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Explorez tous les épisodes du podcast The Happiness Lab with Dr. Laurie Santos

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Are You Taking Fun Seriously Enough?09 nov. 202600:39:29

Between work, family, and our never-ending to-do lists, finding time for fun can feel like a luxury. But what if having fun isn't just a nice bonus in life — what if it's essential to our happiness, our health, and even our ability to make the world a better place?

In this live conversation from the Aspen Ideas Festival, Dr. Laurie is joined by science journalist Catherine Price and psychologist Elizabeth Dunn to explore why we should all be taking fun more seriously.

Experts Mentioned 

  • Catherine Price, health and science journalist
  • Elizabeth Dunn, Professor of Social Psychology at the University of British Columbia
  • Charles Duhigg, Pulitzer Prize-winning author
  • Bill Nye, science communicator 
  • Ross Gay, poet, essayist, and Professor of English at Indiana University Bloomington

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AI Is the New Social Media. Can We Protect Kids This Time?02 nov. 202600:43:46

We’re still reckoning with the effects of social media on young people’s mental health. Now, with artificial intelligence rapidly becoming part of our everyday lives, we’re at risk of making the same mistakes all over again.

In this live conversation from SXSW EDU, Dr. Laurie is joined by Bruce Reed — head of AI at Common Sense Media and former White House deputy chief of staff — to explore how social media and AI are shaping young people’s happiness and wellbeing, and what parents, educators, and policymakers can do to help kids thrive in an increasingly AI-driven world.

Experts Mentioned:

  • Jean Twenge, Professor of Psychology at San Diego State University
  • Bruce Reed, Head of AI at Common Sense Media
  • Catherine Price, science journalist 
  • Vivek Murthy, former Surgeon General of the United States
  • Cass Sunstein, Professor at Harvard Law School
  • Elizabeth Dunn, Professor of Psychology at the University of British Columbia
  • Nicholas Epley, Professor of Behavioral Science at the University of Chicago Booth School of Business
  • Michael Inzlicht, Professor of Psychology at the University of Toronto
  • Mihaly Csikszentmihalyi, Professor of Psychology and Management at Claremont Graduate University and “the father of flow”
  • Robyn Koslowitz, clinical psychologist and parenting educator
  • David Yeager, Professor of Psychology at the University of Texas at Austin
  • Jonathan Haidt, Professor of Business and Society at New York University 
  • Kristin Neff, Associate Professor of Educational Psychology at the University of Texas at Austin
  • Jamil Zaki, Professor of Psychology at Stanford University

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The Unexpected Science of Cats and Happiness26 oct. 202600:46:22

Cats have a reputation for being aloof, independent, and sometimes downright indifferent to their human companions. But what if we've been getting cats all wrong?

In honor of National Cat Day, Dr. Laurie is joined by cat behavior expert Dr. Kristyn Vitale to explore the surprising science of our relationships with cats. They unpack what cats really think about their human caregivers, how our feline friends can boost our happiness and wellbeing, and what we can do to make their lives happier, too.

Experts Mentioned:

  • Kristyn Vitale, Certified Applied Animal Behaviorist and internationally recognized expert in cat behavior and the cat-human relationship
  • John Bowlby, psychiatrist, psychoanalyst, and founder of attachment theory
  • Mary Ainsworth, developmental psychologist and creator of the Strange Situation assessment
  • Harry Harlow, University of Wisconsin-Madison researcher and former director of their Primate Laboratory 
  • Karen McComb, Emeritus Professor of Animal Behaviour and Cognition at the University of Sussex 
  • Wendy Berry Mendes, Professor of Psychology at Yale University
  • Mikel Maria Delgado, animal behavioural scientist 

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Why Happiness Experts Still Struggle to Be Happy with Dr. Ethan Kross19 oct. 202600:52:47

You might assume that people who study happiness for a living have it all figured out. But even happiness experts struggle to follow their own advice. They know the science behind feeling happier, managing difficult emotions, and building healthier habits — but putting that knowledge into practice is another story. Why is it so hard to do the things we know are good for us?

In a live conversation recorded at SXSW, Dr. Laurie gets personal with her good friend, psychologist Ethan Kross, about the times they've struggled to practice what they preach. Together, they explore the psychological biases that can get in our way and share science-backed strategies for managing difficult emotions, building better habits, and turning that knowledge into action.

Experts Mentioned:

  • Ethan Kross, Professor of Psychology at the University of Michigan 
  • Tamar Gendler, Professor of Philosophy and Dean of the Faculty of Arts and Sciences at Yale University 
  • Gabriele Oettingen, Professor of Psychology at New York University and the University of Hamburg
  • Carey Morewedge, Professor of Marketing at Boston University 
  • Christina Maslach, Professor Emerita of Psychology at the University of California, Berkeley
  • Kristin Neff, Associate Professor of Educational Psychology at the University of Texas at Austin

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What Gets Lost When We Text Instead of Talk with Dr. Nick Epley12 oct. 202600:44:59

For most of human history, we only had one way to talk to one another: our voices. Today, we have more ways to communicate than ever before. We can text, call, send a video message, reach out over social media, et cetera. And we often choose whichever option seems easiest or least awkward. But research suggests that how we choose to communicate matters much more than we realize and can have a surprising impact on how well we understand one another and how connected we feel.

In a live conversation recorded at the World Happiness Summit at SXSW, Dr. Laurie speaks with psychologist Nick Epley about the common mistakes we make when communicating in the modern world — and the small changes that could help us connect more meaningfully with the people around us. His new book, A Little More Social, is available now.

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Finding the Magic in Everyday Life with Thoreau and Eric Weiner05 oct. 202600:33:49

As we move through our busy lives, it’s easy to stop noticing the tiny, beautiful things all around us. But rediscovering the sense of wonder we had as children might not only bring us more joy — it could also help us better navigate life’s hardest moments.

