The Science of Happiness

Latest Episodes:

How Thinking About Your Ancestors Can Help You Thrive Dec 21, 2023

Show notes

Join our limited newsletter, The Science of Habits, to get curated, science-backed tips to help make your New Year's resolution stick in 2024.

https://ggsc.berkeley.edu/podcasts/habits

We explore how contemplating our heritage can make us feel more belonging, gratitude, and confidence in what we're capable of achieving.

Link to episode transcript: https://tinyurl.com/5djerhbj

Episode summary:

Oral historian Mi'Jan Celie Tho-Biaz knows the profound impact the past can have on the present. For our show, Mi’Jan tried a lab-tested writing practice that took the historical facts she knew about her own family further – by way of her imagination. She journaled about her great-great grandmother Emma, the last enslaved person in her family, and her late father, Njoroge , imagining what they might say to her today.We also hear from psychologist Susan Moore about how learning about your ancestors can help you feel a sense of self-knowledge, gratitude and belonging.

Practice:

Imagine an ancestor in your family lineage. It can be someone you have known or someone from centuries ago.
Spend the next 5-15 minutes writing about them. If you don’t know the details, imagine how their life would have been. Write down anything that comes to mind such as their way of life, their profession or what they looked like.
Next imagine what they would tell you if they were alive today. What specific insights, advice or feedback would they give you? Write down your reflections.

Today’s guests:

Mi'Jan Celie Tho-Biaz is an artist, documentarian and oral historian.

Learn more about Mi’Jan Celie Tho-Biaz’s work: http://tinyurl.com/5e8t9ha7

Follow Mi’Jan on Instagram: http://tinyurl.com/mr3yp3kz

Susan Moore is a psychology professor at the Swinburne University of Technology.

Follow Susan on Twitter:http://tinyurl.com/mr3vsr2k

Resources from The Greater Good Science Center:

How Teens Today Are Different from Past Generations: http://tinyurl.com/y5ffwavr

Don’t Be So Quick to Stereotype Generations: http://tinyurl.com/mrxx7xfj

How Collective Trauma Can Hurt the Next Generation: http://tinyurl.com/2vunsm2z

Find Purpose by Connecting Across Generations: http://tinyurl.com/h4yyjesh

More Resources on Connecting with Ancestors:

NPR- 8 listeners share the powerful ways they keep in touch with their ancestors: http://tinyurl.com/48kjmenk

Harvard - How Family History Can Inspire Accountable Reparations and Foster Ancestral Healing: http://tinyurl.com/ta24x773

TED - How to be a good ancestor: http://tinyurl.com/54zvkzsv

How do you connect with your family history? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: http://tinyurl.com/yv69erdh

Happiness Break: A Meditation for Seeking Forgiveness, With Shelly Tygielski Dec 14, 2023

Show notes

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024.

https://ggsc.berkeley.edu/podcasts/habits

When we practice forgiveness, studies show we can have healthier relationships, higher self-esteem, and less anxiety and depression.

Link to episode transcript: https://tinyurl.com/mt9uwad8

How to Do This Practice:

Find a comfortable place to begin the practice. Soften your gaze and take a few slow, deep breaths.
Imagine there is a light made of compassion, love and understanding all around you.
As the light comforts you, think of a person you would like to seek forgiveness from. Take note of any emotions that arise. Imagine sincerely apologizing to them.
Visualize a bridge connecting you and the individual. Know that while forgiveness is not always immediately accepted, you've taken the first step towards healing.
Turn your forgiveness towards yourself, breathing in love and compassion.
End this practice by reconnecting with your body and refocusing your gaze, remembering that the journey of forgiveness is ongoing.

.Today’s Happiness Break host:

Shelly Tygielski is a trauma-informed mindfulness teacher based in Florida.

To get Shelly Tygielski and Justin Michael Williams’ book How We Ended Racism: go to howweendedracism.com or your favorite book seller.

