The Science Of Happiness

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.Link to episode transcript: https://tinyurl.com/kycnk4caHow to Do This Practice: Find a comfortable position to begin this practice, focusing on your breath. Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail. Connect with their joy and happiness, wishing them well. Expand your focus to larger groups of people, like a team winning a match, wishing them well. Consider repeating this practice when you want to connect your sense of happiness with others. Today’s Happiness Break host:Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. Learn More about Anushka: https://www.anushkaf.org/about/Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/Follow Anushka on Twitter: https://twitter.com/anushkafMore resources from The Greater Good Science

When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported.Link to episode transcript: https://tinyurl.com/yc2kpzmyEpisode summary:Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he tried a practice where he recalled people in his life who he can turn to during a difficult moment — the people who support him. As he wrote about their admirable qualities and specific instances where they helped him, José felt a renewed sense of gratitude and energy to persist forward in helping others. Later, we hear from psychologist Angela Rowe about how feeling supported can impact our relationships and sense of personal empowerment.Practice: Make a list of the people who offer you comfort or security. Write down six positive qualities that are common to some or all of these people. Next, recall a

Indigenous artist Lyla June leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life. Link to episode transcript: https://tinyurl.com/3622n5s6 How to Do This Practice: You will need writing utensils for this practice. Find a comfortable place to start this writing practice, taking a few moments to ground yourself. Write the prompt, “I come from a place where…”  For the next 5 minutes (or more), write whatever comes to mind, allowing your thoughts and ideas to flow freely, without judgment or filters. Trying keeping your pen to the paper the whole time.  Take some time afterward to read and reflect on what you wrote.  Consider repeating this exercise every few weeks or months to reflect on your past and prospective future.  Today’s Happiness Break host: Lyla June is an Indigenous artist and scholar from the Diné Nation. Learn about Lyla June’s work: [https://www.lylajune.com/>\ Watch

Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful. Link to episode transcript: http://tinyurl.com/b5xc78r3 Episode summary: Patricia Mebrahtu used to have so much fun as a child. Now, as a medical assistant and mother of two young children, she found herself feeling burnt out and irritable. For our show, Patricia tried a practice to infuse more playfulness into her life. From singing karaoke with her family to playing in the rain, she tapped into her inner child. Through this practice, Patricia recognized the importance of taking time out for yourself, and that she can carve out opportunities to have fun and be playful, even as a busy adult. Later, we hear from psychologist René Proyer about the different types of playfulness, and how incorporating play can benefit our sense of wellbeing. Practice: Each day for a week, incorporate one playful activity into your routine – it can be anything you find enjoya

We all have a playful side, and research shows acting on it can help us when we need to move through challenging emotions, manage conflict, and be more creative. Link to episode transcript: http://tinyurl.com/4bxtn9ek How to Do This Practice: Find a comfortable position to begin the practice. Focus on breathing deeply. Think back to a moment of play during your childhood. Recall specific details like your age, what you were doing and who you were with. As you remember, notice how the memory is affecting you in the present moment. Next, focus on a recent memory of play – maybe with your partner, friends, or family. Fully recall the moment, again bringing to mind specific details. Notice how this memory makes you feel. Take note of how reflecting on play has affected your breathing. Did it affect the tight areas in your body? How about the relaxed and open ones? As you refocus your attention on your breath, make a commitment to add play into your busy schedule going forward. Today’s Happiness Break host:

When we devote a little time to the other people in our life, we actually feel like we have more of it. Our guest tried a practice to regain control of his time and schedule Link to episode transcript: http://tinyurl.com/mr3r6jfn Episode summary: Like many of us, our guest Bryant Terry felt like he never had enough time in his day. And while he was eager to reconnect with his family, his schedule was spiraling out of control. For our show, Bryant tried a practice proven to help you feel like you have more time, by specifically devoting some of your time to others. He set intentions to spend quality time with his children doing activities that they truly enjoy. By prioritizing those special moments with his family, Bryant felt more control over his schedule, recognizing that he has the power to make time for what truly matters to him. Later, we hear from professor Cassie Mogilner Holmes about why this practice works, and how being intentional with our time can reshape our relationship with it.  Learn m

When we treat ourselves with kindness and gratitude, research shows we feel more motivated and less self-critical. Meditation teacher Jack Kornfield leads in a practice where we gently turn inward. Link to episode transcript: http://tinyurl.com/yfbz28h2 How to Do This Practice: Find a comfortable position to begin the practice. Focus on taking deep breaths, relaxing your body. As you recognize the different sensations in your body, consciously envelope yourself in kindness. Thank your body for providing and caring for you. Redirect your loving kindness towards your heart and the varied emotions it carries.Thank your heart for all it does for you. Then, focus your kindness towards your mind and all the thoughts and worries it holds. Thank it for all that it does. Next, turn towards your consciousness as a whole – your emotions, body, thoughts. Rest in a state of comfortable, loving-kindness. When you’re ready, gently open your eyes and reconnect with the world around you. Today’s Happiness Break host: J

Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach.  Link to episode transcript: http://tinyurl.com/362m4n3b Episode summary: Sometimes, a setback in work or life can leave us feeling defeated and uninspired. Nadia Zafar is a neurobiology student who has been pursuing her PhD for the last 6 years. Recently, her lack of progress had her spiraling in thoughts of self-doubt and unworthiness. For our show, Nadia tried a practice rooted in radical acceptance, called RAIN. By actively recognizing emotions without judgment, investigating them further, and then nurturing those sensations, she started to approach her negative and anxious thoughts from a place of self-compassion instead of blame. Later, we speak with the creator of the RAIN practice, Tara Brach. She explains the elements of the practice that make it so effective, how approaching situations from a place of acceptance helps disrupt our reactive instincts — opening up more sp

A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care. Link to episode transcript: http://tinyurl.com/48jas955 How to Do This Practice: When you come up against something challenging – you’re angry or frustrated or feeling any way about yourself, another person, or a situation, move through these steps. It might be helpful to sit somewhere you feel comfortable closing your eyes for a few moments, and begin by taking a few deep, intentional breaths, to help settle the mind. Recognize what’s happening. For example, “I am getting caught up in anger right now.” Allow the emotion you recognize to be there: Accept that you are feeling the way you’re feeling. You may go a step further and forgive yourself for it, for example by saying to yourself, “Anger forgiven.” Investigate what’s underneath whatever you’re feeling by directing a gentle curiosity towards it. For example, where there is anger, there is something we care deeply about. Nurtu

What happens when we intentionally look for beautiful things in our day-to-day lives? We explore a lab-tested practice shown to help you feel happier. Link to Transcript: http://tinyurl.com/yretvrkp Episode summary: When was the last time you witnessed a beautiful moment? Maybe it was a striking sunset, a kind exchange between strangers, or a hearty laugh between two friends. Beautiful moments surround us, and research suggests that taking the time to admire them can actually benefit our health and happiness. For our show, restorative justice advocate Darnell Washington looked for 9 beautiful things each day and reflected on them. In doing so, he recognized how admiring different types of beauty from nature to the goodness of others, can have a powerful impact on his own humanity. Later, we hear from the psychologist who created the practice, René T. Proyer, about how making it a point to notice different kinds of beauty benefits our happiness and reduces depression. Practice: Every night for at least o

Research shows feeling connected with nature can lower our stress response. This visualization meditation can help you feel at ease, no matter where you are. Link to episode transcript: http://tinyurl.com/2k6pdh7n How to Do This Practice: It is encouraged to try this practice outdoors Begin the practice by focusing on your breath, and relaxing your body, noticing how it feels supported, particularly by the earth. Allow yourself to let go of anything you are mentally or emotionally carrying, visualizing it going into the earth, letting the ground continue to support you. Draw on imagery from nature to cultivate feelings of strength and sturdiness to support you. For example, imagine that your own body is rooting into the earth to become as unshakable as a tree,   imagine that you are as steady as a mountain, your breath is the breeze and your mind is as open and boundless as the sky. End the practice by placing your hand on your heart, offering yourself kindness, well-being and joy. Today’s Happiness Br

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 We explore how the science of behavior change can help us form new habits and be happier while doing it.Link to episode transcript: http://tinyurl.com/4e294mdt Episode summary: Many of us are heading into the new year with a resolution we want to live by — a new good habit we’d like to form. But actually sticking to those good habits isn’t always easy — one failure can have us losing the motivation to continue. For our show, we spoke with Cholpon Ramizova and Derick Gnonlonfoun, a couple who set out to create better food habits by cooking at home more and incorporating more vegetables into their meals. As they started to develop this new habit, the two realized that a mindful and kind attitude towards themselves was a key element to their success. Later, we hear from psychologists Katy Milkman and Kristin Neff, to learn abou

 When we imagine our best possible selves in our relationships, we feel more motivated to achieve our goals and a greater sense of control over our lives. This week, Dacher leads a visualization exercise in preparation for the new year. 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 Link to episode transcript: http://tinyurl.com/yj43srye How to Do This Practice: Find a comfortable place to begin the practice. Take deep breaths. Focus on the person you are in a romantic relationship with, or a dear friend. Bring an image of them to mind, like how they look and their mannerisms. Imagine your life in the future, and how you would like to be the best version of yourself in your relationship with them. Picture yourself interacting with them — what is happening? What are you doing and saying? What is the tone of the interaction? Repeat this exercise by focusing on friendships

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

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 wit

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 ab

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 i

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

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 E

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