Dr. Laurie explores that idea with traveling philosopher and former NPR correspondent Eric Weiner, author of The Socrates Express: In Search of Life Lessons from Dead Philosophers. Eric shares what he’s learned from walking in the footsteps of Henry David Thoreau, including how the 19th-century philosopher can help us live better in the modern day and see beauty in the things we usually overlook.

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Want More Joy? Try Taking Yourself Less Seriously with Comedian Chris Duffy28 sept. 202600:45:58

When we’re exhausted, overworked, or just going through a difficult time, our instinct is often to put our heads down and simply focus on getting through it. But those serious moments may actually be when we benefit from a little silliness and absurdity the most.

Laurie explores the science of humor with comedian Chris Duffy, host of How to Be a Better Human and author of the new book Humor Me: How Laughing More Can Make You Present, Creative, Connected, and Happy. Chris shares what he’s learned about how to find humor in almost any situation — and how embracing the funny can improve our wellbeing in surprising ways.

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Small Steps to Happiness: The Science of Mindful Living with Laurie Santos | From The One You Feed25 sept. 202601:06:58

Today we're sharing author Eric Zimmer’s interview with Dr. Laurie on The One You Feed podcast. 

In this episode, Dr. Laurie Santos discusses the importance of taking small steps to happiness and the science of mindful living. She reminds us that happiness is not a destination, but a practice. By understanding the science behind well-being and implementing small, consistent changes, we can learn how to apply these insights to our own lives to find greater joy and fulfillment.

Key Takeaways:

  • Embrace the power of small, consistent actions in shaping our happiness
  • Understand how our environment and social connections influence our behavior
  • Learn the common misconceptions about what truly makes us happy
  • Discover strategies for overcoming loneliness and building meaningful connections

If you like what you hear, find The One You Feed wherever you get podcasts.

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Why Smaller Goals Can Lead to Bigger Changes with Eric Zimmer21 sept. 202600:47:54

Most of us are familiar with this frustrating pattern: you set a goal, start off strong, but then lose motivation and end up right back at square one. Why does it seem so hard to change — even when you have a plan in place? Turns out, you may be aiming too high, too soon.

Laurie breaks down the science behind this pattern with Eric Zimmer, host of the award-winning podcast “The One You Feed” and author of the new book How A Little Becomes A Lot: The Art of Small Changes for a More Meaningful Life. Eric spent years struggling to overcome a heroin addiction before eventually turning his life around. He explains why lasting change often comes from making consistent progress in the right direction rather than attempting one dramatic transformation, and shares what he’s learned about building momentum, overcoming setbacks, and finally reaching the goals we’ve been striving for.

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A Neuroscientist’s Guide to Changing Your Brain with Dr. Richard Davidson14 sept. 202600:36:23

Your brain is changing all the time, whether you realize it or not. Everything from your hobbies and chores to the media you consume can physically shape it. So how can you make sure it’s changing in ways that actually serve you?

Laurie speaks with neuroscientist Dr. Richard Davidson, whose decades of work with the Dalai Lama helped pioneer the scientific study of meditation. Drawing on research with Buddhist monks, stressed-out school teachers, and others, Richie explains why psychological flourishing is a skill we can train, and how simple practices involving awareness, connection, insight, and purpose can help us become more resilient, focused, and fulfilled. His new book, Born to Flourish, is out now.

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Stop Doing Things the Hard Way with Dr. Angela Duckworth07 sept. 202600:58:13

When we’re struggling to reach a goal, most of us assume the answer is to buckle down and try harder. But what if all that white-knuckling is actually making things more difficult than they need to be?

Dr. Laurie speaks with psychologist Angela Duckworth, best known for her groundbreaking work on grit, about a surprising new approach to achievement. In her new book, Situated: Find the People and Places That Bring Out Your Best, Angela explains why changing what’s around us can sometimes be more effective than trying to change ourselves.

Experts Mentioned:

  • Angela Duckworth, Professor of Psychology at the University of Pennsylvania 
  • Lee Ross, Professor of Psychology at Stanford University 
  • Richard Nisbett, Professor Emeritus of Psychology at the University of Michigan 
  • James Gross, Professor of Psychology at Stanford University 
  • Adrian Ward, Associate Professor of Marketing at University of Texas at Austin
  • Joseph Henrich, Professor of Biological Anthropology and Professor of Human Evolutionary Biology at Harvard University
  • Bob Bowman, Director of Swimming and Diving and Head Men’s Coach at University of Texas at Austin
  • Martin Seligman, Professor of Psychology at the University of Pennsylvania
  • Anders Ericsson, Professor of Psychology at Florida State University
  • Walter Mischel, Professor Emeritus of Psychology at Columbia University
  • Reinhold Niebuhr, Protestant theologian
  • Viktor Frankl, Austrian psychiatrist and neurologist

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The Life-Changing Power of a Sabbatical17 août 202600:48:31

It’s hard to focus on wellbeing when we’re expected to work nonstop until retirement. Taking a break from time to time should be a given, not a privilege.

Dr. Laurie works in one of the few industries that recognizes the importance of extended time off. As she begins her own year-long sabbatical from Yale, we’re revisiting her conversation with DJ DiDonna, author of Big Time Off, about what can happen when we step away from work for more than just a vacation.

DJ breaks down how to manage the biggest barriers to taking a sabbatical, from money and workplace optics to family responsibilities. He also explains why extended time off can help us recover from burnout, rethink our routines, and experiment with different versions of ourselves.

Whether you’re contemplating months away or just fantasizing about turning off your email, this episode makes the case that sometimes the best way to move forward is to stop for a while.

Experts Mentioned:

  • DJ DiDonna, Senior Lecturer of Business Administration at Harvard Business School

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You're Actually Not Bothering People Enough10 août 202600:26:05

Most of us hate asking for favors. We worry about being a burden, coming across as needy, or facing rejection for asking too much. But what if our fear of bothering people is stopping us, and the people around us, from becoming happier?