Learn more about Shelly’s work: https://tinyurl.com/26xkdnku

Follow Shelly on Instagram: https://tinyurl.com/4k4bx3nn

Follow Shelly on Facebook: https://tinyurl.com/bdfsb9pt

Follow Shelly on Twitter: https://tinyurl.com/2edu2fzu

More resources from The Greater Good Science Center:

Eight Keys to Forgiveness: https://tinyurl.com/2s4hbz3a

The New Science of Forgiveness: https://tinyurl.com/5f2c7sfb

How to Overcome Barriers to Forgiveness: https://tinyurl.com/22zteuyj

The Power of Forgiveness at Work: https://tinyurl.com/mrx5hzvh

How to Build a More Forgiving Community: https://tinyurl.com/5frja2h2

We love hearing from you! Tell us about your experience with forgiveness. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

When It's Hard To Connect, Try Being Curious Dec 07, 2023

Show notes

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Years resolution stick in 2024.

https://ggsc.berkeley.edu/podcasts/habits

When we're more curious, we are more likely to be happier and have stronger relationships. Try deepening your curiosity with these science-backed practices from author Scott Shigeoka.

Link to episode transcript: https://tinyurl.com/276u4yxu

Episode summary:

As a cardiologist and immigrant in the United States, Stephanie Hsiao has always placed an emphasis on advancing her skills in order to succeed. So when she received the diagnosis that her son was neurodiverse, Stephanie went immediately into action mode to help her son — but she felt like she was missing something. For our show, Stephanie tried a practice to cultivate “deep curiosity,” and found that a curious outlook helped her to check her assumptions about parenting and discover her son’s strengths and interests. Later, we hear from curiosity expert Scott Shigeoka about the difference between shallow and deep curiosity, and how it can help us forge stronger connections with others.

Practice:

Before engaging in curiosity: Slow down, focus on your breathing. Set an intention to focus on curiosity and maybe visualize yourself being curious.
While in conversation: Be open to being wrong, continuously check your assumptions, and actively turn towards those who are seeking your attention.
Going forward: Make commitments to yourself and with others to engage in difficult, but open-minded interactions.

Today’s guests:

Stephanie Hsiao is a mother and cardiologist based in San Francisco, California.

Scott Shigeoka is an author and storyteller who focuses on themes of curiosity and well-being.

Order Scott Shigeoka’s book Seek: How Curiosity can Transform Your Life and Save the World: https://tinyurl.com/4jrxbupj

Learn More About Scott’s work: https://tinyurl.com/y5xyxky7

Follow Scott on Instagram: https://tinyurl.com/3acu6jhm

Follow Scott on Twitter: https://tinyurl.com/3m3k3bm9

Resources from The Greater Good Science Center:

Six Surprising Benefits of Curiosity: https://tinyurl.com/7kcr32su

How to Stay Open and Curious in Hard Conversations: https://tinyurl.com/y2f2e9ce

Why Curious People Have Better Relationships: https://tinyurl.com/2xw5y9yr

Does Curiosity Have a Dark Side? https://tinyurl.com/5n88wzyd

How Curiosity Can Help Us Overcome Disconnection: https://tinyurl.com/9kaas6nz

More Resources on Curiosity:

BBC - Curiosity: The neglected trait that drives success: https://tinyurl.com/38bubaak

Harvard - A Curious Mind: https://tinyurl.com/324hyzv4

TED - How Curiosity Will Save Us: https://tinyurl.com/muswe2y5

Tell us about your experience with being curious. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/m6aezjce

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." To learn more, go to https://tinyurl.com/2dj6hw29

Happiness Break: A Visualization to Connect With Your Heritage, With Bryant Terry Nov 30, 2023

Show notes

Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional foods.

