According to the Happiness Research Institute, based in Copenhagen, three main factors influence our happiness:

• Behaviours – that we can change
• Policies – that we can change over time
• Biology – that we cannot change.

The first two factors are based on a complex interplay of particular aspects of our lives, like the strength of our social relationships or how our employment status measures up against our aspirations, sense of purpose, and need for autonomy. Age and health play a part too.

Our biology, or more specifically our genetics, is a vital part of our capacity for happiness. To exactly what extent, though, is harder to quantify.

So, are some of us born happier than others? What constitutes “happiness”? And can we take simple steps to make ourselves happier?

Keep reading to find out.

The scientific measures of happiness are wellbeing and life satisfaction 

Each year (since 2012), the Sustainable Development Solutions Network has released its World Happiness Report in partnership with the UN. 

According to the report – which has seen Finland come out top for the last six years – the factors that dictate our happiness include social support, GDP, and perceptions of freedom and corruption.

You can read more about the report and why Finland might provide the key to winter happiness in our recent blog.

The report though, doesn’t measure genetic factors, which can be harder to quantify.

Some research suggests that wellbeing and life satisfaction could be as much as 40% down to heredity. (While this is huge, it’s worth noting that the heritability of IQ is closer to 80%.) 

Other experts in the field believe that the figure could be even higher. Dr Andy Cope, author of The Art of Being Brilliant, specialises in “positive psychology and the science of human flourishing”. He believes that only 10% of happiness is due to our circumstances.

But does that mean that 90% of happiness is genetic? And while studies have shown that identical twins have similar happiness levels, to what extent is that biological or the result of shared upbringing? 

Genetics might account for some of our inherent happiness but we can learn to adapt our habits too

There could be as many as 972 genes associated with human happiness.

Some of these will directly affect the body’s production of hormones, like the mood-enhancing serotonin, which can produce long-lasting feelings of happiness.

But as we have seen above, the answer isn’t solely down to genetics. 

Personality traits have a huge bearing on our outlook on life, and on how we are perceived by others. Extroverts, for example, are seen as outgoing and expressive, sociable and enthusiastic – or, to put it another way, happy. Those who are more introverted, meanwhile, might be anxious in social situations, easily discouraged and overwhelmed, and deemed less happy.

These traits could have little to do with genetics and much more to do with the attitudes built up during our lives. 

But does that mean that we are stuck with the personality we adopt as we reach adulthood, or can we change behaviours and adapt to new habits, learning to be happier?

It might be possible to train yourself happy if you have a conducive environment and can form the necessary habits

A Harvard University study that began back in 1938 has become the longest-running attempt to understand happiness worldwide.

Starting with 724 participants, and now including around 1,300 direct descendants, the study uses regular brain scans, blood and hormone tests, and interviews to understand what makes us happy.

The NHS, too, has its own tips for helping us to feel happier and more in control, whatever life throws at us.

3 top tips for creating a happier you:

1. Maintain meaningful social relationships and communicate regularly with loved ones

NHS Inform confirms that communication is key and the Harvard study agrees.

It found that those who made the effort to keep in regular contact with friends, family, and fellow human beings were generally happier and healthier.

This means prioritising social contact. Regular communication can strengthen the bonds of a relationship and allow you to vent, thereby releasing stress.

You might also find the affirmations you need to boost your self-esteem or feel the second-hand glow of helping to build someone else up.

2. Try to lead a healthy lifestyle to reduce stress and help your body and mind work harmoniously 

Happiness can begin with simple life choices like drinking less, exercising more and getting just the right amount of good quality sleep.

The ups and downs of life can lead us to make bad choices. Drinking alcohol might be tempting when times are tough, but it is likely to make you feel worse in the long run. 

The same is true of fatty comfort foods that don’t include all the necessary food groups and the vitamins and nutrients a healthy body needs.

Try to exercise regularly as this releases the endorphins that give your brain and mood a lift. In addition to a balanced diet, exercise could give you the best possible chance of a good night’s sleep.

3. Set yourself realistic goals and think carefully about the things that really make you happy

You might think that more money will automatically make you happy. It will allow you to buy more of the things you want, including a dream house, perfect looks, and access to the world of travel.

But you might find that, ultimately, what makes you happy is the perfect work-life balance and free time to spend with loved ones. 

Be sure that your points of reference and comparison are meaningful and realistic. 

Spending too long dreaming about the unattainable might mean that you miss out on the best things right in front of you.