Dr. Laurie explores why our instincts about asking for help are usually wrong. She speaks with psychologist Nicholas Epley about why asking others for help can actually make them like us more. And author and entrepreneur Jia Jiang shares how 100 days of asking for outlandish favors totally transformed his life.

Experts Mentioned:

  • Nicholas Epley, Professor of Behavioral Science at the University of Chicago Booth School of Business
  • Jia Jiang, author, entrepreneur, and expert in “rejection therapy”

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Why Being Alone Might Be Better Than You Think03 août 202600:46:05

In recent years, we've heard a lot of unsettling news about the loneliness epidemic and the dangers of social isolation. But could all this talk about loneliness paradoxically be making the problem... worse?

Dr. Laurie unpacks what we get wrong about loneliness. Along the way, she speaks with historian Fay Bound-Alberti about why loneliness, as we think of it today, is a surprisingly modern phenomenon. Psychologist Micaela Rodriguez explains why we often confuse loneliness with being alone — and why learning to enjoy solitude can actually make us less lonely. And writer Emma Gannon shares practical tips for embracing the joy of your own company.

Laurie discovers why spending time alone is a skill, and how getting better at it can help us regulate our emotions, spark creativity, and strengthen our connections with others.

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Winning the Lottery Could Ruin Your Life27 juil. 202600:41:48

What would it take to make you happier? A raise? A promotion? Getting into your dream school? Winning the lottery? It turns out that we’re surprisingly bad at predicting how these events will actually make us feel. When they do make us happier, research shows that the highs won’t last as long as we expect. The good news is that the lows won't last as long as we expect either. We're just as bad at predicting how life's setbacks will affect us.

Dr. Laurie speaks with Harvard psychologist Daniel Gilbert about why our minds exaggerate the emotional impact of life’s biggest events. She also hears from psychotherapist Clay Cockrell about why extreme wealth often comes with misery, and from writer Rafaella Gunz and Army veteran J.R. Martinez about their journeys toward happiness and meaning after experiences they once thought would ruin their lives.

Experts Mentioned:

  • Daniel Gilbert, Professor of Psychology at Harvard University
  • Clay Cockrell, Licensed Clinical Social Worker and Psychotherapist 
  • Daniel Kahneman, Professor of Psychology, Emeritus, and Professor of Psychology and Public Affairs, Emeritus at Princeton University
  • Angus Deaton, Professor of International Affairs, Emeritus, and Professor of Economics and International Affairs, Emeritus at Princeton University
  • Matthew Killingsworth, Senior Fellow at The Wharton School, University of Pennsylvania
  • Rafaella Gunz, writer and social worker 
  • J.R. Martinez, Army veteran, actor, author, and podcast host

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Men Don’t Just Need Friends. They Need Bromance.20 juil. 202600:43:49

Men today are spending less time with friends, and many have no close friendships at all. Research shows that this lack of social connection can lead to serious long-term consequences for men's mental and physical health. The answer isn’t just more social interaction. Guys need something deeper: bromance.

Dr. Laurie speaks with actor, director, and author Andrew McCarthy about his book, Who Needs Friends: An Unscientific Examination of Male Friendship Across America, and what he learned after reconnecting with the men who shaped his life. She also talks with Harvard behavioral scientist Todd Rogers about why sports fandom can be a surprisingly powerful way for men to build deeper relationships.

Experts Mentioned:

  • Andrew McCarthy, actor, director, and author
  • Todd Rogers, Professor of Public Policy at Harvard Kennedy School
  • Julianne Holt-Lunstad, Professor of Psychology and Neuroscience and Director of the Social Connection & Health Lab at Brigham Young University
  • Michael Norton, Professor of Business Administration at Harvard Business School
  • Sara Algoe, Professor of Psychology at the University of North Carolina at Chapel Hill

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Forget Small Talk: Go Deep Instead13 juil. 202600:37:37

Most of us default to small talk. It's polite, familiar, and feels like the safest way to start a conversation. But it may also be one of the biggest barriers to genuine connection.

Dr. Laurie speaks with author and metal-health advocate Claire Eastham about her month-long experiment replacing small talk with deeper conversations while living with social anxiety.  She also chats with psychologist Nicholas Epley about why going deeper often scares us, what research reveals about opening up, and what happens when you tell a stranger about the last time you cried.

Experts Mentioned:

  • Claire Eastham, author, blogger, and mental-health advocate
  • Nicholas Epley, Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business
  • Arthur Aron, Professor of Psychology at the State University of New York at Stony Brook 
  • Elaine Aron, psychologist and author 

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What We Still Get Wrong About Happiness (Live at Dartmouth)06 juil. 202600:50:11

In this special live episode, Dr. Laurie takes the stage at Dartmouth College for a conversation with happiness historian Darrin McMahon.

Together, they break down some of the biggest misconceptions about happiness in modern life, discuss the most effective (and often counterintuitive) ways to improve our wellbeing, and explore how smartphones, AI, and other new technologies may shape happiness in the years ahead.

Experts Mentioned: 

  • Darrin McMahon, Professor of History at Dartmouth College
  • Martin Seligman, Professor of Psychology and Director of the Positive Psychology Center at the University of Pennsylvania
  • Lorraine Siggins, Director Emeritus of Mental Health and Counseling for Students at Yale Health
  • Ashley Whillans, Associate Professor of Business Administration at Harvard Business School
  • Sonja Lyubomirsky, Professor of Psychology at the University of California, Riverside
  • Carey Morewedge, Chair of the Marketing Department at Boston University’s Questrom School of Business
  • Gabriele Oettingen, Professor of Psychology at New York University and the University of Hamburg
  • David Blanchflower, Professor of Economics at Dartmouth College
  • Jean Twenge, Professor of Psychology at San Diego State University
  • Jonathan Haidt, Professor of Ethical Leadership and Professor of Business & Society at New York University Stern School of Business
  • Elizabeth Dunn, Professor of Psychology at the University of British Columbia
  • Manoush Zomorodi, journalist, podcast host, and author
  • Robert Putnam, Professor Emeritus of Public Policy at Harvard University
  • Kostadin Kushlev, Associate Professor of Psychology at Georgetown University
  • Catherine Price, journalist and author 
  • Michael Inzlicht, Professor of Psychology at the University of Toronto, with a cross-appointment in the Rotman School of Management
  • Adam Smith, Scottish economist and philosopher
  • Erzo Luttmer, Professor of Economics at Dartmouth College
  • Jan-Emmanuel De Neve, Professor of Economics and Behavioural Science and Director of the Wellbeing Research Centre at the University of Oxford

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Why the “Pursuit of Happiness” Is a Bad Idea29 juin 202600:46:36

The “pursuit of happiness” is one of America’s founding ideals. But what if chasing happiness is actually making us feel worse?