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024.

https://ggsc.berkeley.edu/podcasts/habits

Link to episode transcript: https://tinyurl.com/yc6d69py

How to Do This Practice:

Find a comfortable place to start this practice, focusing on your breath.
Think of a meal or dish that is linked to your culture. Reflect on what it looks and tastes like, as well as when you would eat this dish.
Recall whoever would normally make this dish for you, and any stories that might have told you about it.
Refocusing your attention on the dish, consider all the different ingredients that went into it, tracing them back to where they came from.
Reflect on how generations of your family have been nourished from these sources, all leading up to you.
Complete the practice by grounding yourself in your body, and thanking your ancestors for what they have provided.

Today’s Happiness Break host:

Bryant Terry is a meditator, chef and food justice activist based in San Francisco.

Learn about Bryant Terry: https://tinyurl.com/juvz7sb2

Read Bryant’s books: https://tinyurl.com/59nxrn8e

Follow Bryant on Instagram: https://tinyurl.com/ycyb8dwc

More resources from The Greater Good Science Center:

Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen (The Science of Happiness Podcast): https://tinyurl.com/3mrd6247

Episode 81: Are You Listening to Your Elders? (The Science of Happiness Podcast): https://tinyurl.com/2wjbjj3e

Do Rituals Help Us to Savor Food? https://tinyurl.com/52xpj7fn

Find Purpose by Connecting Across Generations: https://tinyurl.com/h4yyjesh

We love hearing from you! Tell us about your favorite cultural dish. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

Being Kind is Good for Your Health Nov 23, 2023

Show notes

Join our limited newsletter The Science of Habits to get curated, science-backed tips to help make your New Year’s resolution stick in 2024.

https://ggsc.berkeley.edu/podcasts/habits

Link to episode transcript: https://tinyurl.com/255mcn3b

Episode summary:

This week, we’re focusing on doing good for others, and we’ve turned to someone who cheers people up for a living. Dana Merwin is a professional clown and performer based in San Francisco. For our show, she tried a practice where she performed three acts of kindness a day for the people in her life. She reflects on how simple, kind gestures can pave the way for deep and valuable connections, and that being kind to others ultimately makes us feel good as well. We also hear from psychologist David Cregg about how doing good things for others improves our sense of social connection, purpose in life, and can even help us live longer and healthier lives.

Practice:

Write down or think about three acts of kindness you could perform the next day.
Do three kind acts for people in your life.
At the end of the day, reflect on how these experiences make you feel.

Today’s guests:

Dana Merwin is a progressional clown and performer based in San Francisco.

Learn about Dana’s Work: https://tinyurl.com/bd6ew95a

Follow Dana on Instagram: https://tinyurl.com/dspstzrk

David Cregg is a clinical psychologist at South Texas Veterans Health Care System whose research specializes in positive psychology.

Follow David on Google Scholar: https://tinyurl.com/ajay6n6a

Resources from The Greater Good Science Center:

Do You Underestimate the Impact of Being Kind? https://tinyurl.com/583hwar9

Just One Thing: Be Kind to Yourself by Being Kind to Others: https://tinyurl.com/4dsf7bn2

Do We Have an Instinctive Urge to Be Kind? https://tinyurl.com/y5fabnj3

Can Helping Others Help You Find Meaning in Life? https://tinyurl.com/yc4zhw9w

Three Strategies for Bringing More Kindness into Your Life: https://tinyurl.com/22cx7w9f

More Resources on Doing Good Things For Others:

BBC - What we do and don't know about kindness: https://tinyurl.com/na6jvr9e

Harvard: Lending a helping hand: https://tinyurl.com/yckf4759

UCL: 10 benefits of helping others: https://tinyurl.com/4wn5syhh

Mayo Health Clinic: The art of kindness: https://tinyurl.com/5ah5dahc

What kind action have you done for others recently? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/873v67ah

Happiness Break: Feel more Gratitude, With Eve Ekman Nov 16, 2023

Show notes

Renew your sense of gratitude by remembering acts of kindness, with social scientist and meditation teacher Eve Ekman.

