How do you know if you are satisfied with life?
The fact that you are here probably indicates that you are questioning whether or not you are satisfied with life. And if you are questioning it, the likelihood is that you are not. That doesn’t necessarily mean that life is awful, but that perhaps something is missing or you are striving for more.
It’s great that you are here because if you are experiencing feelings of dissatisfaction or unhappiness, then the first step to fixing that is to explore why.
There are a number of ways you could do this. One great tool to start with is the Satisfaction With Life Scale. It is a simple, quick test that is widely used by coaches, counsellors, therapists and psychiatrists. The Satisfaction with Life Scale (SWLS) was first created by researchers Diener, Emmons, Larsen, and Griffin (1985) and published in an article in the Journal of Personality Assessment. They have generously made it available to use, free of charge.
What is the Satisfaction With Life Scale?
The Satisfaction With Life Scale, or SWLS, is a short survey developed by psychologists as a way to assess an individual’s cognitive judgment of the extent to which they feel satisfied with life. It is a very short and simple questionnaire made up of only 5 statements.
Participants completing the questionnaire are asked to judge how they feel about each of the statements using a 7-scale scoring system, with 1 being ‘strongly disagree’ with the statement and 7 being ‘strongly agree’ with the statement.
Want to try it?
The test is super-quick to complete and I have reproduced the test and the scoring explanations so you can give it a go. The following questionnaire, scoring and information common to all categories is reproduced with permission:
CREDIT: Pavot, W., & Diener, E.. (2013) The Satisfaction with Life Scale (SWL) . Measurement Instrument Database for the Social Science. Retrieved from www.midss.ie
What does my score mean?
30 – 35 Very high score; highly satisfied
Respondents who score in this range love their lives and feel that things are going very well. Their lives are not perfect, but they feel that things are about as good as lives get. Furthermore, just because the person is satisfied does not mean she or he is complacent. In fact, growth and challenge might be part of the reason the respondent is satisfied. For most people in this high-scoring range, life is enjoyable, and the major domains of life are going well – work or school, family, friends, leisure, and personal development.
25- 29 High score
Individuals who score in this range like their lives and feel that things are going well. Of course their lives are not perfect, but they feel that things are mostly good. Furthermore, just because the person is satisfied does not mean she or he is complacent. In fact, growth and challenge might be part of the reason the respondent is satisfied. For most people in this high-scoring range, life is enjoyable, and the major domains of life are going well – work or school, family, friends, leisure, and personal development. The person may draw motivation from the areas of dissatisfaction.
20 – 24 Average score
The average of life satisfaction in economically developed nations is in this range – the majority of people are generally satisfied, but have some areas where they very much would like some improvement. Some individuals score in this range because they are mostly satisfied with most areas of their lives but see the need for some improvement in each area. Other respondents score in this range because they are satisfied with most domains of their lives, but have one or two areas where they would like to see large improvements. A person scoring in this range is normal in that they have areas of their lives that need improvement. However, an individual in this range would usually like to move to a higher level by making some life changes.
15 – 19 Slightly below average in life satisfaction
People who score in this range usually have small but significant problems in several areas of their lives, or have many areas that are doing fine but one area that represents a substantial problem for them. If a person has moved temporarily into this level of life satisfaction from a higher level because of some recent event, things will usually improve over time and satisfaction will generally move back up. On the other hand, if a person is chronically slightly dissatisfied with many areas of life, some changes might be in order. Sometimes the person is simply expecting too much, and sometimes life changes are needed. Thus, although temporary dissatisfaction is common and normal, a chronic level of dissatisfaction across a number of areas of life calls for reflection. Some people can gain motivation from a small level of dissatisfaction, but often dissatisfaction across a number of life domains is a distraction, and unpleasant as well.
10 – 14 Dissatisfied
Peole who score in this range are substantially dissatisfied with their lives. People in this range may have a number of domains that are not going well, or one or two domains that are going very badly. If life dissatisfaction is a response to a recent event such as bereavement, divorce, or a significant problem at work, the person will probably return over time to his or her former level of higher satisfaction. However, if low levels of life satisfaction have been chronic for the person, some changes are in order – both in attitudes and patterns of thinking, and probably in life activities as well. Low levels of life satisfaction in this range, if they persist, can indicate that things are going badly and life alterations are needed. Furthermore, a person with low life satisfaction in this range is sometimes not functioning well because their unhappiness serves as a distraction. Talking to a friend, member of the clergy, counselor, or other specialist can often help the person get moving in the right direction, although positive change will be up the person.
5 – 9 Extremely Dissatisfied
Individuals who score in this range are usually extremely unhappy with their current life. In some cases this is in reaction to some recent bad event such as widowhood or unemployment. In other cases, it is a response to a chronic problem such as alcoholism or addiction. In yet other cases the extreme dissatisfaction is a reaction due to something bad in life such as recently having lost a loved one. However, dissatisfaction at this level is often due to dissatisfaction in multiple areas of life. Whatever the reason for the low level of life satisfaction, it may be that the help of others are needed – a friend or family member, counseling with a member of the clergy, or help from a psychologist or other counselor. If the dissatisfaction is chronic, the person needs to change, and often others can help.
Common to all categories
To understand life satisfaction scores, it is helpful to understand some of the components that go into most people’s experience of satisfaction.
One of the most important influences on happiness is social relationships. People who score high on life satisfaction tend to have close and supportive family and friends, whereas those who do not have close friends and family are more likely to be dissatisfied. Of course the loss of a close friend or family member can cause dissatisfaction with life, and it may take quite a time for the person to bounce back from the loss.
Career, Education or Life Role
Another factor that influences the life satisfaction of most people is work or school, or performance in an important role such as homemaker or grandparent. When the person enjoys his or her work, whether it is paid or unpaid work, and feels that it is meaningful and important, this contributes to life satisfaction. When work is going poorly because of bad circumstances or a poor fit with the person’s strengths, this can lower life satisfaction. When a person has important goals, and is failing to make adequate progress toward them, this too can lead to life dissatisfaction.
Self, religious or spiritual life, learning and growth, and leisure
A third factor that influences the life satisfaction of most people is personal – satisfaction with the self, religious or spiritual life, learning and growth, and leisure. For many people these are sources of satisfaction. However, when these sources of personal worth are frustrated, they can be powerful sources of dissatisfaction. Of course there are additional sources of satisfaction and dissatisfaction – some that are common to most people such as health, and others that are unique to each individual. Most people know the factors that lead to their satisfaction or dissatisfaction, although a person’s temperament – a general tendency to be happy or unhappy – can colour their responses.
There is no one key to life satisfaction, but rather a recipe that includes a number of ingredients. With time and persistent work, people’s life satisfaction usually goes up when they are dissatisfied. People who have had a loss recover over time. People who have a dissatisfying relationship or work often make changes over time that will increase their dissatisfaction. One key ingredient to happiness, as mentioned above, is social relationships, and another key ingredient is to have important goals that derive from one’s values, and to make progress toward those goals. For many people it is important to feel a connection to something larger than oneself. When a person tends to be chronically dissatisfied, they should look within themselves and ask whether they need to develop more positive attitudes to life and the world.
As Ed Diener has noted above, your career can have a significant impact on how satisfied with life you feel. If you believe your career (or lack of) is having a negative impact on how satisfied with life you feel, I may be able to help you! I offer an in-depth career coaching programme to help you make the changes you need to make to have a fulfilling career and life. I am a qualified coach and I have deep experience in talent and careers with c20 years professional experience. Find out more about me and how I can help you.