6 Tests and Scales to Measure Your Happiness

Happiness is subjective.

We usually know when we feel happy and when we do not, but measuring happiness requires structured tools. Psychologists quantify subjective wellbeing with self-report questionnaires that ask people to rate statements about their emotions, engagement, meaning, relationships, and accomplishments (Diener et al., 2018).

Without a clear sense of our current happiness, it’s difficult to plan meaningful change. Increasing subjective wellbeing matters: happier people cope better with stress, adopt healthier habits, and experience greater life satisfaction. This article explains the main tests and scales used to measure happiness and offers practical advice for improving wellbeing.

Before you continue, you can download our five positive psychology tools for free (PDF) to help identify authentic sources of happiness and practical strategies for boosting wellbeing.

Dr. Seligman’s Happiness Test (Authentic Happiness Inventory)

Subjective wellbeing appears in public policy and cultural indices—from the phrasing of the American Declaration of Independence to Bhutan’s Gross National Happiness and national life-satisfaction measures in the UK. This broad recognition has driven research into the predictors and measurement of happiness (Grant, 2021; Office for National Statistics).

Martin Seligman, a founder of positive psychology, originally described happiness as consisting of positive emotion, engagement, and meaning. He later expanded the framework into the PERMA model: positive emotions, engagement, positive relationships, meaning, and accomplishment (Seligman, 2011b). These pillars form the conceptual basis for many happiness measures.

History of the Authentic Happiness Inventory

In his book Authentic Happiness, Seligman highlighted the need to measure wellbeing to answer enduring questions: how can people become happier and build more satisfying lives? Collaborating with colleagues such as the late Chris Peterson, Seligman developed several assessments, including the Authentic Happiness Inventory. Peterson contributed to tools that examine attributional style and character strengths, and together they recognized that life satisfaction is shaped by pleasure, meaning, and engagement (Sigala, 2019).

The Authentic Happiness Inventory is widely used to detect changes in subjective wellbeing after positive psychology interventions. It is sensitive to subtle shifts and is available through the University of Pennsylvania’s positive psychology resources.

The psychology behind measuring happiness

Researchers propose that meeting basic psychological needs—such as growth and social connection—promotes subjective wellbeing (Diener et al., 2018). These needs, shaped by evolutionary and cultural forces, are broadly shared across individuals and groups. Measuring how well people meet these needs makes it possible to score and compare happiness within and between populations and to track change over time.

Contrary to the belief that happiness is fixed, evidence shows intentional actions—like investing in close relationships and practicing gratitude—can raise happiness both in the short term and across the lifespan (Waldinger & Schulz, 2023). Knowing your baseline happiness can guide practical changes that improve life satisfaction.

Taking the Authentic Happiness Inventory

The Authentic Happiness Inventory asks users to choose one statement in each of 24 groups that best describes their life. Example items include:

Group 5:

• I rarely get what I want.
• Sometimes I get what I want, and sometimes not.
• Somewhat more often than not, I get what I want.
• I usually get what I want.
• I always get what I want.

Group 9:

• By objective standards, I do poorly.
• By objective standards, I do neither well nor poorly.
• By objective standards, I do rather well.
• By objective standards, I do quite well.
• By objective standards, I do amazingly well.

Group 24:

• My life is a bad one.
• My life is an OK one.
• My life is a good one.
• My life is a very good one.
• My life is a wonderful one.

Interpreting the Authentic Happiness Inventory score

After completing the inventory, users receive feedback showing how their responses compare with demographic groups. While genetics contribute to baseline happiness—heritability estimates often range around 30–40%—lifestyle, relationships, and environment substantially influence wellbeing. Measurement helps identify where to focus change efforts (Røysamb et al., 2018).

5 Top Happiness Scales & Indexes

The University of Pennsylvania and other research centers provide several validated tests of happiness, subjective wellbeing, and life satisfaction. Below are some widely used tools to quantify happiness and track change.

General Happiness Scale

Developed by Sonja Lyubomirsky and described by Seligman, the General Happiness Scale asks respondents to rate short statements on a 1–7 scale. Typical items include comparisons with peers and descriptions of how generally happy a person feels. Scores are averaged; for example, the mean for adult Americans has been reported around 4.8 (Seligman, 2011a).

PANAS (Positive and Negative Affect Schedule)

PANAS measures positive and negative affect separately using 20 one-word prompts (for example, excited, strong, enthusiastic, jittery, irritable). Respondents indicate the extent to which they feel each emotion. Positive and negative affect scores are tallied independently to provide a nuanced picture of emotional experience and its contribution to overall wellbeing.

Fordyce Emotions Questionnaire

This brief questionnaire asks participants to rate overall happiness on an 11-point scale (from extremely unhappy to extremely happy) and to estimate the percentage of time they feel happy, unhappy, and neutral. Population averages in some samples have shown roughly half of waking time spent feeling happy, with the remainder split between neutral and unhappy states (Seligman, 2011a).

