How To Measure Your Happiness For Free

measure happiness

Do you want to find out how happy you are? Then you must learn how to measure happiness — here we share how you could do it, and what you’d learn in the process.

Happiness is a feeling that everyone feels in a different way. If you had to measure your happiness, what would you do?

‘Your Happiness Assessment’ is a personality test that assesses 14 different factors that influence your happiness. By evaluating yourself, you can find out improving which specific areas can help you create more happiness in your life.

This test was developed from the International Personality Item Pool — a collaborative effort by personality researchers to develop advanced measures of individual differences. The results descriptions are written by a clinical psychologist. It contains a total of 119 items.

Since this happiness questionnaire relies on self-report, it can only be as accurate as your responses.

Also, it clearly mentions the test is meant for personal information only and is not equal to a professional evaluation. The report provides information to help you to learn more about your happy personality.

The 14 Components of Happiness Assessment

To test yourself on how happy you are, find the link to Your Happiness Assessment at the end of this post.

Lets quickly go over each of the 14 component parts of the happiness assessment below:

1. Compassion

Compassion is feeling concern for other people when they experience misfortune. People who focus less on themselves and more on compassion towards others are usually happier people.

A high score in compassion indicates you have a great deal of concern for people who are suffering, and feel deeply about their problems.

Compassion is feeling concern for other people when they experience misfortune. Click To Tweet

• If you are interested to find out how could you grow your compassion for yourself, you must read this nifty guide: How To Grow Self-Compassion.

2. Gratefulness

Gratefulness is the tendency to appreciate and to be thankful for your life circumstances. A high score here indicates that you are optimistic and have a great deal of satisfaction with life.

3. Optimism

Optimism is the tendency to believe in positive outcomes. A high score here indicates that you generally tend to be optimistic and to see the positive side of a situation.

This positive expectation increases the likelihood of being aware of positive outcomes which impacts your overall level of happiness. That is, a being an optimistic person increases your likelihood of being happy.

• Did you know there’s a difference between Hope And Optimism?!

4. Self-Confidence

Self-Confidence is having trust or faith in yourself and your abilities. If you are to score low in this segment, then you could probably achieve more and increase your overall level of happiness by not listening to self-doubt and experimenting with more new things.

5. Trusting of Others

Trusting of Others is the belief in others’ good intentions.Generally, happier people tend to be more trustful of others and positive in their assessment of others’ motives.

This positive approach to others is likely to improve relationships and lead to more pleasant outcomes. An attitude that most people are trustworthy and helpful, would help you to create more positive conditions in your life.

6. Conscientiousness

Conscientiousness is the tendency to be meticulous and careful when completing tasks.

So often, people believe happiness is about feeling good in the present and so they pursue artificial means that feel good such as over-eating, using alcohol or drugs, gambling, acquiring more things, and pursuing excitement.

However, true contentment and happiness in life is based more on the long-term, not the immediate. This is an important aspect of attaining true happiness.

Conscientiousness is the tendency to be meticulous and careful when completing tasks. Click To Tweet

7. Assertiveness

Assertiveness is the ability to actively problem-solve and to handle situations directly, calmly, and with confidence.

By developing more direct communication, setting limits, and voicing your needs, you might find you are able to be more successful and achieve what you want at work or in relationships.

8. Illness Susceptibility

Illness Susceptibility refers to a likelihood of engaging in behaviors critical to physical and mental health.

You may be like many people who have not developed frustration tolerance (the ability to wait for desires or work towards outcomes) and you want gratification immediately. By developing greater frustration tolerance you may experience more positive health outcomes and greater satisfaction and happiness in the long-term.

Recognizing that you can cope with short-term discomfort for the long-term rewards will lead to greater life satisfaction and happiness.

9. Approval-Seeking

Approval-Seeking is the tendency to need others’ approval and to conform to expectations. You may be able to improve your overall degree of happiness by challenging your need for approval from others which can reduce the approval-seeking behaviors.

10. Playfulness

Playfulness is focusing on the exciting aspects of life and to encourage others to laugh and have fun. A high score here indicates that you tend to find joy and excitement in many different experiences in life.

11. Emotional Stability

Emotional Stability is the tendency to not be swayed by emotions and for emotions to be manageable and controlled. An average score in this indicates that your emotions may impact the decisions you make, how you handle a problem, or the things you decide to do, but your emotions will not likely to prevent you from pursuing important desires or to interfere with difficult life situations.

12. Locus of Control

Locus of Control is the degree that you believe in either Effort or Luck as the key to success. One must work hard to achieve success but that it doesn’t hurt to be lucky as well. However, this “luck” may be due to the “effort” of being in the right place at the right time with the right people!

Locus of Control is the degree to which you believe in either Effort or Luck as the key to Success. Click To Tweet

13. Affiliation

Affiliation is the desire to be around others and to enjoy social events.Generally, happier people tend to affiliate more with others. Pleasurable social interaction tends to create a more positive atmosphere and satisfaction in life.

Therefore, it may be worthwhile to assess whether your degree of affiliation is substantial enough to positively impact your degree of happiness.

14. Pleasantness

Pleasantness is the tendency to be easy-going, agreeable, and respectful of others. People who are more pleasant towards others are generally more happy.

Most likely, this is due to creating a positive self-fulfilling prophecy. In other words, by treating people pleasantly, others are more likely to be attracted to you and to treat you in a positive manner as well. You can do this by simply smiling and taking a genuine interest in others!

My Happiness Scores

The author took this test in the winter of 2011. These were his scores (without the descriptions, which would bore you), which are open for public scrutiny:

Sandy-Happiness-Assessment

 Ψ Click To Check Your Happiness Assessment Here Ψ

Every year the scientists at Gallup World Poll measure happiness around the globe, and they’ve had some surprising results. Watch this bright, cheery video by National Geographic to find out how they do it:

How to Measure Happiness Around the World | National Geographic
How to Measure Happiness Around the World

Further Reading

Goldberg, L. R., Johnson, J. A., Eber, H. W., Hogan, R., Ashton, M. C., Cloninger, C. R., & Gough, H. C. (2006). The International Personality Item Pool and the future of public-domain personality measures. Journal of Research in Personality, 40, 84-96.

Exercise and Happiness

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Author Bio: Sandip Roy is psychology writer, happiness researcher, and medical doctor. Founder of Happiness India Project, and chief editor of its blog. He writes popular-science articles on positive psychology and related topics.


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