Happiness is a universal pursuit. It’s what we wish for ourselves, our loved ones, and even strangers. Yet, for many, it feels elusive—something that will come only when circumstances align perfectly, when we achieve a promotion, buy a new house, or secure approval from others. This mindset, while common, is flawed. Both modern psychology and ancient Indian wisdom agree: happiness isn’t something we wait for or crave. It’s something we create, actively and intentionally, in the way we live each day.

Dr. Laurie Santos, a Yale University professor, has brought this perspective to a global audience with her course The Science of Well-Being. Her research highlights that happiness is not a product of external rewards but a practice rooted in deliberate actions. Interestingly, her findings echo the teachings of ancient Indian scriptures, which also emphasize that happiness—or ananda—is cultivated through mindful living, purposeful action and inner peace.

The Illusion of Happiness: Myths That Mislead Us

In modern life, we are often led astray by misconceptions about happiness. We believe it lies in material wealth, professional success, or social recognition. Yet, research reveals that these pursuits rarely deliver lasting joy.

Dr. Santos highlights the concept of hedonic adaptation, which explains how humans quickly adjust to new circumstances. That dream job or luxury car may bring excitement initially, but its effect on happiness fades over time. Similarly, social comparison, amplified by social media, fuels dissatisfaction as we measure our lives against the curated highlights of others.

Ancient Indian philosophy offers similar insights. The Bhagavad Gita warns against attachment to the outcomes of our actions, teaching instead to focus on karma—doing the right thing without expecting rewards. Similarly, the Yoga Sutras emphasize santosha (contentment), encouraging individuals to appreciate what they have rather than endlessly craving more.The message is clear: happiness is not something we find outside ourselves. It is something we create within.

How We Create Happiness: Practices That Work

If happiness isn’t about external achievements, what is it about? Both modern psychology and Indian scriptures identify practices that foster inner peace and lasting well-being. Here are key strategies Dr. Laurie Santos outlines, combined with their resonance in Indian traditions:

1. Gratitude: Focusing on What We Have

Gratitude is a powerful tool for improving happiness. It shifts our attention from what’s missing to what’s present. Dr. Santos suggests simple practices like writing down three things you’re grateful for each day. This habit rewires the brain, fostering a mindset of abundance.

Indian culture has long celebrated gratitude, whether through daily prayers, touching elders’ feet, or offering thanks to the divine. These rituals remind us to acknowledge the blessings in our lives, cultivating a sense of contentment.

2. Kindness: Finding Joy in Giving

Acts of kindness are another proven path to happiness. Helping others—whether through a kind word, a thoughtful gesture, or volunteering—creates a “helper’s high” that boosts both our mood and our sense of purpose.

The Indian concept of seva (selfless service) aligns perfectly with this idea. Practiced across religions like Sikhism and Hinduism, seva teaches that joy comes not from taking, but from giving. Modern research supports this, showing that altruistic behavior strengthens social bonds and enriches our lives.

3. Savoring the Present: Living Fully in the Moment

In a fast-paced world, we often rush through positive experiences without truly enjoying them. Savoring involves slowing down to fully appreciate the present moment, enhancing the richness of life.

Dr. Santos highlights savoring as a way to combat the human tendency to let good moments pass unnoticed. This principle resonates deeply with Indian philosophy. The Bhagavad Gita teaches us to focus on the present moment, performing our duties with full attention and mindfulness. Similarly, practices like pranidhana (offering oneself to the divine) encourage living in harmony with the now.

4. Building Social Connections: Strengthening Bonds

Humans are inherently social beings, and strong relationships are one of the most consistent predictors of happiness. Loneliness, on the other hand, has been linked to depression, anxiety, and even physical health issues like heart disease.

Dr. Santos stresses the importance of meaningful connections over superficial interactions. Simple actions, such as scheduling time with friends, calling a loved one, or actively listening during a conversation, can significantly enhance relationships.

Indian traditions, from joint family systems to festivals like Diwali and Holi, emphasize the importance of togetherness. Celebrations, rituals, and shared meals strengthen bonds and remind us that happiness grows when shared.

5. Mindfulness and Meditation: Anchoring the Mind

Mindfulness, the practice of being fully present in the moment, has been shown to reduce stress and improve emotional resilience. Meditation, a key tool for mindfulness, helps calm the mind and enhance focus.

These practices have been central to Indian traditions for millennia. Dhyan (meditation) and pranayama (breath control) are not just techniques but ways of life, designed to foster inner calm and clarity. Today, these ancient practices are being embraced globally as antidotes to the stress and chaos of modern life.

6. Practicing Optimism: Focusing on Positivity

Optimism involves looking for the good in situations, even when challenges arise. This doesn’t mean ignoring difficulties but choosing to see opportunities and solutions.

Dr. Santos emphasizes reframing negative experiences by focusing on lessons learned or silver linings. Indian philosophy also teaches this perspective, urging individuals to accept life’s dualities of joy and sorrow with equanimity.

The Mind-Body Connection

Happiness isn’t just mental; it’s deeply tied to physical health. Regular exercise boosts mood through the release of endorphins, while quality sleep and a balanced diet ensure a healthy mind-body connection.

Dr. Santos’ emphasis on holistic well-being aligns with Indian traditions like Ayurveda, which views the body and mind as interconnected. Practices like yoga are not merely physical exercises—they are meditative acts that harmonize the physical and emotional.

Happiness Beyond the Self

While creating happiness begins within, its ripple effects extend outward. Imagine workplaces where well-being is prioritized alongside productivity, with flexible hours, mental health support, and a culture of appreciation. Schools could incorporate emotional intelligence and mindfulness into their curriculums, preparing students for both academic and personal success.

At a societal level, governments could take inspiration from Bhutan’s Gross National Happiness (GNH) index, which measures well-being alongside economic growth. India, with its rich cultural heritage, could lead the way in designing policies that prioritize happiness—through mental health programs, green spaces, and community-building initiatives.

A Shared Responsibility

The beauty of the science of well-being is how seamlessly it aligns with the teachings of Indian scriptures. Both emphasize that happiness is not something we wait for; it is something we create. It is not about craving external rewards but cultivating internal balance through gratitude, kindness, mindfulness, and connection.

Happiness, then, is a practice—a series of small, intentional actions that shape our thoughts, emotions, and relationships. By embracing this approach, we can move beyond fleeting pleasures and create a life of lasting joy, for ourselves and for those around us. The question is not whether happiness will happen to us. The question is: will we create it?

(The author has three books to his credit - Say Yes to Sports, ‘Hoslanama’ & ‘Jin Dhundha Tin Paaiyaan’)

Disclaimer: The above is a contributor post, the views expressed are those of the contributor and do not represent the stand and views of Outlook Editorial.