The Happiness Project

by Gretchen Rubin

Keep a gratitude notebook.

  Imitate a spiritual master.

  I’d become firmly convinced that money could help buy happiness. Still, there was something unappealing about thinking about money too much; it made me feel grasping and small-minded. By the end of July, I was relieved to turn from the worldly subject of money to the spiritual realm.

  I figured August was a particularly good time to focus on eternal things, because we’d be taking our family vacation. Stepping out of my usual routine would allow me to see more clearly the transcendent values that underlay everyday life. First, however, I had to figure out exactly what I wanted to achieve in my contemplation of eternity.

  My upbringing wasn’t religious. As a child, I went to Sunday school when I visited my grandparents in Nebraska, and we celebrated Christmas and Easter with lots of decorations, but that was the extent of it. Then I married Jamie, who is Jewish. His upbringing had been about as religious as mine, and since we now had a “mixed” household, we had even less religion at home. We celebrated Christian holidays with my parents and Jewish holidays with his parents (which made both sets of parents very happy, because they never had to switch off ) and observed all holiday traditions in a very secular, Hallmark-y way.

  Nevertheless, I’ve always been interested in learning about religion and in the experiences of devout people. I’d describe myself as a reverent agnostic. I’m attracted to belief, and through my reading, I enter into the spirit of belief. Also, although I’d never thought of myself as particularly spiritual, I’d come to see that spiritual states—such as elevation, awe, gratitude, mindfulness, and contemplation of death—are essential to happiness.

  When I mentioned to Jamie that my focus for August was “Eternity,” he asked suspiciously, “You’re not going to engage in a lot of morbid activities, are you?”

  That actually sounded intriguing.

  “I don’t think so,” I answered. “Like what?”

  “I have no idea,” he said. “But contemplating eternity sounds like something that might get tiresome for the rest of the family.”

  “No,” I assured him. “No skulls on the coffee table, I promise.”

  But I had to find some way to steer my mind toward the transcendent and the timeless, away from the immediate and the shallow. I wanted to cultivate a contented and thankful spirit. I wanted to appreciate the glories of the present moment and my ordinary life. I wanted to put the happiness of others before my own happiness. Too often, these eternal values got lost in the hubbub of everyday routines and selfish concerns.

  Will focusing on spiritual matters make you happier? According to the research, yes. Studies show that spiritual people are relatively happier; they’re more mentally and physically healthy, deal better with stress, have better marriages, and live longer.

  READ MEMOIRS OF CATASTROPHE.

  In AD 524, while in prison awaiting execution, the philosopher Boethius wrote, “Contemplate the extent and stability of the heavens, and then at last cease to admire worthless things.” The challenges to my serenity were insignificant compared to execution, of course, but I wanted to cultivate the same sense of perspective so I could remain unruffled by petty annoyances and setbacks. I wanted to strengthen myself so I’d have the fortitude to face the worst, if (i.e., when) I had to. To achieve this, the great religious and philosophic minds urge us to think about death. As the Buddha counseled, “Of all mindfulness meditations, that on death is supreme.”

  But I wasn’t sure how to go about meditating on death.

  Medieval monks kept images of skeletons in their cells as memento mori. Sixteenth-century vanitas artists painted still lifes that included symbols of the brevity of life and the certainty of death, like guttering candles, hourglasses, rotten fruit, and bubbles. What could I do to achieve the heightened awareness that death and catastrophe bring—without putting that skull on the coffee table?

  I hit on a memento mori that suited me: I’d read memoirs by people facing death.

  I went to the library and checked out an enormous stack of books. I started by collecting accounts by people grappling with serious illness and death, but then I broadened my search to include any kind of catastrophe: divorce, paralysis, addiction, and all the rest. I hoped that it would be possible for me to benefit from the knowledge that these people had won with so much pain, without undergoing the same ordeals. There are some kinds of profound wisdom that I hope never to gain from my own experience.

