The Science of Happiness - PRX and Greater Good Science Center

36 Questions to Spark Intimacy Aug 04, 2022

What if you could fall in love, or forge deep connections in just 45 minutes? Our guests, Kristen Meinzer and Jolenta Greenberg of By The Book podcast try out 36 questions with their partners to see if they can strengthen their connection.

Episode summary:

There are 36 questions that have been shown over and over again in lab studies to help people fall in love or form fast connections. In this week’s episode, we bring back Kristen Meinzer and Jolenta Greenberg of By the Book podcast*.* They recruit their husbands to ask and answer these questions and then fill us in on the surprising ways they helped each of their relationships. Later, we hear from psychologists Arthur and Elaine Aron, the married duo who co-created the 36 questions this practice is based on. They explain the principles behind the questions, so you can come up with your own conversation starters to foster closeness with anyone — family, friends, or your partner.

Practice:

36 Questions for Increasing Closeness

Identify someone with whom you’d like to become closer. Find a time when you both have about 45 minutes to meet in person.
Take 15 minutes answering the questions in Set I below. Each person should answer every question, but alternate who answers first. If you don’t finish the set in 15 minutes, move on to Set II.
Repeat the steps above for sets II and III.

Set I (sample)
1. Given the choice of anyone in the world, whom would you want as a dinner guest?

2. Would you like to be famous? In what way?

Set II (sample)

13. If a crystal ball could tell you the truth about yourself, your life, the future, or anything else, what would you want to know?

14. Is there something that you’ve dreamed of doing for a long time? Why haven’t you done it?

Set III (sample)

25. Make three true “we” statements each. For instance, “We are both in this room feeling…”

26. Complete this sentence: “I wish I had someone with whom I could share…”

Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/36_questions_for_increasing_closeness

Today’s guests:

Kristen Meinzer is an audio producer and pop culture podcast host. In addition to co-hosting By the Book, she also co-hosts the new podcast Romance Road Test.

Jolenta Greenberg is a New York-based comedian, podcaster, pop culture commentator, and self-proclaimed reality television historian. Jolenta co-created and co-hosts By the Book and Romance Road Test.

Listen to Romance Road Test: https://tinyurl.com/mr298rwr

Listen to By the Book: https://pod.link/1217948628

Arthur and Elaine Aron are two of the leading psychologists studying the psychology of love and close relationships, and they are a married couple. The Arons created the original 36 questions this practice is based on.

Resources For Increasing Closeness:

The New York Times, Smarter Living - How to Be a Better Friend: https://tinyurl.com/3bpn2bvr

NBC News - How to build emotional intimacy with your partner: https://tinyurl.com/bdz84apz

Where Should We Begin? with Esther Perel - Twice Married, To Each Other: https://tinyurl.com/mt4r7zw

More resources from The Greater Good Science Center:

Take our Compassionate Love Quiz: https://tinyurl.com/bdfuucw3

36 Questions That Can Help Kids Make Friends: https://tinyurl.com/2bc42vvt

Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/2s3h58yw

Tell us about your experience asking and answering these 36 questions by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

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Happiness Break: How to Ground Yourself Jul 28, 2022

Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.

How to Do This Practice:

If possible, go outside and find some natural ground, like grass or dirt. If you're wearing shoes or socks, take them off and place the soles of your feet directly on the ground.
Bring your attention to the earth beneath you. Allow it to hold you, paying attention to how it feels — soft, firm, reliable. Imagine you're starting to grow roots from the tip of your toes, digging deep into the earth.
Visualize energy and wellness flowing through your roots to your toes, into the soles of your feet, your thighs and knees, then base of the spine and upwards into your chest, expanding the whole center of your chest. Take a full, deep breath and contemplate the openness you feel in your chest.
Look up towards the sky and open your eyes, allowing all of your senses to awaken to the sounds, smells, colors, and life around you. Feel their presence.

Today’s Happiness Break host:

Dr. Yuria Celidwen is an Indigenous studies, cultural psychology, and contemplative science scholar of Indigenous Nahua and Maya descent. She also works at the United Nations to advance the rights of Indigenous peoples and the Earth.

Learn more about Dr. Celidwen’s work: https://www.yuriacelidwen.com/

More resources from UC Berkeley’s Greater Good Science Center:

Listen to Dr. Yuria Celidwen on The Science of Happiness episode about listening to your elders: https://tinyurl.com/yr2ydk43
Does Nature Make You More Mindful? https://tinyurl.com/4wcreu9z
Why You Need More Nature in Your Life: https://tinyurl.com/ye282e5d
Being Around Nature Helps You Love Your Body: https://tinyurl.com/57d5ntxm
How Modern Life Became Disconnected From Nature: https://tinyurl.com/yc6u73f9
Listen to The Science of Happiness episode featuring podcast host Krista Tippett, on Being Grounded in Your Body: https://tinyurl.com/8t7rr4yy

Tell us how connecting to the earth beneath you made you feel by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Help us share Happiness Break!

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How to Feel Less Lonely and More Connected Jul 21, 2022

When we feel more connected, we're kinder and care more for others. After 21 years of being incarcerated, our guest Simon Liu, of Bay Area Freedom House Collective, tries a practice that helps him remember the profound connections he's made both inside and out of prison // throughout his life.

Episode summary:

When’s the last time you felt a deep connection with someone, and then really reflected on your connections? This week on The Science of Happiness, our guest tries a writing practice to feel more connected to those close to him. Simon Liu is the co-founder of the Bay Area Freedom Collective, a home where other formerly incarcerated people can find community and connections. Simon talks about the importance of the social connections he made while in prison, and outside. Psychologist David Cwir explains how finding and building connections not only supports our emotional well-being, but can also change our bodies.

Practice:
Feeling Connected

Think of a time when you felt a strong bond with someone in your life. Choose a specific experience where you felt especially close and connected to them. Spend a few minutes writing about what happened during the experience. In particular, consider how the experience made you feel close and connected to the other person.

Today’s guests:
Simon Liu co-founded the Bay Area Freedom Collective, a home by and for formerly incarcerated people, which provides resources and support for their re-entry. Simon is also a software engineer.

To learn more about Bay Area Freedom House: https://www.collectivefreedom.org/

or: https://www.facebook.com/bayareafreedom/

To financially support the Bay Area Freedom Collective: https://tinyurl.com/2p93j8x8

David Cwir is an associate professor of psychology at Briercrest College and Seminary. His research has looked at how moments of social connection with strangers can positively affect our bodies and minds.

Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/feeling_connected

We’d love for you to try out this practice and share how it went for you. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

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Resources for Feeling Connected:

Harvard Health — Easy daily ways to feel more connected: https://tinyurl.com/5jxykfhb

NPR — 4 tips to stay connected when your friends live far away: https://tinyurl.com/2p82en68

The New York Times — Need to Dust Off Your Social Skills? (featuring Dacher): https://tinyurl.com/yckwkmku

How to Start Over (The Atlantic) — The Misgivings of Friend-Making: https://tinyurl.com/2ysn7zd2

Invisibilia — Therapy, With Friends:https://tinyurl.com/yvmkkbrs

More resources from The Greater Good Science Center:

Feeling Connected Makes Us Kind: https://tinyurl.com/f5xd27ue

Is Social Connection the Best Path to Happiness? https://tinyurl.com/2v9e9c9n

Why You Click With Certain People: https://tinyurl.com/2p8w38rw

Why Are We So Wired to Connect? https://tinyurl.com/bddukrxx

Listen to our episode, “Who Makes You Feel Connected?” https://tinyurl.com/4pmj775a

Listen to our episode, “What Are Your Strongest Reminders of Connection?” https://tinyurl.com/sbs6waha

Happiness Break: Experience Nature Wherever You Are Jul 14, 2022

Just a few moments of tuning into nature can make you feel more inspired, connected, and less lonely. Let us guide you through a five-minute noticing nature practice — you don't even have to leave the city.

