Ten research findings with direct implications.

1. Hedonic adaptation — you return to baseline after most events (~2-3 years)
2. Experiential purchases outperform material ones for sustained happiness
3. Gratitude practice works when specific, not vague
4. Social connection is the single strongest happiness predictor (Harvard Adult Study)
5. Flow states — challenge at edge of skill — produce highest happiness measurements
6. Pro-social spending (giving) produces more happiness per dollar than self-spending
7. Comparison with peers correlates inversely with life satisfaction
8. Ageing tends to increase happiness (U-curve, happiest in 60s-70s)
9. Meaning and moment-happiness are separable; both matter
10. Exercise has antidepressant effects comparable to medication for mild cases