The Science of Happiness: Seven Lessons for Living Well

by Bruce Hood

**‘The high priest of happiness’ SUNDAY TIMES**

‘A fantastic guide to getting out of our own heads and finding more connection, presence, and joy’ LAURIE SANTOS, host of The Happiness Lab podcast
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We all want to be happier, but our brains often get in the way. When we’re too stuck in our heads we obsess over our inadequacies, compare ourselves with others and fail to see the good in our lives.

In The Science of Happiness, world-leading psychologist and happiness expert Bruce Hood demonstrates that the key to happiness is not self-care but connection. He presents seven simple but life-changing lessons to break negative thought patterns and re-connect with the things that really matter.

Alter Your Ego
Avoid Isolation
Reject Negative Comparisons
Become More Optimistic
Control Your Attention
Connect With Others
Get Out of Your Own Head
 
Grounded in decades of studies in neuroscience and developmental psychology, this book tells a radical new story about the roots of wellbeing and the obstacles that lie in our path. With clear, practical takeaways throughout, Professor Hood demonstrates how we can all harness the findings of this science to re-wire our thinking and transform our lives.
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‘Provides clear and valuable lessons for living your best life. Highly recommended!’ DANIEL GILBERT, author of the New York Times bestseller Stumbling on Happiness

‘A wonderful guide to what actually makes people happier – full of wisdom backed by a wealth of scientific evidence’ ROBERT WALDINGER, author of The Good Lessons from the World's Longest Study on Happiness

‘The most erudite, thoughtful, and original take on this important subject I have ever encountered’ MICHAEL SHERMER, author of Why People Believe Weird Things

'A roadmap to better wellbeing' MIRROR

Genres: Psychology, Nonfiction, Self Help, Science, Mental Health, Audiobook, Health

271 pages, Kindle Edition

First published March 14, 2024

Reviews

[Cav · Rating 5 out of 5]

"Have you noticed how happy most young children are? They seem to delight in the simplest things. Puddles, dirt, snow, twigs. At the back of my office is a junior school playground. Every break, it is filled with the laughter and squeals of young children at play. Where does all that joy go? We start off happy as young children but many of us turn into unhappy adults, dissatisfied with our lives. Even when things are going well for us, genuine and sustained happiness can feel elusive. Why is this, and what, if anything, can be done about it?"

The Science of Happiness was an excellent read. The source material from the book draws mostly from research in modern psychology and social psychology. I first came across the author on a 2024 appearance he made on Michael Shermer's Skeptic Podcast, which I also enjoyed.

Author Bruce MacFarlane Hood is a Canadian-born British experimental psychologist and philosopher who specialises in developmental cognitive neuroscience.

Bruce Hood:


The author opens the book with a good intro, setting the tone for the rest of the writing to follow. The book is written with an engaging and interesting style, and I found it to be very readable. This one won't struggle to hold the finicky reader's attention. There was lots of interesting ground covered here, and excellent writing overall.

Hood drops the quote above near the start of the book, and expands on its aim in this short blurb:

"Since my course was about the scientific approach to understanding happiness, I included studies that sought to explain human behaviour in terms of the underlying mechanisms in the brain. My own areas of interest – child development, the self and neuroscience – played central roles. I wanted to share my passion for the power of data and evidence, so I included lectures on statistics and experimental design to demonstrate how science is the best way to discover truths in the world. Unlike many positive psychology advocates, I was cautious not to oversell the promise of the principles I was teaching. I was determined to approach the Science of Happiness as rigorously as possible, so I had the audience participate in psychometric tests before and after the course to determine whether the recommended activities made any difference to their happiness. I informed them that they were taking part in their own experiment and the outcome would determine the future of the course. And I promised: if it didn’t work, I would abandon the course and return to my studies."

I found the formatting of this one to be well done, as well. It opens with an intro, and is split into seven "lessons." At the end, he closes with an epilogue. He explains:

"Across the seven lessons, you will learn that a balance needs to be struck between our egocentric viewpoint and adopting a more allocentric perspective.
Throughout and at the end of each lesson, there will be simple exercises to help you with this shift to becoming more balanced – and therefore happier.
But remember, knowledge is simply not enough. We have repeatedly shown that our course improves students’ mental well-being and reduces their feelings of anxiety and loneliness, but the improvement lasts only as long as the students keep up their practices.7 It’s like physical health: you can be fitter, but only so long as you work at it. If you stop living a healthier lifestyle, then you will stop being healthy. The same is true of happiness. You need to work at it, to practise happiness, in order to achieve the lasting benefits..."