In honor of the 250th anniversary of American independence, Dr. Laurie travels to Independence Hall in Philadelphia to explore what Thomas Jefferson and the founders really meant by “the pursuit of happiness” — and how that idea has changed over time.

She speaks with historian Darrin McMahon and psychologist Iris Mauss about Americans’ unique relationship with happiness, why striving for it can sometimes backfire, and why the best path to a good life may involve focusing less on ourselves and more on other people.

For more content about the Declaration of Independence, and what we get wrong about it, check out the new Pushkin show, First America. Find First America wherever you get podcasts.

Experts Mentioned:

  • Darrin McMahon, David W. Little Class of 1944 Professor of History at Dartmouth College
  • Iris Mauss, Professor of Psychology at UC Berkeley and Director of the Emotion and Emotion Regulation Lab 
  • Lahnna Catalino, Associate Professor of Psychology at Scripps College
  • Birgit Koopmann-Holm, Associate Professor of Psychology at Santa Clara College of Arts and Sciences

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Why “No Regrets” Is Bad Advice22 juin 202600:30:57

We’ve all had moments we wish we could do over: the relationship we stayed in too long, the opportunity we didn’t take, the thing we said that we can’t unsay. Regret can feel awful. So it’s no surprise that “no regrets” has become a popular life motto. But what if regret isn't actually the enemy?

In this episode from The Happiness Lab archives, Dr. Laurie explores the surprising science of regret with authors Daniel Pink and Liz Fosslien. Together, they explain why our biggest regrets can reveal what we value most, help us make better decisions, and even point us toward a happier future.

If you've ever found yourself stuck replaying an old mistake, this episode offers a more productive way to look back.

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Are Kids Today Really Worse Off?15 juin 202600:43:08

We hear a lot about rising rates of anxiety, depression, and fragility among kids today. But when Harvard researcher Alexis Redding uncovered a forgotten trove of interviews with college students from the 1970s, she found something surprising: their emotional struggles and developmental challenges sounded nearly identical to those of students today.

Dr. Laurie also talks with psychologist Adam Mastroianni about why our minds are so quick to believe that young people are getting worse over time. Together, they explore what we get wrong about “kids these days,” and how historical perspective can help us respond to young people with a little more compassion.

Experts Mentioned: 

  • Alexis Redding, developmental psychologist and Co-Chair of Higher Education at the Harvard Graduate School of Education
  • William Perry, professor of education at the Harvard Graduate School of Education
  • Adam Mastroianni, writer and social psychologist
  • Nancy Hill, Charles Bigelow Professor of Education at the Harvard Graduate School of Education

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The Surprising Case for Oversharing08 juin 202600:39:01

We’re kicking off a new season of The Happiness Lab with some happiness hot takes — bold claims that challenge conventional wisdom about what it really takes to feel happier. Today's hot take is all about oversharing.

We’re usually told that revealing too much is cringe-worthy. That it demonstrates social ignorance. That when it comes to overly personal information, save it for your therapist, because less is usually more.

Dr. Laurie argues that revealing more than feels comfortable can actually strengthen our social connections and boost our wellbeing. She speaks with Harvard Business School professor Leslie John, author of Revealing, about why TLI (too little information) is often more dangerous than TMI, and chats with University of Chicago psychologist Nick Epley, author of A Little More Social, about what “embracing the cringe” can teach us about connection, vulnerability, and trust. 

Together, they explore the line between sharing and oversharing, and explain why what feels like “too much information” is often just information.

Experts Mentioned: 

  • Leslie John, James. E. Burke Professor of Business Administration at Harvard Business School
  • Nick Epley, 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
  • Bronnie Ware, author and palliative carer 

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How to Feel Happier in Your Body with Jessamyn Stanley01 juin 202600:34:46

As summer begins, many of us are bombarded with messages about how our bodies aren't good enough. But what if we embraced movement not out of self-criticism or shame, but self-compassion?

To close out our series on how to spring clean your wellbeing, we're revisiting a powerful conversation from The Happiness Lab archives featuring Jessamyn Stanley, author of Every Body Yoga: Let Go of Fear, Get On the Mat, Love Your Body. Dr. Laurie explores how body shame warps our relationship with exercise — and how to rediscover the joy of moving our bodies.

If you've ever treated exercise like punishment, this episode offers a happier, kinder way to move through the world. 

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What Your Negative Emotions Are Trying to Tell You25 mai 202600:45:43

Negative emotions like sadness, anger, guilt, and anxiety can feel overwhelming. But what if those uncomfortable feelings aren’t problems to fix, but signals worth listening to?

As part of our series on how to spring clean your wellbeing, Dr. Laurie revisits a conversation with Harvard Medical School psychologist Susan David, author of Emotional Agility. Together, they discuss why bottling up difficult feelings doesn’t work, why brooding can keep us stuck, and what our individual emotions are actually trying to tell us about our lives and relationships.

If you’ve ever tried to bury a bad feeling, this episode offers a more effective approach to emotional healing.

