Explore every episode of the podcast Happycast: The Science of Happiness
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Balance, creating space in your life | 22 Apr 2021 | 00:21:16 | |
What do I need to actually balance? Why is balance so important? How can we achieve more balance? Listen and find out. [01:00] A metaphor for balance References:
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| A Happier Year: Healthy selfishness, looking forward, and acceptance | 28 Oct 2020 | 00:16:45 | |
Today we are going to talk about three different papers assessing: healthy selfishness, optimism, and acceptance. These three papers provide the basis for three actions in A Happier Year. Let's dive into these papers and get a sneak peek of what's in A Happier Year. [00:00] Intro [02:36] Healthy Selfishness [06:25] Looking forward to tomorrow [09:25] Is anything bugging you right now?
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| Active leisure, you can do more! | 06 Oct 2020 | 00:16:50 | |
Today we are learning about active leisure! Why do we feel so "blah" after watching Netflix and what can we do instead? What psychological needs are we missing out on? [00:30] Something exciting! [02:30] Active leisure vs passive leisure [04:35] The benefits of active leisure [06:25] How does active leisure benefit us (vs passive leisure) [11:10] An example of active leisure: Rock climbing [13:05] Finding active leisure that suits you [14:06] What are you actually tired of? [15:54] A Happier Year is on Kickstarter! bit.ly/ahappieryear
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| Joy, a deeper look | 15 Jul 2020 | 00:20:58 | |
What is joy? We dig into how we define joy and talk about a strategy to add more joy to our lives. [00:00] Intro [1:10] Exciting Happycast news! [02:28] What is joy? [05:25] Joy as an emotion [08:32] Joy as more than an emotion [11:25] Appreciative joy [13:55] Joy journal [15:08] Tears of joy [20:05] Outro
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| Corona-cast, How to feel a little better during a worldwide pandemic | 08 Apr 2020 | 00:18:50 | |
We are all feeling a little anxious and overwhelmed right now. Here are some science backed tips on how to feel a little better during these weird and scary times. [00:18] Intro [02:35] Stay social with video chats! [08:40] Get moving [13:24] Focus on what you can control [15:30] Disconnect from the news a little [17:44] Outro
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| Control, put yourself in the driver's seat | 11 Dec 2019 | 00:14:43 | |
How can we gain more control of our feelings and of our lives? [00:00] Intro [01:20] What is control? [03:43] You can't control everything [04:45] Study: Control helps older adults through stressful times [08:25] How to feel more in control
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| Psychological safety, a conversation with Dr. Timothy R. Clark | 27 Nov 2019 | 00:42:05 | |
In a nutshell, psychological safety is about feeling safe to learn, contribute, and challenge the status quo without fear of being embarrassed or punished. Listen as Dr. Clark shares his wealth of knowledge on this topic. [01:50] Dr. Clark's background [03:30] The background of psychological safety [04:30] The basic definition of psychological safety [06:07] Why is psychological safety important? [06:40] Personal experiment with psychological safety [08:07] What are some common causes of fear? The four stages of psychological safety [11:55] The first sign of psychological safety: Inclusion safety [15:05] How to make people feel included? [17:05] Stage two: Learner safety [17:45] Stage three: Contributor safety [18:35] Stage four: Challenger safety [20:32] What's something a leader might be doing that is undermining psychological safety [22:12] What can an employee do? How to disagree. [24:50] How to compete in a healthy way [28:00] Intended audience [29:20] How this relates to students [32:00] A better way to view failure [39:54] Parting thoughts
Get in touch with Dr. Clark tclark@leaderfactor.com
Get Dr. Clark's book https://www.amazon.com/Stages-Psychological-Safety-Inclusion-Innovation/dp/1523087684 | |||
| The secret to making friends | 13 Nov 2019 | 00:16:17 | |
What is the secret to making and having friends? Listen in, it might surprise you! [00:00] Intro [01:40] Spatial ecology [04:52] How many hours does it take to make a friend? Study 1 (adults that moved cities) [08:50] How many hours does it take to make a friend? Study 2 (college students) [10:50] Striving Behaviours, quality conversation [13:13] What is the secret to being liked? [15:20] Outtro
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| Dear Love, a conversation about self-love | 30 Oct 2019 | 00:17:51 | |
Join Christine Esovoloff and I as we have a conversation about the honest truths of self-love, self-compassion, accountability, and more! [02:05] About Christine [02:47] About Dear Love, I'm Ready for You [03:12] Self love has so many definitions [04:22] Self-love isn't an end point, it's a journey [05:23] Chatting about study, self love helps you through failures [07:00] Treat yourself like you'd treat a friend [08:07] Why is it hard to be kind to ourselves? [08:49] Be gentle with yourself [09:53] Unpacking our baggage [11:40] Holding ourselves accountable [13:36] One size doesn't fit all [14:30] How Christine got involved with the book [16:43] Outtro / where to find book / next week's episode
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Dear Love, I'm Ready for You: Find Christine on the web: | |||
| Friends, how they affect your brain chemistry | 16 Oct 2019 | 00:16:01 | |
There's a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships. [01:24] Release those endorphins with social drinking [05:16] Endogenous opioids from social laughter [08:36] Be your spouse's friend! [10:30] But have other friends, because your cortisol responds to it. [14:45] Outtro
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| Strangers, maybe just friends you've never met | 02 Oct 2019 | 00:16:07 | |
Those small interactions you have with strangers have quite a few hidden benefits! A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [00:42] Talk to strangers on your commute, it'll make you happier [07:15] Little social interactions make us happier [09:19] Introverts still need to talk [11:45] Affective forecasting, the reason we don't think we'll enjoy eating spaghetti [13:28] Smile at strangers, it makes them feel included [14:18] Put your phone down, you'll smile more References
Huge thanks to Ashley for suggesting this week's topic! :) | |||
| Work is inevitable, happiness isn't | 18 Sep 2019 | 00:18:15 | |
How do we stay happy while working?
