*This episode originally aired on January 28, 2023.

Jonathan Bastian talks with Harvard Medical School Professor of Psychiatry Robert Waldinger about his latest book, “The Good Life: Lessons from the World's Longest Scientific Study of Happiness.” Waldinger is also director of the Harvard Study of Adult Development, the home of the world’s longest-running studies on happiness. The project has followed 724 men — ranging from “Harvard sophomores to inner-city Boston boys” — and their subsequent spouses and families, since 1938, and now encompasses three generations of people. 

Waldinger says that although there is no blood test for happiness, researchers are able to examine and evaluate happiness from various angles. 

“We ask people, ‘Are you happy? How happy are you?’ We also ask other people, their partners, their kids and follow their work lives,” he explains, adding that psychologist Sonya Lubomirski calculated that “about 50% of our happiness is determined by inborn factors, about 10% is determined by what our life circumstances are right now, and the remaining 40% is under our control.” 

What was the surprise discovery from the study?  While it’s important to look after your health, eat right, and exercise, the most significant impact on happiness, Walindger says, was that “the quality of our relationships predicts who's gonna be happy and healthy as they get older … one of the most important things we need is a person who we know will be there for us in times of stress.”

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Later, Jonathan Bastian speaks with Cassie Holmes, author of “Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most,” about maintaining a happy lifestyle. Time, Holmes says, isn’t just the problem — it’s the solution. 

“Time is so important, because how we spend the hours of our days sum up to the years of our lives,” she explains. “And as we're looking to feel happier in our days and about our lives, it's crucial to understand how we invest this resource of time and to make the most of the time that we have.”

Holmes offers some tools and tips on being happier and how to harness time towards doing so. She encourages people to “actually track their own time, write down what they are doing and rate coming out of that activity, on a 10 point scale, how they feel,” she says. “That will allow you to pick up on whether those ways of connecting and socializing are truly satisfying and truly fulfilling.”