Kennon M. Sheldon

Pursuing Happiness: The Architecture of Sustainable Change

The pursuit of happiness is an important goal for many people. However, surprisingly little scientific research has focused on the question of how happiness can be increased and then sustained, probably because of pessimism engendered by the concepts of genetic determinism and hedonic adaptation. Nevertheless, emerging sources of optimism exist regarding the possibility of permanent increases in happiness. Drawing on the past well-being literature, the authors propose that a persons chronic happiness level is governed by 3 major factors: a genetically determined set point for happiness, happiness-relevant circumstantial factors, and happiness-relevant activities and practices. The authors then consider adaptation and dynamic processes to show why the activity category offers the best opportunities for sustainably increasing happiness. Finally, existing research is discussed in support of the model, including 2 preliminary happiness-increasing interventions.

Daily Well-Being: The Role of Autonomy, Competence, and Relatedness

Emotional well-being is most typically studied in trait or trait-like terms, yet a growing literature indicates that daily (within-person) fluctuations in emotional well-being may be equally important. The present research explored the hypothesis that daily variations may be understood in terms of the degree to which three basic needs—autonomy, competence, and relatedness—are satisfied in daily activity. Hierarchical linear models were used to examine this hypothesis across 2 weeks of daily activity and well-being reports controlling for trait-level individual differences. Results strongly supported the hypothesis. The authors also examined the social activities that contribute to satisfaction of relatedness needs. The best predictors were meaningful talk and feeling understood and appreciated by interaction partners. Finally, the authors found systematic day-of-the-week variations in emotional well-being and need satisfaction. These results are discussed in terms of the importance of daily activities and the need to consider both trait and day-level determinants of well-being.

The Independent Effects of Goal Contents and Motives on Well-Being: It’s Both What You Pursue and Why You Pursue It

The assertion that both the content of goals and the motives behind goals affect psychological well-being has been controversial. Three studies examined this issue directly, showing that both what goals people pursue (i.e., whether they strive for extrinsic vs. intrinsic goal contents) and why people pursue them (i.e., whether they strive for autonomous vs. controlled motives) make significant independent contributions to psychological well-being. The pattern emerged in between-person and within-person studies of cross-sectional well-being and also emerged in a year-long study of prospective change in well-being. Implications for prescriptive theories of happiness are discussed.

How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves

A 4-week experimental study (N = 67) examined the motivational predictors and positive emotion outcomes of regularly practicing two mental exercises: counting ones blessings (“gratitude”) and visualizing best possible selves (“BPS”). In a control exercise, participants attended to the details of their day. Undergraduates performed one of the three exercises during Session I and were asked to continue performing it at home until Session II (in 2 weeks) and again until Session III (in a further 2 weeks). Following previous theory and research, the practices of gratitude and BPS were expected to boost immediate positive affect, relative to the control condition. In addition, we hypothesized that continuing effortful performance of these exercises would be necessary to maintain the boosts (Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005a). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9, 111–131). Finally, initial self-concordant motivation to perform the exercise was expected to predict actual performance and to moderate the effects of performance on increased mood. Results generally supported these hypotheses, and suggested that the BPS exercise may be most beneficial for raising and maintaining positive mood. Implications of the results for understanding the critical factors involved in increasing and sustaining positive affect are discussed.

Self-concordance, goal attainment, and the pursuit of happiness : Can there be an upward spiral?

Two studies used the self-concordance model of healthy goal striving (K. M. Sheldon & A. J. Elliot, 1999) to examine the motivational processes by which people can increase their level of well-being during a period of time and then maintain the gain or perhaps increase it even further during the next period of time. In Study 1, entering freshmen with self-concordant motivation better attained their 1st-semester goals, which in turn predicted increased adjustment and greater self-concordance for the next semesters goals. Increased self-concordance in turn predicted even better goal attainment during the 2nd semester, which led to further increases in adjustment and to higher levels of ego development by the end of the year. Study 2 replicated the basic model in a 2-week study of short-term goals set in the laboratory. Limits of the model and implications for the question of how (and whether) happiness may be increased are discussed.

The Structure of Goal Contents Across 15 Cultures.

The authors investigated the structure of goal contents in a group of 1,854 undergraduates from 15 cultures around the world. Results suggested that the 11 types of goals the authors assessed were consistently organized in a circumplex fashion across the 15 cultures. The circumplex was well described by positioning 2 primary dimensions underlying the goals: intrinsic (e.g., self-acceptance, affiliation) versus extrinsic (e.g., financial success, image) and self-transcendent (e.g., spirituality) versus physical (e.g., hedonism). The circumplex model of goal contents was also quite similar in both wealthier and poorer nations, although there were some slight cross-cultural variations. The relevance of these results for several theories of motivation and personality are discussed.

The American Dream in Russia: Extrinsic Aspirations and Well-Being in Two Cultures

Recent research in the United States suggests that individuals who strongly value extrinsic goals (e.g., fame, wealth, image) relative to intrinsic goals (e.g., personal growth, relatedness, community) experience less well-being. This study examines such goals in university samples from two cultures—the United States and Russia. Participants (N = 299) rated the importance, expectancies, and current attainment of 15 life goals, including 4 target intrinsic and 4 target extrinsic goals. Results confirmed the relevance of the intrinsic-extrinsic distinction for both samples and that stronger importance and expectancies regarding extrinsic goals were negatively related to well-being, although these effects were weaker for Russian women. Furthermore, for both men and women, perceived attainment of intrinsic goals was associated with greater well-being, whereas this was not the case for perceived attainment of extrinsic goals.

Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.

An 8-month-long experimental study examined the immediate and longer term effects of regularly practicing two assigned positive activities (expressing optimism and gratitude) on well-being. More important, this intervention allowed us to explore the impact of two metafactors that are likely to influence the success of any positive activity: whether one self-selects into the study knowing that it is about increasing happiness and whether one invests effort into the activity over time. Our results indicate that initial self-selection makes a difference, but only in the two positive activity conditions, not the control, and that continued effort also makes a difference, but, again, only in the treatment conditions. We conclude that happiness interventions are more than just placebos, but that they are most successful when participants know about, endorse, and commit to the intervention.

A Cross-Cultural Analysis of Avoidance (Relative to Approach) Personal Goals

The results from this research supported our primary hypothesis that the adoption of avoidance (relative to approach) personal goals varies as a function of individualism-collectivism (across representations of this distinction). Interdependent self-construals were positively related and independent self-construals were negatively related to adoption of avoidance goals (Study 1), Asian Americans adopted more avoidance goals than non-Asian Americans (Study 2), and persons from South Korea and Russia adopted more avoidance goals than those in the United States (Studies 3 and 4, respectively). Studies 3 and 4 investigated and found support for our secondary hypothesis that avoidance personal goals are a negative predictor of subjective well-being in individualistic (the United States), but not collectivistic (South Korea and Russia), countries. The findings are discussed in terms of other approach-avoidance constructs and motivational processes.

Of Wealth and Death: Materialism, Mortality Salience, and Consumption Behavior

Theoretical work suggests that feelings of insecurity produce materialistic behavior, but most empirical evidence is correlational in nature. We therefore experimentally activated feelings of insecurity by having some subjects write short essays about death (mortality-salience condition). In Study 1, subjects in the mortality-salience condition, compared with subjects who wrote about a neutral topic, had higher financial expectations for themselves 15 years in the future, in terms of both their overall worth and the amount they would be spending on pleasurable items such as clothing and entertainment. Study 2 extended these findings by demonstrating that subjects exposed to death became more greedy and consumed more resources in a forest-management game. Results are discussed with regard to humanistic and terror-management theories of materialism.