A Ciência da Felicidade: Sete Lições para Viver Bem

by Bruce Hood, Pedro Póvoa (Translator)

A Ciência da Felicidade é um estudo acessível e fascinante sobre como nos podemos tornar mais felizes, num equilíbrio perfeito entre o raciocínio inteligente e a autoajuda prática.

O Professor Bruce Hood recorre à sua experiência na área da psicologia do desenvolvimento e sua relação com as neurociências para dar ao leitor um mapa para fomentar o bem-estar e a força mental. A chave está na harmonia entre egocentrismo e alocentrismo — compreendermos como passamos de crianças egocêntricas, que veem o mundo quase exclusivamente da sua perspetiva, a adultos alocêntricos, conscientes de outras perspetivas e necessidades.

Através das sete lições aqui apresentadas, podemos dosear o nosso ponto de vista egocêntrico com a adoção de uma perspetiva mais alocêntrica para reorganizarmos o nosso pensamento e mudarmos o paradigma da nossa saúde mental.

Com conclusões claras e diversos exemplos de atividades estimuladoras da felicidade, este livro demonstra como todos podemos aproveitar as descobertas da ciência para transformarmos as nossas vidas.

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

288 pages, Paperback

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.

********************

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 Bajorienė · 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.

[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.

[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.

[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...

[Miguel Antunes · Rating 4 out of 5]

Easy to read and gives good tips. Really enjoyed my time reading this book.

[Annika M · Rating 5 out of 5]

Meie elu õnn sõltub meie mõtete kvaliteedist.

[Gary Lester · Rating 4 out of 5]

It was an enjoyable read overall. I read it in chunks over coffee breaks and when I had down time. I found it to be thought-provoking, insightful, and, at times, just plain common sense.

[Anne-Laure Decruyenaere · Rating 5 out of 5]

Hier word je echt gelukkig van!

[Nuno Pereira · Rating 3 out of 5]

Interesting book with good concepts and ideas, but that underdelivers a bit on "how to be (more) happy"