Experts Mentioned:

  • Susan David, Harvard Medical School psychologist a
  • Viktor Frankl, psychiatrist, neurologist, and founder of logotherapy

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The Hidden Beliefs That Shape Your Happiness with Shawn Achor18 mai 202600:43:05

Our beliefs shape more than we realize. They influence what we notice, how we respond to setbacks, how connected we feel to others, and whether we take action to improve our lives. 

As part of our series on how to spring clean your wellbeing, Dr. Laurie sits down with happiness expert Shawn Achor, author of The Power of Beliefs, to explore how our beliefs about time, work, relationships, and self-worth shape happiness, success, and long-term wellbeing.

And if some of your beliefs are holding you back, Shawn shares practical ways to start shifting them. Plus, we learn one delightful fact about fireflies.

Experts Mentioned:

  • Shawn Achor, positive psychology researcher and author 
  • Richard Wiseman, professor of the public understanding of psychology at the University of Hertfordshire
  • Henry Beecher, anesthesiologist at Harvard Medical School who pioneered research on the placebo effect 

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The Art of Doing Nothing11 mai 202600:35:17

Struggling to find free time? Feeling constantly busy or burned out? This episode is for you. Dr. Laurie explores the science behind “time famine,” the nagging sense that there’s never enough time in the day.

Writer Tom Hodgkinson, author of How to Be Idle, makes a provocative case that doing nothing (napping, daydreaming, even staring out the window) isn’t laziness, but a powerful path to greater happiness and creativity.

Plus, Harvard professor Ashley Whillans explains why we keep prioritizing money over time and what that trade-off is really costing us.

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What Screen Time Is Really Doing to Your Body with Manoush Zomorodi04 mai 202600:45:34

We hear a lot about how screens affect our mental health, but time spent on computers and smartphones is having just as much of an impact on our physical health — from brain fog and weakened core muscles to changes in our posture, our sleep, and even the shape of our eyes.

As part of our series on spring cleaning your wellbeing, Dr. Laurie sits down with journalist and podcast host Manoush Zomorodi, author of Body Electric, to explore how modern tech habits are affecting us physically, and what steps we can take to protect our health in a world where screens aren’t going away anytime soon.

Experts Mentioned:

  • Manoush Zomorodi, journalist, author, and host of NPR's TED Radio Hour
  • Dr. Keith Diaz, exercise physiologist and Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center
  • Dr. Maria Liu, Professor of Clinical Optometry at UC Berkeley and founder of the Myopia Control Clinic
  • Dr. Rick Neitzel, Associate Professor of Environmental Health Sciences at the University of Michigan 
  • Dr. Peter Strick, Thomas Detre Professor and Chair of Neurobiology at the University of Pittsburgh
  • Dr. Sahib Khalsa, psychiatrist and neuroscientist at UCLA 

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Why More Stuff Doesn’t Make You Happier27 avr. 202600:26:16

Buying something new can trigger a rush of dopamine, leading to a momentary boost in happiness. But the rush is fleeting, and over time, our possessions can end up weighing us down more than they lift us up.

As part of our series on spring cleaning your wellbeing, Dr. Laurie explores why material things so often fail to make us happier, and why experiences are usually a better investment in our long-term wellbeing. Along the way, she talks with psychologist Bruce Hood, researcher Amit Kumar, and writer Cait Flanders, who reflects on the psychological benefits of shifting from a maximalist lifestyle to a minimalist one.

If you’ve ever wondered whether it’s actually worth the time and effort to clean out your closet, this episode offers some answers.

Experts Mentioned:

  • Bruce Hood, professor of developmental psychology in society at the University of Bristol
  • Amit Kumar, assistant professor of marketing and psychology at the University of Texas at Austin
  • Cait Flanders, author of The Year of Less and Adventures in Opting Out
  • Richard Easterlin, economist and professor at the University of Southern California, originator of the Easterlin Paradox

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Your Environment Affects Your Happiness More Than You Think with Dr. Leidy Klotz20 avr. 202600:37:40

Our surroundings affect our happiness in ways we often don’t notice. The layout of a room, the amount of clutter in our home, and even small changes to lighting can shape our mood, focus, and relationships.

As The Happiness Lab continues its spring cleaning series, Dr. Laurie sits down with University of Virginia Professor Leidy Klotz, author of In a Good Place, to explore the hidden ways our spaces shape our inner lives. Why do certain places make us feel calm, connected, and grounded, while others leave us distracted or drained?

From creating more connection at home to using our surroundings to remember loved ones we’ve lost, these practical ideas will refresh your space and your wellbeing.

Experts Mentioned:

  • Leidy Klotz, professor of engineering and architecture at the University of Virginia
  • Nelson Mandela, anti-apartheid activist and former president of South Africa
  • Jane Jacobs, writer and urban activist

Resources Mentioned:

Related Episodes:

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How to Break Up with Your Bad Habits13 avr. 202600:33:22

Breaking bad habits often feels like a test of willpower. We tell ourselves we’ll stop scrolling, eat better, or exercise more — and then fall right back into the same routines. So why is lasting change so hard?

As part of our spring cleaning series, we’re revisiting a powerful episode from The Happiness Lab archives that reveals a surprising truth about behavior change: it’s not about willpower at all. Dr. Laurie Santos sits down with psychologist Wendy Wood to explore what the science of habits really says about why we get stuck — and how we can finally change.

Along the way, we hear the remarkable story of American soldiers in Vietnam who abruptly overcame heroin addiction after returning home, offering a powerful clue about how habits really work. If you’re looking to break a bad habit or build a better one, this episode shows how small changes to your environment can make lasting change feel almost automatic.

Experts Mentioned:

  • Wendy Wood, Provost Professor of Psychology and Business, University of Southern California.
  • Dr. Richard Ratner, Clinical Professor of Psychiatry and Behavioral Health, George Washington School of Medicine and Health Sciences

Resources Mentioned:

Related Episodes:

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Why It Hurts to Hold a Grudge — and How to Let Go with Dr. Fred Luskin06 avr. 202600:38:55

Forgiveness might sound simple, but it's hard to let go of the anger that comes with being deeply hurt. Grudges, bitterness, and frustration with life’s unfairness can quietly build up over time and take a real toll on our mental and physical health.

