3 Secrets to Happiness at Work According to Research

Organizations are investing increasing amounts of money and resources in improving happiness at work, from team-building exercises and fun consultants to Google’s Chief Happiness Officer (Spicer & Cederström, 2015; Tan, 2014).

After all, the benefits are obvious. Happy workers enjoy what they do and work harder and smarter. Companies take fun, play, and satisfaction in the workplace seriously because they recognize the importance of happiness for productivity, staff retention, and employee wellbeing (McKee, 2014).

This article explores happiness at work in light of psychological research findings, sharing what we know of the concept, its advantages, and its implications for work-life balance.

Before you continue, we thought you might like to download our three Happiness & Subjective Wellbeing Exercises for free. These detailed, science-based exercises will help you or your clients identify sources of authentic happiness and strategies to boost wellbeing.

How to Define Work Happiness

Happiness, as a concept, is so slippery that, despite advanced tools for measuring emotions and predicting behavior, we still need to figure out precisely what it is, suggests Shawn Achor, the author of The Happiness Advantage (Achor, 2011).

As a result, it is sometimes easier to speak about happiness indirectly in relation to other mental phenomena, such as joy, engagement, and motivation. Indeed, according to Achor, happiness refers to the experience of positive emotions combined with much deeper feelings, including purpose and meaning (Achor, 2011, 2014).

Similarly, Martin Seligman–often referred to as the father of positive psychology–linked happiness to the following three components in his original authentic happiness theory (Seligman, 2011, 2011a):

• Positive emotions
  Pleasure, warmth, comfort, and even rapture, as examples, create a “pleasant life,” as Seligman calls it (Seligman, 2011, p. 11).
• Engagement
  Also known as flow, involves merging with the activity and losing one’s sense of self.
• Meaning
  A “meaningful life” consists of belonging to, or serving, something more significant than the self (Seligman, 2011, p. 12).

When Seligman first wrote about the authentic happiness theory, he thought the goal of positive psychology was to pursue such happiness. However, his subsequent wellbeing theory evolved his approach, suggesting the “goal of positive psychology is to increase flourishing” (Seligman, 2011, p. 13).

As such, while positive emotions, engagement, and meaning are essential, they are best combined with positive relationships and achievement. Together, they form part of Seligman’s far-reaching PERMA model and offer a path to a deeper level of flourishing and more profound happiness (Seligman, 2011).

In her book Positivity, Barbara Fredrickson also recognizes the problem of definition. She suggests the term ‘happiness’ is both murky and overused and better described in terms of feelings such as love, gratitude, and joy. Indeed, according to Fredrickson, happiness should, more usefully, be wrapped up in the concept of ‘positivity,’ where, as part of her broaden and build theory, each positive emotion supports and leads to others (Fredrickson, 2010).

While conceptually, happiness is tricky to define–in the workplace at least–in practical terms, it is intimately connected with staff motivation, deeper self-knowledge, spirituality, and finding meaning in tasks (Awada, 2019).

As a result, Achor rejects the traditional view that working harder leads to success and, ultimately, happiness—both in work and outside. Instead, happiness is relative to who we are and how we feel about our jobs and lives (Achor, 2011).

What Research Reveals About Happiness at Work

According to research, these three dominant thoughts reveals the secrets to happiness at work.

1. Happiness in the workplace is essential

Research suggests that it improves sales, productivity, and accuracy while boosting health and quality of life. Despite a clear link between employee happiness and business outcomes, it needs to be taken more seriously (Achor, 2011).

2. Positive psychology

When Achor introduced positive psychology principles into KPMG, one of the big accounting companies, following the 2008 banking crisis, they saw an increase in life satisfaction, work optimism, perceived effectiveness in work, and a reduction in perceived stress. Moreover, the effect was not short-lived. Four months later, improvements to personal and professional happiness were maintained (Achor, 2014).

3. Job crafting

However, while research typically finds a positive link between happiness and productivity in the workplace, chasing it may leave us feeling less happy and even frustrated.

Instead, we may be better off focusing on crafting our jobs and living our lives to align with our values, creating long-term meaning and fulfillment (Seligman, 2011; Ryan & Deci, 2018).

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Advantages of Happiness in the Workplace

Happiness at work matters because happy workers are more engaged with their jobs and colleagues and work harder and smarter. In fact, a happy employee is good for everyone: their psychological and physical wellness is boosted, they interact better with customers, and they are more productive for their employer (McKee, 2014).

Research confirms the many advantages associated with happiness in the workplace, including (Rahmi, 2018; Thompson & Bruk-Lee, 2021):

Increased:

• Productivity
• Quality
• Sales
• Customer satisfaction
• Creativity
• Innovation
• Adaptation
• Flexibility

Decreased:

• Financial losses
• Absences
• Worker stress

Ultimately, healthy and happy employees are more productive, produce the best goods, and offer customers more satisfying services (Rahmi, 2018).