How to Do This Practice:

Pause and take notice of the natural elements around you, like trees, clouds, leaves, moving water, animals, bugs and butterflies, etc. Take a moment to allow yourself to truly experience the nature around you, and notice what emotions this evokes.
When you encounter something that moves you in some way, take a mental photo of it. In a few words or sentences, jot down a brief description of what caught your attention and how it made you feel.
Try to repeat this every day for at least two weeks.
Remember: The key is your experience with what you are noticing—how nature makes you feel.

Find the full Noticing Nature practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/noticing_nature

More resources from UC Berkeley’s Greater Good Science Center:

Four Ways Nature Can Protect Your Well-Being During a Pandemic: https://tinyurl.com/98t8p7r5
What Happens When We Reconnect With Nature: https://tinyurl.com/4jef7r82
How Nature Can Make You Kinder, Happier, and More Creative: https://tinyurl.com/2s95n6ps
Six Ways Nature Helps Children Learn: https://tinyurl.com/5t2tnv3p
Why Is Nature So Good For Your Mental Health? https://tinyurl.com/nj7kpn28
How Nature Helps Us Heal: https://tinyurl.com/2kea52n9
Listen to The Science of Happiness episode featuring NYT restaurant critic Tejal Rao trying the Noticing Nature practice: https://tinyurl.com/yckkte9w

Tell us about your experiences noticing nature by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Help us share Happiness Break!

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How to Make Better Decisions (Encore) Jul 07, 2022

Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected to his true values.

Episode summary:

What do you think it takes to become wiser, more compassionate, and more open-minded? This week on The Science of Happiness, we bring you one of our most popular episodes. Former district judge Jeremy Fogel shares his insights on how being present can help us make more mindful decisions. He recounts how, after experiencing stress as a judge, his wife suggested he try an 8-week Mindfulness-Based Stress Reduction course. After taking the course, Jeremy felt more connected to himself and his surroundings, and decided to make mindfulness a part of his everyday life. The changes Jeremy made had profound impacts on his work as a judge. We also hear from Dr. Shauna Shapiro, a clinical psychologist and professor at Santa Clara University, about how mindfulness affects our moral reasoning.

Practice:

Mindful Breathing

Find a comfortable, seated position and invite your body to relax.
Tune in to the sensations it experiences — the touch, the connection with the floor or the chair. Do your best to relax any areas of tightness or tension.
Listen to the natural rhythm of your breath, in and out, without trying to control it. Notice where you feel your breath in your body. It might be in your abdomen, chest, throat, or nostrils. See if you can feel the sensations of breath, one breath at a time.
As you do this, you may start thinking about other things. Try to notice that your mind has wandered, and say “thinking” or “wandering” in your head softly. Then gently redirect your attention right back to the breathing. Stay here for 5-7 minutes.
Finally, notice your whole body seated here once more. Let yourself relax even more deeply, and thank yourself for doing this practice today.

Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/mindful_breathing

Today’s guests:

Jeremy Fogel is a former district judge in Northern California. Today he’s the executive director of the Judicial Institute at UC Berkeley and is at the forefront of a movement to bring mindfulness practices into the work of judges.

Learn more about Judge Fogel’s work: https://tinyurl.com/5yw2fwpp

Shauna Shapiro is a professor at Santa Clara University and the author of Good Morning, I Love You, a book on how to cultivate mindfulness and self-compassion.

Listen to Dr. Shapiro’s TED talk on the power of mindfulness: drshaunashapiro.com/videos/

Resources for Mindful Decision-Making

Harvard Health - Can Mindfulness Change Your Brain? https://tinyurl.com/yzj98cts

NPR’s Life Kit - Faced With A Tough Decision? The Key To Choosing May Be Your Mindset: https://tinyurl.com/2ywhzp6m

The Atlantic - Mindfulness Hurts. That’s Why It Works: https://tinyurl.com/2y2k2wdm

The New York Times - How to Be More Mindful at Work: https://tinyurl.com/mcfd7cze

More resources from The Greater Good Science Center:

Take our Mindfulness Quiz: https://tinyurl.com/yc4747jx

Five Ways Mindfulness Meditation is Good for Your Health: https://tinyurl.com/2fhd3mhb

Three Ways Mindfulness Can Make You Less Biased: https://tinyurl.com/3wm69zvc

The Mindfulness Skill That is Crucial for Stress: https://tinyurl.com/38dxzhfc

Can Mindfulness Improve Decision Making? https://tinyurl.com/b67ae6ck

Tell us about your experiences bringing mindfulness to your decision-making by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

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Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

Happiness Break: 36 Questions to Feel Connected Jun 30, 2022

Having close bonds with others is one of the most important things to our happiness. Host Dacher Keltner walks you through a practice you can do with someone else to create new bonds or strengthen old ones. Plus, hear some of his answers to these questions alongside his wife, Molly.

How to Do the 36 Questions for Increasing Closeness Practice:

Take a few deep breaths, and notice how you feel.
Identify someone with whom you’d like to become closer. Find a time where you both have about 45 minutes
Take 15 minutes answering the questions in Set I below. Each person should answer each question, but alternate who answers first. If you don’t finish the set in 15 minutes, move on to Set II.
Repeat the steps above for sets II and III.

Here’s a sample of the questions:

Set I

1. Given the choice of anyone in the world, whom would you want as a dinner guest?

2. Would you like to be famous? In what way?

3. Before making a telephone call, do you ever rehearse what you are going to say? Why?

4. What would constitute a “perfect” day for you?

5. When did you last sing to yourself? To someone else?

6. If you were able to live to the age of 90 and retain either the mind or body of a 30-year-old for the last 60 years of your life, which would you want?

7. Do you have a secret hunch about how you will die?

8. Name three things you and your partner appear to have in common.

Set II

13. If a crystal ball could tell you the truth about yourself, your life, the future, or anything else, what would you want to know?

14. Is there something that you’ve dreamed of doing for a long time? Why haven’t you done it?

15. What is the greatest accomplishment of your life?

16. What do you value most in a friendship?

17. What is your most treasured memory?

18. What is your most terrible memory?

19. If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why?

20. What does friendship mean to you?

Set III

25. Make three true “we” statements each. For instance, “We are both in this room feeling…”

26. Complete this sentence: “I wish I had someone with whom I could share…”

27. If you were going to become a close friend with your partner, please share what would be important for them to know.

28. Tell your partner what you like about them; be very honest this time, saying things that you might not say to someone you’ve just met.

