The Lawyer’s Well-Being Brief…5 Happiness Tips from Laurie Santos’s “The Science of Well-Being”
“Focus is the art of knowing what to ignore.”-James Clear
Welcome (back) to the Lawyer’s Well-Being Brief! Each week, I share insights and practical strategies to help us cultivate well-being and thrive — both personally and professionally. Live well! Lawyer well!
Here are five science-backed concepts from Laurie Santos’s “The Science of Well-Being” you can turn into daily practices for more genuine happiness.
1. Busting Happiness Myths
A core lesson is that many of the things we chase — money, status, perfect bodies, dream jobs — don’t boost happiness nearly as much as we predict. The course highlights research showing that beyond having “enough” for security, more income, prestige, or stuff gives surprisingly small emotional returns compared to what people imagine. Instead, internal factors like daily habits, mindset, and relationships matter far more over time.
You can start using this insight by noticing where you’re saying “I’ll be happy when…” and gently questioning it. Ask: “Is there evidence people in that situation are dramatically happier — or do they just get used to it too?” Then reorient at least one weekly goal from “getting” (more money, praise, likes) to “living” (showing up for people, using strengths, contributing).
2. Understanding Hedonic Adaptation
“Hedonic adaptation” is the mind’s tendency to get used to positive changes so that their emotional impact fades. New car, nicer apartment, promotion — each quickly becomes the new normal, so we end up chasing the next upgrade instead of savoring what we have. The course emphasizes that this adaptation is one reason external achievements don’t deliver lasting happiness.
To work with (not against) adaptation, build small rituals that keep good things “fresh.” Rotate sources of pleasure (different walking routes, varied social plans), deliberately pause to savor enjoyable moments, and limit constant comparison. Even short “tech breaks” or buying less but noticing more can slow adaptation and make ordinary experiences feel richer.
3. Resetting Your Reference Points
How happy we feel often depends less on absolute circumstances and more on what we compare them to — our “reference points.” If your mental reference group is always people with more money, more success, or more ease, your perfectly decent life can feel lacking. The course teaches that changing comparison points can significantly alter how satisfied we feel, even when nothing external changes.
A practical move is to consciously shift reference points in both directions. Spend time with people who have less of what you take for granted to remind yourself how much you already have, and reduce exposure to unrealistic comparison triggers (like curated social media feeds). You can also use “temporal” comparison: compare your life now to where you were five or ten years ago, and notice growth and gains that your brain has started ignoring.
4. Investing in Social Connection
Santos’s work strongly reinforces what decades of research show: close, supportive relationships are one of the most powerful predictors of wellbeing. Many people expect “me-time” purchases or solo achievements to make them happier, but genuine happiness often comes from shifting focus from “I” to “we”: caring interactions, shared experiences, and feeling part of something bigger than oneself.
You can lean into this by turning a few solitary habits into shared ones — walking with a friend, calling someone during a commute, or joining a group around an interest or cause. Make tiny but consistent bids for connection: sending brief check-in messages, expressing appreciation, or asking deeper questions than “How’s work?” Over time, these small actions compound into a stronger social fabric and a more resilient sense of belonging.
5. Rewiring Habits With “Rewirements”
The course culminates in “rewirements” — practical, research-based activities (like gratitude, exercise, sleep, kindness, and savoring) that help turn insights into lasting behavior change. The idea is that knowing what boosts happiness isn’t enough; we need systems and structures to actually do those things regularly, even when motivation dips.
To create your own rewirement plan, pick one or two simple actions (for example, writing down three things you’re grateful for, getting 7–8 hours of sleep most nights, doing a daily 10-minute walk, or performing one intentional act of kindness). Tie each habit to a cue (after brushing your teeth, after lunch, before bed) and track it for a few weeks. Treat it as an experiment, not a test of willpower: adjust the habit to be smaller, easier, and more repeatable rather than abandoning it when life gets busy.
Forward Always!