Increasingly, research recognizes that workplace happiness can “significantly mediate the relationship between job demands and organizational outcomes” (Thompson & Bruk-Lee, 2021, p. 1419).

Happy Work & Life Balance

Psychologist Jacinta Jiménez (2021) believes that a single, universal, and ‘ideal’ work-life balance is a myth.

In her book, The Burnout Fix, she points out that while we should all be making time for silence and sanctuary, support, and connection, the time required for each varies. We are all unique, and so are our needs (Jiménez, 2021).

We vary in our circumstances, abilities, life experiences, work cultures, stressors, and what a successful sustainable life looks like. Work-life balance is whatever feels balanced to the individual (Jiménez, 2021).

Our article Work-Life Balance in Psychology: 12 Examples and Theories considers the multiple roles each of us plays: partner, parent, manager, team member, and teacher. Each one has unique needs and challenges and the potential to upset our life balance (Kalliath & Brough, 2008).

As a result, changes to any of the following can create an imbalance that brings unique demands (Guest, 2002):

• The work environment
• In life
• In individual attitudes

Greater awareness of our many roles can help us anticipate how changes impact our lives and happiness.

In What Are Life Domains & How Can We Balance Them? we look at how we attempt to juggle each of the following five life domains (Vanderweele, 2017):

• Spirituality
• Family
• Work
• Health
• Community

Sometimes it is necessary to say ‘No’ to new or changing demands. Other times, we must accept and acknowledge that we cannot do everything—we have limits. Furthermore, increasing focus on positive life domains and reducing attention on negative ones is a powerful strategy that creates a better life balance and improved wellbeing (Lee & Sirgy, 2018).

Ultimately, our goal should be to create a balance that works for our unique circumstances. As our lives evolve, so will our needs, and we must continually assess what the ideal looks like.

Benefits of Job Crafting

Job crafting is the process of personalizing work to better align with one’s strengths, values, and interests. (Tims & Bakker, 2010). Any job, at any level can be ‘crafted,’ and a well-crafted job offers more autonomy, deeper engagement and improved overall wellbeing.

As you can see, the benefits of job crafting are seemingly endless.

The PositivePsychology.com Job Crafting Coaching Manual outlines a seven-session framework to help you or your clients navigate the ins and outs of crafting a job to align with their values, strengths, and interests.

How to Be Happy at Work, Even if You Hate It

Research suggests that work happiness and life satisfaction are in the hands of the individual and the organization.

Firstly, it’s essential to recognize that happiness is an advantage at work, and rather than waiting for future successes, we can find it in the present. Secondly, by creating good habits that increase life satisfaction, you can train your brain and prepare it for higher levels of happiness (Achor, 2014).

Psychology recognizes that no matter whether you like or loathe your workplace, you can change the lens through which your brain views and assesses the world.

This can be done by

• showing gratitude,
• practicing kindness and compassion,
• engaging in mindfulness, and
• taking part in regular exercise.

In turn, we can learn to build positive emotions that impact our workplace happiness and overall life satisfaction (Achor, 2011, 2014; Seligman, 2011).

Research by Annie McKee and her team at the University of Pennsylvania Graduate School of Education found that to be genuinely engaged and happy, employees need (McKee, 2014):

• A meaningful vision of the future
  When our personal vision is aligned with our organization’s vision, we feel engaged and part of its future.
• A sense of purpose
  We need to feel part of something that matters. Working towards meaningful goals can both excite and engage us.
• Great relationships
  The connections we form–or don’t–with our colleagues and boss are vital. When we experience them as close, trusting, and supportive, we are more willing to contribute to the team.

While team-building and fun days are valuable, profound, enduring engagement and satisfaction require a consistent environment where people can flourish (Seligman, 2011; McKee, 2014).

Research continues to highlight the benefits of positive psychology and the closely related concept of happiness in the workplace, including (Fredrickson, 2010; Donaldson et al., 2019; Ryan & Deci, 2018):

• Setting and working toward goals
  Goals are powerful tools for motivating individuals and teams and increasing overall happiness.
• Boosting positive emotions
  Creating a culture of gratitude, joy, optimism, hope, and other positive emotions can positively influence happiness.
• Increasing intrinsic motivation
  Targeting intrinsic triggers and satisfying needs such as relatedness (or connection), autonomy (or control), and competence (or mastery) can have significant positive effects on happiness and wellbeing.
• Awareness and use of strengths
  Knowing our strengths and finding or creating opportunities to use them improves performance and mental wellness.

6 Work Happiness TED Talks

There are plenty of TED Talks that can guide organizations and their employees in creating an environment, culture, and mindset more conducive to happiness:

1. The happy secret to better work

Shawn Achor’s talk is fast-moving and funny, taking the audience on a journey that inspires increased happiness and improved productivity in the workplace.

