The Science of Happiness
PRX and Greater Good Science CenterThe Science of Happiness
Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.
© Greater Good Science Center
Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.
© Greater Good Science Center
Happiness Break: A Compassionate Letter to Yourself
How To Find the Wow In Life
Introducing - Intention to Treat: Money and Misdiagnosis
Finding Common Ground in Uncomfortable Times
Happiness Break: A Walking Meditation With Dan Harris of 10% Happier
How To Step Away from Anxiety
Happiness Break: The Unexpected Joy of Slow Looking
Love Throughout Your Life: Stories from a Stranger
The Art of Slowing Down
Happiness Break: A Meditation to Inspire a Sense of Purpose
An Awe Walk Through History and Possibility
Happiness Break: A Loving-Kindness Practice for Yourself
How Cities Can Make Space for Awe
Happiness Break: Make Uncertainty Part of the Process
Happiness Break: How Poetry Helps Us Feel and Heal
Why Work Feels Better Together
Happiness Break: A Meditation For When You Have Too Much To Do
What Happens in the Brain When We Improvise
Happiness Break: A Meditation For Connecting In Polarized Times
How to Make Work More Satisfying
Happiness Break: How to Feel More Connected to Others
The Science of Love (Episode 3)
The Science of Love (Episode 2)
The Science of Love (Episode 1)
How to Keep Your Humanity
Happiness Break: Finding Calm in Uncertainty
How Qigong Can Calm Your Mind and Body
Happiness Break: An Affirmation Practice for the New Year
How Stories Shape Belonging
Happiness Break: Una meditación para enraizar, con Diana Parra (español)
Happiness Break: A Meditation to Inspire a Sense of Purpose
The Power of a Collective Pause
Happiness Break: How Connecting With Ancestors Deepens Belonging
How to Feel Better About Yourself
Happiness Break: A Meditation for When Gratitude Feels Hard
Being Kind Is Good for Your Health
Happiness Break: Finding Peace Through Forgiveness
The Science of Letting Go
How Rituals Keep Us Connected
Happiness Break: How to Be Your Own Best Friend
Why Our Brains Find Meaning in Random Patterns
Happiness Break: Six Minutes to Connect with Your Body, with Dacher
The Case for Hope, With Rebecca Solnit
Happiness Break: Finding Yourself in Silence
What to Do When Stress Takes Over
Happiness Break: A Meditation to Connect to Your Roots, with Yuria Celidwen
What Happens When Caregivers Dance
Happiness Break: A Science-Backed Path to Self-Forgiveness
How Gentle Touch Builds Connection
Happiness Break: A Meditation for When You Feel Uneasy
How To Tap Your Way to Calm and Clarity
Happiness Break: A Meditation for When Others Are Suffering
David Byrne on How Music Connects Us
Happiness Break: How to Awaken Joy, with Spring Washam
Bonus: Zakiya Used to Be So Fun (Proxy podcast)
The Science of Trusting Your Intuition
Happiness Break: Smiling From The Inside Out
How Parks Keep Us Connected
Happiness Break: Embodying Resilience, With Prentis Hemphill
How to Feel More Hopeful
Happiness Break: A Meditation For When You Have Too Much To Do
How To Do Hard Things
Happiness Break: Make Uncertainty Part of the Process
Our Brains on Poetry
Happiness Break: How to Awaken Your Creative Energy
How Art Heals Us
Happiness Break: Making Space for You, with Alex Elle
What Humans Can Learn From Trees (Encore)
Happiness Break: Who Takes Care of You?