Link to episode transcript: https://tinyurl.com/kjkzpdk8

How to Do This Practice:

Begin the practice by focusing on your breath and settling your mind and body. Notice any physical sensations that arise.
Shift your attention away from your body, recalling a time in the last week where you received kindness. Think about the details of the event, and notice how you react to this kindness.
Next, focus on a recent experience where you extended kindness. As you relive this event in your mind, allow yourself to be filled with the feeling of kindness.
Reconnect with the physical sensations in your body, acknowledging that it is full of gratitude.

Today’s Happiness Break host:

Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: https://tinyurl.com/2vhuarh8

Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: https://tinyurl.com/5n95m7yx

Explore Eve’s Project, The Atlas of Emotions: https://tinyurl.com/mt75ytm3

Follow Eve on Facebook: https://tinyurl.com/3txahape

More resources from The Greater Good Science Center:

How Gratitude Changes You and Your Brain: https://tinyurl.com/2f78cywf

Tips for Keeping a Gratitude Journal: https://tinyurl.com/4uyu9pud

Why Gratitude Is Good: https://tinyurl.com/5n88p589

How Gratitude Motivates Us to Become Better People: https://tinyurl.com/3jzr7jfm

Three Surprising Ways That Gratitude Works at Work: https://tinyurl.com/4f5m9hde

We love hearing from you! How do you express gratitude? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

Encore: The Science of a Good Night's Sleep Nov 09, 2023

Show notes

This week we revisit our science-backed tips for a good night's sleep with sleep scientist Eti Ben Simon and host of the Sleep with Me podcast Drew Ackerman.

Link to episode transcript: https://tinyurl.com/2p8t47eh

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:

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.

Today’s guests:

Drew Ackerman is the host of one of the most listened-to sleep podcasts, Sleep with Me.

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 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

More Resources for A Good Night’s Sleep:

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

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

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/6s39rzus

Happiness Break: Find Calm When You Can't Clear Your Mind, With Lama Rod Owens Nov 02, 2023

Show notes

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind.

Link to episode transcript: https://tinyurl.com/5fn7sw7t

How to Do This Practice:

Find a comfortable position to begin this practice.
Turn your attention to the rise and fall of your thoughts and feelings within your mind.
Imagine that your mind is a vast open sky and that your thoughts are like clouds passing through.
Recognize that these thoughts are just experiences that come and go, and that they do not constitute the whole sky or your whole being. Allow yourself to trust the bright openness of your mind, without worrying about it becoming stormy.
When you are ready, reground yourself in the present moment by noticing how your body, and how it is held by your seat.

Today’s Happiness Break host:

Lama Rod Owens is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.

Learn about Lama Rod Owens’ work: https://tinyurl.com/wd2huac5

Read Lama Rod Owens’ latest book, The New Saints: From Broken Hearts to Spiritual Warriors: https://tinyurl.com/4pj8wb7x

Follow Lama Rod Owens on Instagram: https://tinyurl.com/527378v9

Follow Lama Rod Owens on Facebook: https://tinyurl.com/mwa2vwrh

Follow Lama Rod Owens on Twitter: https://tinyurl.com/h33pyjye

More resources from The Greater Good Science Center:

Four Ways to Calm Your Mind in Stressful Times: https://tinyurl.com/6apdf52p

How to Gain Freedom from Your Thoughts: https://tinyurl.com/hp8s5wv6

How to Focus a Wandering Mind: https://tinyurl.com/y7jhkewv

How to Enjoy Being Alone with Your Thoughts: https://tinyurl.com/3ej6acx6

We love hearing from you! Have you tried quieting your mind? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

The Science of Singing Along Oct 26, 2023

Show notes

For time immemorial, humans have connected deeply through singing with one another. We explore the science behind this, plus how group singing benefits other aspects of our health.

