happy life.

1. Fostering Positive Relationships

Harvard University's Grant and Glueck study, one of the longest-running studies of adult life, found that close relationships, more than money or fame, are what keep people happy throughout their lives. This 75-year-long study suggests that fostering positive relationships with family, friends, and community members can significantly improve our happiness.

2. Engaging in Regular Physical Activity

The benefits of physical activity go beyond just physical health. A study published in JAMA Psychiatry in 2019, led by Chekroud et al., discovered that individuals who exercised had 1.49 (43.2%) fewer days of poor mental health in the past month than individuals who did not exercise. So, incorporating regular exercise into your routine can boost your happiness.

3. Practicing Mindfulness and Meditation

Mindfulness and meditation have also been scientifically linked to happiness. A seminal study published in JAMA Internal Medicine in 2014 by Goyal and colleagues showed that mindfulness meditation could help ease psychological stresses like anxiety, depression, and pain. It suggests that developing a practice of mindfulness and meditation can increase your overall happiness levels.

4. Prioritizing Experiences Over Material Possessions

Research by Gilovich and colleagues, published in the Journal of Personality and Social Psychology in 2014, showed that people tend to gain more happiness from experiences than from material possessions. The memories from experiences tend to become more positive over time and contribute more to one's identity, leading to long-lasting happiness.

5. Volunteering and Helping Others

The act of helping others can contribute significantly to your happiness. A study by Aknin et al., published in the Journal of Personality and Social Psychology in 2013, found that spending money on others or giving to charity promotes happiness more than spending money on oneself. Thus, volunteering and helping others could be an important pathway to happiness.

6. Spending Time in Nature

Nature's impact on our happiness is well-studied. A study by Bratman et al., published in Proceedings of the National Academy of Sciences in 2015, showed that spending time in nature decreased rumination, a known risk factor for mental illness, and decreased neural activity in an area of the brain linked to mental illness risk. Therefore, regular walks in a park or forest can contribute to our happiness.

7. Practicing Gratitude

Finally, practicing gratitude has been shown to increase happiness. A study by Emmons & McCullough, published in the Journal of Personality and Social Psychology in 2003, found that individuals who kept a weekly gratitude journal felt better about their lives, were more optimistic about the coming week, and even exercised more.

In summary, while happiness may seem elusive, it can be cultivated by nurturing relationships, staying physically active, practicing mindfulness, prioritizing experiences, giving back to others, spending time in nature, and expressing gratitude regularly. These strategies are not only grounded in traditional wisdom, but they're also backed by empirical evidence. So, the science of happiness is clear: happiness can be pursued and achieved through practical, everyday actions.