Happiness by Design (Thank you Paul Dolan, PhD!)

Screenshot of Suzanne's Default Google Chrome view, a background of sand and no news alerts

Prior to my stroke, most of my reading was around professional development. My therapist at the time suggested I try to read for fun. I didn't quite take her advice, but I did start reading for personal development and gain instead of focusing professionally. One of the first books I read in this new literary season was Happiness by Design by Paul Dolan, PhD.

In the book, Dolan writes:

By using priming, defaults, commitments, and norms in your own life, you can become a whole lot happier without actually having to think very hard at all about becoming happier. You will be happier by design.

If you can't get out[side] (and in fact even if you can), buy some plants or install a fish tank, both of which can help reduce stress.

The current evidence suggests that being happier by design does not require design by deception.

To become happier you need to make small adjustments to your life so that going with the flow is consistent with being happier.

So here are a few ways I have started applying this to my daily life:

1) I have changed my internet browser both at work and at home so that it does not contain the news and has a calming background image (see above picture).

2) I want to horseback ride more so I placed some of the items that remind me of riding in my office, so it inspires/reminds me to go ride.

3) I am rewriting my morning and evening intentions for this next season of life.

4) I started a Happiness Committee at work based on an idea I got from the book Big Potential by Shawn Achor.

5) I put stickers of horses on my personal laptop.

6) I am exploring new things in 2026 based on an essay from Jared Dillian's book, Rule 62, where he discusses the importance of saying yes to things.

7) I needed a new hairbrush, so I got one with colors that resemble a sunset.

These are not big changes, but they are small daily reminders of taking away things that make me unhappy (like the news) and adding things that make me calm and happy (beach scenes, horseback riding, experiencing new things).