The Set Point Theory of Happiness
See much, study much, suffer much, that is the path to wisdom.
Old Celtic saying
For those of you who know me as a skeptic (I’ve also been called a “curmudgeon” more times than I care to remember) and believe, based upon my other articles on positive psychology, I have drunk the Kool-Aid, this article will reassure you.
What is the “set point theory” of happiness?
According to positive psychology, we all have a “set point” for happiness. According to the set point theory: (1) our set point is genetically determined; and (2) it makes up approximately 50% of our happiness.
The other 50% of our happiness is made up of:
10% external circumstances, and
40% intentional activity.
According to Dr. Sonja Lyubomirsky, professor at University of California, Riverside:
As far as anyone knows, this set point cannot be changed. It is fixed, immune to influence or control.[1]
… those of us who wish we were a great deal happier should be a little less hard on ourselves. We are, after all, dealing with a stacked deck to some extent.[2]
Others, including Linda Gabriel, creator of “Thought Medicine” believes you can increase your set point: http://thoughtmedicine.com/2010/05/7-simple-ways-to-raise-your-happiness-set-point/
This theory starts getting a little messy in a hurry.
I believe Dr. Lyubomirsky would say you can increase your happiness by employing the intentional activities that make up 40% of your happiness, but you have to do them; if you stop – back to set point.[3]
What are some of the intentional activities we can implement to increase our happiness?
Here are a few examples based upon my survey of positive psychology. I promised at least ten, but, since you are taking your time to read this, I am going to give you a little more bang for your buck.
Practicing gratitude
Learning to be more optimistic
Savoring
Acts of kindness
Social connection, including connecting with strangers
Tracking your happiness
Increasing “flow activities”
Having a purpose or a mission in life
Avoiding “mis-wanting”[4]
Avoiding social comparison
Being mindful (living in the moment)
Getting outside and soaking up nature, along with vigorous exercise
Investing in experiences and not material things
Positive reminiscing
Meditation
Sleep
Valuing time over money
Having a growth mindset (“beginner’s mind”)
Linda Gabriel suggests “7 simple ways to raise your happiness set point,” some of which overlap with my list.
Focus on solutions instead of problems.
Don’t believe every negative thought you have.
Develop a positive explanatory style (i.e., optimism).
Practice gratitude.
Take good care of your body.
Cultivate healthy relationships.
Practice random acts of kindness.
How does the set point theory relate to hedonic adaptation?
In my last article, I discussed the concept of hedonic adaptation. Why is the first bite of chocolate cake better than the third? Why does romantic love seem to burn out? How do spinal-cord injury victims live happy, fulfilled lives despite tragic, often permanently disabling, circumstances? What happens to us after the first flush of pleasure or tragedy wears off? Humans are highly adaptable creatures.
After we adapt, where do we go? We go back to our set point.
Does the set point theory apply to everyone?
Apparently, so. This is where my inner skeptic comes out. It is hard for me to believe we have come up with a theory of any kind about human nature that applies, uniformly, to everyone. Nevertheless, in my research, I have found no mention of any exceptions.
What is the justification for the idea that 50% of your happiness is genetic?
This is where the set point theory gets even harder for me to understand. The foundation of the theory is based upon studies of identical twins, especially those separated at birth.
From Dr. Lyubomirsky:
So, how exactly do we know that the happiness set point accounts for 50%? The strongest evidence for the set point comes from a series of fascinating studies done with identical and fraternal twins. The reason that studying twins reveals so much about the genetics of happiness is that twins share specifically known portions of their genetic material; identical twins share 100%, and fraternal twins (like regular siblings) share 50%. So, by measuring the degree to which twins are similar in their happiness levels, we can infer how much of their happiness is likely rooted in their genes.[5]
The primary example used to support this theory is the following case, which, if nothing else, is very interesting. How it leads us to 50% across the board for everyone is where she loses me.
The most famous case is that of two men – both named James – who encountered each other for the first time at age thirty-nine.[6] The day they met, they were both six feet tall and weighed exactly 180 pounds. Each smoked Salems, drank Miller Lite, and habitually bit his fingernails. When they discussed their life histories some incredible coincidences emerged. Both had married women named Linda, had divorced them, and then remarried women named Betty. Each James enjoyed leaving love notes to his wife throughout the house (though perhaps both Lindas didn’t appreciate it enough). Their first-born sons were also named James, one James Alan, and one James Allen, and both named their dogs Toy. Each James owned a light blue Chevrolet and had driven it to the same beach in Florida (Pass-a-Grille Beach) for family vacations. I would bet anything that they were equally happy or unhappy. (emphasis supplied).[7]
Why would she “bet anything” that they were equally happy or unhappy? Are we being scientific or hanging out at Choctaw Casino?
