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Office Hours with Arthur Brooks: Daily Summaries Delivered
by Arthur Brooks
I’m Arthur Brooks, a social scientist, professor at the Harvard Kennedy School and Harvard Business School, and columnist at The Atlantic. I write, speak, and teach about the science of human happiness, blending neuroscience, behavioral science, philosophy, and religion for insights on how to live better, and be happier. Each week on Office Hours, you’ll get a glimpse into the cutting edge research on happiness, and explore how you can use it to improve your life—and share what you learn with those you love.
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- 2 days ago45 min
The Power of Sunlight: Protocols for Better Mood, Sleep & Happiness
It's easy to assume that we'd be happier if we lived somewhere with more sunshine. But how much does sunlight actually matter?In this episode of Office Hours, I examine what the research says about the relationship between sunlight and happiness, why some people benefit more than others, and how much sunlight you really need. I also share three practical ways to build healthier light habits.—Brought to you by:• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks • Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 20% off sitewide, 25% off Luxe Mattresses, and 30% off Elite Mattresses for their Fourth of July Sale—Extended!—Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro What the research shows about the effects of sunlight What Seasonal Affective Disorder (SAD) is The small percentage of people who react negatively to sunlight How sunlight affects mood and the role of vitamin D How much sunlight you need to get the benefits Why some people overdo it with sunlight Make sunshine a daily routine Get your morning light even without the sun When to avoid the light Why you probably don’t need to move to be by the sun Q&A: Finding meaning after a life change Q&A: Relating to friends with different tolerance for conflict —Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.arthurbrooks.com/the-meaning-of-your-life • Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • Arthur’s newsletter: https://www.arthurbrooks.com/newsletter • The Happiness Scale: https://learn.arthurbrooks.com/the-happiness-scale • The Pursuit of Happiness with Arthur Brooks: https://www.thefp.com/s/the-pursuit-of-happiness-with-arthur• The Meaning of Your Life Retreats: <a href="https://r
- 1 weeks ago49 min
How Lying Sabotages Your Happiness
Most people don't start with huge lies. They start with little white lies meant to avoid conflict, spare someone's feelings, or make life a little easier. But what if those small compromises are quietly making us less happy?In this episode of Office Hours, I make the case that honesty is one of the deepest expressions of love. I explore why we're afraid to say what we really think, why even well-intentioned lies can undermine trust and happiness, and how practicing radical honesty—with compassion—can strengthen our relationships and help us live more authentically. I also share three practical ways to become more honest without becoming hurtful.—Brought to you by:• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur—Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro Why we don’t share what we think Honesty as an act of love Transcendentalism and radical honesty The types of lies and how often we lie Why lying undermines happiness Seek and accept honesty from others Offer truth to heal, not harm Make the truth appealing Q&A: Making the most of summer Q&A: The hardest part of my protocols Q&A: The pros and cons of napping —Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.arthurbrooks.com/the-meaning-of-your-life • Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • Arthur’s newsletter: https://www.arthurbrooks.com/newsletter • The Happiness Scale:<a href="https://learn.arthurbrooks.com/t
- 2 weeks ago43 min
Use Music to Change Your Brain and Get Happier
There's a reason music has mattered to people for thousands of years. Across cultures and generations, we’ve treated it as more than entertainment—as a kind of language that can express what words can’t and help us connect with the meaning and mystery on the right side of our brain.In this episode of Office Hours, I explore why that idea has endured and what modern science has to say about it. I also share two simple ways to amplify music’s positive effects, plus four practical strategies for building a music practice that fits your goals—so you can get more out of the music you already love.And if you want to dive deeper into the music I love and listen to, go to: https://www.arthurbrooks.com/playlist —Brought to you by:• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com —Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro Schopenhauer’s theory Why I believe music reveals deeper truths The science of music and the brain The emotional impact of music Which type of music is linked with happiness The worst kind of music for happiness The benefits of listening to sad music Two ways to amplify music’s positive effects #1: Decide what you want from your music #2: Create a catalog of songs #3: Learn and grow #4: Play music yourself Q&A: Learning about classical music Q&A: Listening to music while working out Q&A: Friendship on the autism spectrum—Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.arthurbrooks.com/the-meaning-of-your-life • Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • Arthur’s news
