Chase Happiness or Cultivate it?
I have been thinking a lot about this question lately. I have been seeing a lot of people chasing happiness, but researchers in the field of positive psychology, pioneered by Martin Seligman and others, have found that external circumstances (like income, location, job title, or even relationship status) account for only about 10% of our overall happiness. Genetics play a role (about 50%), but a surprising 40% of our happiness is within our own control — through our mindset, habits, and actions, so learning how to cultivate it is important.
The journey toward happiness doesn’t require a perfect life. It requires an intentional life — one where we look inward, practice presence, nurture gratitude, and give meaning to our days.
- Gratitude rewires your brain. Studies using MRI scans show that practicing gratitude — even just writing down three things you’re grateful for each day — increases activity in the brain’s reward centers. It strengthens neural pathways that promote positivity and reduces stress and depression symptoms.
- Mindfulness increases life satisfaction. Mindfulness — paying attention to the present moment without judgment — has been shown to lower anxiety, enhance self-awareness, and improve emotional regulation. Harvard research even found that people who were mindful in the moment were significantly happier than those whose minds wandered, regardless of what they were doing.
- Acts of kindness boost serotonin. When we do something kind — even something simple, like holding a door open or complimenting a stranger — our brains release serotonin and oxytocin, chemicals that make us feel connected and fulfilled. Kindness creates a ripple effect, lighting up not just your own brain, but those around you too.
- Purpose gives joy its roots. People who feel their life has meaning report significantly higher levels of well-being. Viktor Frankl, a Holocaust survivor and psychiatrist, said, “Those who have a ‘why’ to live can bear almost any ‘how’.” Neuroscience now supports that having a sense of purpose activates parts of the brain tied to motivation and resilience.
I learned from the best, Joy Spreaders don’t chase happiness — we cultivate it, then share it generously. Because when joy comes from within, it doesn’t depend on life being perfect. It depends on being present, purposeful, and connected.
Four simple things you can try today:
Start a daily “joy journal” with small moments that brought you peace, laughter, or warmth.
Before reaching for your phone in the morning, take 3 deep breaths and name one thing you’re looking forward to today.
Spread joy today with one random act of kindness — and watch the magic unfold.
Reconnect with your “why.” What gives your life meaning? What do you want to grow more of in the world?
Aspiring to be a Joy Spreader