2. Grit: The power of passion and perseverance

Watched over 28 million times, Angela Lee Duckworth recognizes and explores the importance of grit to success and a happier life.

3. What makes us feel good about work?

Money is not what ultimately makes us happy at work. Instead, we need purpose, progress, and growth, explains Dan Ariely in this illuminating talk.

4. The new era of positive psychology

Martin Seligman, one of the most important people in positive psychology, talks us through its ability to help us flourish and improve positive emotions.

5. How to make work-life balance work

For many, achieving the ideal work-life balance can seem an almost impossible goal. In this talk, Nigel Marsh says that this task is too important to be left to the employer, and it is up to us to find the best balance between family, personal, and productive time.

6. Why having fun is the secret to a healthier life

We spend much of our lives at work, yet it often isn’t associated with having fun. Catherine Prices discusses the importance of “true fun” and how to weave playfulness into our day.

Finding Happiness at Work Quotes

The following quotes offer inspiration as our clients identify and build happiness in their workplace through living their values, finding purpose, and creating lasting connections (Robinson, 2022; Work quotes, n.d.):

“Let the beauty of what you love be what you do.”
– Rumi

“This is the real secret of life – to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.”
– Alan Watts

“Goal setting is the most important aspect of all improvement and personal development plans. It is the key to all fulfillment and achievement.”
– Paul J. Meyer

“Earning happiness means doing good and working, not speculating and being lazy. Laziness may look inviting, but only work gives you true satisfaction.”
– Anne Frank

“Your purpose in life is to find your purpose and give your whole heart and soul to it.”
– Buddha

“Work without love is slavery.”
– Mother Teresa

“Working hard for something we don’t care about is called stress. Working hard for something we love is called passion.”
– Simon Sinek

“To find out what one is fitted to do, and to secure an opportunity to do it, is the key to happiness.”
– John Dewey

“Happiness does not come from a job. It comes from knowing what you truly value and behaving in a way that’s consistent with those beliefs.”
– Mike Rowe

“Work hard, be yourself, and have fun!”
– Michelle Kwan

17 Exercises To Increase Happiness and Wellbeing

Add these 17 Happiness & Subjective Well-Being Exercises [PDF] to your toolkit and help others experience greater purpose, meaning, and positive emotions.

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Best Resources From PositivePsychology.com

We have many resources available for coaches working with their clients to build a realistic and enduring work-life balance and the resilience to reduce workplace stress and experience more positive emotions.

Our free resources include:

• Your Best Work Self
  This helpful tool supports professionals in identifying what fuels their passion and building the environment, relationships, and tasks that encourage happiness in the workplace.
• Strengthening Ikigai in the Workplace
  A helpful worksheet for understanding what your clients enjoy doing, are good at, and can get paid for at work. The aim is to optimize performance, boost intrinsic motivation, and encourage a happier time in their chosen career.
• Workplace Mindfulness
  Mindfulness positively impacts happiness across multiple life domains. This worksheet uses a set of simple questions that clients can ask themselves to help improve workplace satisfaction.

Another extremely useful resource:

Balancing Life Domains© is a coaching masterclass that will teach you how to help others effectively manage attention and energy between our most valued life domains, such as family, work, and leisure. This is taught by addressing the roles of attention, need fulfillment, and actions required to create life balance. Your clients will be given all the necessary tools to create a more balanced life through fun and engaging exercises and techniques.

Balancing Life Domains© Masterclass is exclusive to Life Navigation©, our comprehensive positive psychology certification program. As such, it can only be accessed through joining Life Navigation© and can not be purchased as a stand-alone masterclass.

If you’re looking for more science-based ways to help others develop strategies to boost their wellbeing, this collection contains 17 validated happiness and wellbeing exercises. Use them to help others pursue authentic happiness and work toward a  life filled with purpose and meaning.

A Take-Home Message

Happiness in the workplace is a serious business. It can have a dramatic effect on employee and organizational performance and boost wellbeing.

And yet, the concept of happiness, even for psychologists, remains unclear. However, whether easily defined or not, happiness in the workplace is intimately connected with other members of staff, our work, and our environment—it is not something experienced in isolation.

The effects of happiness at work are far-reaching: satisfied staff are less absent and more accurate, creative, and productive. And crucially, they are better able to handle stress, reducing absenteeism and improving mental wellbeing.

Beyond that, a happy workforce can successfully mediate the often challenging relationships between job demands and organizational outcomes.

Finding a successful work-life balance that works for us is crucial. There is no one-size-fits-all. We are all unique, and so are our circumstances. As a result, there will be times when we have to say ‘no’ to new opportunities and others when we may need to re-prioritize according to our evolving needs.

Why not try out some of the above tools and others we have available with your clients? A positive environment and helpful habits can create a more balanced lifestyle and improve our happiness inside and outside the workplace.

We hope you enjoyed reading this article. Don’t forget to download our three Happiness Exercises for free.