VERONIKA HUTA
Many of us have asked ourselves: What is a good life? What makes a life worth living? These are a couple of the great existential questions. The answers we develop shape our priorities, choices, and goals, and the very way we decide what is desirable. In conceptions of a good life, the two perspectives that have figured most prominently are the hedonic view and the eudaimonic view (Ryan & Deci, 2001). Briefly, a hedonic orientation involves seeking happiness, positive affect, life satisfaction, and reduced negative affect; a eudaimonic orientation includes seeking authenticity, meaning, excellence, and personal growth (Huta & Waterman, 2013). These two perspectives have been discussed for over 2,000 years by philosophers, including Aristotle and Aristippus in ancient Greece, and more recently by early psychologists and psychiatrists, such as Maslow, Jung, and Freud. Much of the current psychology research on well-being similarly addresses hedonia and/or eudaimonia, making the hedonic–eudaimonic distinction a central concept in positive psychology, as evidenced by its frequent appearance in the first edition of this volume. It is time for us to consider more systematically how these concepts might be applied in practice.
First, I discuss existing definitions and research. I then venture into more uncharted territory. I pull together a characterization of the complementary natures of hedonia and eudaimonia to clarify why the two concepts are so central to discussions of well-being, and then I propose specific strategies for pursuing hedonia and eudaimonia in practice.
Following this section, I use one specific approach to defining hedonia and eudaimonia, but before I do, I would like to outline the full range of approaches.
In a systematic review of psychology definitions of eudaimonia and hedonia (Huta & Waterman, 2013), we found that the definitions fall into four different categories of analysis. The categories are orientations, behaviors, experiences, and functioning, as detailed below.
Definitions of eudaimonia have been as follows:
Definitions of hedonia have fallen into three of the categories of analysis:
Although there are certainly differences between the definitions that various psychologists have used, I will not dwell on the differences here. Instead, I will distill the concepts that emerge most consistently across definitions, regardless of the category of analysis, to anchor the reader's understanding of hedonia and eudaimonia. (See also Huta, 2013b, for an earlier summary of common elements across eudaimonia definitions.)
As shown in Huta and Waterman (2013), there is clear agreement that hedonia involves pleasure, enjoyment, and satisfaction, whether it is construed as the experience of these variables or as an orientation or behavior aimed at seeking these experiences. The majority of researchers have also associated hedonia with an absence of distress (which can be rephrased as a presence of comfort), or with an affective balance such that positive experiences outweigh negative experiences. In this chapter, I will assume that hedonia does include the concept of reduced distress. (See Vittersø, 2013, for an additional discussion of hedonia.)
Conceptions of eudaimonia have varied more widely than those of hedonia. Nevertheless, Huta and Waterman (2013) found that four core definitional elements appeared across most or all definitions: (1) authenticity: clarifying one's true self and deep values, staying connected with them, and acting in accord with them; (2) meaning: understanding a bigger picture, relating to it, and contributing to it (the bigger picture may include broader aspects of your own life or identity, a purpose, the long term, your community, society, the ecosystem, or even a conception of how the entire world works or is meant to work); (3) excellence: striving for higher quality and higher standards in one's behavior, performance, accomplishments, and ethics; and (4) growth: actualizing what one feels is right for oneself, fulfilling one's potential, and pursuing personal goals; personal growth, learning, improving, and seeking challenges; and maturing as a human being.
Although hedonia and eudaimonia are distinct concepts, both theoretically and empirically (e.g., Huta & Ryan, 2010; Peterson et al., 2005), I should add that they are by no means mutually exclusive, and that they often co-occur. Indeed, some of the most fulfilling pursuits are the ones in which eudaimonia and hedonia are so seamlessly blended that they become one.
The study of all four categories of analysis—orientations, behaviors, experiences, and functioning—can give us a well-rounded understanding of the whole process of eudaimonia or hedonia. However, I would argue that one category is most directly at the heart of what is meant by eudaimonia and hedonia: orientations. I believe that Aristotle was mainly talking about orientations, and that it is primarily about orientations—the attitudes, values, motives, and goals a person can choose. All we have control over in life is our choices and aims; we cannot ensure the success of our aims (i.e., functioning, experiences) or the feelings of well-being that may result (i.e., experiences). Thus, choices are more fruitful targets for intervention than are outcomes. It also seems most fair to describe the nature of a person's life in terms of their efforts rather than their successes. And a conceptualization in terms of choices brings the focus of eudaimonia and hedonia inward rather than outward to external criteria and on the process of life rather than the outcomes—a focus that seems more intrinsic, more engaged, and richer. Even when choosing among orientations and behaviors, I would treat orientations as more fundamental, since two people can engage in the same surface behavior for very different reasons (Huta, 2013a; Huta & Ryan, 2010).
Thus, I would conclude that eudaimonia and hedonia are most fundamentally orientations. For the remainder of this chapter, this is the category of analysis that I will focus on, and the review of research findings in the next section will focus on the measures that clearly assess both eudaimonia and hedonia as orientations—the Hedonic and Eudaimonic Motives for Activities (HEMA) scale that I developed (Huta & Ryan, 2010) and the Orientations to Happiness Questionnaire (OTHQ) based on Seligman's conceptualization (Peterson et al., 2005).