Link to Episode Transcript: https://tinyurl.com/bdzkmezu

Episode summary:

When was the last time you sang with another person? This week, we’re digging into the science of singing — and more specifically, the science of singing with others, with author Casper ter Kuile. Casper started hosting signing groups in his home as a way to feel connected to others and build a community after moving to a new city. He found that singing is a powerful mode of communication that’s entirely different from talking, by letting people have fun together before even learning what the other does for work. We also hear from psychologist Arla Good, about how group singing can act as a tool for social bonding through a mood-boosting oxytocin response.

Today’s guests:

Casper ter Kuile is an author and speaker who focuses on themes of community building, rituals and spirituality.

Read Casper’s book, The Power of Ritual: https://tinyurl.com/5653xymp

Learn about Casper’s latest project, The Nearness: https://tinyurl.com/yc76wjvj

Follow Casper on Instagram: https://tinyurl.com/muueecw2

Follow Casper on Twitter: https://tinyurl.com/mr2jsufk

Arla Good is a psychologist at Toronto Metropolitan University whose research specializes in the benefits of group singing on well-being.

Learn more about Arla and her work: https://tinyurl.com/3fxwsffs

Learn about Arla’s work with the SingWell Project: https://tinyurl.com/4acdhdc6

Resources from The Greater Good Science Center:

How Music Helps Us Be More Creative: https://tinyurl.com/4mj6vs44

Four Ways Music Strengthens Social Bonds: https://tinyurl.com/y257y25p

How Music Bonds Us Together: https://tinyurl.com/np3z3cn

Five Ways Music Can Make You Healthier: https://tinyurl.com/4ckbtc2e

Where Music and Empathy Converge in the Brain: https://tinyurl.com/23tehxms

More Resources on Group Singing:

BBC -The world's most accessible stress reliever: https://tinyurl.com/37atkk78

Washington Post - Singing is good for you. Singing with others may be even better: https://tinyurl.com/mv3a525d

Oxford - Choir singing improves health, happiness – and is the perfect icebreaker: https://tinyurl.com/3z78634n

Ted - Choral Connections: The Surprising Benefits of Singing Together: https://tinyurl.com/y5yu236z

Have you ever sung with a group? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/yzazbec4

A Meditation For Connecting In Polarized Times, With Scott Shigeoka Oct 19, 2023

Show notes

Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind.

Link to episode transcript: https://tinyurl.com/4dfsxr2x

How to Do This Practice:

Find a comfortable place to begin the practice, focusing on your breath.
Imagine that you are going to interact with a friend during a moment of conflict. Visualize the meeting, like the space around you and how you greet each other.
Picture yourself showing a curious and loving perspective. Take note of what you would say, the tone of your voice, your body language, and in particular the types of questions you ask to impact the conversation.
Pay attention to how you would feel if your friend was receiving your curiosity well, compared to if they weren’t.
Visualize yourself thanking your friend for their friendship and curiosity before leaving the meeting.

Today’s Happiness Break host:

Scott Shigeoka is an author and storyteller who focuses on themes of curiosity and well-being.

Order Scott Shigeoka’s book Seek: How Curiosity can Transform Your Life and Save the World: https://tinyurl.com/4jrxbupj

Learn More About Scott’s work: https://tinyurl.com/y5xyxky7

Follow Scott on Instagram: https://tinyurl.com/3acu6jhm

Follow Scott on Twitter: https://tinyurl.com/3m3k3bm9

More resources from The Greater Good Science Center:

Why Curious People Have Better Relationships: https://tinyurl.com/2xw5y9yr

How to Stay Open and Curious in Hard Conversations: https://tinyurl.com/y2f2e9ce

Six Surprising Benefits of Curiosity: https://tinyurl.com/7kcr32su

How Curiosity Can Help Us Overcome Disconnection: https://tinyurl.com/9kaas6nz

What Curiosity Looks Like in the Brain: https://tinyurl.com/22rj6nbh

We love hearing from you! Tell us about your experience of handling a difficult interaction. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

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