As The Happiness Lab kicks off a new season on spring cleaning your wellbeing, Dr. Laurie sits down with psychologist Dr. Fred Luskin, director of the Stanford University Forgiveness Project, to explore what research says about forgiveness. Why is letting go of resentment so much harder than it sounds? And what does it really mean to forgive someone?

Plus, we revisit a powerful story from the archives that shows what forgiveness can look like in the face of profound loss and why it might be the most radical act of self-care we can take.

Experts Referenced:

  • Dr. Fred Luskin, psychologist and director of the Stanford Forgiveness Projects
  • Miroslav Volf, Professor of Theology at Yale Divinity School and founder of the Yale Center for Faith & Culture
  • Katy Milkman, Professor at The Wharton School, University of Pennsylvania

Resources Mentioned: 

Related Episodes:

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Why You're Still Using Social Media (Even If You Want to Stop) with Dr. Cass Sunstein23 mars 202600:32:50

Why is social media so hard to quit? We waste hours scrolling, feel worse when we log off, and still find ourselves going back for more.

Dr. Laurie sits down with Dr. Cass Sunstein, co-author of (00:00:57) Nudge, to explore a new concept from the 2026 World Happiness Report: the “product trap.” Together, they unpack why we keep returning to platforms that make us unhappy — and what it might take to finally break free.

Resources mentioned in this episode:

Technopoly: The Surrender of Culture to Technology

Nudge: Improving Decisions About Health, Wealth, and Happiness

“World Happiness Report 2026”

“The Problem of Social Cost”

“Valuing Facebook”

“The Welfare Effects of Social Media”

“When Product Markets Become Collective Traps: The Case of Social Media”

“Libertarian Paternalism Is Not an Oxymoron”

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What is Social Media Doing to Kids? with Dr. Jean Twenge20 mars 202600:34:46

Over the past decade, rates of depression and loneliness have surged among young people. Many researchers point to one major change: the rise of smartphones and social media. But what does the data actually show?

Psychologist Jean Twenge has spent years studying how technology shapes adolescent happiness. Dr. Laurie sits down with her to unpack new findings from the 2026 World Happiness Report on how social media use affects teen wellbeing around the world.

What happens when kids spend hours a day on these platforms? Is any amount of social media actually beneficial? And what can we all do to build healthier relationships with our phones, regardless of age?

Resources mentioned in this episode: 

“What is the International Day of Happiness?”

“World Happiness Report 2026”

iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy—and Completely Unprepared for Adulthood

“Have Smartphones Destroyed a Generation?”

“National Trends in the Prevalence and Treatment of Depression in Adolescents and Young Adults”

“Pew Research Center Mobile Fact Sheet”

“Increases in Depression, Self‐Harm, and Suicide Among U.S. Adolescents After 2012 and Links to Technology Use: Possible Mechanisms”

“The Effects of Social Media Restriction: Meta-Analytic Evidence from Randomized controlled Trials”

“Am I Happier Without You? Social Media Detox and Well-Being: A Meta-Analysis of Randomized Controlled Trials”

PISA 2022 Database

10 Rules for Raising Kids in a High-Tech World: How Parents Can Stop Smartphones, Social Media, and Gaming from Taking Over Their Children's Lives

“Over 20,000 Educators Share Insights on School Cell Phone Policies”

“Managing Student Digital Distraction in the College Classroom: a Self-Determination Theory Perspective”

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How to Stop Work From Taking Over Your Life16 mars 202600:43:18

Work doesn’t end when the workday does. Even after we close our laptops, our minds keep replaying awkward meetings, looming deadlines, and unfinished to-do lists. Over time, that “always on” mentality can quietly hijack our relationships, our health, and our happiness.

Dr. Laurie sits down with psychologist and bestselling author Guy Winch (Mind Over Grind: How to Break Free When Work Hijacks Your Life) to explore the science of work stress — and why so many of us get stuck in fight-or-flight mode long after we’ve left the office. 

Plus, Ben Walter, host of “The Unshakeables” and CEO of Chase for Business, shares what he’s learned from working with small business owners who don’t have the option to simply “clock out.”

If you’ve ever felt like work is bleeding into everything, this episode offers science-based tools to help you take your life back.

Resources mentioned in this episode:

Mind Over Grind: How to Break Free When Work Hijacks Your Life

"Burnout: A Review of Theory and Measurement"

"The Relationship Between Workplace Stressors and Mortality and Health Costs in the United States"

"How Small Businesses Drive the American Economy"

"Small Business Facts"

“The Unshakeables”

"Yerkes-Dodson Law Of Arousal And Performance"

“The Use of Imagery to Manipulate Challenge and Threat Appraisal States in Athletes”

“Rebuilding After a Blaze: Luna Gourmet Coffee & Tea”

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Inside the Love Lab with Drs. John & Julie Gottman (Part 2)09 mars 202600:35:43

In Part 2 of Dr. Laurie’s conversation with researchers Dr. John Gottman and Dr. Julie Schwartz Gottman, we learn how couples can raise complaints without damaging their relationship — and how to respond constructively when a partner voices a concern. Their research shows that fighting doesn’t have to pull couples apart. When handled well, conflict can actually make relationships stronger.

Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr. John Gottman and Dr. Julie Schwartz Gottman.

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Inside the Love Lab with Drs. John & Julie Gottman (Part 1)02 mars 202600:47:04

In this classic episode, Dr. Laurie speaks with two of the world’s most influential relationship scientists, Drs. John Gottman and Julie Schwartz Gottman.

In their renowned “Love Lab,” the married researchers have studied thousands of couples, identifying the subtle interaction patterns that predict whether partners will drift apart or stay happily together for decades.