The HEMA scale inquires, “To what degree [do you typically approach your activities]/[did you approach your activities today/this week/etc.] with each of the following intentions, whether or not you actually [achieve]/[achieved] your aim?” The eudaimonic motives are “Seeking to pursue excellence or a personal ideal,” “Seeking to use the best in yourself,” “Seeking to develop a skill, learn, or gain insight into something,” and “Seeking to do what you believe in.” The hedonic motives are “Seeking enjoyment,” “Seeking pleasure,” “Seeking fun,” “Seeking relaxation,” and “Seeking to take it easy.” Participants give ratings of 1 (not at all) to 7 (very much). The OTHQ states, “Please indicate the degree to which each of the following statements applies to you from 1 (very much unlike me) to 5 (very much like me).” Sample items assessing eudaimonia (which Seligman, 2002, calls the life of meaning) are “My life serves a higher purpose,” and “I have a responsibility to make the world a better place.” Sample hedonic items (the life of pleasure) are “Life is too short to postpone the pleasures it can provide,” and “In choosing what to do, I always take into account whether it will be pleasurable.” Overall, the HEMA focuses on the excellence, authenticity, and growth elements of eudaimonia and the pleasure and comfort elements of hedonia; the OTHQ focuses on the meaning element of eudaimonia and the pleasure element of hedonia. Nevertheless, I have found (in unpublished data) that the subscales of the HEMA and OTHQ show convergent and discriminant validity. Furthermore, the research reviewed in the next section has often produced similar patterns of results for the two scales.
Next, I summarize research on hedonic and eudaimonic orientations to give the reader a sense of how hedonia and eudaimonia differ and how they behave in combination. Where I say “hedonia relates more,” I imply a comparison with eudaimonia, and vice versa. Results refer to the trait level unless otherwise specified; the trait level focuses on a person's life as a whole, linking his or her typical or average degree of eudaimonia or hedonia with his or her typical or average score on another variable; the state level, by contrast, focuses on a given moment or time period, linking a person's hedonia or eudaimonia at that time with another variable at that time.
Hedonia and eudaimonia relate to somewhat different experiences, so that people who pursue both hedonia and eudaimonia have a more well-rounded picture of well-being than people who pursue only one or the other; hedonia relates more to carefreeness (at trait and state levels), positive affect (only at the state level), and low negative affect (only at the state level), whereas eudaimonia relates more to meaning (at trait and state levels), elevation (at the trait level), self-connectedness (at trait and state levels), work satisfaction, and low depression (Huta, 2013a; Huta & Ryan, 2010; Proyer, Annen, Eggimann, Schneider, & Ruch, 2012; Schueller & Seligman, 2010).
Hedonia and eudaimonia relate equally to vitality (at both trait and state levels) (Huta, 2013a; Huta & Ryan, 2010). Hedonia and eudaimonia relate equally to life satisfaction in studies with the HEMA scale (Huta, 2013a; Huta & Ryan, 2010) and some studies with the OTHQ (Chan, 2009; Chen, 2010; Peterson, Ruch, Beerman, Park, & Seligman, 2007; Proyer et al., 2012; Ruch, Harzer, Proyer, Park, & Peterson, 2010), but eudaimonia relates more to life satisfaction (and to happiness) in other studies with the OTHQ (Anić & Tončić, 2013; Kumano, 2011; Park, Peterson, & Ruch, 2009; Peterson et al., 2005, 2007; Schueller & Seligman, 2010; Vella-Brodrick, Park, & Peterson, 2009).
With the HEMA scale, hedonia and eudaimonia relate equally to positive affect (Huta, 2013a; Huta & Ryan, 2010), but with the OTHQ, eudaimonia relates more to positive affect (Anić & Tončić, 2013; Chan, 2009; Park et al., 2009; Peterson et al., 2005; Schueller & Seligman, 2010; Vella-Brodrick et al., 2009).
People who pursue both hedonia and eudaimonia have higher degrees of various well-being outcomes than people who pursue only one or the other (Anić & Tončić, 2013; Huta & Ryan, 2010; Peterson et al., 2005).
Hedonic activity may be associated with greater immediate well-being, whereas eudaimonic activity may be associated with greater long-term well-being (Huta, 2013a; Huta & Ryan, 2010).
Eudaimonic pursuits are associated with a more positive impact on the surrounding world, including close friends and relatives (Huta, 2012; Huta, Pelletier, Baxter, & Thompson, 2012), the broader community (Huta, 2013a; Huta, Pearce, & Voloaca, 2013), and the environment (Huta et al., 2013); generally, eudaimonia is more related to indices of long-term perspective, caring about the bigger picture, and abstract rather than concrete thinking (Huta et al., 2013).
Hedonically oriented and eudaimonically oriented individuals have somewhat different profiles on other individual differences, giving us a sense of how their natures differ: Of the Values in Action character strengths and virtues (Peterson & Seligman, 2004), hedonia relates more to playfulness, whereas eudaimonia relates more to judgment, wisdom, and religiousness; hedonia relates negatively to humility (Buschor, Proyer, & Ruch, 2013; Huta, 2013a; Peterson et al., 2007; Ruch, Proyer, & Weber, 2010a). Hedonia relates more to the excitement-seeking and gregariousness components of extraversion, whereas eudaimonia relates more to characteristics reflecting introversion, including introspectiveness, subjectivity/nonconformism, enjoyment of solitude, enjoyment of peace and quiet, and a focus on thoughts and ideas (Huta, 2013a). Eudaimonia relates more to integrated motivation and to a composite of intrinsic goals, whereas hedonia relates more to a composite of extrinsic goals (Anić & Tončić, 2013; Huta, 2013a). In terms of demographics, hedonia decreases with age, education, skill required in one's profession, religiousness, and being married, and eudaimonia increases with skill required in one's profession and religiousness (Peterson et al., 2005; Ruch et al., 2010; Schueller & Seligman, 2010). Additional findings show that eudaimonia relates more to self-control (Anić & Tončić, 2013), vocational identity achievement (Hirschi, 2011), and career success (Proyer et al., 2012), whereas hedonia relates more to materialism (Huta, 2013a).