- 3 weeks ago1h 9m
How to Stay in Love with Your Soul Mate, with Special Guest Ester Brooks
Thirty-five years ago, I somehow convinced an extraordinary woman to marry me. Our relationship began like any other—attraction, a leap of faith, and eventually the decision to embark on the unknown journey ahead of us together. In this episode of Office Hours, my wife, Ester Munt-Brooks, and I reflect on what we’ve learned over 35 years of choosing each other—from the risks we took early on, to why love is much more than a feeling. Drawing on the wisdom of Thomas Aquinas, we explore what it truly means to love—and how that understanding can transform every relationship.—Brought to you by:• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks—Where to find Ester Munt-Brooks: • Website: https://www.fevaloryalegria.org/ • YouTube: https://www.youtube.com/user/estermunt • Instagram: https://www.instagram.com/FAITHWITHJOYTALKS/ Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro Arthur and Ester’s love story The risks they took to give it a shot How Ester came to embrace marriage The next stage: Marriage and children St. Thomas Aquinas’s definition of love What’s coming up in future episodes on love The three big love lessons Q&A: Personalizing a morning routine for your needs Q&A: How to think about faith while dating Q&A: How having children impacts happiness Q&A: How to meet people in person —Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.arthurbrooks.com/the-meaning-of-your-life • Me
- Jun 29, 202645 min
Why Success Never Feels Like Enough
Do you find yourself chasing success, working long hours, doing far more than is required, and thinking about work all the time? Congratulations—you might be a workaholic. (There’s no trophy for this, by the way. I checked.)In this episode of Office Hours, I dig into what workaholism is, where it comes from, and why it can be so damaging to your happiness and relationships. We discuss the connection between work addiction and the belief that love has to be earned (which turns out to be a surprisingly ineffective strategy). There’s good news: I also share three practical steps you can take to break the cycle, become more present for your loved ones, and find the deeper sources of happiness, meaning, and connection that no promotion will ever give you.—Brought to you by:• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically-backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com —Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro Why workaholism is so destructive Work culture in Spain vs. the U.S. The three classic signs of workaholism Why people become workaholics Four more signs of work addiction Intrinsic rewards vs. extrinsic rewards A thought experiment about intrinsic and extrinsic rewards Where workaholism comes from How to break your work addiction—Step 1: Face the truth Step 2: Give what you most want to receive Step 3: Make plans to change Summary of the three steps Q&A: The grief of divorce vs. death Q&A: Coping with betrayal—Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness:<a href="http://themeaningofyou
- Jun 22, 202652 min
How to Beat Burnout
If you feel emotionally exhausted, cynical about your work, or like you’re no longer enjoying parts of the job you used to, you may be experiencing burnout.In this episode of Office Hours, I explain what burnout is, how psychologists define it, and what the research shows about its effects on the brain and body. We discuss the workplace conditions most likely to cause burnout, why some occupations experience it more than others, and the self-reinforcing cycle that makes even meaningful work feel draining.I also share five things employers can do to protect their employees from burnout and three practical ways individuals can create healthier boundaries between work and life so that each supports, rather than undermines, the other.—Brought to you by:• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur. • Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 20% off sitewide, 25% off Luxe Mattresses, and 30% off Elite Mattresses for their Fourth of July Sale. —Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro The origins of burnout Herbert Freudenberger’s definition of burnout What the research shows about burnout today The three signs of burnout and Arthur’s experience The physiology of burnout The 7 causes of burnout The occupations with the most burnout Five things employers can do to safeguard against burnout #1 way to fight burnout: Create space #2 way to fight burnout: Work only in defined hours #3 way to fight burnout: Work on your spiritual/philosophical life Why remote work is not the answer to burnout Recap: 3 ways to fight burnout Q&A: Coping with being a full-time caregiver Q&A: Adapting protocols to your life—Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: themeaningofyourlife.com• Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • A
