The Science of Happiness: Cultivating Rituals for a Joyful Life

So I listened to Rainn Wilson’s Soul Boom episode with social scientist Arthur Brooks and whew, it resonated with me deeply, so of course I did a deep dive on Arthur Brooks and his overall philosophy.

First things first, I suggest you go listen to the podcast, it’s so worth it. The key take aways from the podcast were:

1. Control dopamine — suggested a two week social media detox…. I really would like to do this after the motherhood collection launches. I’m so so so nervous to do that as I’m launching a new brand, but it feels like a good time to do it. Anyone want to join?
2. Don’t be manipulated so you’re hating others — this is so huge right now and the way these two talked about this within this crazy world we live in right now with climate change and politics really hit home for me.
3. More eye contact and touch — as a homebody struggling with PPA/PPD I hear this call and will respond accordingly… Wenatchee friends text me, let’s hangout. Long distance homies, come visit!

Alright let’s get into happiness as a science and how to cultivate habits that will lead us to a more joyful life. Happiness isn’t just a feeling—it’s a skill that can be developed. While some aspects of happiness are influenced by genetics and circumstances, research shows that much of it comes down to intentional habits. Brooks, has spent years studying the science of happiness and distilling it into practical advice.

So, what does the research say about happiness? And how can we apply Brooks’ wisdom to create more joy in our daily lives?

Happiness isn’t just about momentary pleasure—it’s about overall well-being. Psychologists define happiness as a mix of three key components:

1. Enjoyment – The pleasures of life, like a good meal, laughter, or a sunset.

2. Satisfaction – A sense of accomplishment and purpose.

3. Meaning – A connection to something greater than ourselves.

Brooks emphasizes that happiness is a balance of these elements, and the key is to cultivate habits that support long-term well-being rather than chasing temporary highs.

Arthur Brooks’ 4 Pillars of Happiness

Arthur Brooks identifies four essential pillars for lasting happiness:

1. Life Philosophy

Whether it’s spirituality, meditation, or simply a strong sense of values, having a guiding philosophy helps create meaning and resilience. Faith or a structured worldview provides perspective, helping us handle life’s ups and downs with grace. Practicing rituals helps us anchor our lives.

2. Family & Relationships

The Harvard Study of Adult Development found that the biggest predictor of lifelong happiness is strong relationships. Prioritizing deep, meaningful connections over shallow social interactions leads to a more fulfilling life. Make time for your loved ones. Call a friend, plan a dinner with family, or schedule a weekly coffee date with someone you care about.

3. Meaningful Work

Brooks defines meaningful work as not necessarily what makes the most money, but what aligns with your strengths and brings a sense of purpose. Work that serves others or contributes to a greater goal leads to higher life satisfaction. Reflect on what aspects of your work bring fulfillment. If your job isn’t meaningful, look for ways to create impact—mentoring someone, volunteering, or pursuing a passion project.

4. Serving Others

Acts of service release oxytocin (the “love hormone”) and create a sense of belonging. Helping others—whether through volunteering, mentoring, or simple acts of kindness—deepens our sense of connection and purpose. Look for small ways to give back—help a neighbor, donate to a cause, or send an encouraging message to someone who needs it. The podcast really hits on this one with the point of not letting others manipulate you into hating others in this political climate and doing something meaningful to serve your community. Many of us, including myself, are quick to share a performative story on Instagram, but how are we truly connecting/supporting our community, our families, our friends. As a new mom, the acts of kindness by other moms has gotten me through.

Some Other Science-Backed Happiness Rituals

1. Practice Gratitude

Writing down three things you’re grateful for each day rewires the brain to focus on the positive.

2. Move Your Body

Exercise boosts dopamine and serotonin, instantly lifting your mood. Find movement you enjoy, whether it’s a walk, yoga, or dancing. We are big fans of dance parties after every meal— helps with blood sugar too!

3. Spend Time in Nature

Studies show that being outdoors reduces stress and increases well-being. Even 20 minutes outside can have a powerful effect.

4. Prioritize Sleep

Lack of sleep affects mood and emotional regulation. Aim for 7-9 hours of quality rest. As a mama, sometimes this is a challenge. I have adopted safe cosleeping practices to prioritize my sleep and I’m so thankful for it.

5. Limit Social Comparison

Social media often makes us feel less satisfied with our lives. Be mindful of comparison and focus on your own journey.

Happiness is a Practice

Happiness isn’t something we stumble upon—it’s something we cultivate.  Life is not about chasing temporary pleasure but building a life of deep fulfillment through relationships, purpose, and service.

So, what small shift can you make today to move toward a happier life? I’m going to look into a gym membership that offers child care, so that I can prioritize some “me” time and move my body. Another reminder I received yesterday from a mom friend— “a happy you, is a happy child.”

Thank you for being here, sending you love and light.

MK