Why Going Offline Might Save Us
Happiness Break: A Meditation on the Uniqueness of Your Voice
How to Focus Under Pressure (Encore)
Happiness Break: Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens
How Music Can Hold and Heal Us
Making Music With Your Body, With Keith Terry | Happiness Break
Why Friendships Matter More Than We Think
A Guided Meditation on Embodied Love | Happiness Break
36 Questions to Spark Love and Connection
A Meditation on Original Love and Interconnectedness, with Henry Shukman | Happiness Break
How 7 Days Can Transform Your Relationship
How to Awaken Joy, with Spring Washam | Happiness Break
How Awe Helps You Navigate Life's Challenges
A Meditation to Inspire Awe in the New Year | Happiness Break
Why Dancing Is The Best Medicine
Happiness Break: A Self-Compassion Meditation For Burnout
The Contagious Power of Compassion
Happiness Break: A Walking Meditation with Dan Harris of 10% Happier (Encore)
How To Find Calm Through Walking
Happiness Break: 5 Minutes of Gratitude
How To Practice Gratitude When You're Not Feeling Grateful (Encore)
Happiness Break: How To Tune Into Water’s Restorative Power
How Water Heals
Happiness Break: Sketching Serenity, With Chris Murchison
How Rituals Help Us Process Grief
Happiness Break: A Humming Technique To Calm Your Nerves, with Priyanka Gupta
The Science of Humming
Happiness Break: A Breathing Technique To Help You Relax, with Dr. David Spiegel (Cyclic Sighing)
How To Breathe Away Anxiety
Happiness Break: The Healing Power of Your Own Touch, with Kristin Neff
How To Show Up For Yourself
Happiness Break: A Note to Self on Forgiveness, with Alex Elle (Encore)
Are You Following Your Inner Compass?
Happiness Break: A Meditation on Becoming A Gift To Life
How To Let In New Perspectives
Take a Break With Our Loving-Kindness Meditation
Catch Yourself in a Dream (Encore)
Happiness Break: Pause to Look at the Sky, With Dacher (Encore)
The Healing Effects of Biophila
Happiness Break: Experience Nature Wherever You Are, with Dacher (Encore)
How Exploring New Places Can Make You Feel Happier
Happiness Break: How to Ground Yourself in Nature, with Yuria Celidwen (Encore)
How To Unwind By Doing Mindful Yard Work
Happiness Break: How to Relax Your Body Through A Standing Meditation, With Sherry Zhang
How Qigong Can Calm Your Mind and Body
Happiness Break: A Meditation on How To Be Your Best Self, with Justin Michael Williams
She's the world's leading animal behaviorist and an autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed.
Experiencing awe can help us slow down and connect to the world around us. So how can we harness the power of this feeling? Host Dacher Keltner leads us in a colorful meditation to bring about awe.
Hearing birdsong can help us feel less anxious, recover from stress faster, and even reduce muscle tension ... but can it help us fall asleep? Drew Ackerman of Sleep With Me podcast listens to recordings of birdsongs to see if it'll help with insomnia.
Happiness Break: A Meditation on Pilina: Our Deep Interconnectedness, With Jo Qina'au
Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American poet Naomi Shihab Nye discovers the joy-bringing power of recalling her good childhood memories.
Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.
Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.
Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.
We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.
Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.
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.
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.
Playfulness can improve your relationships, help you excel at work, and reduce stress. We explore a strategy shown to help you become more playful.
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.
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
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.
Our guest tried a practice in Radical Acceptance, a Buddhist principle made popular by today's expert, psychologist Tara Brach.
A meditation in meeting our most difficult emotions — like anger, disappointment, or fear — with mindfulness and gentle care.
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.
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.
We explore how the science of behavior change can help us form new habits and be happier while doing it.
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.
We explore how contemplating our heritage can make us feel more belonging, gratitude, and confidence in what we're capable of achieving.
When we practice forgiveness, studies show we can have healthier relationships, higher self-esteem, and less anxiety and depression.
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.
Chef and author Bryant Terry leads us through a visualization to connect with our ancestors by appreciating our families' traditional foods.
Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.
Renew your sense of gratitude by remembering acts of kindness, with social scientist and meditation teacher Eve Ekman.
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.
Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind.
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.
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.
Simple actions like consciously placing a hand on your heart or hugging yourself can lower your cortisol levels, heart rate, and help you feel less stressed. Our guest tries a practice in self-soothing touch.
When we mindfully tense and then release our muscles, our bodies are telling our brains to relax. Try this practice that's proven to help with depression, anxiety, and stress.
Want to destress your mind? Start with your body. Progressive Muscle Relaxation is a practice where you methodically tense and release your muscles to help unwind. Studies show it can reduce anxiety, help you get better sleep and lower depression levels.
Take a moment to ground yourself with this meditation that helps bring awareness to the relationship between ourselves and the earth beneath us.
