Sonja Lyubomirsky Quotes

“Every day you have to renew your commitment. Some of the strategies should become habitual over time and not a huge effort.”

“Find a happy person, and you will find a project.”

“It is equally important to investigate wellness as it is to study misery.”

“No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you've probably heard or read this dictum countless times throughout your life. But has anyone told you-indeed, guaranteed you-that regular physical activity will make you happier? I swear by it.”

“Women’s magazines will often ask me things like, 'All right, I need six five-minute happiness strategies.' And I say, well, there aren’t any five-minute happiness strategies. This is something you have to do kind of every day for the rest of your life. Just like if you want to raise moral children or if you want to advance in your career. It’s a goal you pursue your whole life.”

“A compelling case can be made that the level of material comfort (or lack thereof) you are experiencing today is equivalent to how the top 5 percent lived a half century ago!”

“All that is required to become an optimist is to have the goal and to practice it. The more you rehearse optimistic thoughts, the more 'natural' and 'ingrained' they will become. With time they will be part of you, and you will have made yourself into an altogether different person.”

“Don’t be the person who is waiting for this, that, or the other thing to happen before she can be happy.”

“Exercise may very well be the most effective instant happiness booster of all activities.”

“Forgiving people are less likely to be hateful, depressed, hostile, anxious, angry, and neurotic.”

“Gratitude is an antidote to negative emotions, a neutralizer of envy, hostility, worry, and irritation. It is savoring; it is not taking things for granted; it is present oriented.”

“Happiness is not out there for us to find. The reason that it’s not out there is that it’s inside us.”

“Happiness, more than anything, is a state of mind, a way of perceiving and approaching ourselves and the world in which we reside.”

“I prefer to think of the creation or construction of happiness, because research shows that it's in our power to fashion it for ourselves.”

“I use the term happiness to refer to the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.”

“If we can accept as true that life circumstances are not the keys to happiness, we'll be greatly empowered to pursue happiness for ourselves.”

“If we observe genuinely happy people, we shall find that they do not just sit around being contented. They make things happen. They pursue new understandings, seek new achievements, and control their thoughts and feelings. In sum, our intentional, effortful activities have a powerful effect on how happy we are, over and above the effects of our set points and the circumstances in which we find themselves. If an unhappy person wants to experience interest, enthusiasm, contentment, peace, and joy, he or she can make it happen by learning the habits of a happy person.”

“If you're not happy today, then you won't be happy tomorrow unless you take things into your own hands and take action.”

“In a nutshell, the fountain of happiness can be found in how you behave, what you think, and what goals you set every day of your life.”

“It may be obvious that to achieve anything substantial in life — learn a profession, master a sport, raise a child — a good deal of effort is required.”

“It turns out that the process of working toward a goal, participating in a valued and challenging activity, is as important to well-being as its attainment.”

“Optimism is not about providing a recipe for self-deception. The world can be a horrible, cruel place, and at the same time it can be wonderful and abundant. These are both truths. There is not a halfway point; there is only choosing which truth to put in your personal foreground.”

“The combination of rumination and negative mood is toxic. Research shows that people who ruminate while sad or distraught are likely to feel besieged, powerless, self-critical, pessimistic, and generally negatively biased.”

“The happiest people do have their share of stresses, crises, and even tragedies. They may become just as distressed and emotional in such circumstances as you or I, but their secret weapon is the poise and strength they show in coping in the face of challenge.”

“The key to happiness lies not in changing our genetic makeup (which is impossible) and not in changing our circumstances (i.e., seeking wealth or attractiveness or better colleagues, which is usually impractical), but in our daily intentional activities.”

“The practice of gratitude is incompatible with negative emotions and may actually diminish or deter such feelings as anger, bitterness, and greed.”

“We habitually fail to enjoy, savor, and live in the present, as our minds are often someplace else. However, when you think about it, the present moment is all we are really guaranteed.”

“Write down your barrier thoughts, and then consider ways to reinterpret the situation. In the process, ask yourself questions like... What else could this situation or experience mean? Can anything good come from it? Does it present any opportunities for me? What lessons can I learn and apply to the future? Did I develop any strengths as a result?”

“Nothing in life is as important as you think it is while you are thinking about it.”

“People who regularly practice appreciation or gratitude—who, for example, 'count their blessings' once a week over the course of one to twelve consecutive weeks or pen appreciation letters to people who’ve been kind and meaningful—become reliably happier and healthier, and remain happier ”