The book begins by giving the reader an analysis of the young child, as per the quote at the start of this review. Young children are mostly happy because they are ego-centric and have not yet learned to incorporate ideas of the self into the broader social landscape. They have yet to become anxious about the future, and have not started to compare themselves to their peers in meaningful competitive ways. From here, the book talks about some evolutionary and social psychology. Along the way, Hood covers many famous studies from psychology and social psychology.

The seven lessons covered here are:
• Alter Your Ego.
• Avoid Isolation.
• Reject Negative Comparisons.
• Become More Optimistic.
• Control Your Attention.
• Connect With Others.
• Get Out of Your Own Head.

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I really enjoyed The Science of Happiness. It was well researched, written, and presented. I would definitely recommend this one. The book is a great example of science writing properly done.
5 stars, and a spot on my "favorites" shelf.

[Sarah · Rating 4 out of 5]

Die ersten Kapitel waren etwas zäh, aber dann hat es doch meine Erwartungen erfüllt!

[Gabija Marcinonytė · Rating 5 out of 5]

Labai įdomi ir vertinga knyga. Daug tiek teorija, tiek praktika paremtų faktų ir patarimų. Patiko, kad buvo paaiškinta iš kur kyla tam tikros mintys, emocijos ar tas pats nerimas. Ir tik dar kartą patvirtino kiek daug dalykų mes atsinešame iš vaikystės. Rekomenduoju!

[Monika · Rating 3 out of 5]

Knyga nėra bloga, bet pagrindiniai principai apie laimę ir apie tai, kaip ją kuriame yra svarbūs ir naudingi. Ji primena apie pamatinius dalykus, kuriuos dažnai pamirštame kasdienybėje. Iš šios pusės knyga yra visai nebloga.

Nors knygoje ir kalbama apie pakankamai paprastus dalykus, vietomis jie pateikiami taip painiai, kad striginėjau ne dėl gylio, o dėl formos. Kartais jausmas buvo toks, kad norėta paprastą mintį „išpūsti“, kad skambėtų išmintingiau nei yra iš tiesų.

Manau, kad tokio tipo knygos turėtų būti parašytos kiek aiškesne, paprastesne kalba – juk kas nori gilesnės analizės, visada ras ir tam skirtą literatūrą.

Galbūt kitam skaitytojui ši knyga taps esmine, gal net gyvenimą keičiančia. Man ji nepasirodė tokia. O gal aš tiesiog per daug nelaimingas žmogus, kad šios pamokos mane paveiktų taip, kaip reikėtų? 😅

[Natasja Lek · Rating 2 out of 5]

I wouldn’t read it again that’s why only 2 stars. The general message is good but come onnnn we’re adults, don’t we know this stuff already? These are things my parents taught me when I was growing up and lessons I have learned along the way. Good general concept tho

[ReelikaV · Rating 5 out of 5]

"Õnneteadus" ei ole lihtsalt ports eneseabiõpikulikke õnnenippe, vaid aitab mõista, miks heaolu ei ole püsiv seisund, vaid tekib arengutajust, kuuluvusest ja tähenduslikust tegutsemisest. Eriti kõnekas on mõte, et enesekindlus kujuneb pärast tulemusi, mitte enne, ning et pidev võrdlemine (sh sotsiaalmeedias) õõnestab rahulolu. Aus ja mõtestatud vaadet õnnele, mis ei ole sundpositiivsususega üle valatud.

[Chloe · Rating 5 out of 5]

My Key Takeaways from this book


Happiness is a practice, not a feeling
It’s something we cultivate regularly through actions like kindness and connection, rather than waiting for it to happen.


More stuff ≠ More joy
Chasing money or status doesn’t lead to lasting happiness. Experiences, purpose, and relationships matter far more.


Your brain adapts quickly
Even big life changes only boost happiness temporarily. Sustainable joy comes from consistent habits, not short-lived highs.

[Lisa · Rating 4 out of 5]

I read this over a few days, a lesson at a time, which felt like a good way to do. Lots of psychology in there, which I enjoyed revisiting, and lots of little ideas to consider. As with many books based on research from around the world it also made me think about moving to Scandinavia - those guys always seem to have it all worked out.

[Nancy · Rating 4 out of 5]

Advice that you can actually put into practice!

[Eloïse Franssen · Rating 4 out of 5]

Very nice book. Gives nice theoretical insights about the psycho neurological workings of happiness, so in that aspect you learn a lot. Its weaker point is the lack of the more applicable, practical side. It lacks that final shock that makes you change your habits, it’s a bit too theoretical to be really effective, although the knowledge is there.

‘How to not give a fuck’ by Mark Manson was significantly more impactful im that aspect.

[Pille Jo · Rating 3 out of 5]

Võib lugeda. Lihtne ja loogiline, toetatud teadusuuringutega.