Satisfaction With Life Scale (SWLS)

The SWLS evaluates global life satisfaction using five statements scored 1–7, such as “In most ways my life is close to my ideal” and “I am satisfied with my life.” The scale captures the cognitive component of subjective wellbeing and is widely used in research and practice (Diener et al., 1985).

Students’ Life Satisfaction Scale

Designed for children and adolescents (ages 8–18), the Students’ Life Satisfaction Scale is similar to the SWLS but adapted with age-appropriate wording and scoring. It helps teachers, counselors, and researchers monitor youth wellbeing (Huebner, 1991).

3 Popular Apps to Measure Happiness

Smartphone apps can help track moods, measure happiness, and suggest evidence-based activities to improve wellbeing.

Happify

Happify uses questionnaires to assess wellbeing and then recommends activities—such as gamified exercises, journaling prompts, and guided meditations—designed to reduce stress, reframe negative thinking, and build resilience.

Daylio

Daylio is a mood-tracking app that captures daily emotions, activities, and patterns. It provides a calendar and charts so users can observe mood trends and identify situations, people, and activities associated with greater happiness.

MoodKit

MoodKit combines mood tracking, journaling, and clinically informed techniques derived from cognitive-behavioral therapy. It helps users monitor emotions over time and apply structured activities to manage negative moods and increase positive experiences.

Download 3 Free Happiness Exercises (PDF)

These science-based exercises provide practical tools to help you or your clients discover authentic happiness and strengthen subjective wellbeing.

Bonus: 6 Ways to Find Your Happy Place

Happiness is not a constant state, but it can be cultivated. The following six strategies are supported by research and practical experience for increasing overall wellbeing.

1. Build and maintain strong relationships

“Good relationships keep us happier, healthier, and help us live longer.”

Waldinger & Schulz, 2023, p. 278

Longitudinal research consistently finds that close, supportive relationships are among the strongest predictors of lasting happiness. Prioritize time with family, friends, and trusted peers.

2. Know and use your strengths

Identifying personal strengths and applying them—especially at work—boosts motivation, performance, and enjoyment. Using signature strengths regularly is energizing and tied to greater life satisfaction (King, 2016).

3. Recognize and savor positive emotions

Make space to notice and savor moments of joy, gratitude, curiosity, and hope. Practices like gratitude journaling and savoring help broaden positive emotions and increase resilience (Fredrickson, 2010).

4. Find meaningful activities

Meaning contributes deeply to wellbeing. Seek work or volunteer activities that align with values and allow you to contribute to others. Engaging in purposeful pursuits supports long-term satisfaction.

5. Practice self-compassion

Compassion toward self and others strengthens relationships and reduces harsh self-criticism. Self-compassion supports recovery from setbacks and fosters sustainable wellbeing (King, 2016).

6. Know yourself better

Use validated measures and reflective exercises to identify the people, environments, and activities that boost your happiness. Schedule enjoyable pastimes and translate what works in one area of life to others.

17 Exercises To Increase Happiness and Wellbeing

This collection of validated happiness and subjective wellbeing exercises provides practical, evidence-based tools to help others build purpose, positive emotions, and stronger relationships.

Best Resources From PositivePsychology.com

Practitioners and individuals can use a range of free and subscription-based resources to support happiness work.

• Harmful to Helpful Toxic Positivity Phrases
  This short exercise replaces unhelpful responses like “It’s all good” with empathic alternatives such as “I know this is really hard” and offers supportive follow-ups.
• Expressing Gratitude to Others
  A seven-step exercise designed to deepen relationships by encouraging authentic expressions of appreciation.

More comprehensive practitioner tools—such as the Wheel of Life and Quality of Life Scale—help clients rate satisfaction across key life domains and identify areas to prioritize for change.

The Wheel of Life (brief)

• Step one – Review life domains (health, work, relationships, leisure, personal growth).
• Step two – Rate satisfaction in each area.
• Step three – Connect the scores to visualize balance and gaps.
• Step four – Decide which areas need more attention.
• Step five – Plan concrete steps to raise satisfaction in targeted domains.

Quality of Life Scale (brief)

This approach scores material wellbeing, relationships, community engagement, personal development, fulfillment, and recreation to produce a broad view of quality of life and guide change.

A Take-Home Message

Happiness is tied to living a meaningful, connected life. Measuring subjective wellbeing with validated scales helps people and practitioners understand current satisfaction and focus on changes that matter. Instruments such as the Authentic Happiness Inventory, General Happiness Scale, PANAS, Fordyce Emotions Questionnaire, and the Satisfaction With Life Scale each offer useful perspectives—some capture momentary affect, others reflect life-as-a-whole.

Regular measurement enables tracking progress, comparing outcomes, and making informed choices about relationships, work, and activities that promote wellbeing. Mental health professionals can use these tools and interventions to help clients increase positive emotions, strengthen relationships, find meaning, and live in greater alignment with their values.

Ed: Updated March 2023