29. Share with your partner an embarrassing moment in your life.

30. When did you last cry in front of another person? By yourself?

31. Tell your partner something that you like about them [already].

32. What, if anything, is too serious to be joked about?

Find the full 36 Questions for Increasing Closeness practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/36_questions_for_increasing_closeness

More resources from The Greater Good Science Center:

Can You Cultivate a More Secure Attachment Style? https://tinyurl.com/2p8ue7n6

Moments of Love and Connection May Help You Live Longer: https://tinyurl.com/3nyfbwwh

Listen to our Science of Happiness episode about this practice: https://pod.link/1340505607/episode/f2ca309e37d261b86223bb52eab3ab08

36 Questions to Help Kids Make Friends: https://ggia.berkeley.edu/practice/36_questions_to_help_kids_make_friends

Today’s host:

Dacher Keltner is the host of The Science of Happiness podcast and a co-instructor of GGSC’s course by the same name. He’s also the founding director of The Greater Good Science Center and a professor of psychology at UC Berkeley.

Tell us about your experience asking these 36 questions by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: pod.link/1340505607

How to Say "Sorry" Like You Mean It Jun 23, 2022

Apologies are key to successful relationships. But are you doing them right?

Episode summary:

We all have moments when we say or do something we later regret. Then the time comes to make an apology. But a halfhearted “I’m sorry” rarely gets the job done. On this episode of The Science of Happiness, public defender Sam Dugan joins us for a second time to try science-backed tips for making an effective apology. First, she takes a moment to cultivate mindfulness through a mindful breathing practice. Next, Sam invites us in as she apologizes to her husband Nate. Sam reflects on how she took out her stress on Nate, what led her to lash out, and the importance of making a true, heartfelt apology — as opposed to the mindless ones many of us make on a near-daily basis. Then we hear from Sana Rizvi, a professor at the University of New Brunswick, about the science of how mindfulness can make us more apologetic.

Practice:

Mindful Breathing

Invite your body to relax into a comfortable position.
Tune into the rhythm of your breath, and pay attention as you breathe in through your nose, hold your breath, and exhale through your mouth.
Repeat as many times as you’d like.

Making an Effective Apology

Acknowledge the offense by showing that you recognize who was responsible, who was harmed, and the nature of the offense.
If helpful, provide an explanation, especially to convey that it was not intentional and that it will not happen again.
Express remorse.
Make amends. When considering how to best make amends, be sure to ask the offended person what would mean the most to them.

Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/mindful_breathing

https://ggia.berkeley.edu/practice/making_an_effective_apology

Today’s guests:

Sam Dugan is a public defender in Salt Lake City, Utah. She and her husband Nate have three dogs, and they were on the show last year to try the Three Funny Things practice.

Listen to Sam and Nate on Why Love Needs Laughter: https://tinyurl.com/5s45ps2v

Sana Rizvi is a professor in Organizational Behavior and Human Resource Management at the University of New Brunswick, in Canada.

Learn more about Dr. Rizvi’s work: https://tinyurl.com/4kzs4n4w

Resources for Making an Effective Apology

Hidden Brain - The Power of Apologies: https://tinyurl.com/bdze6yzz

The Verywell Mind Podcast - A Science-Backed Strategy for Making an Effective Apology: https://tinyurl.com/2j6ar3x8

The Atlantic - The Art and Science of Apologizing: https://tinyurl.com/38j2re9d

The New York Times - No, You Don’t Have to Stop Apologizing: https://tinyurl.com/3zwns9n3

More resources from The Greater Good Science Center:

Can Mindfulness Make You Better at Apologizing? https://tinyurl.com/bdes29w5

The Three Parts of an Effective Apology: https://tinyurl.com/3p273tym

A Better Way to Apologize: https://tinyurl.com/34hp2re5

Should You Ask Your Children to Apologize? https://tinyurl.com/4vcrktju

Eight Keys to Forgiveness: https://tinyurl.com/3x7v8rj7

Tell us about your experiences and struggles trying to make a mindful and effective apology by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

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Happiness Break: How To Be Your Best Self Jun 16, 2022

Visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams.

How to Do This Practice:

Close your eyes, take a few deep breaths and visualize your ideal future self, the person of your dreams you’ve always wanted to be. Try noticing as many details as you can: What color are you wearing, how do you feel, what are you doing, is anyone with you?
Answer this question in your mind with 1-3 words: As you look at this future version of you, what energy do you need to cultivate more of in your life now, today, to become closer to being that person you see in your vision?
Breathe in deeply, and as you do imagine yourself breathing in that energy. As you exhale, imagine that energy spreading throughout your body and energy field.
Open your eyes. Remember, you have what you need to become that which you want to become. We are enough to start stepping into the life of our dreams.

Today’s Happiness Break host:

Justin Michael Williams works at the intersection of social justice, mindfulness, and personal growth — with a touch of music that brings it all to life.

Learn More About Justin’s work: https://www.justinmichaelwilliams.com/
Listen to Justin’s debut album: https://www.justinmichaelwilliams.com/music
Order Justin’s book, Stay Woke: A Meditation Guide For the Rest of Us: https://tinyurl.com/2p8xu6hx
Follow Justin on Twitter: https://twitter.com/wejustwill
Follow Justin on Instagram: https://www.instagram.com/wejustwill/

More resources from The Greater Good Science Center:

Take our Purpose in Life Quiz: https://tinyurl.com/3uh8jjdv
Try Imagining Your Best Possible Life: https://tinyurl.com/bdekum2v
What to Do When You Never Feel Good Enough: https://tinyurl.com/kpy9b44t
How Strong is Your Sense of Purpose in Life? https://tinyurl.com/2p9h7rm5
How Thinking About the Future Makes Life More Meaningful: https://tinyurl.com/2p83y2n5
Listen to The Science of Happiness episode featuring comedian Margaret Cho visualizing her best possible self: https://tinyurl.com/s2s7rdpn

Tell us about your experience visualizing your best possible self by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Find behind-the-scenes material behind this podcast on Pocket, Mozilla’s save-for-later and content discovery app: https://getpocket.com/collections/how-to-access-your-best-possible-self-start-with-your-imagination

Help us share Happiness Break!

Leave us a 5-star review and copy and share this link: pod.link/1340505607

The Questions to Ask Yourself in an Argument Jun 09, 2022

Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and our society.

Episode summary:

Jinho “Piper” Ferreira is a playwright, a rapper, and a former deputy sheriff. His band Flipsyde toured the world, but Jinho wanted to make real change to end police violence against his community – so he became a deputy sheriff himself. He was on the force for eight years before resigning in 2019. Jinho joins us today after trying a practice in cultivating intellectual humility. It asks us to consider how our memories and understanding of the world might be fallible, so we might not have all the answers. When Jinho tapped into the practice during a disagreement with a bandmate, he was able to navigate the conflict and come to a resolution.

Check out Jinho’s band, Flipsyde: https://flipsyde.com/

Try this practice: Cultivate Intellectual Humility

If you can, write out your answers.

When you encounter information or an opinion that contradicts your opinion or worldview, ask yourself these questions:

Why do you disagree?

Are you making any assumptions about the other person and the source of their opinion?

Might those assumptions be wrong?

What about your own opinion, how did you come to believe it?

Do you really have all of the information?

Now think about the scenario from the perspective of a person who disagrees with you. Try to imagine how they came to believe what they believe.
What information might they be basing their opinion off of?
What values do you think they’re weighing in how they think about this topic?
Can you imagine how they came to hold those values?
If you find yourself getting stuck, imagine yourself as a third person weighing in with an opinion that’s different from both of yours. Try to generate an entirely new perspective. Can you think of another way to understand this issue?

