Building a good life

The long game: the choices that add up over years, according to the best long-term research we have.

Habits that pay off long termNot smoking, moving most days, drinking moderately and keeping close relationships are the habits most linked to a long, good life. Build them one at a time.
- Evidence: Some
Maintaining friendshipsFriendships fade without small, regular effort. Reach out more than feels natural, be positive and supportive, and keep spending time together.
- Evidence: Some
Spending on experiences and other peopleExperiences and spending on others tend to bring a little more happiness than more things for yourself. The effects are real but small, and they depend on your situation.
- Evidence: Some
Buying back timePaying to get rid of tasks you dislike is linked to higher life satisfaction, and feeling you have enough time matters for wellbeing. The evidence is promising but limited.
- Evidence: Weak
Values and what matters to youKnowing what matters to you helps you choose goals you'll actually stick with. Goals that fit your values are pursued harder and pay off more, but quick values-writing tricks have mixed results.
- Evidence: Some
Learning skills and flowBeing absorbed in something that stretches you is one of the better feelings available. It comes from tasks that match your skill, with clear goals. Practice matters, but less than popular books claim.
- Evidence: Some
Contributing to somethingPeople who help others tend to report more wellbeing, and kindness experiments show a modest lift. But the trial evidence for volunteering is thin, so do it because it matters to you.
- Evidence: Some
Rest that actually restoresRest works best when you properly switch off from work, relax, learn something or choose how to spend the time. Short breaks help energy. Holiday benefits are real but may fade within weeks.
- Evidence: Some