Tómate un momento para conectarte con esta meditación que ayuda a tomar conciencia de la relación entre nosotros y la tierra.
Dr. Omar Guzman reflects on how a practice to cultivate more respect shaped the way he interacts with his patients.
Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.
Rapper Rexx Life Raj shared his deepest pain in his latest album, and discovered it was one big compassion practice for his fans dealing with their own grief.
Take a few minutes to develop your sense of awe for the circle of life in this meditation with Dacher Keltner.
Humor can help us with stress, anxiety and feeling more connected to others. But is humor connected to mindfulness? And how can we find more of it?
Relieve stress, boost self-esteem, and increase focus through a simple body music practice. And do it with a friend to feel more compassion and a hit of oxytocin.
Just 20 minutes of improv theater can foster creativity and confidence, and help with anxiety, depression, and your ability to tolerate uncertainty.
Mindful breathing exercises are a simple, effective, and fast way to shift our mindset and improve physical and mental well-being when practiced regularly.
War veteran and country music singer Sal Gonzalez tries the Taoist practice of Wu Wei to improve his relationship with anger.
Moving meditations can help reduce stress and boost self-awareness. Improve your ability to sense your body in space with this 7-minute proprioception meditation.
We enjoy the world through our five senses, so why don't we do more to heighten them? We explore the techniques and science of the senses with Gretchen Rubin.
Treating yourself with kindness reduces anxiety and improves coping skills. Spring Washam encourages us to be more self-compassionate through a short guided meditation.
Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness.
Cultivate a sense of compassion for yourself and others by trying a meditation rooted in loving kindness, called "Metta."
How can we feel more moments of joy? We explore the science of joy and how we can cultivate it in our everyday lives, with poet Ross Gay and psychologist Philip Watkins.
When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported.
A short break does more than just fuel our bodies, it strengthens our minds. Our overworked guest tries the Swedish practice of 'Fika' – taking short coffee breaks throughout the work day.
Indigenous scholar Yuria Celidwen guides us in a meditation to strengthen our sense of belonging and connection to the earth.
Walking can increase our sense of connectedness with the earth and motivation to take climate action, which might be an important aspect of your well-being.
Take ten minutes to renew your connection to the earth through this guided meditation on our interdependence with the ecosystem.
How can we build a sense of hope when the future feels uncertain? Morin tries a writing practice to make him feel more hopeful and motivated to work towards his goals.
In the first episode in our series Climate, Hope and Science, we explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit.
A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required.
Is there such a thing as good stress? Our guest learns to welcome her stress by understanding how it can actually help her, plus tips and tricks to not feel too much of it.
Finding a greater sense of purpose can help us achieve our goals and strengthen our relationships. Dacher leads a meditation to find purpose by imagining a better world.
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes.
What if you could tap into your inherent resilience at any time? Prentis Hemphill guides a meditation to turn good memories into a state of resilience.
We all overestimate how much we know. Our guest tries a practice in slowing down to ask more questions, and finds it leads to higher quality connections.
Take a moment to appreciate the beauty and vastness of the sky. Dacher Keltner guides us through a practice of pausing to turn your gaze to the sky as a pathway to awe, creativity and wonder
She's the world's leading animal behaviorist and an Autism advocacy leader. Guest Temple Grandin shares what kind of support systems led her to success, and we hear about how community, and lack thereof, affects our health and ability to succeed.
Try this body-scan meditation to ground your mind in the present moment and in your body, guided by Spring Washam.
How can we feel more connected to our loved ones, even when they're not around? Our guest tries a practice shown to make us feel less lonely and more socially connected.
Seeing others suffering is painful. Learn to practice both compassion and self-soothing in this guided meditation led by Anushka Fernandopulle.
Why do some songs send chills down your spine or give you goosebumps? We explore the science of how music induces awe -- and how that affects our well-being.
Host Dacher Keltner leads us through an exercise in feeling the serenity and wonder that nature brings us, no matter where we are.
When did you last take a moment to really look up at the sky? Shifting our gaze upward is linked to more creativity, capacity to focus—and it's a gateway to awe.
The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness in this week’s Happiness Break.
Feeling awe changes your brain. In our first episode in a series about the science of awe, we explore how awe can make you a better friend, partner, and community member.