Admittedly, there are a number of weird coincidences here, but that is not unusual for identical twins. What does naming your dog the same name, or choosing a wife with the same name as your twin, have to do with your level of happiness?
She does not say James and James were tested for happiness, and, if so, how often. You could take a “happiness snapshot” with me reuniting with an old friend, and I “would bet anything” our happiness levels would be the same – at that moment in time.
For that matter, how do we measure happiness? Give a man who is broke and hungry twenty dollars, and he is going to light up. Give the same amount to a billionaire and – meh!
In the blog cited above, Linda Gabriel correctly points out happiness tests are based upon self-reporting, which is a “notoriously unreliable scientific method.”
No matter which way we look at it, the empirical data from the Happiness Twins study led to the conclusion that the genetic basis for happiness is strong – very strong.[8]
If this is true for identical twins, would it not also be true for identical triplets? If you have not seen the incredible documentary, Three Identical Strangers, I promise you it is worth your time. If you subscribe to Prime Video, you can catch it there, or you can order the DVD from Amazon. Although unlike James and James, Bobby, Eddy, and David did not have the same names; nonetheless, there were plenty of weird coincidences among them. They may have been equally happy at some points in time, but that was certainly not true uniformly. I don’t want to spoil it for you, so I will not go into further detail, but I promise you, after watching it, you will not bet on the notion that identical siblings have identical levels of happiness all of the time.
How much value is the idea that 40% of happiness is based upon intentional activities?
We should all know by now our intentional acts are influenced by many different cognitive biases. Studies have proven many of us have racial bias, for example, even though we believe we do not. This sort of bias is called “unconscious bias” because it is rooted in the unconscious mind.
To what extent are all intentional activities governed by our unconscious minds. How much free will, if any, do we really have?
Have you ever made a vow to eat healthier, gone to a restaurant with the firm intention of ordering a salad with dressing on the side, and, suddenly, the words “cheese burger and fries” automatically fly out of your mouth? If so, your unconscious mind may be overruling your conscious mind for various reasons, including the burger ad you saw on television just before going to the restaurant. This is commonly referred to as “priming.” You can intend to keep a gratitude journal every day or give twenty bucks to every homeless person at the next stoplight, but something will prevent you from doing it.[9] We cannot have an intelligent discussion about “intentional activities” without considering the effects of cognitive bias, habits, and the unconscious mind. Where is this in our analysis?
our habit energies are often stronger than our volition. … We may vow not to do it again, but we do it again. Why? Because our habit energies (vasana) push us.[10]
Conclusion
The 50/10/40 theory of happiness is based upon genetics, external circumstances, and intentional activities. In the age-old argument of nature versus nurture, nurture is nowhere to be found. Good parenting by loving parents and good role models does not have a place in this analysis, and neither does childhood abuse or trauma. Additionally, the role of the unconscious mind and how it bedevils our best intentions needs to be carefully considered.
There is probably a grain of truth in the notion we all have a relatively fixed idea about whether we live in a hostile world or a friendly world; some of us live in a world where our glass is half-full, some half-empty, and, for others, just half a glass. It’s premature, however, for the set point theory of happiness to be accepted as dogma. This is fertile ground for additional research. My advice – don’t drink this Kool-Aid just yet.
Okay. My time is up for today. More about the mysteries of the unconscious mind in future posts.
I would be grateful for any questions or feedback! Please contact me at tom@coachingwithwisdom.com.
[1] The How of Happiness, at 57.
[2] The How of Happiness, at 53.
[3] I must say I like “base camp” better than set point. Set point sounds like happiness is a tennis game.
[4] This could also be described as “unrealistic expectations”: expecting the job promotion, the new car, the new love will solve all of your problems and bring you lasting happiness; or, expecting you can never be happy again because your spouse divorced you or you made a bad investment.
[5] Id.
[6] Dr. Lyubomirsky does not explain how these twins became separated at birth, but similar incidents have raised ethical issues about this practice by adoption agencies.
[7] Id. at 56.
[8] Id. at 57.
[9] From my reading, there appears to be a substantial controversy over whether the unconscious mind governs conscious thoughts and decisions or whether you can use the conscious mind to program the unconscious mind and use it to accomplish your goals (or both?). This is very confusing. Which part of your mind is in charge? What makes it more confusing is that some authors use the terms “unconscious” and “subconscious” synonymously. Regardless, the unconscious mind is definitely a factor to be considered when discussing the efficacy of intentional activities and happiness.
[10] The Heart of Buddha’s Teaching, Thich Nhat Hanh, at 25.