Research on predictors of eudaimonia and hedonia shows the role of several parenting variables: Parental demandingness (expecting maturity, setting limits, providing challenges and enrichment) and parental responsiveness (being nurturing, taking the time to explain, listening, encouraging self-expression) both relate to the adult child's eudaimonia but not his or her hedonia, suggesting that rearing a child to be eudaimonic requires greater investment (Huta, 2012). Adult children pursue eudaimonia (or hedonia) whether their parents merely verbally endorsed eudaimonia (or hedonia) or actually role-modeled it; adult children also derive increased well-being from eudaimonia (or hedonia) if their parents role-modeled it, but derive little or no well-being if their parents only verbally endorsed eudaimonia (or hedonia) (Huta, 2012).
The previous review of definitions and findings gives us an outline of what is meant by hedonia and eudaimonia. I would like, now, to go even deeper, toward the very heart of the hedonic–eudaimonic distinction. I do not think the distinction is some artifact of a tradition hailing from ancient Greece. I think it speaks to two very real psychological functions.
There are certainly concepts other than hedonia and eudaimonia (as I define them) that have been associated with a good life, including relationships, engagement, accomplishment, harmony, physical health, and attitudes like optimism; extrinsic values such as material wealth, image, status, power, and popularity; and basic circumstances such as safety, health, freedom, and essential material resources (Delle Fave, Brdar, et al., 2011; Grouzet et al., 2005; Kasser & Ryan, 1993; Schwartz & Bilsky, 1987; Seligman, 2011; Tafarodi et al., 2012). Eudaimonia and hedonia are not sufficient for an optimal existence, and some of the above variables are needed as well (including relationships, which play a major role in well-being; Diener & Seligman, 2002).
Yet there is something fundamental about the distinction between eudaimonia and hedonia: They play major complementary roles in life. Clarifying these roles can help us to explain why the hedonic–eudaimonic distinction so often appears center stage and to appreciate the importance of having a balance of both pursuits.
Next, I outline several complementary functions. They are not clear-cut, because hedonia includes eudaimonic functions to some degree, and vice versa. And they are rough generalizations that sometimes oversimplify the picture. Nevertheless, they are useful for developing a deeper feel for hedonia and eudaimonia, especially when pursuing them in practice.
Hedonia is about taking something for me, now; eudaimonia is about building something broader for the long term. This is perhaps the most fundamental distinction. Hedonia is a self-nourishing and self-care function—taking care of one's own needs and desires, typically in the present or near future; reaching personal release and peace to replenish, heal, and find a fresh perspective; and “drinking in” nutriments of energy and joy. Eudaimonia is a cultivating function—giving of oneself and investing in a larger aspect of the self, a long-term project, or the surrounding world. Thus, it is roughly about taking versus giving, narrow versus broad perspective, and short-term versus long-term perspective. The mindsets associated with these orientations might be summarized as desire versus care. Hedonic desire need not be seen as vulgar; I am referring to that healthy ability to feel and flow with what one needs and wants and relishes. The prerequisite for eudaimonia is caring in a very general sense, such as thoughtfulness, and caring about quality, rightness, context, or the welfare of others. Deeper still, hedonia and eudaimonia are based on distinct assumptions about oneself: that one has rights versus responsibilities. If one does not feel entitled to happiness, self-nourishment, and taking up space, it is difficult to pursue hedonia in the first place. Eudaimonia, on the other hand, begins when a person takes some responsibility for his or her life and for the implications of his or her actions (Frankl, 1946/1997).
Hedonia is the pursuit of what feels good; eudaimonia is the pursuit of what one believes to be right. Implied in the previous sentence are several distinctions (see also Steger & Shin, 2012, for similar distinctions). First, there is the affective and biological versus cognitive distinction—the desirability of pursuits is gauged in terms of more emotional and physical experiences in hedonia, but in terms of more abstract values and ideals in eudaimonia. We might approximate this by speaking of pleasure versus value. There is an automatic versus effortful distinction. Hedonia proceeds more directly and automatically from our hard wiring. Eudaimonia is a natural inclination as well (Maslow, 1968)—it is fulfilling to use what we have and become all that we can be. However, eudaimonic ideals must first be developed and then actively kept in mind to some degree if they are to be pursued; as such, eudaimonia is more effortful and more easily disrupted (Huta, 2013b). To some degree, there is also a subjective versus objective distinction (Diener, Sapyta, & Suh, 1998). Hedonia aims at activities that are pleasant for the individual in question. Eudaimonia is also largely guided by subjective inner processes and gut feelings, but some eudaimonic aims, such as ethical behavior and maturity, are informed by conceptions of what is universally of high quality in all human beings.
Overall, hedonia is more fundamental, whereas eudaimonia is more elevated. We cannot consider one pursuit “better” than the other; each is important in its own way. Hedonia is more fundamental in the sense that it often takes care of immediate needs and desires and is based on older brain systems that we share with other species. Eudaimonia is a “higher pleasure” (Seligman, 2002) in the sense that it allows people to develop their potential, and it exercises the higher cognitive capacities that are particularly well-developed in humans, such as values, morality, and vision (Huta 2013b; Steger & Shin, 2012). The actual proportions of hedonia and eudaimonia that best suit a person probably vary widely from individual to individual. But if a person does not have at least some hedonia and some eudaimonia, he or she may feel flat and unfulfilled, be more vulnerable to unhappiness, or develop psychopathology. To achieve optimal well-being, we need to have some degree of both complementary functions, and they probably keep each other in check.
The definitions, findings, and complementary functions previously discussed clearly indicate the importance of pursuing both hedonia and eudaimonia. This, of course, raises the question of how exactly a person goes about pursuing these. I dedicate the remainder of this chapter to a description of what eudaimonia and hedonia might look like in practice.