  August was a month of sunshine and vacation, which, because it made such a stark contrast to the dark confidences of these books, was probably the best backdrop. The reassurance of being with my family made it easier to experience vicariously so much unhappiness and loss.

  As we were packing for a trip to the beach, Jamie glanced at a few of the books I’d stuffed into our battered duffel bag.

  “Is this really what you want to be reading while we’re away?” he said doubtfully as he scanned the book jackets. “Stan Mack on cancer, Gene O’Kelly on brain tumors, and Martha Beck on having a baby with Down syndrome?”

  “I know, it seems like it would be incredibly depressing to read these books, but it’s not. It’s sad, but it’s also—well, I hate to say ‘uplifting,’ but they are uplifting.”

  “Okay,” he shrugged, “whatever. I’m taking A Bright Shining Lie and Middlemarch.”

  By the end of our trip, I’d finished every book I’d packed. I didn’t agree with Tolstoy’s observation that “Happy families are all alike,” but perhaps it was true that “every unhappy family is unhappy in its own way.” Although many of these memoirs described a similar circumstance—grappling with a life-threatening condition—each was memorable for its story of unique suffering.

  As a consequence of reading these accounts, I found myself with a greatly heightened appreciation for my ordinary existence. Everyday life seems so permanent and unshakable—but, as I was reminded by these writers, it can be destroyed by a single phone call. One memoir after another started with a recitation of the specific moment when a person’s familiar life ended forever. Gilda Radner wrote, “On October 21, 1986, I was diagnosed with ovarian cancer.” “The call comes at 7:00 P.M. The tumor is malignant and inoperable.” Cornelius Ryan recalled July 23, 1970: “On this soft morning I think I must begin to acknowledge the distinct possibility that I am dying…. The diagnosis changes everything.”

  Reading these accounts also gave me a new and intense appreciation for my obedient body—for the simple ability to eat or walk or even pee in the usual fashion. Being on vacation pulled me off my usual eating routine, and I found myself indulging in potato chips, milk shakes, grilled cheese sandwiches, and other treats that I wouldn’t ordinarily eat. One morning I felt dejected because I’d gained a few pounds. But having just finished an account by a prostate cancer survivor made me feel far more kindly to my own body. Instead of feeling perpetually dissatisfied with my weight, I should delight in feeling vital, healthy, pain-free, fear-free.

  A common theme in religion and philosophy, as well as in catastrophe memoirs, is the admonition to live fully and thankfully in the present. So often, it’s only after some calamity strikes that we appreciate what we had. “There are times in the lives of most of us,” observed William Edward Hartpole Lecky, “when we would have given all the world to be as we were but yesterday, though that yesterday had passed over us unappreciated and unenjoyed.”

  As I became more aware of the preciousness of ordinary life, I was overwhelmed by the desire to capture the floods of moments that passed practically unnoticed. I never used to think much about the past, but having children has made me much more wistful about the passage of time. Today I’m pushing Eleanor in a stroller; one day she’ll be pushing me in a wheelchair. Will I then remember my present life? I couldn’t get a line from Horace out of my head: “The years as they pass plunder us of one thing after another.”

  I decided to start a one-sentence journal. I knew I couldn’t write lyrical prose for forty-five minutes
each morning in a beautiful notebook (and my handwriting is so bad that I wouldn’t be able to read it afterward if I did), but I could manage to type one or two sentences into my computer each night.

  This journal became a place to record the fleeting moments that make life sweet but that so easily vanish from memory. It also helped me amplify the effect of happy experiences by giving me an opportunity to observe the third and fourth prongs of the Four Stages of Happiness, by expressing and recalling my feelings. Even after this summer had faded into the past, I’d have a way to remind myself of unmemorable but lovely moments—the night Jamie invented a new kind of pie or Eliza’s first trip alone to the grocery store. I can’t imagine forgetting the time when Eleanor pointed to her spaghetti and said politely, “Mo’ pajamas, please,” when she meant “Parmesan,” but I will.

