Can you change how happy you are? Are you naturally happy or sad? Or perhaps you know people who are. Do you find yourself thinking, why is she such a ‘Debbie Downer’ all the time? Or, why is he always so happy?
Research shows that our natural level of happiness isn’t pre-destined; we can, with work, improve our outlook on life. It’s called Set-Point Theory.
What is Set-Point Theory?
Set-point theory suggests that each of us has a relatively stable baseline level of happiness or wellbeing that we tend to return to, regardless of what happens in our lives. This theory, originally proposed in psychological research in the 1970s and 1980s, likens happiness to body weight or temperature: it fluctuates in response to life’s events, but usually returns to a genetically influenced default setting.
In simple terms, even when something really good or really bad happens, such as winning the lottery or losing a job, the initial emotional response fades over time. We tend to bounce back to our usual level of happiness. This pattern is known as hedonic adaptation, the idea that we quickly become used to new circumstances, both positive and negative.
The Evidence Behind It
Much of the research around set-point theory comes from long-term studies on life satisfaction. For example, psychologists studying large population samples over time found that people who experienced major life changes, such as marriage, divorce, bereavement or redundancy, often reported a temporary shift in happiness, but after months or years, most returned to their previous baseline. Even those who won large sums of money or suffered life-altering accidents tended, over time, to settle back to their earlier levels of happiness.
Twin studies have also suggested that genetics plays a significant role in determining this set-point. Estimates vary, but some research has claimed that as much as 50% of our long-term happiness may be influenced by genetic factors.
Is the Set-Point Fixed?
While genetics and personality play a role in our baseline happiness, most modern psychologists now believe that the set-point is not entirely fixed. It’s more helpful to think of it as a range rather than a single point, and within that range, our behaviours, choices and mindset can make a measurable difference.
This updated understanding incorporates three broad influences on wellbeing:
-
Genetic predisposition – your temperament, which may influence whether you’re more naturally upbeat, calm, anxious or melancholic.
-
Life circumstances – factors such as income, health, work, and relationships. These do affect happiness, but surprisingly, they account for a smaller portion than most people assume; around 10%.
-
Intentional activity – the things we consciously do: practising gratitude, nurturing relationships, setting goals, or engaging in hobbies. These behaviours have been shown to have the greatest potential for sustainably lifting our wellbeing over time. This intentionality can have as much as 40% influence on our level of happiness.
So while you might start with a genetic blueprint, the way you live, think and connect with others can shift your experience significantly within that blueprint.
Why It Matters in Retirement
Understanding set-point theory is especially useful in later life, as it encourages a long-term perspective on happiness. Retirement often comes with major changes: more free time, fewer work responsibilities, changes in income, shifts in identity and sometimes losses in health or relationships. These can all affect wellbeing, but it’s how we respond to them that often determines our long-term emotional state.
If we expect retirement to bring permanent happiness or fear it will lead to lasting dissatisfaction, we may be misunderstanding how human psychology works. The emotional highs of early retirement or the lows of an initial adjustment often level out. But by actively engaging in habits and activities that boost happiness, such as those listed below, we can raise the baseline and create a more satisfying day-to-day life.
1. Remind ourselves of what makes us happy
It’s easy to lose sight of the things that bring joy, especially during busy or difficult times. Taking time to reflect on past experiences that made us feel happy, fulfilled or at peace helps reconnect us with those moments. Whether it’s walking in nature, spending time with loved ones or pursuing a creative hobby, identifying these sources of joy can guide us towards choices that support greater wellbeing.
2. Be grateful for what we have
Gratitude is one of the simplest yet most powerful tools for improving wellbeing. When we consciously notice what’s going well in our lives, no matter how small, it can shift our focus away from what’s lacking. Keeping a gratitude journal or simply pausing to appreciate the warmth of a cup of tea or the kindness of a friend can help train the brain to see the good more readily, boosting emotional resilience over time.
3. Abstain to appreciate
Sometimes we only realise the value of something when we go without it. Whether it’s taking a break from technology, a favourite food or even a daily routine, temporary abstinence can renew our appreciation. This principle works especially well with things we may have started taking for granted. Like a brief fast can heighten the enjoyment of a meal, stepping back from certain pleasures can make them more vivid when reintroduced.
4. Be mindful
Mindfulness is the practice of being fully present in the moment, without judgement. It helps break the cycle of dwelling on the past or worrying about the future. By learning to pay attention to what’s happening right now; how we feel, what we see or hear, and what our bodies are telling us, we can become more attuned to our needs and more accepting of our experience. Regular mindfulness practice, even just a few minutes a day, has been shown to reduce stress and improve overall wellbeing.
5. Break routines
While routines can offer structure and comfort, too much predictability can reduce our sense of engagement. Occasionally doing something different: taking a new route on a walk, trying a new recipe or exploring a new activity, can add freshness and spark to our daily lives. New experiences activate different parts of the brain, keeping us mentally agile and more open to joy.
6. Simplify our life
Life often becomes cluttered, not just with possessions, but with commitments, distractions and noise. Simplifying doesn’t mean living a bare or minimal life; it means creating space for what matters. This might involve clearing out physical clutter, saying no to obligations that drain us, or limiting time spent on social media. A simpler life can lead to more freedom, greater clarity and a stronger connection to our values.
7. Find meaning
A sense of purpose is one of the most enduring sources of wellbeing. Meaning doesn’t have to come from grand achievements or life-changing missions; it can be found in everyday acts of care, contribution or learning. Volunteering, mentoring others, pursuing personal growth or being part of a community can all help provide a sense of direction and belonging. When life feels meaningful, it’s easier to weather challenges and stay grounded.
8. Increase positive relationships
Humans are deeply social creatures, and strong relationships are among the most reliable predictors of lasting happiness. Investing in friendships, nurturing family ties and making time for genuine connection helps us feel supported and understood. It’s not about the number of people in our lives, but the quality of those relationships. Small gestures: a thoughtful message, a shared laugh, a listening ear, can build connection and trust over time.
9. Start giving
Giving to others can be one of the most rewarding ways to enhance our own wellbeing. This doesn’t necessarily mean financial giving; time, attention and kindness are just as valuable. Helping someone solve a problem, supporting a cause or simply being there for someone in need helps us feel useful and appreciated. It also shifts our focus outward, reducing stress and strengthening our social bonds.
10. Self-development
Ongoing learning and growth are essential ingredients for a fulfilled life. Developing new skills, exploring interests or working on personal challenges keeps the mind stimulated and builds confidence. It can be as simple as reading a new book, taking a class, or setting small goals. Growth isn’t always comfortable (perhaps, by definition it isn’t), but it creates a sense of progress and possibility that can raise our overall sense of satisfaction.
Just as someone predisposed to weight gain can still manage their health through diet and exercise, someone with a lower natural happiness set-point can still cultivate a meaningful and joyful life through intentional action.
So rather than chasing constant highs or fearing occasional lows, it’s more useful to focus on building a solid foundation: habits, relationships, purpose and self-awareness, that helps sustain a stable, fulfilling life. Small changes can shift the needle over time, lifting the set-point in subtle but powerful ways