[Meri · Rating 2 out of 5]

oon paha ihminen anteeks en vaa jaksanu lukea loppuun 😭😅 en oppinu yhtää mitää uutta luin johonki sivulle 160 jotain kunnes tajusin etten oo oppinu mitää uutta. läheiset ihmiset, muiden huomioiminen ja hyväntekeväisyys, luonto jne. tekee onnelliseksi ja sit kauheesti jotain tutkimuksia kaikesta. ei uponnu muhun.

[Rory Fox · Rating 5 out of 5]

A solid overview of seven main sets of issues which affect human happiness.

Essentially the first point stresses the importance of ‘growing up’ in the sense of becoming less egocentric. Babies start in life with a very simple worldview which has themselves firmly at the centre. If we are to become happier, as we age, then we need to become less focused on ourselves, including less focused on how we are perceived. The author cites a humorous quip: I am not what I think I am, and I am not what you think I am, I am what I think you think I am.

Secondly, we need to avoid isolation. Humans thrive on social engagement, and conversely there are serious measurable health penalties to loneliness or ‘social aggression’ (exclusion).

The third ingredient is to avoid negative comparisons, or perhaps more pertinently, the mis-directions where we (accurately) identify what will make us happier but then we generally misconstrue the amount of happiness which it will lead to, thus penalising ourselves in calculations of long term and short term benefits.

A fourth point is to be aware of our propensity to focus and prioritise upon negativity, and so we need to work at becoming more optimistic in our outlooks and plans. Interestingly, research suggests that the heritability of optimism is only around 24%, so that suggests that environmental factors like our choices and reactions are the main factor in how optimistic we become. There are also some very clear types of thinking patterns that can be learned and practised, so that people can genuinely work at improving themselves in this regard.

A fifth point is the importance of controlling ‘attention’ and what we choose to pay attention to. Unsurprisingly some potential foci are significantly more correlated with happiness than others.

The sixth point stressed the importance of ‘connecting with others.’ Some of the ideas seemed to overlap with the second chapter (which was about avoiding isolation). However, there were different anecdotes and examples used to highlight the points. For example, a study in China had noticed that in one region farmers South of a river grew mainly rice, whilst those North of the river grew mainly wheat. Rice is more labour intensive, and so, over time, social relationships had become more important in that region. That difference could even be seen in the percentages of people sitting alone in Starbucks cafes, where it would be a greater proportion North of the river than South.

The final chapter echoed themes from the first chapter by urging the importance of ‘getting out of your head.’ To put it another way, it stressed the importance of engaging with the world and learning to experience awe and wonder at other things, rather than being a prisoner of our own inner rumination and commentary upon the world.

Textually around 20% of the book was notes and an index.

Overall, this was an easy-to-read summary of some headline themes from positive psychology. It selected interesting anecdotes and pieces of research to illustrate the points, meaning that readers who are familiar with the underlying psychology can still enjoy and learn from the book.

[Rob Thompson · Rating 4 out of 5]

A Clear‑Eyed Guide to Feeling Better
The Science of Happiness: Seven Lessons for Living Well by Bruce Hood — ★★★★☆

Bruce Hood’s book reads like a long, steady exhale. The vibe is warm, humane, and quietly practical—more like a thoughtful conversation with a clever friend than a lecture from a psychologist. The pacing is brisk without feeling rushed, and each chapter lands with that gentle “oh, that actually makes sense” clarity that good science writing can deliver when it’s not trying too hard to impress.

The emotional impact is subtle but real. Hood doesn’t promise transformation; he offers perspective. And that’s the book’s real strength: it’s grounded. No breathless hacks, no pseudo‑spiritual detours—just well‑chosen research, digestible stories, and a reassuring sense that happiness is less about chasing highs and more about understanding how our minds actually work.

Why four stars?
Because it’s genuinely useful, but not ground-breaking. If you’ve read widely in psychology or behavioural science, some of the lessons will feel familiar. Hood’s gift is packaging them in a way that feels fresh, compassionate, and actionable. The writing is clean, the examples are relatable, and the tone avoids the trap of preachiness.

Who might enjoy it?
Anyone who likes evidence‑based self‑development, especially readers who prefer calm, realistic guidance over hype. If you’re looking for a life‑changing manifesto, this isn’t that—but if you want a smart, steadying companion for the everyday work of living well, it’s a strong pick.

[Andrew · Rating 5 out of 5]

Throughout his work, Bruce Hood has a knack for communicating powerful concepts in a breezy, casual manner that consequently makes novel or complex ideas accessible to anyone. In the case of this book, the concepts aren’t particularly complex but they can be counter intuitive, yet they are easily readable and approachable. If you’re up to date on happiness research from podcasts such as the Happiness Lab, there isn’t much new here, aside from the author’s excellent narrative voice, however, it serves as a beautiful, concise recap of potentially life changing ideas.