I first note, however, that hedonia and eudaimonia are present in various interventions already. For example, prescribing psychotropic medication is a hedonic intervention to the degree that it is treated as a means to alleviate suffering. Cognitive-behavioral therapy (Beck, 2011) includes the hedonic aim of relieving distress and the eudaimonic aim of reducing dysfunction. More strongly in the eudaimonic direction, we find therapies that also aim to reduce distress but place more emphasis on taking suffering as a flag, even an opportunity, indicating the need to move toward greater authenticity, meaning, excellence, or growth. Examples of such interventions are humanistic therapies (e.g., Frankl, 1946/1997; Maslow, 1968; Rogers, 1961), acceptance commitment therapy (Hayes, Luoma, Bond, Masuda, & Lillis, 2006), and well-being therapy (Fava & Tomba, 2009). Some interventions explicitly target the enhancement of both hedonia and eudaimonia, such as quality of life therapy and coaching (Frisch, in press). And a variety of positive psychology interventions are aimed less at alleviating suffering and more at enhancing hedonic and/or eudaimonic aspects of life (Sin & Lyubomirsky, 2009).
My aim here is to bring together some key concepts in the pursuit of hedonia and eudaimonia (which will be italicized) that could form the basis of interventions, and of research on those interventions. (The Appendix also lists some measures that could be used by researchers and practitioners.) Applied settings might include coaching, education, organizations, clinical practice, and self-help. In writing this chapter, I sacrificed much depth, illustration, and nuance for the sake of at least touching on many concepts and authors that are relevant; the topic could easily fill a book of its own. I will also say that I consider the following proposal to be a draft that will undoubtedly be revised and expanded as our field gains insight into well-being.
From here on, I use more colloquial language and speak to the reader as “you.” This is in the spirit of more direct and intimate communication because I will be addressing the reader as someone who may be personally interested in the pursuit of hedonia or eudaimonia.
The four common elements across most definitions of eudaimonia—authenticity, meaning, excellence, and growth (Huta & Waterman, 2013)—form an excellent framework for the pursuit of eudaimonia. These terms therefore make up the headings of the outline below. The elements are intertwined to some degree, and what I say about one may also apply to others.
Do you have to do all of the things listed here? Certainly not. Only one or two ideas may connect with a need or interest that you currently have.
As noted earlier, authenticity involves clarifying your true self and deep values, staying connected with them, and acting in accord with them. Authenticity can be very personally fulfilling and is experienced as meaningful (Schlegel, Hicks, King, & Arndt, 2011). At the same time, like the other elements of eudaimonia, it is largely pursued for a subtler reason—as an end in itself, something that simply feels right. The concept of authenticity is directly embedded in the term “eudaimonia” from ancient Greece; the term is made up of two words: “eu,” meaning good or healthy, and “daimon,” meaning the spirit or true self (Norton, 1976).
Facing yourself, warts and all, takes a good dose of humility. Soul-searching to establish, reevaluate, and evolve your identity brings uncertainty and may be a time of crisis (Marcia, 1967). And it is not always easy to make your persona, profession, and relationships congruent with your true self; it may take courage, there may be limitations, and you may have to compromise. Yet finding paths toward authenticity is liberating, brings clarity, makes life feel more real, and sets a firmer foundation to build upon.
Moving toward a clearer identity involves a dialogue between life experiences and the inner self (Waterman & Schwartz, 2013). You can cultivate a habit of noticing moments when something captures your interest, imagination, or curiosity (Kashdan & Silvia, 2009). Trust that there is a voice inside you, however vague at first, that can sort out what is “you.” Humanistic psychologists called this voice the organismic valuing process (Rogers, 1964), and much of positive psychology implicitly assumes that we all have this ability (Joseph & Linley, 2004). You can learn to hear this inner voice and to gauge when your mind is speaking authentically and when it is biased. One trick to bypass your biases is to ask yourself, “What would someone who knows me well have to say?”
An important part of who you are is your character strengths. To identify these, you can take the Values in Action (VIA) Inventory of Strengths (Peterson & Seligman, 2004). The VIA includes strengths of the head (love of learning, curiosity, good judgment, creativity, appreciation of beauty) and strengths of the heart (fairness, forgiveness, gratitude, honesty, hope, humor, kindness, leadership, love, modesty, persistence, prudence, spirituality, teamwork, zest, bravery, perspective, self-regulation, social intelligence) (Park & Peterson, 2010).
More generally, you might write an essay or have a discussion (Staudinger, 2001) on questions such as: How do I act when I'm allowed to be vulnerable? Who inspires me? What did I love as a child? If money or time were not an issue, what would I do? What do I believe in? To move toward generalizations, you can start with something specific (e.g., I love cooking, I love sitting by rivers) and apply a downward arrow technique (Szymanska, 2008), which is a chain of “why” questions for reaching deeper into yourself, for example, “What is my reason for liking it? Why does that reason fit with me? What does my last answer say about me in general?”
Perhaps most importantly, take the time to mull things over. Instead of escaping into a TV show or videogame or Facebook, try shifting some time toward being with yourself or having a meaningful conversation. The human mind naturally reviews the past, highlights what was meaningful, brings up what was discrepant, and connects the dots, if we just give it the time.
To stay connected with that inner “pilot light” at any given time, it helps to practice mindfulness—focusing on your experiences in the present and clearing away judgments and reactions in an effort to see the experiences for what they are (Baer, Smith, Hopkins, Krietemeyer, & Tonry, 2006).
Regular meditation is also very helpful. It need not take long, follow someone else's prescribed technique, or be in a physically uncomfortable position. It is a regular time for encountering yourself, possibly celebrating what you are grateful for, reciting a self-made summary of what you stand for, setting the tone for the upcoming day, or anything else that helps keep you grounded.
And when you surround yourself with things that resonate with you—such as pictures, plants, music, or memorabilia—they provide daily reminders of your spirit. You could make some of them yourself or personalize them by building stories around them. It's about breathing your own spirit into your world.
