Find Out What Makes You Happy - And Boost Your Joy!

The opposite of happiness isn't always depression. However, if you have to think hard about what moments in your life are bringing you joy, it may be a sign that something is a bit off. This quiz is no substitute for a visit with a doctor or therapist, but if you’re not loving what the results are showing, it may give you a nudge to seek out some life changes.

Quick—which would you say yes to first?

A: $10,000

B: Spending time outdoors

C: A full night’s sleep

HAPPIEST ANSWER: C

Sleep predicts the highest levels of well-being, according to research. In fact, moving from feeling rested “some of the time” to feeling rested “all of the time” may boost well-being more than multiplying your income by five. Spending time outdoors increases good feelings, but not nearly as much as sleep does.

On a typical day off, you tend to socialise for:

A: Fewer than four hours

B: Four to six hours

C: Seven hours or more

HAPPIEST ANSWER: C

Working people who spent seven or more hours the previous day with friends or family had the highest happiness-to-stress ratios compared with those with less social time the day before, a Gallup poll found.

 A very happy “happy hour” looks like:

A: Inviting friends over for a wine

B: Shots at a new cocktail lounge

C: A bottle at home alone

HAPPIEST ANSWER: A

It’s not about where you go but whom you’re with—strengthening social bonds is essential to well-being. An answer of B could be OK, if you focus more on the friends you’re with rather than the alcohol. A Harvard study found that drinking too much is a huge contributor to unhappiness, marital stress, and divorce.

That hour seems even happier when you’re drinking:

A: Wine

B: Beer

C: Strong alcohol

HAPPIEST ANSWER: A OR B

A BMJ Open study found that spirits elicit more positive emotions than other types of alcohol but are also linked to negative feelings. Avoid the ups and downs by having beer or wine.

Your use of Facebook is:

A: Like breathing—couldn’t live without posting, liking, and clicking

B: Like a full English breakfast—satisfying but rare

C: Non-existent

HAPPIEST ANSWER: B

Time on Facebook can tank satisfaction—one study saw that people who spent 20 minutes on it had worse moods than those who just clicked around the Internet for that long.

What happens when you try a new skill, such as making sushi, taking a dance class or trying your hand at pottery?

A: If I’m not good at it, I give up.

B: I keep trying.

C: Work always gets in the way.

HAPPIEST ANSWER: B

Struggle isn’t an immediate mood lifter, but research suggests that the short-term frustration of wrestling with a brand-new skill is outweighed by the long-lasting mental boost you feel when you finally get the hang of what it is that you’re doing.

What’s your preferred status?

A: Single

B: Partnered up

C: In a long-distance relationship

HAPPIEST ANSWER: B

Breaking free from an ugly relationship feels good, but you may not want to stay alone forever. Couples in healthy relationships are happier than singles, according to a recent Canadian study.

How often do you exercise?

A: Less than once a month

B: At least twice a week

C: Every day

HAPPIEST ANSWER: C

People who work out had 43% fewer poor mental health days than those who didn’t, according to The Lancet Psychiatry journal.

How old are you?

A: 21 to 34

B: 35 to 64

C: 65+

HAPPIEST ANSWER: C

Not that there’s anything you can do about it, but research has shown that over 65s are the most happy people. So, do what you can to be happy now, and know that it only gets better.

The Happiness Verdict

0–3 HAPPY ANSWERS

If little to nothing is registering on your happy scale and everything on this list feels like a stretch, you should probably find the time to have a chat with a professional.

4–6 HAPPY ANSWERS

You’re shooting straight up the centre—which means you’re doing fine— but it may be worth considering making a few smart lifestyle changes to feel even more content and fulfilled.

7–9 HAPPY ANSWERS

Congratulations, and good for you!

Unlike a lot of people who struggle to find the joy in the every day, you are in a good place. You must have both solid instincts and a healthy perspective.