Bruce Hood’s other books: Possessed, and The Self Illusion are essential reading and among my favourite books. Check them out.

[Becky Johnson · Rating 4 out of 5]

This is a great introductory book into positive psychology. It introduces many of the key themes and theories in the area and puts them into a practical guide for people to boost their happiness.

I think if this is your first introduction into positive psychology then you could really learn something about how to increase your happiness.

Personally I loved reading this book. Having graduated with a psychology bachelor's and taking a module on positive psychology during my time studying. It was great getting to review the ideas I had spend time learning during the course.

I'll definitely reread this again in the future and I'll be implementing some of the advice too

[Rita P Smits · Rating 2 out of 5]

[audiobook] I had high hopes but this was extremely disappointing.

The 7 lessons are all too similar to "become a good person/learn to be empathic", which frankly is reductive and becomes almost absurd by the end of the book.

There's also very little science in here, contrary to what the title would make you believe, or at least almost nothing that you don't already know; simply good sense. And there is way too much anecdotic evidence instead. Don't even get me started on his last chapter on hallucinogens...

So if, like me, the least of your problems are lack of empathy or too much social media, but you still want to find out how to be happier: you're not going to find it here.

[Podge · Rating 5 out of 5]

Well the act of reading this book has made me happy because it is so good.
Why? It's not overly long, scientific but not boring, practical with a summary section at the end and full of great gems of advice.
There are loads of sciencey self help books but most are too long and academic, this is just brilliant. Well done Professor Hood, I have even marked the pages to come back and check I am following the advice.
When a book is this good it makes your day!
This and the Pathogenesis book are the 2 best of 2025.

[Vaughan · Rating 4 out of 5]

Some good advice in here, but at times I felt it hard to enjoy. Maybe I was too confronted at needing to change, or maybe I needed more happiness to be able to recognise the enjoyment.

The 7 steps cover...
* Alter Your Ego
* Avoid Isolation
* Reject Negative Comparisons
* Become More Optimistic
* Control Your Attention
* Connect With Others
* Get Out of Your Own Head

If half stars were possible this would be a 3.5, but I opted for optimism and gave it a 4.

[Elise Ballais · Rating 5 out of 5]

Thoroughly enjoyed reading this book because it explains happiness in a scientific way it gave a me a very expansive outlook on what it means to be happy. It talks about rumination, the need for connection and how thinking allocentrically can be very beneficial. This book made me rethink the purpose of one’s life.

[Hanh]

sách viết hơi hạn chế một chút, các ví dụ và nghiên cứu khoa học có cái hay cái không. Có một chương thực sự nói rằng muốn hạnh phúc thì học cách suy nghĩ tích cực lên. Thực ra đây chỉ là công thức chung chung mang tính tham khảo, có thêm 1 chút thực hành (thiền, chánh niệm) nhưng không áp dụng được vào các trường hợp tâm lý phức tạp hơn.

[Do Hai · Rating 5 out of 5]

Still give it a 5 stars thanks to its first 5 chapters! Deeply connected scientifically and nice logically written!
Lots of things to learn about us - human nature
I wish the last chapter was written better, as if the author is tired of the book and tried to finnish it asap😂

[Jono Penny · Rating 5 out of 5]

This book offers a solid introduction to the field of positive psychology. The clear scientific explanations made the advice on cultivating happiness feel genuinely credible. I'm now eager to put the book's suggested activities into practice and see if they shift my perspective

[Atsuki · Rating 2 out of 5]

The parts discussing happiness from a scoentific, neurological perspective were quite interesting.
However, the practical advice seemed really obscure due to the roundabout word choice. Perhaps this is because I read the Japanese translation.

[Cate · Rating 5 out of 5]

Egocentric or Allocentric? Self-centered or self-less? What are the qualities of your thoughts? How much do you trust? Collaboration or go solo? Pessimistic or optimistic? The choice is yours to make you happy 😊

[Penni Mayne · Rating 4 out of 5]

A lot of interesting and useful information, I feel I need to read it again to be able to put it into practice.

[Davis Scott · Rating 5 out of 5]

This is a really helpful guide on how to actively understand and change a mindset.

Trying the practices out actually does give a better life experience. So, yes I would give this a 5-star rating.

[Nicoletta · Rating 4 out of 5]

Libro piacevole e informativo, facile da seguire e interessante.

[Karen · Rating 4 out of 5]

Science means self-help

[Elizabeth]

As heard on The Happiness Lab with Dr. Laurie Santos:
https://omny.fm/shows/the-happiness-l...