Finally, aligning your lived life with your true self partly involves shaping your activities and partly involves shaping your psychological approach. Despite the constraints of life, there is usually something you can do to feel that life is more on your terms. You might live your passion through a hobby, show more of your character in your persona, steer conversations to meaningful topics, or incorporate signature strengths into your work (Seligman, 2002). Sometimes, you may do major housecleaning, such as ending a meaningless relationship or switching your work toward more of a calling (Wrzesniewski, McCaulay, Rozin, & Schwartz, 1997). It isn't easy, but it helps to think of how much the change will energize you and how much less energy will be leeched out of you in the form of frustration.
To shift psychologically toward taking the helm, much can be learned from research on self-determination theory, which points to the following autonomy-supportive principles (Deci & Ryan, 1987). Listen to your own perspective, and seek out others who respect your perspective. Use noncoercive language with yourself—consider replacing “should,” “ought to,” and “have to,” with phrases like “it makes sense to,” “now is a good time to,” or “let's go for it.” It is liberating to give yourself the freedom to choose how you will act (the core aim of existential interventions; Warnock, 1970). And think through the rationale for an activity to see whether and how it aligns with your interests, values, and meaning framework, even if it means lumping it in with daily unexciting chores you graciously accept as a normal part of life. Perhaps find someone who embraces the activity and ask them how they see it—their perspective can often be boiled down to a single effective phrase (consider Nike's brilliant “Just do it!”).
Meaning involves understanding a bigger picture, relating to it, and contributing to it; the bigger picture may include broader aspects of your life or identity, a purpose, the long term, your community, society, the ecosystem, or even a conception of how the entire world works or is meant to work. There is more to the concept of meaning (Wong & Fry, 2012), but the self-transcendent aspect is especially relevant to eudaimonia.
Developing an understanding of the bigger picture may involve perplexing existential questions, and contributing to the surrounding world may involve personal sacrifice. Yet relating to a broader context gives a role to your actions and an opportunity to make a difference (Huta & Zuroff, 2007).
Seeking to understand a bigger framework means being guided by big questions: How does this bigger picture operate? What is its purpose? What matters in this bigger context? Such questions raise the likelihood of doubting our existing worldview, sometimes threatening our sense of stability. I therefore believe in “nibbling” at them, tackling only as much as you are ready for. I also believe in being comfortable with half-baked hypotheses—it's a life-long process and nobody has the final answers. You can be somewhat systematic in building your understanding by labeling your hypotheses; for example, “half-baked hypothesis,” “quarter-baked hypothesis,” or “no hypothesis but interesting question!” Just assigning such labels directs your unconscious toward seeking answers.
We often develop our life philosophies through exposure to others' theories—through our parents and local culture, religion, travel, philosophical texts, discussions with friends, immersion in biography or fiction. But it is not enough to gather material from others. You need to attend to your own experiences and then process it all—through partly unconscious mulling, through intentional use of metaphor or narrative (McAdams, 1993), or through an intuitive process in which you align yourself with a bigger picture “simply by doing.” Meaning is based on connections, contrasts, and hierarchies—you need to connect the dots somehow, otherwise you simply have a pile of ideas. Perhaps that is why Aristotle placed contemplation as the highest of the virtues (Aristotle, 2001).
Contributions to a bigger picture have value in some broader, deeper, or longer-term sense. People can contribute in many different ways, such as random acts of kindness (Otake, Shimai, Tanaka-Matsumi, Otsui, & Fredrickson, 2006), service, building, creating, activism, teaching, childrearing, guiding the next generation, or investing in a worthwhile personal goal. Much of what is meant by a broader contribution is captured by the concept of generativity, identified by Erikson (1950) as the central task of adulthood (McAdams & de St. Aubin, 1998). Contributing also includes refraining from harm, which is a large part of activities like proenvironmental behavior (Kasser, 2011; Pelletier, Baxter, & Huta, 2011).
Excellence involves striving for higher quality and higher standards in your behavior, performance, accomplishments, and ethics. I would add that the standards need to fit with your true self, your means, and your stage in life. And it's about the effort and process, whether or not the goal is achieved.
Excellence takes work, long-term commitment, and sometimes risk. Yet it can be deeply gratifying to know that you have done your best, done the right thing, or done a good job. It fills you and simultaneously brings a feeling of release, like something has culminated because you've given it your all. It builds feelings of quality and healthy pride. You appreciate things more profoundly, knowing how much work it takes to earn them. And it elevates you, inspires you, and brings you to a higher level of functioning.
To differentiate up from down in the pursuit of excellence, you need some conception of when a choice is good, right, of higher quality, true, noble, sacred, or beautiful. We absorb such conceptions from our parents and culture, and sometimes from character education in school (Berkowitz & Bier, 2004). You can build a vision of your standard or ideal by imagining how you would behave and feel, and what you would be capable of, perhaps by writing an essay on your best possible self (King, 2001). You can look to role models, people who inspire you. It's worth learning about them in detail, to immerse yourself in their way of thinking and behaving, and to get a realistic sense of the time invested in their excellence, the costs, and how much of their life is quite ordinary. All that being said, the development of judgment and ideals needs to be balanced by tolerance, lest it turn into being judgmental toward others or yourself.
Various concepts in psychology fall under the umbrella of excellence. For example, Seligman (2002) speaks of regularly exercising your five greatest signature strengths and serving a higher purpose. He also describes how you can turn many jobs into callings, going beyond what is asked of you to create something special (see also Duffy & Sedlacek, 2007; Wrzesniewski et al., 1997). Wong (2010) speaks of responsible action—finding the right solution and doing what is morally right. Kohlberg (1984) developed a theory of moral development, identifying reasoning that ranged from entirely selfish and short-sighted to prosocial, universally valid, and based on a personal ability to judge what is appropriate. Orlick (1990) speaks of achieving a high level of excellence in the performance of your specific profession or sport. In pursuing excellence, try not to compare yourself with others unless it inspires you or teaches you something you need. That is, adopt a mastery orientation (focusing on the learning and improvement itself, and using your past self as a reference point) rather than a performance orientation (wanting to appear competent compared to others) (Dweck & Leggett, 1988). Eudaimonia is first and foremost a private dialogue—it's about your relationship with yourself.