3. Tap into your intellectual humility:

Identify places where, before, you weren’t acknowledging the limitations of what you know about the issue. Can you find any?
Now that you’ve worked to see this issue from another person’s point of view, do you see more value in their perspective than you were able to see before?
What other ways do you engage with viewpoints that challenge your own? Do you notice any patterns?

Today’s guests:

Jinho “Piper” Ferreira is a rapper in the Band Flipsyde, a former deputy sheriff, and playwright.

Follow Jinho on Twitter: https://twitter.com/pipedreamzent?lang=en

Listen to the episode of Snap Judgment podcast about Jinho’s story: https://snapjudgment.org/episode/jinhos-journey/

Elizabeth Krumrei-Mancuso is a professor of psychology at Pepperdine University who studies intellectual humility.

Learn more about Dr. Krumrei-Mancuso and her work: https://tinyurl.com/2t6aaa5f

Check out Dr. Krumrei-Mancuso’s article on intellectual humility: https://tinyurl.com/526m8b93

More resources about Intellectual Humility:

Intellectual humility: the importance of knowing you might be wrong: https://tinyurl.com/m2ct29m7

Five Reasons Why Intellectual Humility Is Good for You: https://tinyurl.com/4dnx5vu4

The Benefits of Admitting When You Don’t Know: https://tinyurl.com/4frk84k8

Share your thoughts on this episode and intellectual humility by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

This episode was supported by a grant from the John Templeton Foundation, as part of our project on "Expanding Awareness of the Science of Intellectual Humility." For more on the project, go to www.ggsc.berkeley.edu/IH.

Happiness Break: How to Be Your Own Best Friend Jun 02, 2022

Take 10 minutes to be guided through a practice of meaningful self-kindness: A self-compassion break with Kristin Neff.

How to Do This Practice:

Think of a situation in your life that is difficult and is causing you stress. For this practice, especially if you are new to it, it's better to choose something that is moderately difficult in your life, rather than overwhelming.
Call the situation to mind and get in touch with what happened or what you think might happen.
Now say to yourself, “This is a moment of suffering.” This acknowledgment is a form of mindfulness—of noticing what is going on for you emotionally in the present moment, without judging that experience as good or bad. You can also say to yourself, “This hurts” or “This is stress.” Use whatever statement feels most natural to you.
Next, say to yourself, “Suffering is a part of life.” This is a recognition of your common humanity with others—that all people have trying experiences, and these experiences give you something in common with the rest of humanity rather than mark you as abnormal or deficient. Other options for this statement include “Other people feel this way,” “I’m not alone,” or “We all struggle in our lives.”
Now, put your hands over your heart, feel the warmth of your hands and the gentle touch on your chest, and say, “May I be kind to myself.” You can also consider whether there is another specific phrase that would speak to you in that particular situation. Some examples: “May I give myself the compassion that I need,” “May I accept myself as I am,” “May I learn to accept myself as I am,” “May I forgive myself,” “May I be strong,” and “May I be patient.”

Today’s Happiness Break host:

Kristin Neff is the creator of this practice and a professor of psychology at The University of Texas, Austin. She is a pioneer in the study of self-compassion and the author of the book, Fierce Self-Compassion: How Women can Harness Kindness to Speak Up, Claim Their Power, and Thrive.

Order Dr. Neff’s book: https://tinyurl.com/yaubmy7v
Learn More About Dr. Neff’s work: https://self-compassion.org/
Find classes taught by Dr. Neff; https://tinyurl.com/4kf52x8c
Follow Dr. Neff on Twitter: https://twitter.com/self_compassion\
Follow Dr. Neff on Instagram: https://www.instagram.com/neffselfcompassion/

Find the full Self-Compassion Break practice at our Greater Good in Action website:
https://ggia.berkeley.edu/practice/self_compassion_break

More resources from The Greater Good Science Center:

Take Our Self-Compassion Quiz: https://tinyurl.com/yysrf663
Try Dr. Neff’s Fierce Self-Compassion Break: https://tinyurl.com/yk9yzh9u\
How to Bring Self-Compassion to Work with You: https://tinyurl.com/45zkrkam
The Five Myths of Self-Compassion: https://tinyurl.com/2p88vass\
Read Dr. Neff’s interview about Self-Compassion: https://tinyurl.com/286njtje
How Self-Compassion Can Help You Through a Breakup: https://tinyurl.com/222scejz
Can Self-Compassion Overcome Procrastination? https://tinyurl.com/mrfmvyj
Can Self-Compassion Help Trans Teens Thrive? https://tinyurl.com/4xs7nxre

Tell us about your experiences and struggles with self-compassion and this practice emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Find us on Amazon Music: https://tinyurl.com/28hcdfsd

Help us share Happiness Break!
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Catch Yourself in a Dream May 26, 2022

Have you ever known you're dreaming while you're asleep? Our guests try practices to help induce lucid dreams, and we hear what they can teach us about consciousness.

Episode summary:

How do you know you’re awake? Are you sure? Practicing lucid dreaming means taking a step back to question your very consciousness — throughout your day, and even when you’re asleep. It’s no wonder lucid dreaming is associated with mindfulness. In this episode, journalists Marylee Williams and Michaeleen Doucleff try a practice to induce lucid dreaming, and researcher Benjamin Baird explains what lucid dreaming is teaching scientists about consciousness, plus how it might benefit our well-being. Lucid dreaming appears to help foster creativity and can boost your mood when you wake up.

Try Lucid Dreaming

There are a few different ways to induce lucid dreams. All of them take time and practice. Find a brief summary below and more information at this link: https://tinyurl.com/2m86pw7p

(i) Reality Testing (RT), a technique that involves checking your environment several times a day to see whether or not you’re dreaming;

(iii) MILD, a technique that involves waking up after five hours of sleep and then developing the intention to remember that you are dreaming before returning to sleep, by repeating the phrase ‘The next time I’m dreaming, I will remember that I’m dreaming;’ you also imagine yourself in a lucid dream;

(iv) SSILD, a technique that involves waking up after five hours of sleep and then repeatedly focusing your attention on visual, auditory, and physical sensations for 20 seconds each before returning to sleep; this technique is similar to mindfulness meditation but involved repeatedly shifting your focus;

More Resources:

Lucid Dreaming FAQ by The Lucidity Institute: https://tinyurl.com/2m86pw7p

Lucid Dreaming at TEDx: https://tinyurl.com/ywkymhs2

Learn about the cognitive neuroscience of lucid dreaming from today’s expert Benjamin Baird: https://tinyurl.com/mr3anzer

More sleep resources from The Greater Good Science Center:

Why Your Brain Needs to Dream: https://tinyurl.com/yc3makhp

The Influence of Dreams: https://tinyurl.com/p6cfh8n4

How Mindfulness Improves Sleep: https://tinyurl.com/39tk85m9

Your Sleep Tonight Changes How You React to Stress Tomorrow: https://tinyurl.com/2p8zvbjz

Dear Christine: Why Can’t I Sleep? https://tinyurl.com/yb88a5z6

Today’s guests:

Michaeleen Doucleff f is a science reporter for NPR and author of the book Hunt, Gather, Parent.

