PHIL E-155: Happiness
Harvard Extension School
April 2025
Introduction
Burnout and emotional fatigue are common in the high-paced environment of hospitality work. But can philosophy offer a real-world remedy? This study, part of the final project for PHIL E-155: Happiness, examines how small moments of philosophical reflection might meaningfully improve daily well-being at work.
From April 27 to May 5, 2025, I ran a micro-study combining ancient wisdom and modern inquiry. Inspired by course themes—from Stoic acceptance to Daoist flow to existential freedom—I designed a project where participants reflected on one daily happiness-related quote and briefly journaled their thoughts and feelings. This experiment was deeply personal, practical, and reflective of our semester-long journey.
Method
Each day, a quote drawn from a different philosophical school was posted on my website, paired with a short explanation and a happiness insight. Participants—mostly coworkers—were invited to:
- Rate their daily happiness on a scale from 1–10
- Reflect briefly on whether the quote affected their mood or mindset
- Indicate yes/no if they felt more mindful or positive after reading
Submissions were anonymous and optional, gathered via a simple Google Form. The approach was intentionally informal—designed more to provoke reflection than to meet statistical standards. Still, the process captured meaningful insights.
Participants
The group included 11 adults aged 22–45, all working in a hospitality context. Most participants engaged with at least 5 of the nine daily prompts. While the sample was small and self-selected, it provided rich qualitative input grounded in lived experience.
Results
1. Daily Reflection Encouraged Positive Reframing
Nine participants reported feeling more mindful or emotionally uplifted on at least five days. Even humorous quotes (like the May 5th entry on bears) encouraged thoughtful reappraisal of stressful work moments.
2. Daoist and Stoic Quotes Had the Strongest Impact
Participants gravitated toward letting go, accepting what cannot be controlled, and returning to inner stillness. These insights were often applied at the moment—whether in calming a guest interaction or re-centering during a difficult shift.
3. Journaling, Even Briefly, Fostered Emotional Regulation
Simple written reflection activated cognitive-emotional benefits similar to those described by Lyubomirsky (2007). Many noted that even one or two lines helped them feel “grounded,” “less reactive,” or “more intentional.”
Example Reflections
“The quote about rivers helped me calm down after a rough morning shift. It reminded me I don’t have to fix everything at once.”
“Today’s quote made me laugh but reminded me that sometimes admitting something is just hard is okay. It made work feel more human.”
“I didn’t think the quote would do much, but it changed the day’s tone.”
Connection to Course Themes
This study brings our semester full circle. It affirms Aristotle’s emphasis on habituation—cultivating happiness through daily practice. It echoes Stoic clarity, Daoist acceptance, and existential freedom. It also connects with modern strategies from Lyubomirsky (2007), who highlights that intentional, repeated activities like reflection can meaningfully shape emotional life.
In this context, philosophy isn’t just academic—it’s a real-time intervention.
Conclusion
Even short, structured moments of philosophical reflection can support better emotional awareness and workplace resilience. This study suggests that we reclaim agency over our well-being when we pause, think, and choose how to interpret our day.
Future versions of this project may involve larger participant pools or varied reflection formats. But for now, this micro-study shows what’s possible when philosophy leaves the page and becomes practice.
References
Epictetus. (1995). The handbook (Enchiridion) (N. White, Trans.). Hackett Publishing. (Original work published c. 125 CE)
Lyubomirsky, S. (2007). The how of happiness: A scientific approach to getting the life you want. Penguin Press.
Milne, A. A. (1926). Winnie-the-Pooh. Methuen & Co.
Sartre, J.-P. (1948). Existentialism and human emotions. Philosophical Library.y.
The Happy Philosopher 