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The Science of Happiness: Daily Summaries Delivered
by PRX and 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.
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- 3 days ago9 min
Happiness Break: A Practice In Appreciating Your Friends
Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.How To Do This Practice: Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw. Bring a friend to mind: Think of someone who has become an important part of your life. Remember how they’ve known you: Reflect on the stories, experiences, and versions of yourself that this person has witnessed. Notice the ordinary moments: Bring to mind a laugh, conversation, meal, road trip, or small gesture that captures your friendship. Feel your gratitude: Let yourself appreciate what it means to be seen, remembered, supported, and accepted by a friend. Consider how you can show you care: Think of one small way you can tend to the friendship, whether by reaching out, checking in, or simply telling them you appreciate them. Scroll down for a transcription of this episode.Today’s Guide:ALEX ELLE is a breathwork coach, author and restorative writing teacher.www.alexelle.com/aboutRelated Happiness Break episodes:A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2cOur Deep Interconnectedness: https://tinyurl.com/y2epxyxnMaking Space for You, with Alex Elle: https://tinyurl.com/45arsb76Related Science of Happiness episodes:Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtvThe Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5We’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/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/mvhnrk5b
- 1 weeks ago26 min
How Smell Shapes Memory
Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, emotion, and our environment and we explore how paying attention to the scents around us can bring us back into our bodies and help us feel more connected to the present moment. How To Do This Practice: Step outside: Spend 10–15 minutes somewhere you can notice natural scents, such as a park, garden, or neighborhood. Breathe through your nose: Take a few slow breaths in through your nose and notice the scents carried in the air. Pay attention: Notice what catches your attention; don’t be concerned with trying to identify smells Follow your curiosity: Move toward different plants, trees, flowers, or other natural elements and see how their scents change. Notice what comes up: Pay attention to any memories, emotions, or sense of place that a particular scent evokes. Stay present: Take a moment to appreciate the experience and notice how you feel after giving your sense of smell your full attention. Scroll down for a transcription of this episode.Today’s Guests:SAMIN NOSRAT is a chef, TV Host, and best selling author of the book "Salt, Fat, Acid, Heat."ciaosamin.comLUCIA JACOBS is a Professor Emerita of Psychology at UC Berkeley. psychology.berkeley.edu/people/lucia-f-jacobsRelated Science of Happiness episodes:What Humans Can Learn From Trees: https://tinyurl.com/48te84psAre You Remembering the Good Times: https://tinyurl.com/ysbwrnr4An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbcRelated Happiness Break episodes:How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpmThe Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/368p4u5v
- 2 weeks ago8 min
Happiness Break: A Meditation on the Uniqueness of Your Voice
In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors.How To Do This Practice: Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. Focus on Your Breath: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases: Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. Close with Gratitude: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes. Today’s Happiness Break host:CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United. Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6mRead her book here: https://tinyurl.com/3byby84bRelated Happiness Break episodes:A Meditation on Original Love: https://tinyurl.com/5u298cv4Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5Where Did You Come From: https://tinyurl.com/2y9uyjj6Related Science of Happiness episodes:How to Show Up For Yourself: https://tinyurl.com/56ktb9xcHow to Tune Out The Noise: https://tinyurl.com/4hhekjuh How to Feel Better About Yourself: https://tinyurl.com/42fn62a2Follow us on Instagram: @ScienceOfHappinessPodWe’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/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/5fdce47a
- 3 weeks ago25 min
How to Protect Your Brain as You Age
What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuroplasticity, along with practices like memory exercises, stress reduction, sleep, exercise, and finding a sense of purpose, can support brain health as we age. How to Remember Where You Parked: Pause before you walk away: Take a moment to look at your car and notice your surroundings. Identify your location: Pay attention to the floor, row, section, level, or nearby landmarks. Create a funny image: Turn the location into a memorable mental picture. For example, if you’re parked in section 4B, imagine four bears sitting inside your car. Make it vivid: The sillier, stranger, or more ridiculous the image, the better. Let yourself have fun with it. Take a mental snapshot: As you walk away, look back at your car and surroundings and imagine the funny scene there. Use the image to find your car: When it’s time to leave, bring the funny image back to mind and use it to recall your section, floor, or location. Scroll down for a transcription of this episode.Today’s Guests:CRYSTAL LEWIS works with high school students in Washington State, supporting them both in and out of the classroom. DR. MAJID FOTUHI is a neuroscientist, author, and professor at the Johns Hopkins Mind Brain Institute. Learn more about Dr. Majid Fotuhi: https://drfotuhi.com/Related Science of Happiness episodes:What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawnAre You Remembering the Good Times: https://tinyurl.com/ysbwrnr4The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5Related Happiness Break episodes:The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2xA Meditation on the Uniqueness of Your Own Voice: https://tinyurl.com/36x3fbk7The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/547b3ax4