Check out her reporting: https://tinyurl.com/5de2kyt7

Read her book: https://michaeleendoucleff.com/

Follow Michaeleen on Twitter: https://twitter.com/FoodieScience

Mary Lee Williams is an editor and producer on a morning news show in Pittsburgh, Pennsylvania

Check out her website: http://www.maryleewill.com/about

Follow on Twitter: https://twitter.com/marylee_will

Benjamin Baird is a Research Assistant Professor at The University of Texas at Austin, where he focuses on consciousness, including lucid dreaming.

Check out Dr. Baird’s website: https://www.benjaminbaird.org/

Tell us about your experiences and struggles with lucid dreams by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness OR HB!

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Happiness Break: A 10-Minute Guided Practice May 19, 2022

We guide you through a reflection of three things you're grateful for today. This practice is shown to boost happiness, connection, and motivation while reducing stress. Happiness Break is a new series by The Science of Happiness.

How to Do this Three Good Things practice:

Take a few deep breaths, and notice how you feel.
Think back on your day. Start from when you woke up, and mentally trace your steps forward in time.
What was the most beautiful, amazing, or interesting thing you saw all day? How did it make you feel? Take a moment to feel grateful for it. Think what had to happen so you could see that thing today, and let yourself appreciate those things.
Keep reflecting on your day. What’s the best sound you heard all day? How did it make you feel? Take a moment to feel grateful for that, and think about how you came to hear that thing today.
Look back over your day again: What’s the best thing that happened all day? It could be anything. Sit with your gratitude for that thing. What caused that thing to happen? Take a moment to appreciate all the factors that led to this good thing happening today.
Notice how you feel now.

Find the full Three Goods Things practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/three-good-things

More resources from The Greater Good Science Center:

Take our Gratitude Quiz: https://tinyurl.com/yc3dc53c

Why Gratitude is Good: https://tinyurl.com/fr4r2xyw

Tips for Keeping a Gratitude Journal: https://tinyurl.com/6khs9k28

Can Gratitude Help You Live More Sustainably? https://tinyurl.com/bdfws2e5

Four Great Gratitude Strategies: https://tinyurl.com/2s4h6z3f

How Gratitude Helps Your Friendships Grow: https://tinyurl.com/yc55bvw8

Cultivate more gratitude for the people you love with the Mental Subtraction of Relationships practice https://tinyurl.com/mthra2jd

How Gratitude Can Help You Through Hard Times: https://tinyurl.com/m9jz5atd

Today’s host:

Dacher Keltner is the host of The Science of Happiness podcast and a co-instructor of UC Berkeley’s course by the same name. He’s also the founding director of The Greater Good Science Center and a professor of psychology at UC Berkeley.

Tell us about your experiences trying this version of the Three Good Things practice by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

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The Science of a Good Night's Sleep May 12, 2022

Do you struggle with sleep? This week Drew Ackerman of Sleep with Me podcast tries tips for a good night's sleep, and we explore why it's so important to our well-being.

Episode summary:

A good night’s sleep can be hard to come by, and beating yourself up over not sleeping enough will only make it worse. On this episode of The Science of Happiness, the host of Sleep With Me podcast Drew Ackerman joins us to try science-backed tips for finding your natural sleep rhythm. Drew, also known as “Dearest Scooter,” talks about his history with insomnia and sleep anxiety, sleep hygiene, and his philosophy on bringing more self-compassion into his approach to trying to fall asleep. Then we hear from sleep scientist Eti Ben Simon about how sleep affects your social life.

Practice:

Here are four tips to help you sleep from Dr. Eti Ben Simon.

Avoid alcohol and caffeine after 2 p.m. to unmask your true biological sleep needs.
Keep lights dim in the evening and limit access to LED lights after 9 p.m.
Go to sleep as soon as you feel tired (even if you're in the middle of something). This will help you figure out the earliest window it is physiologically possible for you to fall asleep.
Do not use an alarm clock to wake up.

Try a version of this practice with the sleep tips in this article by expert Eti Ben Simon:

https://tinyurl.com/2nesff8t

Today’s guests:

Drew Ackerman You might know Drew as his alias, “Dearest Scooter*,”* the host of Sleep with Me podcast. Drew struggles with bedtime worries and has a history of insomnia himself, but he’s great at helping others sleep. Sleep with Me is one of the most listened-to sleep podcasts. On each episode, “Scooter” lulls listeners off to dreamland with meandering bedtime stories intended to lose your interest.

Listen to Sleep With Me Podcast: https://pod.link/sleep-with-me

Follow Drew on Twitter: https://tinyurl.com/2p8nrhnp

Follow Drew on Instagram: https://www.instagram.com/dearestscooter/

Follow Drew on Facebook: https://www.facebook.com/Sleepwithmepodcast/

Eti Ben Simon is a sleep scientist and postdoctoral fellow at UC Berkeley, where she works at Matthew Walkers’ Center for Human Sleep Science.

Learn more about Eti and her work: https://www.sleepingeti.com/

Follow Eti on Twitter: https://twitter.com/etoosh

Follow Eti on Google Scholar: https://tinyurl.com/328aa5yr

Resources for A Good Night’s Sleep

Psychology Today - What’s Your Sleep Type? Two forces that dictate our sleep, by Eti Ben Simon: https://tinyurl.com/2nesff8t

Matthew Walker’s 11 Tips for Improving Sleep Quality: https://tinyurl.com/2kadu7va

TED - Sleeping with Science: https://tinyurl.com/23mmbdy3

Harvard Health - 8 Tips to Get a Good Night’s Sleep: https://tinyurl.com/2p8um9z7

BBC - Why Do We Sleep? https://tinyurl.com/2p8z9v2d

More resources from The Greater Good Science Center:

Four Surprising Ways to Get a Better Night’s Sleep: https://tinyurl.com/2p832bh5

How Mindfulness Improves Sleep: https://tinyurl.com/2p8rhkhj

Your Sleep Tonight Changes How You React to Stress Tomorrow: https://tinyurl.com/2p8zvbjz

Tell us about your experiences and struggles with falling asleep by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: pod.link/1340505607

Feel Better About Asking For Help Apr 28, 2022

Episode summary:

Emanuel Hahn has never been great at asking for help. He didn’t live with his parents after age 12, and consequently, he says he learned to only rely on himself. But now that he’s launching his first book and juggling a freelance career, he knows he can’t do it all on his own. He tried our Ask for Help at Work practice, which challenges you to make a direct request when you need a hand from someone.
Emanuel had to pack 800 pre-ordered books into boxes for shipping. It’s a laborious task, and he knew he couldn’t handle it all on his own. It was a Sunday, and people probably already had plans. He took a beat, and then he sent the texts out anyway. Before long, he had eight people packing books. **
**
Vanessa Bohns of Cornell University has studied exactly what Emanuel experienced: When it comes to asking for help, we underestimate how likely others are to say “yes” to our request. But when we put ourselves in the shoes of a person being asked for help, it’s hard to imagine saying “no.”

“People do get this warm glow from helping,” Bohns says. “People enjoy being helpful.”
This Happiness Practice might benefit you as much as the person you ask.

Try this week’s practice, Ask for Help at Work at GGIA.berkeley.edu

Today’s guests:

Emanuel Hahn is a freelance photographer and director in Los Angeles. He just released his first book, Koreatown Dreaming, which documents 40 small businesses in LA’s Koreatown as they weather the pandemic and encroaching gentrification. He joins us today after trying a practice where he makes a commitment to ask for help whenever he needs it.

Follow Emanuel on Twitter and Instagram.