They join Dr. Laurie to share what we can learn from these “Masters of Relationships” — and how to build partnerships resilient enough to withstand life’s inevitable stresses and strains.

Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr. John Gottman and Dr. Julie Schwartz Gottman.

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Why Algorithms Can’t Predict Your Love Life with Dr. Paul Eastwick23 févr. 202600:41:11

Modern dating can feel like a marketplace. We’re told we all have a “mate value,” that some people are 9s and 10s, and that the laws of evolution determine who gets chosen — and who gets rejected. But what if we’ve misunderstood what evolutionary science actually says about love?

Dr. Laurie sits down with social psychologist Dr. Paul Eastwick, author of Bonded by Evolution: The New Science of Love and Connection, to challenge some of the most pervasive myths about attraction and compatibility. Do dating app algorithms actually know who's right for you? Are we really all placed in different "leagues"? If you’ve ever wondered whether love is destiny, biology, or something you can actually create, Dr. Eastwick offers a surprising new perspective.

Resources mentioned in this episode:

Bonded by Evolution: The New Science of Love and Connection

“The Pairing Game: A Classroom Demonstration of the Matching Phenomenon”

“Matching for Attractiveness in Romantic Partners and Same-Sex Friends: A Meta-Analysis and Theoretical Critique”

“The Social Relations Model”

“Once More: Is Beauty in the Eye of the Beholder? Relative contributions of private and shared taste to judgments of facial attractiveness”

“Sex Differences in Mate Preferences Revisited: Do People Know What They Initially Desire in a Romantic Partner?”

“Northwestern Speed-dating Study I”

“Northwestern Speed-dating Study II”

“The (Mental) Ties That Bind: Cognitive Structures That Predict Relationship Resilience”

“We’re Not That Choosy: Emerging Evidence of a Progression Bias in Romantic Relationships”

“Romantic Relationship Status Biases Memory of Faces of Attractive Opposite-Sex Others: Evidence from a Reverse-Correlation Paradigm”

“Relationship Regulation in the Face of Eye Candy: a Motivated Cognition Framework for Understanding Responses to Attractive Alternatives”

“Perceived, not actual, similarity predicts initial attraction in a live romantic context: Evidence from the speed-dating paradigm”

“Is Romantic Desire Predictable? Machine Learning Applied to Initial Romantic Attraction”

“Love Factually”

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How to Find "The One": The Science of Dating with Tim Molnar16 févr. 202600:45:01

Modern dating can feel exhausting. On one hand, there’s the seemingly endless swiping that leads to dating app burnout; on the other, there’s what can feel like the insurmountable challenge of meeting someone in real life.

But what if finding love is less about fate — and more about strategy? Dr. Laurie sits down with behavioral scientist and dating coach Tim Molnar, author of Date Smarter: A Strategic Guide to Navigating Modern Romance, to explore what the research really says about how to meet the right person, build genuine connection, and avoid common dating mistakes.

Resources mentioned in this episode:

Date Smarter: A Strategic Guide to Navigating Modern Romance

“Receptivity to Sexual Invitations from Strangers of the Opposite Gender”

How to Bounce Back from Life’s Curveballs (with Dr. Maya Shankar)

“Computations of Uncertainty Mediate Acute Stress Responses in Humans”

“Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes”

 “Forbes Health Survey: 78% Of All Users Report Dating App Burnout”

“Foot-in-the-Door Technique Using a Courtship Request”

“Getting Beyond Small Talk: Study Finds People Enjoy Deep Conversations with Strangers”

“Grammar Is Super Important to Online Dating Sites, So Try to Speak English Good”

“ Swipe-based dating applications use and its association with mental health outcomes: a cross-sectional study”

(00:02:17) Date Smarter: A Strategic Guide to Navigating Modern Romance

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How to Feel Truly Loved (with Dr. Sonja Lyubomirsky and Dr. Harry Reis)09 févr. 202600:42:09

Most of us have people in our lives who love us — partners, friends, family — yet many of us still don’t feel as loved as we want to. Why is there such a gap between being loved and feeling loved? And what can we actually do about it?

Dr. Laurie sits down with social psychologists Dr. Sonja Lyubomirsky and Dr. Harry Reis, co-authors of How to Feel Loved, to unpack the science behind this disconnect. They explain why feeling loved so often eludes us — even in close relationships — and share research-backed insights that can help us change the conversation, strengthen our connections, and feel more loved both now and in the relationships we build in the future.

Resources mentioned in this episode:

How to Feel Loved: The Five Mindsets That Get You More of What Matters Most

"Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community"

"Social Ties and Susceptibility to the Common Cold"

"Toward Understanding Understanding: The Importance of Feeling Understood in Relationships"

"How to Get Through Hard Times: Principals' Listening Buffers Teachers' Stress on Turnover Intention and Promotes Organizational Citizenship Behavior"

How to Win Friends and Influence People

How to Win Friends and Influence People for Teen Girls

"Self-Expansion Theory: Origins, Current Evidence, and Future Horizons"

"Do Unto Others or Treat Yourself? The Effects of Prosocial and Self-Focused Behavior on Psychological Flourishing"

"Everyday Prosociality in the Workplace: The Reinforcing Benefits of Giving, Getting, and Glimpsing"

"Kindness Counts: Prompting Prosocial Behavior in Preadolescents Boosts Peer Acceptance and Well-Being"

"The Genomic Impact of Kindness to Self vs. Others: A Randomized Controlled Trial"

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How to Design a More Meaningful Life (with Dave Evans and Bill Burnett)02 févr. 202600:46:30

What does it mean to live a meaningful life? How do you find direction when you feel stuck or you’re unsure about your purpose? Dave Evans and Bill Burnett, co-founders of the Stanford Life Design Lab and authors of How to Live a Meaningful Life join Dr. Laurie to challenge our assumptions about where meaning really comes from. They share practical strategies from the world of design thinking to create a more purposeful and fulfilling life while making the most of your current circumstances.

