I’ve always been fascinated by how we figure out if we’re truly happy. It’s not as if I sit in an office with a calculator, but there’s a wonderful tool called the Oxford Happiness Questionnaire, created by Michael Argyle and Peter Hills, two researchers from Oxford who studied how we connect with ourselves, others, and life itself. They believe happiness isn’t just about flashing a big smile—it’s about feeling good about who you are, staying hopeful, and finding joy in small things. As a psychologist, I often share this test with people because it’s simple, quick, and gets you thinking in a meaningful way.

Imagine this: you answer 29 questions, and at the end, you get a score that provides a snapshot of your happiness. It’s not a simple yes-or-no matter—you rate each statement on a scale from 1 to 6, from “strongly disagree” to “strongly agree.” Why? Because life is complex, and sometimes you’re only partially sure about something. Some questions are flipped, or "reversed," to ensure you're engaged and not just picking “agree” for everything. The whole process takes about 3 to 5 minutes if you don’t overthink it. Just go with what feels true in the moment.

As a psychologist, I’ll let you in on something: when I first took this test, my score was average. I thought I was doing great—I had a good job, great friends, and all that—but it showed me I needed to work on my self-esteem a bit. Argyle and Hills propose that happiness comes from factors like feeling energized, laughing a lot, and seeing beauty in the world. It’s not about how much money you have or what others think of you—it’s about what’s going on inside your own mind.

The Questionnaire

So, here’s how it works. Grab a piece of paper or just keep track in your head. For each statement, pick a number based on this scale:

• 1 = strongly disagree
• 2 = moderately disagree
• 3 = slightly disagree
• 4 = slightly agree
• 5 = moderately agree
• 6 = strongly agree

Some questions are marked (R) for “reversed,” which means we’ll flip the score for those specific items later when calculating. Ready? Here we go:

1. I am not particularly satisfied with the way I am. (R)
2. I am intensely interested in other people.
3. I feel that life is very rewarding.
4. I have very warm feelings towards almost everyone.
5. I rarely wake up feeling rested. (R)

That question about waking up rested? I hear from so many people that mornings feel rough, and as a psychologist, I know that can drag down your happiness if it’s a constant struggle.

6. I am not particularly optimistic about the future. (R)
7. I find most things amusing.
8. I am always committed and involved.
9. Life is good.
10. I do not think that the world is a good place. (R)

Sometimes people tell me the world feels like a mess, and this test shows how that perspective ties directly to personal happiness. Hills wrote about how having a positive orientation towards others can actually make you feel better about your own life.

11. I laugh a lot.
12. I am completely satisfied with everything in my life.
13. I don’t think I look attractive. (R)
14. There is a gap between what I would like to do and what I have done. (R)
15. I am very happy.

That “very happy” statement sounds simple, but as a psychologist, I can tell you the test looks at the whole picture, not just one answer. It's about the pattern across all 29 items.

16. I find beauty in some things.
17. I always have a cheerful effect on others.
18. I can fit in (find time for) everything I want to.
19. I feel that I am not especially in control of my life. (R)
20. I feel able to take anything on.

One client I worked with said feeling in control was her key to happiness. If life feels like it’s running you, your score might take a hit. That sense of personal agency is crucial.

21. I feel fully mentally alert.
22. I often experience joy and elation.
23. I don’t find it easy to make decisions. (R)
24. I don’t have a particular sense of meaning and purpose in my life. (R)
25. I feel I have a great deal of energy.

Energy is huge. As a psychologist, I see how low energy can make it hard to feel happy, even if everything else in life seems to be going well.

26. I usually have a good influence on events.
27. I don’t have fun with other people. (R)
28. I don’t feel particularly healthy. (R)
29. I don’t have particularly happy memories of the past. (R)

Calculating and Understanding Your Score

That’s it—29 questions. Now, here’s how to score it. First, for the (R) questions, you need to reverse your answers. The formula is simple: 7 minus your original score. Here is the conversion:

• A score of 1 becomes a 6.
• A score of 2 becomes a 5.
• A score of 3 becomes a 4.
• A score of 4 becomes a 3.
• A score of 5 becomes a 2.
• A score of 6 becomes a 1.

Once you have reversed the scores for all the (R) items, add up all 29 numbers and then divide the total by 29. You’ll get an average score between 1 and 6.

What Your Score Means for You

What does your score mean? Here’s a general guide based on the research from Argyle and Hills:

• 1-2: Not Happy. This score suggests you may be experiencing significant unhappiness. It could be time to reflect on what’s going on and perhaps seek support.
• 2-3: Somewhat Unhappy. You are likely feeling more dissatisfaction than satisfaction in your life.
• 3-4: Not Particularly Happy or Unhappy. This is just below the average, indicating that your happiness could be improved.
• 4-5: Reasonably Happy. This is the average range where most people land. You have a generally positive sense of well-being.
• 5-6: Very Happy. You have a strong sense of happiness and satisfaction with your life. A score near 6 indicates an exceptionally high level of well-being.

The average score is around 4.3, based on what Argyle and Hills found in their studies.

As a psychologist, I don’t think this test is the final word on happiness—it’s deeply personal, after all—but it’s like a little flashlight that shows you where you might need to give some attention, such as your self-esteem, your optimism, or how you see the future. Argyle and Hills built this based on years of research to help people check in with themselves. If your score is low, don’t panic. Happiness is a skill you can cultivate, maybe by picking up a hobby, spending quality time with people you like, or simply allowing yourself to laugh more. Give it a shot and see what you think of your score. As a psychologist, I love this test because it’s not in-your-face—it’s more like holding up a mirror to your inner world. Take a moment with your answers; you might learn something new about yourself.

References

• Hills, P., & Argyle, M. (2002). The Oxford Happiness Questionnaire: a compact scale for the measurement of psychological well-being. Personality and Individual Differences, 33(7), 1073-1082.
  (This is the original academic paper that introduced the 29-item questionnaire, detailing its development and validation as a reliable measure of psychological well-being.)