Vanessa Bohns is an associate professor of social psychology at Cornell University and the author of the book You Have More Influence Than You Think. She did an experiment to see why it’s so hard for people to ask for help.

Follow Vanessa Bohns on Twitter.

More resources from The Greater Good Science Center:

How Love and Connection Exist in Micro-Moments

Is Stress Making You Withdraw from People?

Try Our One-Month Pathway to Happiness Program

Tell us about your experiences and struggles with asking for help by emailing us at happinesspod@berkeley.edu or using the hashtag #happinesspod.

Help us share The Science of Happiness!

Copy and share this link: pod.link/1340505607

Are You Tired of Being Afraid? Apr 14, 2022

Fear is a normal part of our lives — but there are ways we can safely challenge and conquer it. Our guest tries a research-backed way to tackle a fear she's had since elementary school.

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How to Find Your Spark in Life Mar 31, 2022

Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it.

Are Your Expectations Too High? Mar 17, 2022

High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance.

How to Turn Grief into Strength Mar 03, 2022

Part of life is experiencing pain and loss. And sometimes, finding meaning in it. We explore a writing practice shown to help us come out stronger after difficult times.

Why You Should Snap Pictures of Nature Feb 17, 2022

A NYT restaurant critic puts down her pen and grabs her camera to capture the beauty of the outdoors.

When It's Time to Face Your Fears Feb 03, 2022

What happens when we feel compassion for the things that scare us? Shabazz Larkin shares what it's like to face some of his deepest fears.

The Case for Believing in Yourself Jan 06, 2022

What does your best possible self look like? Our guest tries a practice in optimism by imagining her brightest future.

How Gratitude Renews Us Dec 23, 2021

Feeling burned out? Our guest, a nurse, explores how cultivating gratitude helps people in high stress jobs.

What Our Photos Say About Us Dec 09, 2021

Can taking a few photos really make you happier? Afghan rocker Sulyman Qardash tries a practice to find meaning through snapping photos of daily life.

Why We Give Thanks Nov 25, 2021

Thank you. Gracias. Merci. Every language has a word for gratitude. But why do we feel it? How can we experience more of it? We revisit some of our favorite episodes about the science of gratitude.

Do You Feel Pressed for Time? Nov 11, 2021

What happens when we share our time? Our guest, chef and author Bryant Terry, pauses to be present with the ones who matter most.

Why You Should Make Small Goals Oct 28, 2021

Comedian Paula Poundstone tries to take on a messy and daunting task, one small step at a time.

Do You Want to Slow Down? Oct 14, 2021

Anna Sale, host of Death, Sex, and Money, practices awe as an antidote to her anxiety.

Can You Mend a Broken Bond? Sep 30, 2021

They were childhood best friends until one came out as queer. Now, two college students reconnect and try to see the world through one another's eyes.

100 Good Things Sep 16, 2021

For our 100th episode, host Dacher Keltner sits in the guest chair and tries one of the most popular happiness practices.

What Happens When We Play Sep 02, 2021

When was the last time you went down a slide? Our guest tries a practice to bring more play into his life and explores what that means as a Black man in the U.S.

How to Not Take People for Granted Aug 19, 2021

What would life be like without the people you care most about? Our guest tries a practice to help appreciate loved ones.

How to Tune Out the Noise Aug 05, 2021

Our guest uses her breath to find calm in some of Los Angeles' noisiest neighborhoods.

Don't be Afraid of Your Anger Jul 22, 2021

What happens when we suppress our anger? And what if we tried to work with it instead? Our guest tries a practice to harness her inner fierceness to care for herself.

How to Enjoy Life More with Michael Pollan Jul 08, 2021

Michael Pollan tries to get more out of life by temporarily giving up one of his pleasure.

How to Craft Your Life Jun 24, 2021

When the world around you changes, so can your goals. This week's guest tries a practice to tap into a new sense of purpose.

Noticing Nature in the City Jun 10, 2021

What Humans Can Learn From Trees May 27, 2021

Trees don't just compete with one another for resources, they also cooperate. Scientist and author Suzanne Simard explains the surprising science of trees.

Finding Strength through Gratitude May 13, 2021

A doctor who serves communities in dire need shares how gratitude helps him find light in the darkness.

Why Love Needs Laughter Apr 29, 2021

Focusing on funny things can reduce stress, anxiety, and make us feel more connected to others. Our guests, who were high school sweethearts, learn how humor can also strengthen relationships.

How Music Can Bridge Cultures Apr 15, 2021

Have you ever been moved by music sung in a language you don't understand? We speak with Gambian musician Sona Jobarteh about how music can connect us across cultures.

How Music Soothes Us Apr 01, 2021

What is it about certain melodies that can relax our nerves and rock us to sleep? We explore the science of calming music with pianist Rosey Chan.

David Byrne on How Music Connects Us Mar 18, 2021

Music helped former Talking Heads frontman David Byrne come out of his shell. Hear Byrne's story and learn how music creates social bonds in part one of our series, The Science of Music and Happiness.

Scheduling Time to Feel Awe(some) Mar 04, 2021

Feeling awe can boost your mood and make you feel more connected with others. Comedian Chris Duffy learns how to tap into that sense.

Why We're Drawn to Nature Feb 18, 2021

What happens when we spend time outdoors? We explore how getting out in nature can restore peace of mind—and make us more creative.

Are You Setting the Right Goals? Feb 04, 2021

Setting goals can sometimes feel like setting ourselves up for failure. But journalist Monica Campbell finds there's something magical that happens with certain kinds of goals.

Healing Through Gratitude Jan 21, 2021

A stranger helped her through the hardest day of her life. When she expresses her gratitude, our guest encounters the power of true connection.

How to Talk with Strangers Jan 07, 2021

The way we interact with people who come in and out of our lives has changed since COVID-19. Our guest tries a practice to connect with strangers while keeping a social distance.

Happy Again: How to Connect When You Must Stay Apart (Encore) Dec 24, 2020

Are you unable to be with your friends and family during the holiday season this year? These 36 questions can bring you closer to loved ones, even if you're separated.

Are You Listening to Your Elders? Dec 10, 2020

Connecting across generations is one of the oldest happiness practices there is. We explore why to honor your elders, along with other practices from indigenous cultures often overlooked by Western science.

How to Make Better Decisions Nov 26, 2020

Can practicing mindfulness make us wiser? Judge Jeremy Fogel explores how being present in the moment helps him keep a clear mind and stay connected to his true values.

How to Give Up a Grudge Nov 12, 2020

What does it really take to forgive someone? And why should we do it? Our guest, psychologist Scott Barry Kaufman, tries a practice to let go of anger.

Why Voting Connects Us Oct 29, 2020

Why do we vote? We explore the science behind what drives us to the polls, and the benefits we reap for ourselves and communities when we cast our ballots.

How to Ride With the Pain Oct 22, 2020

It's easy to be anxious and uncertain about the future—especially if you're eight months pregnant. Our guest tries practices to help her deal with whatever life throws her way.

If You Want to Be More Productive, Cut Yourself Some Slack Oct 08, 2020

Feeling hard on yourself? Pinterest co-founder Evan Sharp learns to quiet his inner critic and tap into his highest potential.

A Cure for Loneliness Sep 24, 2020

Feeling lonely? Former U.S. Surgeon General Vivek Murthy learns why focusing on the quality of our relationships, not the quantity, can be an antidote.