This New Year, affirm the wonderful qualities you already possess with this meditative writing practice by Chris Murchison called "I Am."
Chris Sharma is one of the greatest rock climbers of all time, and he's taking on some of the biggest challenges in life: becoming a parent and starting his own business. Chris tries a practice shown to help us craft our own path and purpose in life.
Sight, smell, touch, sound, and taste: all of our five senses provide unique pathways to presence and happiness. We spend a few minutes being mindful of each one.
Moving in sync with someone else — even a total stranger — can change how you feel about them, and how you act, without you realizing it.
Happiness isn't only in your head — your body is important, too. This week, Radha Agrawal leads us in a short Japanese calisthenics practice called Radio Taiso.
One way to feel more thankful for things is to imagine life without them. Our guest tries a practice for seeing the bright side, even when you feel down.
Not sure how to start practicing gratitude? Psychologist Dacher Keltner guides you through a practice that can help you see the good things in your life that you might otherwise overlook.
There are millions of YouTube videos 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.
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.
When was the last time you spent a moment savoring silence? Tricia Hersey, aka The Nap Bishop, guides us through an appreciation of silence and its restorative powers.
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.
Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam.
These days, it's hard to imagine befriending people with different politics than your own. But these two men did it using a tried and true practice.
Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life.
How do you forgive someone while still holding them accountable? What if that person is yourself? This week, our guest tries a practice in forgiving herself and someone else.
Letting go of our regrets can motivate us to improve and help us grow. Alex Elle, a certified breathwork and writing coach, guides us through a meditation to forgive and accept ourselves.
When's the last time you made a good memory — intentionally? Our guest tries a practice in cultivating positive experiences and taking time to savor them.
When was the last time you thought about your ancestors? This guided meditation by indigenous scholar Yuria Celidwen will help you connect to your heritage and reap the potent benefits of remembering your roots.
Comedian Aparna Nancherla has always struggled with anxiety — can a new technique help her cope?
A few slow, mindful paces can lower your cortisol and make you more at ease. Psychologist Dacher Keltner guides you through this Walking Meditation.
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.
Connect to yourself and the land you stand on in under 10 minutes with this grounding practice led by Indigenous scholar Dr. Yuria Celidwen.
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 Collective, tries a practice that helps him remember the profound connections he's made throughout his life.
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.
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.
Reconnect with someone you love or create new, more meaningful bonds with these 36 questions.
Apologies are key to successful relationships. But are you doing them right?
Visualize your best possible self and tap into your inherent enough-ness with this guided meditation by Justin Michael Williams.
Our guest explores how reminding yourself that you don't know everything can have a profound impact on your relationships, and our society.
Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.
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.
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.
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.
Does asking for help make you uncomfortable? Odds are, it'll go better than you think.
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.
Comedian Marilyn Pittman takes stock of what she really wants in life – and makes a plan to get it.
High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance.
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.
A NYT restaurant critic puts down her pen and grabs her camera to capture the beauty of the outdoors.
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.
What does your best possible self look like? Our guest tries a practice in optimism by imagining her brightest future.
Feeling burned out? Our guest, a nurse, explores how cultivating gratitude helps people in high stress jobs.
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.
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.
What happens when we share our time? Our guest, chef and author Bryant Terry, pauses to be present with the ones who matter most.
Comedian Paula Poundstone tries to take on a messy and daunting task, one small step at a time.
Anna Sale, host of Death, Sex, and Money, practices awe as an antidote to her anxiety.
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.
For our 100th episode, host Dacher Keltner sits in the guest chair and tries one of the most popular happiness practices.
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.
What would life be like without the people you care most about? Our guest tries a practice to help appreciate loved ones.
Our guest uses her breath to find calm in some of Los Angeles' noisiest neighborhoods.
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.
Michael Pollan tries to get more out of life by temporarily giving up one of his pleasure.
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.
When was the last time you stopped to admire a tree? Our guest finds that paying attention to the greenery near his home can bring peace of mind.
Trees don't just compete with one another for resources, they also cooperate. Scientist and author Suzanne Simard explains the surprising science of trees.
A doctor who serves communities in dire need shares how gratitude helps him find light in the darkness.
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.
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.
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.
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.