Growth involves actualizing what you feel is right for you, fulfilling your potential, and pursuing personal goals; personal growth, learning, improving, and seeking challenges; and maturing as a human being.
Like excellence, growth requires commitment and effort, and brings the uncertainty and instability of change. Yet people naturally seek out activities slightly beyond their current ability (e.g., Abuhamdeh & Csikszentmihalyi, 2012; Deci, 1971). Advertisers do us a disservice by implying that we want everything to be easy. Growth builds feelings of progress, accomplishment, and competence, and the fulfillment of bringing a personal project to fruition.
Some theories of growth have proposed universal milestones, whereas others have focused on person-specific aims (Waterman & Schwartz, 2013). Maturity is more aimed at universal goals, actualization is more person-specific, and personal growth is somewhere in between.
Several theories are relevant to the concept of maturity. Erikson (1950) stated that we pass through stages of psychosocial development, the sequence in adulthood being: identity—determining your true character; intimacy—connecting deeply with others; generativity—making a difference; and ego integrity—coming to terms with life. Loevinger (1966) proposed stages of ego development, such that people are initially conformist, then a blend of conscientious and conformist, then conscientious (rules are internalized), individualistic (autonomy of self and others is respected), autonomous (multiple facets are integrated and limitations are tolerated), and, finally, integrated (inner conflicts are reconciled). Maslow (1964) described highly self-actualized people as having realism, tolerance, a nonhostile sense of humor, autonomy, spontaneity, comfort with solitude, strong ethics and responsibility, a sense of fellowship with the human condition, purpose, profound relationships, continual fresh appreciation, and peak experiences.
Personal growth includes processes such as learning information and skills, gaining experience, improving, deepening insight, overcoming obstacles, transcending suffering, and setting challenges for yourself. The mind, like any muscle, wants to be used and developed.
To be open to growth, it is important to believe that it is possible and that success is based on learning and hard work (a growth mindset), rather than believing that people cannot change and that success depends on innate ability (a fixed mindset) (Dweck, 2006).
The somewhat mysterious process of inner transformation will not take place if you are not engaged, truly interacting with life, as flow theory shows. Flow is that state of immersion during an activity that you can't yet do automatically, but that you find challenging and are able to face with just enough skill to meet the challenge (too little skill leads to anxiety, too much skill leads to boredom) (Csikszentmihalyi, 2000). People seem wired to seek flow (Csikszentimihalyi & Nakamura, 2010), and since flow activities extend our abilities, they lead to personal growth (Csikszentmihalyi & Massimini, 1985). Personal growth is further facilitated by openness to experience and by curiosity (Vittersø, 2004; Vittersø, Overwien, & Martinsen, 2009).
Actualization involves developing what you feel you are meant to do, what fits with you, perhaps even what feels like a personal destiny (Norton, 1976). It need not look prestigious, it need not be understood by others. It's about coming into your own. People I have met who lived their passion range from a visionary department head, to a memorable grocery store employee who just shone with a zest for helping people, to a retiree who created a giant spreadsheet of historical milestones simply for personal interest.
Follow your passion first, without worrying about where it will take you, whether it will succeed, whether it will make money. The logistics come later. Yes, you may need to adjust your vision in the face of limiting circumstances, but you'll be further along than if you never started, and you will keep the flame alive. It's like art—the primary mindset needs to be experiential, to feel your way through an idea, while practical and analytical considerations play an essential but supporting role. Interestingly, things then start to fall into place, as Joseph Campbell describes:
Follow your bliss. If you do follow your bliss, you put yourself on a kind of track that has been there all the while waiting for you, and the life you ought to be living is the one you are living… If you follow your bliss, doors will open for you that wouldn't have opened for anyone else. (Campbell & Moyers, 1988, p. 120)
Finally, growth requires some self-management. It helps to be aware of your stage of change with respect to a project, and to only move forward when you are ready. When you rush into a project and have to back out later, it's discouraging and makes it harder to try again. Prochaska and Velicer (1997) identified the following stages of change:
The preparation stage is aided by implementation intentions—very specific plans for intermediate steps (Gollwitzer, 1999). Maintenance is aided by grit, including sustained interest, resistance to distraction, perseverance through setbacks, and simply sticking with it. Grit is partly based on the understanding that frustration, confusion, and some failure are normal parts of learning, and they do not mean that you should quit (Duckworth, Peterson, Matthews, & Kelly, 2007). Maintenance is also based on self-regulation—controlling your feelings, thoughts, and behaviors through clear standards, self-monitoring, and willpower. Self-regulation is a better predictor of reaching your potential than is your intelligence (Duckworth & Seligman, 2005; Maddux, 2009). When you encounter fatigue or amotivation, it helps to remind yourself of the value of your goal; thinking of values is a more cognitive process and achievable even when your feelings are down. I have observed that accomplished individuals often have a means of periodically organizing their thoughts and gaining perspective on their goals, be it a diary, pensive walks, or discussions with a confidant. Overall, the stages from contemplation onward are fueled by that remarkable class of human abilities that might be called faith—believing in something even before it has happened—such as self-efficacy or believing you can do it, hope, optimism, trust in the process, and positive vision (Carver & Scheier, 2002; Prochaska & DiClemente, 1984; Snyder, 1995). With such tools in hand, you can see the possibilities and run with the gifts.
Through hedonic pursuits, we seek to experience pleasure and enjoyment, relieve distress and strain, and reach satisfaction. Hedonic pursuits cover the full range from physical to emotional, from crude to sublime, from transient to profound. Each part of these ranges can be beneficial if done in the right context and in the right way.