24 Hours of Kindness Aug 27, 2020

Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes.

How to Switch Off Your Critics Aug 13, 2020

Do you obsess over negative feedback? Shereen Marisol Meraji, of NPR’s Code Switch, tries a better way to cope.

How to Reconnect with Your Partner Jul 30, 2020

A couple try a practice to bring more excitement and passion into their relationship, even while sheltering-in-place.

Do You Want to Be More Patient? Jul 16, 2020

We can be at our worst with the people we love best. Our guests try ways to be more calm and present with those closest to them.

How to Love People You Don't Like Jul 02, 2020

Our guest tries a practice to help her feel compassion toward others — even those she disagrees with.

What's Your "Why" in Life? Jun 18, 2020

Adrian Michael Green asks big questions designed to help teens — and adults — find more meaning and purpose in their lives.

From Othering to Belonging Jun 11, 2020

We speak with john a. powell, director of the Othering & Belonging Institute, about racial justice, well-being, and widening our circles of human connection and concern.

Taking Small Steps Toward Big Goals Jun 04, 2020

When our world is turned upside down, how do we keep moving forward? Our guest, award-winning author Christine Day, sets a new path for herself.

How to Connect When You Must Stay Apart May 21, 2020

Do you want to be famous? What's a favorite memory? These 36 questions can bring you closer to loved ones, even if you're separated.

Give Yourself a Break May 07, 2020

Want to calm your inner critic? Our guest tries a practice to find more self-compassion during uncertain times.

Helping Kids Think About the Good Apr 23, 2020

Sheltering-at-home with kids? These questions can help them, and us, focus on the good things in life.

Remembering to Breathe Apr 09, 2020

How a doctor stays calm and centered during times of uncertainty, one breath at a time.

Staying Close While Physical Distancing Mar 26, 2020

Our guest tries a practice to feel more connected to loved ones, and herself, while sheltering at home.

Who Would You Be Without Them? Mar 12, 2020

Think of an important person in your life. Now imagine you never met. Our guest practices counting his blessings by picturing his life without a special person from his past.

Step Away from Anxiety Feb 27, 2020

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.

Who Is Your Rock? Feb 13, 2020

He survived the mass shooting in Parkland, Florida, two years ago and has been a student mental health advocate ever since. Now Kai Koerber finds a way to thank the person who helped him find his voice.

What Does It Take To Really Listen To Someone? Jan 30, 2020

Are you actually listening when someone is talking to you, or just waiting for your turn to talk? Our guest, a veteran of the Iraq War, practices how to truly listen to others.

Why Shared Goals Can Bridge Divides Jan 16, 2020

How can people from different groups get on the same page? Our guest, an educator and football coach, tries a strategy for building stronger, more inclusive teams.

How To Make Time for Happiness Jan 02, 2020

Her New Year's resolution was to have more joyful and fulfilling experiences in her daily life. Our guest tried a practice to help make that happen.

How To Get Your Senses Tingling Dec 19, 2019

There are millions of YouTube channels with people crinkling bubble wrap or whispering about folding laundry. Our guests talks about why autonomous sensory meridian response (ASMR) makes her, and many others, feel more calm and happy.

How To Be Less Hard on Yourself Dec 05, 2019

Do you beat yourself up over every mistake? A high school senior tries to be kinder to himself during an especially stressful time.

Happy Again: How to Notice What You're Thankful For (Encore) Nov 28, 2019

Comedian Maz Jobrani tries to be more thankful for the good things in his life by writing them down — and encourages his kids to do the same.

Can You Find Wonder in the Ordinary? Nov 21, 2019

When was the last time you felt connected to something bigger than yourself? Award-winning cellist Yumi Kendall looks, and listens, for moments of awe.

How To Get Your Priorities Straight Nov 07, 2019

It's easy to lose sight of what matters most. Our guest finds a way to reconnect with her values during stressful times.

Does Your Doctor Listen to You? Oct 24, 2019

Doctors are often trained to be emotionally detached. But our guest finds greater meaning in his work as a physician when he tries to connect more deeply with his patients, co-workers, and family.

Finding Beauty in the Everyday Oct 10, 2019

A tree next to a bus stop, a flower poking through the sidewalk. Our guest, a veteran of the Iraq War, discovers how awe and wonder can be found anywhere — if you just pay attention.

How to Find Your Silver Linings Sep 26, 2019

Do you fixate on what's going wrong in your life? Poet and "recovering pessimist" Maggie Smith practices looking on the bright side.

Can Margaret Cho Get Any Better? Sep 12, 2019

She's one of the most accomplished comedians of her generation. But Margaret Cho wants to find a different kind of happiness.

Can You Humanize a Zombie? Aug 29, 2019

Should we try to find common ground with the villains in our lives? Comedian Zahra Noorbahksh tries to understand a "zombie" from her past.

Making Kindness Contagious Aug 15, 2019

We gave our Happiness Guinea Pig a mission: Do five random acts of kindness in one day.

Facing Your Fears Aug 01, 2019

Heights. Public speaking. Death. Our Happiness Guinea Pig explains how she overcomes her fears, one small step at a time.

How Michael Lewis Finds the Funny Jul 18, 2019

How can you unearth humor in everyday life? Best-selling author Michael Lewis goes looking for laughs.

How to Keep Love Alive Jul 04, 2019

After more than a decade together, our Happiness Guinea Pig tries to bring the spark back into her marriage.

Who Makes You Feel Connected? Jun 20, 2019

Our Happiness Guinea Pig, the creator of Cartoon Network's We Bare Bears, finds a way to feel close to a loved one he recently lost.

Try this week’s happiness practice: Feeling Connected

A Better Way to Talk to Yourself Jun 06, 2019

Her husband has been in prison for 23 years. Our Happiness Guinea Pig tries a new approach to stay strong while working to get him released.

What to Do When You Feel Like a Failure Apr 11, 2019

The loss of a job, the pain of a breakup -- it's easy to get down on ourselves when things aren't going well. Find out how our Happiness Guinea Pig tuned down the self-critic in her head.

Delight in the Unexpected Apr 04, 2019

A high-five from a stranger, a hummingbird on a busy city street. Poet Ross Gay shares his own happiness practice: savoring the everyday delights in life.

~ Try one of UC Berkeley's Greater Good in Action happiness practices.

How To Let Go of Anger Mar 28, 2019

Are you still mad at someone who hurt you in the past? That can eat away at your health and well-being. Our Happiness Guinea Pig tries a new approach to giving up a grudge.

What Are Your Strongest Reminders of Connection? Mar 21, 2019

What kinds of objects, images, and words surround your home or office? Our Happiness Guinea Pig surveys her apartment for items that spark connection and kindness.

Do You Know How to Eat a Raisin? Mar 14, 2019

Do you have trouble slowing down enough to actually enjoy your life? Our Happiness Guinea Pig, comedian and radio host Luke Burbank, finds a way to break free from his over-scheduled lifestyle.

Try this week’s happiness practice: Raisin Meditation

Finding Awe in Every Step Mar 07, 2019

How can we feel connected to the world around us? Singer Diana Gameros tries to cultivate a sense of awe in the most unlikely of places.

Try this episode’s happiness practice: Awe Walk

Finding Your Strengths Feb 28, 2019

Do you fixate on your flaws and shortcomings? Our happiness guinea pig tries the opposite: focusing on her personal strengths.

