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Summary
Happiness worksheets provide clinicians with free, downloadable tools to help clients cultivate lasting well-being through intentional habits and behaviors.
Research shows that while genetics and circumstances dictate our baseline, people can still boost their baseline happiness through consistent, value-aligned practices.
Incorporating evidence-based happiness exercises like gratitude journaling, mindfulness, and the "3 good things" practice into therapy sessions can help clients cognitively reframe unhelpful thoughts.
Research suggests that happiness is associated with quality of life and health outcomes, and happiness worksheets are a practical tool for exploring this with clients. This article provides an overview of how to cultivate happiness and happiness exercises to suggest to clients.
We’ve included free downloadable happiness worksheets that you can save to your electronic health record (EHR) and use in your practice.
Can you make yourself happy?
Research shows you can cultivate happiness through intentional habits and behaviors.
In popular psychology, much of what we know about happiness is based on a 2005 study, illustrated in a widely published pie chart showing that we can control over 40% of our happiness through intentional activities.
In their study, researchers Sonja Lyubomirsky, Kennon M. Sheldon, and David Schkade found that three primary factors govern a person’s happiness:
Genetic set point: Contributing to 50% of a person’s happiness. This factor describes a pre-determined baseline or potential for happiness, which we return to after setbacks and significant achievements.
Circumstantial factors: Accounting for 10% of the pie chart, situational factors include your job, home, appearance, and resources.
Happiness-relevant activities and practices: The intentional activities and skill development to cultivate happiness, such as healthy habits, movement, etc.
The study authors created the Sustainable Happiness Model (SHM) from their research, which has been popular in positive psychology. However, it has received criticism, some of which the authors agree with. Critics argue that these factors do not live in isolation and can influence each other. Some experts say that genetic factors, such as a predisposition to anxiety or substance use, have a greater influence (up to 80%) than others, which can inhibit happiness.
In a more recent review of this criticism, the authors stated that while they agree with many such critiques, subsequent research still supports the premise of SHM, specifically that we can boost well-being through intentional behaviors and that they can be maintained long term. However, they also acknowledge that these healthy habits may not be as impactful as initially thought (up to 15%), and how people live also makes a difference to well-being.
Bottom line: Some factors, like our genetics and circumstances, can influence our happiness, but we can still boost our happiness through intentional practices.
Examples of happiness exercises
There are several different types of happiness exercises to choose from, including:
Stress management activities: For example, exercise helps to relieve stress, lower cortisol, and improve mood.
Activities that are meaningful: Advise clients to focus less on activities they think they should do and more on things they find are aligned with their values, like showing gratitude, giving to others, and supporting others.
Activities that bring joy: Happiness habits should be enjoyable, not what clients think they should do. For example, it might be more joyful to take a hike in a beautiful nature park instead of hitting the gym.
Gratitude: Keeping a gratitude journal, using a gratitude worksheet, or just acknowledging things they are grateful for can cultivate happiness, improve mental health, strengthen relationships, and have physical health benefits.
3 good things: Acknowledging three good things that have happened that day can have a positive impact on happiness.
Cognitive reframing: Research shows that cognitively reframing unhelpful thoughts, setting goals, and increasing mood awareness can improve happiness.
Mindfulness: Mindful meditation and laughing yoga also significantly affect happiness.
How to use the happiness worksheets
You can download and use these happiness worksheets in several ways:
Print or screen share the worksheet and use it as a psychoeducational prompt.
Complete the things that make me happy worksheets for resourcing with clients.
Give the happiness worksheet to the client to remind them of what you discussed during therapy.
Ask the client to try happiness exercises between sessions and report their progress at their next therapy appointment.
Share the worksheet with coworkers.
Use the joy worksheet in a group setting to prompt clients to share what makes them happy.
Sources
Bailey, L. (2018). Study suggests people should get moving to get happier. The University Record, University of Michigan.
Bergsma, A., Buijt, I., & Veenhoven, R. (2020). Will Happiness-Trainings Make Us Happier? A Research Synthesis Using an Online Findings-Archive. Frontiers in psychology.
Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology.
Nes, R. B., & Røysamb, E. (2017). Happiness in behaviour genetics: An update on heritability and changeability. Journal of Happiness Studies.
Newman, K, M. (2016). Five Science-Backed Strategies for More Happiness. Greater Good Magazine, University of California, Berkeley.
Newman, K, M. (2020). How Much of Your Happiness Is Under Your Control? Greater Good Magazine, University of California, Berkeley.
Recovery Research Institute. (n.d.). Five do-it-yourself exercises to improve how happy you feel right now — do they work?
Sheldon, K. M., & Lyubomirsky, S. (2019). Revisiting the Sustainable Happiness Model and Pie Chart: Can Happiness Be Successfully Pursued? The Journal of Positive Psychology.
UCCS Wellness Center. (n.d). Happiness Workbook. University of Colorado
van Woudenberg, T. J., Bevelander, K. E., Burk, W. J., Smit, C. R., Buijs, L., et al. (2020). The reciprocal effects of physical activity and happiness in adolescents. International Journal of Behavioral Nutrition and Physical Activity.
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