Hedonia can have undesirable consequences when taken to excess or when not balanced by eudaimonia—for example, destructive impulsivity, chronic escapism, addiction, selfishness, antisocial behavior, greed, and unbridled consumerism. (Eudaimonia can certainly be excessive as well.) But when pursued in a healthy way, hedonia not only leads to joy and comfort, but also “fills your tank” and fuels motivation, inspiration, broadened attention, and a desire to build (Fredrickson, 2004). It also gives you a break so you can find a fresh perspective.
Below, I focus only on healthful approaches to hedonia. In its optimal form, hedonia brings out those beautiful primal, sensual, and creature-comfort parts of ourselves that emerge spontaneously when we are fulfilled to our heart's content, well-rested, and free of preoccupations.
It is worth looking at Fordyce's (1983) 14 fundamentals of happiness, which he tested in several interventions. They provide some good advice for pursuing hedonia (focusing on the present, not expecting too much, making happiness a high priority, not worrying needlessly, taking care of yourself), as well as more eudaimonic recommendations (meaningful work, authenticity, planning and organizing, solving rather than ignoring problems), and principles relevant to both eudaimonia and hedonia (engagement, relatedness, positive and optimistic thinking). More recently, Lyubomirsky (2008) identified a partly overlapping list of validated positive psychology interventions: savoring, caring for your body, gratitude, optimism, engagement, avoiding overthinking and comparing yourself with others, relationships, kindness, forgiveness, good coping strategies, goal commitment, and religion and spirituality.
Let me add some comments to these recommendations. So much of well-being is in your perspective, and adopting a positive perspective is something you can learn (Seligman, 1998). It truly is about seeing the cup as half full rather than half empty. You can practice selective attention, focusing on what you have rather than what you don't—there is usually enough bad material in life to justify misery and enough good material to justify happiness, so you can make choices about your focus (Mather & Carstensen, 2003). Be wary of setting expectations too high (or having expectations at all), as it undermines enjoyment (Mauss, Tamir, Anderson, & Savino, 2011; Schooler, Ariely, & Loewenstein, 2003). If you have the attitude that nothing is ever good enough, nothing ever will be. Appreciate how much luckier you are than some people, an attitude called downward social comparison (Wills, 1981). And when things are difficult, balance entitlement with grace, acceptance, and equanimity (processes aided by eudaimonia, to be sure).
Engagement is critical (Seligman, 2011). Get immersed in what you do rather than having an evaluative mindset. Evaluation is useful when change is desired, but otherwise, when you're judging from “outside” yourself, it blocks personal enjoyment (Vittersø et al., 2009)—imagine someone constantly asking “Am I happy yet?” Also, intentional activities (e.g., exercise, hobbies, quality time with family and friends) account for much more of your happiness than circumstances (e.g., getting a raise, getting married, moving to California); intentional activities are sustained and provide variety, and thus counteract hedonic adaptation, the process of getting used to your situation and reverting to previous levels of happiness (Lyubomirsky, Sheldon, & Schkade, 2005). Easiness is not always a gauge of whether a hedonic activity is worthwhile—sometimes activities are more hedonically satisfying when they require effort, be it physical activity or emotional or cognitive investment (sometimes). Furthermore, seeing an activity as just a vehicle to happiness, rather than truly engaging in the activity itself, is an extrinsic mindset (Schooler et al., 2003). Extrinsic motives reduce the genuine connection with an activity that is needed for enjoyment (Deci & Ryan, 2000). Though I've been speaking of hedonia as the “pursuit” of happiness, it's important to interpret this phrase correctly. Happiness cannot be directly commanded or bought. Hedonia is about engaging in joyful and relaxing activities and attitudes, and then somehow happiness comes in its own due time (Martin, 2008). To quote Eleanor Roosevelt, “Happiness is not a goal…it's a by-product of a life well-lived.”
Although happiness cannot be guaranteed, there is nevertheless a way to very much enhance the likelihood of hedonic experience: savoring. It's the process of actively opening your senses, emotions, and cognitive appreciation to indulge in something longer and more fully. Even the little things, especially the little things, can be relished—a great tune, a friend's laughter, or the smell of the flowers. People can savor the present moment or the past by reminiscing and reliving, or the future by anticipating and imagining (Bryant & Veroff, 2007). Savoring processes include physically luxuriating, marveling, basking and self-congratulation, and gratitude (Bryant & Veroff, 2007). Gratitude is a particularly powerful predictor of well-being (Emmons & McCullough, 2003), and it is worth making a habit of celebrating your blessings, perhaps as part of a daily meditation (Seligman, Steen, Park, & Peterson, 2005; Seligman, Rashid, & Parks, 2006). There is also an interpersonal form of savoring—sharing a positive event with others who then engage in active-constructive responding, that is, showing genuine excitement and capitalizing on the event by discussing it further, celebrating, telling others, and so on (Gable, Reis, Impett, & Asher, 2004).
In order to take care of yourself, you need to take the time. Don't hold back on vacations (they are crucial for eudaimonic development, too), and take breaks the rest of the year as well. Wells (2012) proposes a 1-3-2 principle, arguing that people need to rest, take personal time, and completely unplug from work at least 1 hour a day, 3 days a month, and 2 weeks a year. That's probably a bare minimum. Furthermore, different people find different activities fulfilling (Lyubomirsky et al., 2005), and thus it's important to listen to yourself. Pay attention to your (positive) fantasies, wishes, and impulses, and follow through when you can, at least in some small way. You may have gotten into the habit of ignoring these, but they do resurface here and there, and you can build on them. Also, take note of how different activities actually make you feel—we are not always good at predicting what will make us happy (Gilbert & Wilson, 2007).