~ Try this episode’s happiness practice: Use Your Strengths

Trying Compassion on Capitol Hill Feb 21, 2019

Can you extend compassion toward a difficult person in your life? Congressman Tim Ryan tries a practice to help him reach across the aisle.

A Lesson in Thanks and Vulnerability Feb 14, 2019

A junior high school teacher spent his life defying stereotypes about how men should express their emotions. Here he takes on a new challenge: getting his students to express gratitude.

Notice the Good in Your Life Feb 07, 2019

Comedian Maz Jobrani tries to pay more attention to the good things in his life by writing them down -- and encourages his kids to do the same.

Try this episodes happiness practice: Three Good Things

The Power of Expressing Your Deepest Emotions Dec 20, 2018

He started Afghanistan's first post-Taliban rock band when he was 18 years old. A decade later, our Happiness Guinea Pig takes on another challenge: writing about his emotions.

Who's Got Your Back? Dec 13, 2018

How do you build feelings of trust and security? Our Happiness Guinea Pig learns some truths about what it takes to feel supported.

Being Kinder to Yourself Dec 06, 2018

When you’re helping others cope with stress and anxiety, how do you deal with your own? Psychiatrist Elizabeth Guinto tries a practice to be kinder to herself.

W. Kamau Bell’s Thoughts on Awkward Relationships and Bridging Divides Nov 29, 2018

Comedian W. Kamau Bell discusses the challenges of finding common ground, even with people in your own family.

Find That Inner Calm Nov 22, 2018

International megastar Daniel Wu tries a practice that brings him calm amidst the chaos.

These Words Cause Happiness Nov 15, 2018

Did you know that you have the power to spark happiness in someone else's brain with just a few simple words? College student Eva Dickerson shares how she spread happiness across her campus, equipped with just her iPhone and some compliments.

A Simple Recipe for Happiness Nov 08, 2018

Our Happiness Guinea Pig, children's author Joanne Rocklin, shares her happiness practice: bringing people together to share a meal. It took on a deeper meaning for her after a recent tragedy.

Can’t Relax? This Will Help Nov 01, 2018

Why does a bath or swim feel so relaxing? Our guest shares her own happiness practice--spending time in water--which science is finding can make us happier and healthier.

How to Make a Real Apology Oct 25, 2018

"I'm sorry you feel that way."

Some apologies can actually make things worse. Our Happiness Guinea Pigs, Jolenta Greenburg and Kristin Meinzer of the By the Book podcast, try a more effective way of saying sorry.

How to Deal with Uncertainty Oct 18, 2018

How do you respond when you feel threatened or defensive? Our Happiness Guinea Pig, writer Wajahat Ali, discovers a way to keep himself centered amidst the challenges and chaos of life.

BONUS: The Science of Happiness at Work Oct 11, 2018

What would make you happier at work? Featuring some of our happiness guinea pigs, we share the latest insights and research on well-being and happiness in the workplace.

What if You Had Never Met? Aug 09, 2018

Do you take your partner for granted? Our Happiness Guinea Pig, cartoonist Gene Luen Yang, imagines a life in which he never met his wife.

Give Yourself Some Distance Aug 02, 2018

Are you stuck ruminating about the past? Legendary skater Tommy Guerrero tries looking at negative events from a different perspective.

Listen Like It's Your First Date Jul 26, 2018

Do you find yourself looking at your phone when you're supposed to be paying attention to a friend? Our Happiness Guinea Pig, The Takeaway's Tanzina Vega trades in her technology for some old school listening.

Why You Shouldn't Hate Small Talk Jul 19, 2018

Many of us avoid chatting with strangers – isn't small talk tedious and dull? Listen as our happiness guinea pig discovers its surprising benefits.

How to Change Your Mind Jul 12, 2018

Author Michael Pollan, shares his experiences on being a guinea pig for his new book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence.

How to Find Your Purpose in Life Jul 05, 2018

Did you know what you wanted when you were in high school? Our teen guinea pig takes on the challenge of figuring out her purpose in life.

What Are You Afraid Of? Jun 28, 2018

Would you rather swim with sharks or give a speech before thousands of people? Discover how our happiness guinea pig tackled one of his many fears--and lived to talk about it.

How to Forgive Your Father Jun 21, 2018

Holding on to a grudge? Hear how our happiness guinea pig tried to let go of deep-seated anger and resentment.

Feeling Angry? Try This Jun 14, 2018

For years, Dan Harris of ABC News was plagued by anxiety, depression, and streaks of anger. Here's how he learned to tame the voices in his head and get 10 percent happier.

Let People Help You Jun 07, 2018

In hard times, do you seek comfort from others or turn inwards? Find out how our Happiness Guinea Pig emerged from trauma by accepting others' support.

Thank you for your emails, calls, and letters! We think your stories will inspire others and we’ll be sharing some of them on the show. So call us at (510) 519-4903 and let us know how doing the Feeling Supported practice went for you!

Support for this podcast comes from Sun Basket. We all know that every part of our life is enhanced when we eat nourishing, healthy meals but always eating right can be hard to do. Sun Basket makes it easy. Go to SunBasket.com/SOH today to learn more and get $35 off your first order!

Is There Someone You Need to Thank? Apr 02, 2018

Is there someone important you've never properly thanked? Award-winning children's book author, Yuyi Morales, discovers the power of writing a "gratitude letter" to the librarian who changed her life.

Can You Predict What Will Make You Happy? Mar 26, 2018

Do memories of your past affect your happiness today? Susannah Cahalan was young and healthy when she was stricken with a mysterious illness. Learn how writing about her “month of madness” in the bestselling book Brain on Fire helped her reclaim her life.

Find Your Best Possible Self Mar 19, 2018

Does imagining your future make you more happy--or more anxious? Our happiness guinea pig looks ahead for inspiration to improve her life now.

How Gratitude Benefits Your Brain Mar 12, 2018

Can you train your brain to be more grateful? Todd Zwillich of The Takeaway takes on the challenge.

Krista Tippett on Being Grounded in Your Body Mar 05, 2018

Are you so stressed that it wears you down physically as well as mentally? Discover how award-winning radio host Krista Tippett brought relief to her mind and body.

Why a Walk Works Wonders Feb 26, 2018

Do you dwell on the negative and let moments of joy just pass you by? Discover how the Academy Award-winning director of Inside Out got out of his head and savored the good in his life.

3 Funny Things Feb 19, 2018

What should you do when you thought you had it all -- but learn you've had it all wrong? Discover what our happiness guinea pig did to bring more joy and humor into his life.

How to Fall in Love with Anyone Feb 12, 2018

Can 36 questions help you fall in love--and stay in love? Best-selling author Kelly Corrigan tries a research-proven technique to feel closer to her husband. Plus, we learn how the same technique can actually reduce racism and prejudice.

Quieting Your Inner Critic Feb 05, 2018

Are you too hard on yourself? Our Happiness Guinea Pig spent most of his life behind bars. Discover the research-tested practice that helped him quiet his inner critic.

3 Good Things Feb 05, 2018

Do you take the good things in life for granted? You’re not alone, and studies show it's very human. But here’s a way to find more joy in the everyday.

The Science of Happiness Trailer Jan 23, 2018

What does it take to live a happier life? Learn research-tested strategies that you can put into practice today. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley’s Greater Good Science Center.

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