The Happiness Project

Gretchen Rubin’s The Happiness Project chronicles her intentional year-long effort to increase happiness by applying small, practical changes to everyday life rather than relying on dramatic transformations. Instead of quitting her job to travel the world or transforming her identity in extreme ways, she chooses to refine ordinary habits already present in her routine. Each month focuses on a different aspect of well-being—energy, relationships, work, parenting, leisure, friendships, money, mindfulness, attitude, passion, and meaning—supported by specific resolutions she tracks and reflects on. Her approach demonstrates that happiness is built gradually through real-life decisions rather than through rare, life-changing experiences.

Foundational Ideas That Guide the Happiness Project

Rubin establishes several guiding principles at the beginning. First, happiness increases when we intentionally do more of what brings joy and reduce what consistently triggers negativity. For example, she notes that waking up earlier improves her mood more than staying up late watching television, even though the latter feels enjoyable in the moment.

Second, she makes an important distinction between feeling good and feeling “right.” Someone might love the relaxation of watching movies all weekend, but ultimately feel unfulfilled if it comes at the expense of deeper goals like writing a book or learning a new skill.

Third, she identifies that humans rapidly adapt to positive change, which means achievements quickly fade into normalcy. For example, the excitement of buying a new car or receiving a promotion disappears much sooner than anticipated. Therefore, continual growth is required to sustain happiness.

Fourth, happiness is contagious. A cheerful attitude uplifts others, while chronic complaining drains social energy. She recounts moments when choosing a positive tone during tense mornings transformed the emotional environment for her entire family.

Month One: Building Energy and Clearing Mental Space

Rubin begins with physical and mental energy, reasoning that without vitality and clarity, sustained improvement is nearly impossible. She first focuses on sleep because she realizes she regularly stays up late reading or browsing the internet, telling herself she needs “me time.” The next morning she feels exhausted, irritable, and rushed. She discovers that dimming lights in the evening, avoiding stimulating tasks before bed, and beginning her nighttime routine earlier greatly improves her rest. For example, instead of starting to clean the kitchen at 11 p.m., she completes those tasks earlier in the evening and reads in low light.

Exercise becomes another essential component. Rubin explains that even a short walk can reset her mental state. On days when she takes a brisk morning walk, she notices she feels calmer and more focused. She tries different forms of exercise recommended by friends—such as yoga and dance classes—to discover activities she genuinely enjoys, rather than forcing herself onto a treadmill she dislikes.

Clearing physical clutter also raises her energy dramatically. Decluttering starts with her bedroom closet, where she finds clothes she has not worn in years, items bought cheaply but never used, gifts that did not suit her style, and leftover craft materials from abandoned hobbies. She divides everything into piles designated for keeping, donating, or throwing away. She uses the test: ...