The Macronutrients of Happiness

Hiiii 👋🏾

Ya’ know how diets need core nutrients like protein, carbs, and fats to thrive? Well, turns out life does too. 

Happiness expert Arthur Brooks calls them the macronutrients of life, and they’re surprisingly simple.

So before we get into it (you know what I’m about to say)… I hope you’re somewhere cozy with a beverage of choice. 

It’s time for some Sunday self-exploration!

As always I have a lesson, 3 questions and a dare for you.

[A LESSON]

We often think of happiness as a fleeting emotion—a moment of joy, excitement, or calm. But happiness isn’t just a feeling; those feelings are evidence of happiness.

At its core, happiness is tangible, something we create through action.

Which - as a lover of a good ‘plan’ - is music to my ears.

There are steps, ingredients, and foundational elements you can experiment with until you find the right balance for you.

According to Brooks, the macronutrients of happiness are;

Enjoyment

Satisfaction

Meaning

Here’s how each piece fits:

Enjoyment: (Pleasure Transformed)

Pleasure alone isn’t happiness.

Pleasure, like eating sugar or winning a game, is a limbic system response—a quick, rewarding hit. But too much artificial stimulation (think: drugs, gambling, or endless scrolling) makes you less happy over time.

To create true enjoyment, turn pleasure into a human experience:

• Add connection (friends, laughter, shared moments).

• Create memories (a dinner party, a walk with loved ones).

Happiness from enjoyment isn’t about consuming alone—it’s about connecting with others through shared pleasures.

Satisfaction: (Joy after Struggle)

For all my fellow builders, you know this one well. Satisfaction is the reward of effort, the delayed gratification after facing challenges.

But there’s a trap:

• If you believe achieving a goal will bring lasting happiness, you’ll keep chasing new ones—a cycle called the hedonic treadmill.

• Real satisfaction comes from progress, not arrival. Learn to want less and appreciate your journey.

As the Dalai Lama says: “Happiness is not about having what you want, but wanting what you have.”

Meaning: (The ‘Why’ of Your Life)

Now this is a topic I’ve spoken about before, and from this perspective requires a whole email in itself, so I’ll keep today’s brief, but double back in a couple of weeks.

Meaning is the anchor for long-term happiness. It’s not something you stumble upon, or ‘find’—it’s something you create by answering the big questions about your life.

It’s made up of:

• Coherence: Understanding why things happen and how your experiences fit together.

• Purpose: Having direction and goals that drive you forward.

• Significance: Believing that your presence matters and that the world is better with you in it.

But here's the challenge: figuring this out requires intention. Most of us are so busy reacting to life that we don’t make time to ask ourselves the big questions.

So if you’re serious about starting to uncover those answers - make a date in your diary for this time 2 weeks from now, and in our next email we’ll help you start to find that direction.

AND, like any other diet - 

Happiness isn’t just about chasing one of these. It’s about balancing enjoyment, satisfaction, and meaning in a way that feels right for you.

[3 QUESTIONS ]

1. Enjoyment: How can you add connection to an activity you already enjoy, like sharing it with someone or turning it into a memory?

2. Satisfaction: What are three things you already have in your life that you once wanted deeply? How can you appreciate them now?

3. Meaning: If you weren’t here tomorrow, what impact would you want people to say you had on their lives?

[A DARE]

Soo I dare you…

To evaluate your life like a diet this week.

Where are you overfed, and where are you undernourished? Choose one macronutrient to intentionally rebalance.

Happiness isn’t a destination; it’s how you live today, tomorrow, and the day after.

The power to design a good, happy life lies in your hands—and it starts with feeding yourself the right nutrients.

[COMMUNITY BOARD]

Our final SELFHOOD workshop of 2024 is happening on Dec 21st for the wonderful ABRAR and Pink Door Society communities.

ABRAR is a not-for-profit creating human-centred, culturally safe brave spaces that foster healing, growth and resilience for newcomers and immigrants. Whilst this session has been built for their community network, they have kindly opened a few spots to anyone in our community who also identify as an immigrant or newcomer to Canada.

We have covered the cost of your ticket. 

There are limited spots, so please ensure you can make it before taking a space. You can sign up here!

AS ALWAYS - let me know how the exploring goes!

Any comments, questions or future suggestions, just hit reply.

See you on a Sunday!
L

P.S. We adore the community we’re building with this newsletter and we’d love to invite a few more folks. Do you have a friend you think might also enjoy some Sunday self-exploration?

If so, we’d be eternally grateful if you forward them this email or let them know they can »> Sign up here «<