- Sep 3, 20264 min
Happiness Break: Tap into the Joy That Surrounds You
Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.How To Do This Practice: Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths. Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it. Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy. Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness. Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.” Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. Learn More about Anushka: https://www.anushkaf.orgRelated Happiness Break episodes:How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2xRelated Science of Happiness episodes:How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9sAre You Remembering the Good Times: https://tinyurl.com/ysbwrnr4The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5We’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/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/mu72mna9
- Sep 2, 202637 min
Sidedoor: Writing on the Wall
Scroll down for a transcription of this episode.From the time we are old enough to hold a crayon, it feels instinctive to draw on the wall. But for MISS CHELOVE—also known as Cita Sadeli—this instinct became a calling. Through bold color and layered symbolism, she transforms everyday public spaces into deeply personal statements, inspiring some passers-by to wonder: what is the role of the public artist? And how can public art both reflect and shape a community's identity?Transcription: https://tinyurl.com/yn8pfnve
- Aug 27, 202624 min
Talk To A Stranger—It’s Good For You
We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out.Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. On this episode of The Science of Happiness, learn how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection.How To Do This Practice: Notice an opportunity: Throughout your day, look for moments when you’re near someone you don’t know—a person on public transit, in line at a coffee shop, or walking through your neighborhood. Put away your phone: Create a little more space for connection by taking out your earbuds or putting your phone away, rather than using it to avoid interacting with the people around you. Take the first step: When you notice an opportunity, say hello, introduce yourself, or ask a simple question. You don’t need the perfect opening—just get the conversation started. Ask a follow-up question: Show genuine curiosity about the other person. Ask about something they’ve mentioned and let the conversation unfold naturally. Share something about yourself: Connection goes both ways. Offer a little about your own experiences, interests, or perspective so the conversation becomes a two-way exchange. Try it again: Pay attention to how you feel afterward, then look for another opportunity to connect. Treat it as an experiment and practice making small choices that bring you closer to the people around you. Scroll down for a transcription of this episode.Today’s Guests:CHRIS FUJINAKA HEIN is a community organizer in the Bay Area and a coordinator at a Japanese cultural senior center.NICHOLAS EPLEY is the John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business.Learn more about Nicholas Epley here: https://www.nicholasepley.com/Related Science of Happiness episodes:Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtvRelated Happiness Break episodes:A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2cOur Deep Interconnectedness: https://tinyurl.com/y2epxyxnMessage us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription:
- Aug 20, 20268 min
Happiness Break: A Practice In Moving Through Stress
Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress.How To Do This Practice: Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable. Connect with your body: Bring your attention inward and notice how your body, mind, and heart feel in the present moment. Release tension: Inhale as you gently shrug your shoulders toward your ears, then exhale as you relax and release them. Move with your breath: Inhale as you reach your arms overhead, then exhale as you gently bend from side to side, noticing the sensations in your body. Breathe into your belly: Place one hand on your belly and notice it expand as you inhale and relax as you exhale, following the natural rhythm of your breath. Pause and notice: Return to your natural breathing and take a moment to notice how your body and mind feel before continuing with your day. Scroll down for a transcription of this episode.Today’s Happiness Break Guide:JONATHAN RELUCIO is a trauma-informed yoga and meditation teacher with 20 years of experience in community organizing, social services, training, and leadership development.Learn more about Jonathan here: https://www.jonathanrelucio.com/Related Happiness Break episodes:Embodying Resilience: https://tinyurl.com/3d2ma8twVisualizing Your Purpose: https://tinyurl.com/mwze59jxThe Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2xRelated Science of Happiness episodes:How To Feel Better About Yourself: https://tinyurl.com/3jave7h2What To Do When Stress Takes Over: https://tinyurl.com/yxf3jawnThe Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5We’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/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/3v9rapra
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About The 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.
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