  On our last day at the beach, when we were packed up and ready to leave, Jamie and I sat reading the newspaper as we all waited for the ferry. Eleanor wandered off to practice her stair climbing on a short set of three stairs, so I went to help her climb up and down, up and down. I considered going to get a section of the paper to read as I stood with her—and then I realized, this is it.

  This was my precious, fleeting time with Eleanor as a little girl, so adorable and cheery and persistent, as she went up and down those wooden stairs. The sun was shining, the flowers were blooming, she looked so darling in her pink summer dress; why would I want to distract myself from the moment by reading the paper? She’d already grown so much; we’d never have a tiny baby again.

  I’d had this thought before—but suddenly I grasped that this was my Third Splendid Truth: The days are long, but the years are short. It sounds like something from a fortune cookie, but it’s true. Each day, each phase of life seems long, but the years pass so quickly; I wanted to appreciate the present time, the seasons, this time of life. With Eliza, so much had already passed away—the Wiggles, Pat the Bunny, the make-believe games we used to play. One day—and that day wasn’t too far away—I’d think back on Eleanor’s babyhood with longing. This moment of preemptive nostalgia was intense and bittersweet; from that moment of illumination, I’ve had a heightened awareness of the inevitability of loss and death that has never left me.

  I made a note of this moment in my one-sentence journal, and now I can hang on to it forever. “All packed up to go home—waiting for the ferry—Eleanor had as much fun climbing the beach stairs as anything we did all summer: up and down, up and down. Heartbreakingly adorable in her white hat that Jamie bought. Clutching her favorite toothbrush of course. But everything changes, everything passes.” (Sometimes I do cheat and write more than one sentence.)

  When I introduced the idea of the one-sentence journal on my blog, I was surprised by the enthusiastic response. Clearly, a lot of people suffer from the same thwarted journal-keeping impulse that I do; like me, they find the prospect of “keeping a journal” enticing but intimidating. The idea of keeping a limited journal, to enjoy the satisfaction of keeping a record of experiences or thoughts but without the guilt or burden of writing at length, struck a chord.

  Several people shared their own versions of a one-sentence journal. One reader kept a journal that he planned to give to his three children; he travels a lot for work, so he keeps a small notebook in his briefcase, and every time he gets on a plane—and only while passengers are boarding—he fills a few pages about the latest goings-on in their family. I think this is a particularly brilliant solution because it transforms wasted time (boarding time) into an enjoyable, creative, and productive period. Another reader wrote to say that, after seeing an interview with the writer Elizabeth Gilbert on Oprah, she’d been inspired to imitate Gilbert’s practice of keeping a happiness journal in which she writes down the happiest moment of every day. Another reader, an entrepreneur, keeps a work journal, in which he notes any important work-related events, problems, or discoveries. He reported that it was an invaluable resource, because whenever he wants to remember how he handled a particular situation, his journal prompts his memory of how he handled it and what he learned: “I work alone, and if I didn’t have a work journal, I’d probably keep making the same stupid mistakes over and over. Also it gives me a feeling of progress by reminding me how far I’ve come since I started my company.”

  Along with keeping the one-sentence journal, the catastrophe memoirs spurred me to take another, less pleasant kind of action. I realized that Jamie and I needed to get our affairs in order. All the memoirs emphasized how horrible it was to deal with cold logistics at a time of shock and grief.

  “You know,” I said to Jamie, “we really need to update our wills.”

  “Okay, let’s do it,” he answered.

  “We’ve been saying that we should for years, and we really need to.”

  “Okay.”

  “We’re never going to feel like doing it, so we just have to decide to do it.”

  “Yes, you’re right!” he said. “I’m agreeing with you. Let’s get something on the calendar.”

  And we did. Zoikes, there’s nothing like seeing the words LAST WILL AND TESTAMENT in lawyerly, old-fashioned typewriter-style Courier font to act as a memento mori. And although it sounds supremely unromantic, rarely have I felt such love for Jamie as I did in that lawyer’s office. I was so grateful for the fact that he was alive and strong and that the wills seemed like play documents that would never matter.