- Jun 15, 202642 min
9 Rules for a Happier Vacation
Many people come home from vacation feeling disappointed. Not because the trip was bad, but because they expected it to do more than any vacation possibly can.In my previous episode on leisure, I discussed its importance to happiness and well-being. A vacation, done well, is really an opportunity to practice leisure more intentionally—whether that means a chance to reconnect with the people you love, lose yourself in nature or culture or read a book you've been meaning to for three years.In this episode of Office Hours, I share nine research-backed protocols that can help you return from time away feeling happier, more fulfilled, and genuinely restored. We discuss why anticipation is one of the most enjoyable parts of any trip, why shorter vacations may be better than longer ones, and how taking too many photos or posting on social media can pull you out of the very experience you're trying to enjoy.—Brought to you by:• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks —Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro America's culture of skipping vacations Vacation rule #1: Discern your motive Vacation rule #2: Savor the anticipation Vacation rule #3: Manage your expectations Vacation rule #4: Break your trip into vacation-ettes Vacation rule #5: Take fewer pictures Vacation rule #6: Don’t post Vacation rule #7: Leave work at home Vacation rule #8: Come home early Vacation rule #9: Brace yourself when you return Recap of the 9 vacation rules Q&A: Is music a distraction? Q&A: Using screens during meals and before sleep—Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: themeaningofyourlife.com• Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • Arthur’s newsletter: https://www.arthurbrooks.com/newsletter • The Happiness Scale: https://learn.arthurbrooks.com/the-happiness-scale • The Pursuit of Happiness with Arthur Brooks:<a hre
- Jun 8, 202642 min
How to Stop Dating the Wrong Person
Finding the right person is hard. Being attracted to the wrong one is just as common.In this episode of Office Hours, I explore why some people find themselves stuck in the same dating patterns over and over again, pursuing partners who are unavailable, manipulative, emotionally destructive, or struggling with addiction. I explain why attraction can override good judgment, why certain personality types are especially alluring, and how to learn from past mistakes and create healthier patterns in love.This episode focuses on choosing the right person in the first place. If you haven't yet listened to my episode, 3 Rules to Fall in Love and Stay in Love, I recommend it as a companion to this conversation. Together, they offer a roadmap for both finding love and building a lasting relationship.—Brought to you by:• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur —Where to find Arthur Brooks: • Website: https://arthurbrooks.com/• In-person Retreats: https://retreats.arthurbrooks.com/ • Newsletter: https://www.arthurbrooks.com/newsletter • X: https://x.com/arthurbrooks• Instagram: https://www.instagram.com/arthurcbrooks/• Facebook: https://www.facebook.com/ArthurBrooks/• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/• Email: officehours@arthurbrooks.com—Timestamps: Intro Why dating feels so difficult Dating Groundhog Day Attraction to unavailable people Substance abuse The Dark Triad How the Dark Triad reels you in Why we ignore red flags Dating strategy #1: Stop relying on others' judgment Dating strategy #2: Address your emophilia Dating strategy #3: Expand your time horizon Dating strategy #4: Don’t focus on looks and status Dating strategy #5: Look in the right place Dating strategy #6: Stop looking for your ex Dating strategy #7: Stop romanticizing doomed love Q&A: How to reconcile being on your phone to learn more Q&A: The value of fun leisure—Referenced: • The Meaning of Your Life: Finding Purpose in an Age of Emptiness: themeaningofyourlife.com• Meaning Membership: https://hub.arthurbrooks.com/the-meaning-membership • Arthur’s newsletter: https://www.arthurbrooks.com/newsletter • The
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About Office Hours with Arthur Brooks
I’m Arthur Brooks, a social scientist, professor at the Harvard Kennedy School and Harvard Business School, and columnist at The Atlantic. I write, speak, and teach about the science of human happiness, blending neuroscience, behavioral science, philosophy, and religion for insights on how to live better, and be happier. Each week on Office Hours, you’ll get a glimpse into the cutting edge research on happiness, and explore how you can use it to improve your life—and share what you learn with those you love.
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