Finally, I will say that hedonia need not always be a “pursuit.” Sometimes it's good to just be. On a cool day in the height of summer, with the cicadas going and the sound of wind in the trees, who needs anything more than to simply sit? I truly believe, on an existential level, that we are “meant to” enjoy and just be as much as we are “meant to” pursue eudaimonia.
The long-standing theoretical literature on eudaimonia and hedonia, the empirical findings, and the clarification of complementarities all point to the importance of having both pursuits in life. Much research is still needed regarding the outcomes, correlates, and predictors of these pursuits. Nevertheless, we do have enough of a grounding to think about applications. For one thing, discussions of how a person goes about pursuing hedonia and eudaimonia will deepen our understanding of these concepts and help with theoretical integration in more basic research. It will generate hypotheses for research on interventions; there is adequate empirical support for some of the individual elements in my proposal, but research has yet to be conducted on other elements or on combinations of elements. Most importantly, I hope that this chapter will serve as a springboard for discussions of how the vital concepts of eudaimonia and hedonia can concretely be applied to improve peoples' lives. When hedonia and eudaimonia are pursued wisely, with a feel for their deeper natures and intricacies, they can make life full and beautiful.
Here I suggest some measures that might be used by researchers or practitioners when they need to assess the outcomes of practicing eudaimonia or hedonia. The measures can also sometimes be useful self-assessments in our private lives. We may choose to evaluate ourselves when we experience a lack of well-being or feel that a question needs to be answered. But, as discussed earlier, excessive self-assessment can unnecessarily detract attention from engaging with life, make us feel that the glass is half empty rather than half full, and create an evaluative mindset that interferes with the experience of well-being. It's a balance.
Scale | Author(s) | Sample Items |
Authenticity, Identity, Reflections of Fit Between True Self and Activity | ||
Dispositional Authenticity | Wood, Linley, Maltby, Baliousis, and Joseph, 2008 | “I am in touch with ‘the real me,’” “I am true to myself in most situations,” “I always feel I need to do what others expect me to do (R)” |
Self-Connectedness | Huta, 2012 | “Connected with myself,” “Aware of what matters to me,” “Aware of how I feel” |
Questionnaire for Eudaimonic Well-Being | Waterman et al., 2010 | “I believe I know what I was meant to do in life,” “I believe I know what my best potentials are and I try to develop them whenever possible,” “It is more important that I really enjoy what I do than that other people are impressed by it” |
Personal Expressiveness | Waterman, 1993 | “This activity gives me my strongest feelings that this is who I really am,” “When I engage in this activity I feel that this is what I was meant to do,” “I feel a special fit or meshing when engaging in this activity” |
Interest | Vittersø, Overwien, and Martinsen, 2009 | “Interested,” “Engaged,” “Immersed” |
Autonomous Motivation, Controlled Motivation | Sheldon and Elliot, 1999 | “I pursue this activity because of the fun and enjoyment it provides me,” “I pursue this activity because I really believe it's an important goal to have,” “I pursue this activity because I would feel ashamed, guilty, or anxious if I did not,” “I pursue this activity because somebody else wants me to” |
Subjective Vitality | Ryan and Frederick, 1997 | “I feel energized,” “I feel alive and vital,” “I have energy and spirit” |
Meaning | ||
Framework | Battista and Almond, 1973 | “I have really come to terms with what's important for me in my life,” “I have a system or framework that allows me to truly understand my being alive,” “I have a clear idea of what I'd like to do with my life” |
Presence of Meaning | Steger, Frazier, Oishi, and Kaler, 2006 | “I understand my life's meaning,” “I have a good sense of what makes my life meaningful,” “I have discovered a satisfying life purpose” |
Meaning Experience | Huta and Ryan, 2010 | “My activities and experiences are meaningful,” “My activities and experiences are valuable,” “My activities and experiences play an important role in some broader picture” |
Purpose in Life | Ryff, 1989 | “I sometimes feel as if I've done all there is to do in life (R),” “Some people wander aimlessly through life, but I am not one of them,” “I live life one day at a time and don't really think about the future (R)” |
Excellence | ||
Authentic Pride | Tracy and Robins, 2007 | “Honor,” “Confidence,” “Achieving” |
Elevation | Huta and Ryan, 2010 | “Enriched,” “Morally elevated,” “Part of something greater than myself” |
Growth, Actualization, Maturity | ||
Personal Growth | Ryff, 1989 | “For me, life has been a continuous process of learning, changing, and growth,” “I think it is important to have new experiences that challenge how you think about yourself and the world,” “I gave up trying to make big improvements or changes in my life a long time ago (R)” |
Self-Actualization | Jones and Crandall, 1986 | “I don't accept my own weaknesses (R),” “I have no mission in life to which I feel especially dedicated (R),” “I can express my feelings even when they may result in undesirable consequences” |
Sentence Completion Test of Ego Development | Loevinger, 1979 | “The thing I like about myself is ______,” “My main problem is ______,” “If I can't get what I want ______” (RESPONSES NEED TO BE CODED) |
Hedonia | ||
Positive Affect | Emmons and Diener, 1985 | “Happy,” “Pleased,” “Enjoyment/fun” |
Negative Affect | Emmons and Diener, 1985 | “Unhappy,” “Frustrated,” “Worried/anxious” |
Life Satisfaction | Diener, Emmons, Larsen, and Griffin, 1985 | “I am satisfied with my life,” “So far I have gotten the important things I want in life,” “In most ways, my life is close to my ideal” |
Happiness | Lyubomirsky and Lepper, 1999 | “In general, I consider myself: 1—not a very happy person…7—a very happy person,” “Compared to most of my peers, I consider myself: 1—less happy… 7—more happy” |
Carefreeness | Huta and Ryan, 2010 | “Carefree,” “Easygoing,” “Lighthearted” |
Subjective Vitality | Ryan and Frederick, 1997 | “I feel energized,” “I feel alive and vital,” “I have energy and spirit” |
R = reverse coded.
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