Resources mentioned in this episode:

Designing Your Life: How to Build a Well-Lived, Joyful Life

How to Live a Meaningful Life: Using Design Thinking to Unlock Purpose, Joy, and Flow Every Day

Flow: The Psychology of Optimal Experience

The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are

"Overly Shallow?: Miscalibrated Expectations Create a Barrier to Deeper Conversation"

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The Surprising Science of Creativity (with Dr. George Newman)26 janv. 202600:30:34

We often think creativity comes from sudden flashes of genius within us. But what if ideas actually exist in the world around us — waiting to be discovered and shaped by anyone paying attention?

Creativity expert Dr. George Newman, author of How Great Ideas Happen, explains how anyone can become a creativity "archaeologist," uncovering innovative ideas while avoiding common myths about creativity that keep us stuck.

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Why Chasing Success Can Leave You Feeling Stuck (with David Brooks)19 janv. 202600:36:48

It’s easy to fixate on the usual markers of success — your resume, your net worth, or how “impressive” you seem on paper. But how much do those things really speak to our wellbeing? And what do we miss when we only focus on them?

Author and cultural commentator David Brooks reflects on what he learned when he moved beyond ambition, and shares some practical ways to get unstuck.

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How to Bounce Back from Life’s Curveballs (with Dr. Maya Shankar)12 janv. 202600:39:32

Life has a way of upending even our best-laid plans. Breakups, job losses, scary health diagnoses — these unexpected changes can leave us feeling stuck and uncertain about what comes next.

Dr. Laurie speaks with her dear friend and former student, Dr. Maya Shankar, author of The Other Side of Change and host of A Slight Change of Plans, about how to navigate these major shifts, including practical tips for leaning into change instead of resisting it and reimagining the possible selves we can become in the new year.

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Stop Wasting Your Energy — Here’s What to Do Instead (with Dr. Diana Hill)05 janv. 202600:46:58

A lot of us spend our energy on things that aren’t worth it: projects, relationships, or goals that may feel important in the moment but ultimately leave us frustrated and drained.

Dr. Diana Hill, clinical psychologist and author of Wise Effort: How to Focus Your Genius Energy on What Matters Most, gives us a roadmap for applying our energy more effectively in the new year — so that our lives feel lighter, more purposeful, and energizing instead of exhausting.

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Holiday Survival Guide II: Perfect Gifts and Fighting Fatigue (with Rainn Wilson)15 déc. 202500:31:14

What stresses you out over the festive season? Happiness Lab listeners sent in their holiday woes so Dr Laurie and guest Rainn Wilson (The Office star and host of Soul Boom) could weigh in with some science-backed advice. 

In the second part of our Holiday Survival Guide, Dr Laurie and Rainn discuss what makes the perfect gift, how to slow down to enjoy the festivities, and why your smart phone should join the elf on a shelf. 

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Holiday Survival Guide I: Ending Family Arguments (with Rainn Wilson)08 déc. 202500:48:15

What stresses you out over the festive season? Happiness Lab listeners sent in their holiday woes so Dr Laurie and guest Rainn Wilson (The Office star and host of Soul Boom) could weigh in with some science-backed advice. 

In the first part of our Holiday Survival Guide, Dr Laurie and Rainn discuss ways to defuse family arguments, why it's ok to feel sad at Christmas, and how to beat festive FOMO. 

And find Nick Epley's "deep questions" conversation guide at drlauriesantos.com/deepquestions.

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How to Experience the Joy of Giving Right Now02 déc. 202500:47:42

According to the science, it really is better to give than receive. Donating a dollar; sharing a kind word or lending someone a hand changes lives, but can also hugely boost your happiness. So we're teaming up with other podcasts from Hidden Brain to Revisionist History to ask you to give to a charity helping some of the poorest people around. We're calling it #PodsFightPoverty.     

Go to givedirectly.org/happinesslab right now and give whatever you can. And the first $500,000 we donate will be matched thanks to our friends at Giving Multiplier!

Even a small donation will make you feel good and have a much larger impact on the world than you thought possible. To help inspire you, this special episode examines the science of giving and shares stories of heartwarming and impactful acts of kindness.   

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Why Being Grateful Makes Us Feel Great (A Thanksgiving Re-run) 24 nov. 202500:27:17

It's Thanksgiving - a good time to think about gratitude and being selfless. Concentrating on the things we have to be grateful for is a great way to boost your happiness. So thank the people who've done good things for you, and think of ways you can help others too.  

This circle of gratitude – the science suggests – will also make you a better friend to one of the most important people in your life… your future self.

In a re-run of a 2020 episode, Dr Laurie investigates this effect with Northeastern University’s Professor David DeSteno – author of “Emotional Success: The Power of Gratitude, Compassion and Pride.”

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Reset Your Relationship with Stress (for National Stress Awareness Day)05 nov. 202500:43:27

On National Stress Awareness Day we've pulled a popular episode from our archive. Stress can suck. Many of us drown in it - worrying about past events and fearing upcoming challenges. We even stress about feeling stressed. So how can we reset our relationship with stress - benefitting from its positives and avoiding those negatives? 

Dr Jenny Taitz has some effective tips to help you greet stress more healthily. A clinical psychologist and the author of Stress Resets: How to Soothe Your Body and Mind in Minutes, Dr Jenny explains that if we think differently about challenges and tough situations and take action, then stress can become a friend rather than a foe.

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How Horror Movies and True Crime Can Make You Happier 27 oct. 202500:44:57

Halloween isn't just costumes and candy. It's also a time when we indulge our interest in the scary and macabre. But there's also a taboo about gory horror movies and gruesome true crime shows - we often feel that being interested in blood and violence is unhealthy. The opposite is possibly true. 

Psychologist Coltan Scrivner (author of Morbidly Curious: A Scientist Explains Why We Can’t Look Away) says that watching a scary movie or listening to a murder podcast is perfectly natural and in fact teaches us valuable lessons to enhance our emotional resilience.  

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