7 Psychological Theories of Happiness to Know About in 2024

We all want to be happy, right? But what exactly is happiness, and how can we achieve it?

Understanding the psychological theories of happiness can give us some clues and practical tips. So, grab a cup of tea, get comfy, and let’s dive into seven fascinating theories of happiness that can help you live your best life in 2024.

1. Maslow’s Hierarchy of Needs

Let’s start with a classic (and my favourite happiness theory!).

Maslow’s Hierarchy of Needs is like a pyramid of happiness, with five levels that we need to climb to reach our fullest potential.

At the base are our basic needs, like food and shelter. Next up are safety needs, followed by social needs (hello, friends and family!). Then we have esteem needs, which are all about feeling good about ourselves.

And finally, at the top, is self-actualization, where we become the best versions of ourselves.

The idea behind this theory is that to reach happiness, all of your needs must be met.

You can use Maslow’s Hierarchy to improve your happiness with the following steps:

1. Check your basics: Make sure your basic needs are met. Are you eating well and getting enough sleep?

2. Build relationships: Spend quality time with loved ones and build strong social connections.

3. Boost your esteem: Celebrate your achievements, no matter how small, and practice self care.

4. Pursue personal growth: Engage in activities that challenge you and help you grow, like learning a new skill or hobby.

2. The Expectation Theory of Happiness

Expectation Theory suggests that happiness is all about managing our expectations.

If our reality meets or exceeds our expectations, we feel happy. But if reality falls short, we feel disappointed. It’s a simple yet powerful concept.

Here’s how you can make sure that your expectations are met:

1. Set realistic goals: Avoid setting the bar too high. Aim for achievable goals and celebrate progress.

2. Practice gratitude: Focus on what you have rather than what you lack. A gratitude journal can work wonders.

3. Stay Flexible: Be open to change and adapt your expectations as needed.

Check out: 7 signs you need to make a change

3. Seligman’s 3 Dimensions of Happiness

Martin Seligman, the father of Positive Psychology, identified three dimensions of happiness: Pleasure, Engagement, and Meaning.

Pleasure is all about enjoying life’s little joys. Engagement is about being deeply involved in activities you love. Meaning is about finding a purpose larger than yourself.

Here’s how to satisfy each dimension:

1. Find joy daily: Incorporate small pleasures into your day, like a favorite snack or a walk in the park.

2. Engage fully: Dive into activities that make you lose track of time, whether it’s painting, gardening, or reading.

3. Seek purpose: Volunteer, support a cause, or mentor someone. Find ways to contribute to something greater than yourself.

4. The PERMA Model of Happiness

Seligman also introduced the PERMA model, which stands for Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.

It’s a comprehensive framework that covers different aspects of a fulfilling life.

The idea is that we are driven to fulfil each aspect by intrinsic motivation. The lack of one may explain unhappiness.

How to achieve each aspect of the PERMA model:

1. Positive emotion: Focus on positive experiences and practice mindfulness to savor the moment.

2. Engagement: Identify your strengths and use them in daily activities.

3. Relationships: Invest time and effort into building strong, supportive relationships.

4. Meaning: Reflect on what gives your life purpose and seek ways to align your actions with your values.

5. Accomplishment: Set and achieve personal goals, celebrating your successes along the way.

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5. Hedonism Theory

Hedonism Theory is all about maximizing pleasure and minimizing pain.

It suggests that the pursuit of pleasure and the avoidance of discomfort lead to happiness.

The more pleasure you have and the less pain you have, the happier you will be!

How to prioritise pleasure:

1. Indulge wisely: Treat yourself to things that bring joy, like a relaxing bath or a good movie.

2. Avoid unnecessary stress: Identify sources of stress in your life and find ways to manage or eliminate them.

3. Balance pleasure and responsibility: Enjoy life’s pleasures but maintain a balance with your responsibilities.

6. Desire Theory

Desire Theory posits that happiness comes from fulfilling our desires. When we achieve what we want, we feel happy.

It’s about aligning our goals and desires with our actions.

So, if you act in a way that aligns with your goals, you are more likely to achieve happiness.

But, how can you do that?

1. Identify your desires: Make a list of what you truly want in life, both big and small.

2. Create an action plan: Break down your desires into achievable steps and work towards them.

3. Stay motivated: Keep your desires in mind and remind yourself of why they’re important to you.

Check out: How to create your own self improvement plan

7. Objective List Theory

Objective List Theory suggests that certain things inherently contribute to our happiness, regardless of our individual desires.

These might include having good health, meaningful relationships, and personal achievements.

This theory is a bit more ‘deterministic’ which can be both good and bad - depending on what motivates you!

You can apply this theory by making sure that each item on the list is met:

1. Focus on health: Prioritize physical and mental well-being through exercise, healthy eating, and self-care.

2. Nurture relationships: Build and maintain meaningful connections with friends and family.

3. Pursue achievements: Set goals that challenge you and work towards achieving them.

And there you have it! Seven psychological theories of happiness to guide you through 2024.

Understanding different theories of happiness can help you to understand potential pitfalls that may be blocking you from feeling happy.

There is some truth behind each of the theories above. I recommend choosing 2 or 3 that resonate most with you and applying them to your day-to-day life.

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