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Life hacks to be happier each day
( backed by science )
Chandan Karkera
July 5th, 2025 • Estimated Reading Time: 4 minutes
After reading this post, we’ll see:
Who is Dr. Santos.
Why the mind lies to you about happiness.
Science - backed practices to become happier each day.
TL; DR;
The mind lies to you about happiness. Follow these science - backed practices to be truly happy.
Dr. Laurie Santos is a professor of Psychology at Yale. She hosts the happiness lab podcast.
She teaches the “ Psychology and the good life” course.
It’s the university’s most popular course ( in it’s 300 - year history)!
Recently, I listened to her talk on the Knowledge project.
She spoke about factors contributing to our happiness. And evidence - based methods to boost it.
Let’s dive in.
The happiness trap
We put a lot of energy into things we think will make us happy:
The perfect job.
More money.
A dream car.
The truth = out minds lie to us about what leads to true happiness...
The arrival fallacy
This is the “ happily ever after” myth. Our minds tell us ( wrongly) we’ll be happy after we get:
A new house.
A promotion.
A life partner.
The truth = it feels good for a while... but the feeling doesn’t last.
Why...?
a) Hedonic adaptation
The “ dumb feature” of our mind. We get used to things. We stop appreciating them.
The new house is nice at first. Then it quickly becomes “ just your house”.
b) Comparison kills the joy
A natural tendency , whose effects are worsened by social media.
It’s the cycle of doom.
The 2 parts to happiness
Social scientists say that happiness is:
Being happy in your life.
Joy
Awe
Contentment
Being happy with your life.
Purpose
Meaning
Satisfaction
How? Let’s turn to science.
Happy people prioritize time with friends & family.
Simply being around others helps. Even small interactions with strangers helps.
As an introvert, I agree 100%.
tip = schedule time with people who energize you.
If you’re reading this, you’re in the top 10% in the world.
It means you have electricity, a smartphone and internet.
And mostly a roof over your head + food on the table.
tip = Write 3 things you’re grateful for daily. Your well- being will improve in just 2 weeks.
Writing a thank - you note? Well - being boost for a month.
3) Presence ( attentional hygiene )
Remove distractions. Learn to be present with your parents, spouse, kids.
Phones = weapons of mass distractions. They steal your attention ( and life).
My best hack = turning my smartphone into a dumbphone.
Reply to learn how.
4) Embrace rituals & routines
Habits help us compartmentalize life.
Routines create separations between our different roles e.g. parent, worker.
Rituals reduce anxiety + improve social connections. Even simple stuff like getting coffee with friends.
tip = schedule routines & rituals in your calendar.
5) Flow & play
Flow = a state of mind where you lose sense of time.
Ask yourself, what can you do for hours, lost in your own world?
For me = it’s cycling & writing.
tip = schedule time for your flow activities.
6) Time affluence
A feeling of having free time = a key ingredient for happiness.
Being rushed always = impacts well - being.
tip = Make “ no” your default.
7) Don’t just react
When you experience negative emotions, don’t automatically react.
Practice mindfulness. Notice the emotion. Create a pause.
Remember the 2 arrows lesson:
First arrow = your pain. You have no control over it.
Second arrow = your reaction to the pain. You’re 100% in control.
That’s it!!
I hope this concept helps you become a happier person . If you found this helpful, share with someone who will benefit.
Further reading:
P.S: Did you like this edition? Let me know. I personally respond to each mail.
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