The Happiness Track Book Summary - The Happiness Track Book explained in key points
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The Happiness Track summary

Emma Seppälä

How to Apply the Science of Happiness to Accelerate Your Success

4.4 (94 ratings)
19 mins

Brief summary

The Happiness Track by Emma Seppälä explores the misconception that to be successful you must sacrifice happiness. She provides evidence-based practices to cultivate a happier and more successful life, while reducing stress and burnout.

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    The Happiness Track
    Summary of 9 key ideas

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    We focus too much on the future, but we can train ourselves to remain in the present moment.

    What were you thinking before you started reading these blinks? Perhaps you were mulling over plans for the upcoming weekend or worrying about a work deadline.

    Spending time thinking about the future may make you feel as if you’re productive, but often the opposite is true.

    Why? Focusing on the future reduces your attention in the present moment, making you more likely to miss significant things that are happening now. This lack of presence can cause problems with relationships at work and home. What’s more, constantly thinking about what’s to come can leave you less productive today and worse, emotionally drained.

    Staying fully present in the moment will help you perform better at work and may even make your job more enjoyable. And forget about the belief that multitasking is efficient. It isn’t. In fact, performing multiple tasks makes you complete each task much less efficiently.

    One study, for instance, monitored people having conversations while driving. Researchers found that activity in the section of the brain dedicated to driving was reduced by 37 percent while the driver was talking!

    Other research shows that people feel much happier when they are 100-percent engaged in a task, even if the task is relatively boring.

    So how can you stay present in every moment, whether minor or major? There’s no shortcut. Being present is a skill you need to practice.

    The first step is to remove unnecessary distractions. Try decluttering your workspace; also, block access to websites you like to browse on your laptop and silence your mobile devices while you work.

    The next step is to focus on tasks in small time increments. Setting a timer can be useful. When you carve out specific, limited amounts of time to complete tasks, you’ll find yourself enjoying each task more, and additionally, your sense of achievement will skyrocket.

    Practicing meditation is another way to stay in the moment. By letting thoughts go, you’ll become calmer and more attentive to the world around you.

    In addition to boosting productivity and happiness, meditation can have other surprising results. Some people who meditate say they experience a world that appears more vivid, with brighter colors and richer tastes!

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    What is The Happiness Track about?

    The Happiness Track (2016) outlines the simple steps you can take to become happier and more successful. Referencing the latest scientific research, these blinks debunk common myths about how to be successful and set out a concrete plan for you to reduce stress in your life.

    The Happiness Track Review

    The Happiness Track (2016) is an insightful book that offers practical strategies for finding happiness and success without sacrificing our well-being. Here's why this book is worth reading:

    • It debunks the myth that we need to sacrifice our well-being for success, providing evidence-based techniques to help us thrive in our personal and professional lives.
    • By sharing real-life stories and scientific research, the book offers a fresh perspective on achieving happiness and productivity, making it a valuable resource for personal growth.
    • The author's down-to-earth approach and relatable examples make the book engaging and relatable, ensuring that it never becomes boring or overwhelming.

    Best quote from The Happiness Track

    By controlling your breathing, you can use a voluntary mechanical behavior to make a profound change on your state of mind.

    —Emma Seppälä
    example alt text

    Who should read The Happiness Track?

    • People searching for ways to find joy in the little things
    • Entrepreneurs and start-up employees looking for morale boosters
    • Anyone struggling with stress

    About the Author

    Emma Seppälä is the science director of the Center for Compassion and Altruism Research and Education at Stanford University. At the forefront of happiness research, she regularly publishes in the Harvard Business Review and Psychology Today. The Happiness Track is her first book.

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    The Happiness Track FAQs 

    What is the main message of The Happiness Track?

    The main message of The Happiness Track is that we can achieve success and happiness by prioritizing our well-being.

    How long does it take to read The Happiness Track?

    The reading time for The Happiness Track varies depending on the reader's speed. However, the Blinkist summary can be read in just 15 minutes.

    Is The Happiness Track a good book? Is it worth reading?

    The Happiness Track is worth reading for its practical insights and evidence-based strategies to achieve happiness and success.

    Who is the author of The Happiness Track?

    The author of The Happiness Track is Emma Seppälä.

    What to read after The Happiness Track?

    If you're wondering what to read next after The Happiness Track, here are some recommendations we suggest:
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    • The Answer to Anxiety by Joyce Meyer
    • The How of Happiness by Sonja Lyubomirsky
    • Peak Performance by Brad Stulberg and Steve Magness
    • The Myth of Normal by Gabor Maté with Daniel Maté
    • The Art of Clear Thinking by Hasard Lee
    • Unwinding Anxiety by Judson Brewer
    • Organize Tomorrow Today by Jason Selk