  With our wedding anniversary approaching on September 4, it occurred to me that a (slightly grim) way to mark the occasion would be to use our anniversary as an annual prompt to review our situation. Were our wills up-to-date? Did Jamie and I both have access to the financial information that the other person routinely handled? I knew offhand that Jamie had no idea where I kept our tax or insurance information or the girls’ birth certificates. I should probably mention that to him. Repeating this “Be Prepared Day” review annually on our anniversary would keep it from seeming morbid—instead, it would be an ordinary expression of family responsibility.

  Along the same lines, one night, as I lay reading in bed after Jamie had fallen asleep, I finished Joan Didion’s The Year of Magical Thinking, about the first year after her husband’s death. As I closed the book, I was overwhelmed with thankfulness at the fact that Jamie, snoozing gently beside me, was safe for now. Why did I get so irritated when he waited for me to change Eleanor’s diaper? Why did I keep complaining about his failure to return my e-mails? Let it go!

  I felt a bit guilty about my reaction to these memoirs of catastrophe. Was it wrong to feel reassured by reading about these sorrowful events? Viewed one way, there was a ghoulish quality to this downward comparison—a schadenfreude-ish exploitation, however benign, of other people’s anguish. But the feeling of happy relief that came from recognizing my good fortune (for the moment) was something most of these writers had sought to create. Over and over, they emphasized the importance of cherishing health and appreciating ordinary life. (Other themes: keep up with your doctor’s appointments, don’t ignore big changes in your body, make sure you have health insurance.)

  That said, I don’t think these memoirs would cheer me if I’d had more brushes with serious illness; I don’t think I’d be able to stand reading them. Jamie, for one, would never read these books. He’s had too many unpleasant experiences in hospitals to want to visit voluntarily, even through the lives of other people.

  KEEP A GRATITUDE NOTEBOOK.

  Reading catastrophe memoirs made me extremely grateful for the fact that I wasn’t experiencing a catastrophe. Research shows that because we measure ourselves relative to others, our happiness is influenced by whether we compare ourselves to people who are better or worse off. In one study, people’s sense of life satisfaction changed dramatically depending on whether they completed sentences starting “I’m glad I’m not…” or instead, “I wish I was…” In the days after September 11, 2001, the emotion people most commonly experienced—after compassion—was gratitude.

  Grat
itude is important to happiness. Studies show that consistently grateful people are happier and more satisfied with their lives; they even feel more physically healthy and spend more time exercising. Gratitude brings freedom from envy, because when you’re grateful for what you have, you’re not consumed with wanting something different or something more. That, in turn, makes it easier to live within your means and also to be generous to others. Gratitude fosters forbearance—it’s harder to feel disappointed with someone when you’re feeling grateful toward him or her. Gratitude also connects you to the natural world, because one of the easiest things to feel grateful for is the beauty of nature.

  But I find it hard to stay in a grateful frame of mind—I take things for granted, I forget what other people have done for me, I have high expectations. To cure this, following the advice repeated by many happiness experts, I started a gratitude notebook. Each day, I noted three things for which I was grateful. Usually I logged my gratitude entries at the same time that I made my daily notes in my one-sentence journal. (These various tasks were making me happier, but they were also keeping me busier.)

  After keeping the notebook for a week, I noticed something: I never thought to mention some of the most important bases of my happiness. I took for granted that I lived in a stable, democratic society; that I could always count on my parents’ love, support, and general lack of craziness; the fact that I loved my work; the health of my children; the convenience of living right around the corner from my in-laws—not to mention the fact that I loved living right around the corner from my in-laws, a situation that many people might consider undesirable. I loved living in an apartment instead of a house: no yard work, no shoveling snow, no going outside to get the newspaper in the morning, no carrying out the trash. I was grateful that I would never again have to study for an exam or a standardized test. I tried to push myself to appreciate better the fundamental elements of my life, as well as the problems that I didn’t have.