Feeling awe can boost your mood and make you feel more connected with others. Comedian Chris Duffy learns how to tap into that sense.
What happens when we spend time outdoors? We explore how getting out in nature can restore peace of mind—and make us more creative.
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.
A stranger helped her through the hardest day of her life. When she expresses her gratitude, our guest encounters the power of true connection.
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.
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.
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.
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.
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 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.
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.
Feeling hard on yourself? Pinterest co-founder Evan Sharp learns to quiet his inner critic and tap into his highest potential.
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.
Why should you be nice? Our guest explores how small, daily acts of kindness can produce meaningful life changes.
Do you obsess over negative feedback? Shereen Marisol Meraji, of NPR’s Code Switch, tries a better way cope.
A couple try a practice to bring more excitement and passion into their relationship, even while sheltering-in-place.
We can be at our worst with the people we love best. Our guests try to be more calm and present with those closest to them.
Our guest tries a practice to help her feel compassion toward others — even those she disagrees with.
Adrian Michael Green asks big questions designed to help teens — and adults — find more meaning and purpose in their lives.
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.
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.
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.
Want to calm your inner critic? Our guest tries a practice to find more self-compassion during uncertain times.
Sheltering-at-home with kids? These questions can help them, and us, focus on the good things in life.
How a doctor stays calm and centered during times of uncertainty, one breath at a time.
Our guest tries a practice to feel more connected to loved ones, and herself, while sheltering at home.
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.
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.
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.
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.
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.
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.
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.
Do you beat yourself up over every mistake? A high school senior tries to be kinder to himself during an especially stressful time.
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.
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.
It's easy to lose sight of what matters most. Our guest finds a way to reconnect with her values during stressful times.
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.
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.
Do you fixate on what's going wrong in your life? Poet and "recovering pessimist" Maggie Smith practices looking on the bright side.
She's one of the most accomplished comedians of her generation. But Margaret Cho wants to find a different kind of happiness.
Should we try to find common ground with the villains in our lives? Comedian Zahra Noorbahksh tries to understand a "zombie" from her past.
We gave our Happiness Guinea Pig a mission: Do five random acts of kindness in one day.
Heights. Public speaking. Death. Our Happiness Guinea Pig explains how she overcomes her fears, one small step at a time.
How can you unearth humor in everyday life? Best-selling author Michael Lewis goes looking for laughs.
After more than a decade together, our Happiness Guinea Pig tries to bring the spark back into her marriage.
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.
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.
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.
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.
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 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 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.
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.
Do you fixate on your flaws and shortcomings? Our happiness guinea pig tries the opposite: focusing on her personal strengths.
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 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.
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.
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.
How do you build feelings of trust and security? Our Happiness Guinea Pig learns some truths about what it takes to feel supported.
The Science of Happiness
Comedian W. Kamau Bell discusses the challenges of finding common ground, even with people in your own family.
International megastar Daniel Wu tries a practice that brings him calm amidst the chaos.
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.
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.
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.
"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...
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.
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.
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.
Are you stuck ruminating about the past? Legendary skater Tommy Guerrero tries looking at negative events from a different perspective.
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.
Many of us avoid chatting with strangers – isn't small talk tedious and dull? Listen as our happiness guinea pig discovers its surprising benefits.
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.
Did you know what you wanted when you were in high school? Our guest takes on the challenge of figuring out her purpose in life.
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.
Holding on to a grudge? Hear how our happiness guinea pig tried to let go of deep-seated anger and resentment.
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.
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...
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.
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...
Does imagining your future make you more happy--or more anxious? Our happiness guinea pig looks ahead for inspiration to improve her life now.
Can you train your brain to be more grateful? Todd Zwillich of The Takeaway takes on the challenge.
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.
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.
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.
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.
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.
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.
Learn the secrets to happiness with award-winning psychologist Dacher Keltner.
Happiness Break: A Compassionate Letter to Yourself
June 11, 20269min 58sec
Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.
How To Do This Practice:
- Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.
- Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness.
- Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment.
- Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human.
- Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive.
- Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in.
Scroll down for a transcription of this episode.
Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/
Today’s Happiness Break Guide:
Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
More Happiness Breaks like this one:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k
The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media."
Transcription: https://tinyurl.com/4rcnm6s5