[01:27] Overworking and happiness [07:25] Self-employment [10:20] Work Success [14:57] National well-being References:
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| Social support, a safety net for your happiness | 04 Sep 2019 | 00:14:24 | |
Social support is so important. It can even impact your physiology.
[01:15] Friends make life good [03:22] What is social support? [07:40] How can social support make you happier? [08:55] The biology of social support [11:54] Hugs
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| Temporal discounting, get future you to thank you | 28 Aug 2019 | 00:15:46 | |
How can valuing things in our future make us happier?
[01:06] What is temporal discounting? [03:33] Those that discount the future and those that do not [06:00] Happiness and temporal discounting [09:07] Expecting something negative [11:30] So what can we do to stop discounting the future?
References
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| The peak-end rule, why quality matters for your happiness | 21 Aug 2019 | 00:16:33 | |
Why are we sometimes less satisfied even though we have more? The peak-end rule can explain that!
[00:00] Introduction [00:55] How can more pain be better? [03:15] Quality of years, not quantity [06:39] The order matters [08:44] Why we sometimes are satisfied with less [11:46] Vacation and happiness
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| Adventure, there's risk but there's reward | 14 Aug 2019 | 00:15:58 | |
Let's dive into what adventure is and how adventure contributes to your well-being.
[00:35] Intro [02:25] Family adventures [08:58] Adventure involves risk [11:05] Outdoor recreation and connection to places [12:52] Adventure and well-being
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| Emotional contagion at work, unhappy customers and you | 07 Aug 2019 | 00:15:40 | |
As a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you. As a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you.
[00:00] Introduction [01:12] Your attitude can influence your customer experience. [05:23] Deep acting and reframing the situation [08:00] Angry customers [11:00] Fun detour: Psychopaths & emotional contagion
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| Emotional contagion, not just measles that are contagious | 31 Jul 2019 | 00:15:16 | |
Emotions are contagious! Learn how and why so that you can be aware.
[00:00] Introduction [01:06] Overview of how emotions are contagious [03:02] What is emotional contagion? [07:54] Exaggerating your facial expression [08:54] Botox and emotions [12:15] Talking on the phone and catching emotions
References
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| Compassion, empathy in action | 24 Jul 2019 | 00:16:50 | |
Empathy is walking in someone's shoes. Compassion puts your empathy into action.
[00:21] What is compassion? [05:07] Empathy vs Compassion [07:45] Compassion can make you happier [09:50] Compassion can reduce anxiety [11:50] Loving kindness meditation
References
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| Time, creating more of it | 17 Jul 2019 | 00:18:31 | |
We can alter how we perceive time. Maybe you feel like time is really scarce, learn about the psychology of how to make time feel more plentiful!
[01:49] Time and awe [05:34] Time perception [09:29] Buying time [11:50] Making your life seem longer [15:30] What did we learn today?
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| Awe, finding that wonderstruck feeling | 10 Jul 2019 | 00:16:18 | |
How do we describe awe? I'm sure you've all experienced awe, but what exactly is it and why does awe contribute to a happy life? [00:00] Introduction [02:13] What is awe? The six facets. [08:40] Awe and happiness [10:20] Awe and materialism [13:35] What elicits awe? | |||
| Social Media, its impact on your happiness | 03 Jul 2019 | 00:17:42 | |
Do likes and comments affect your happiness? What about aimlessly scrolling through your social media accounts? Does social media really improve your life? [00:44] Intro [02:30] Online pro-social behaviour...linked to prosocial behaviour in real life [05:36] Social networks compliment your real life. Not a replacement. [08:17] Passive social network use. [13:27] Likes and comments [15:51] Summary [16:50] Outro | |||
| Regret, it's actually better to have loved and lost | 26 Jun 2019 | 00:17:15 | |
How can we deal with our regrets so we can move on and be happy?
[00:00] Intro [00:47] Better to have loved and lost: It's better to regret the things you did [06:35] Regret and quality of life [10:25] How to handle your regrets! [12:48] You're bad at predicting regret: Affective forecasting [15:03] How to fix that. | |||
| Money, how does it affect your happiness? | 19 Jun 2019 | 00:19:38 | |
They say money isn't everything, but what does the science actually say about money and happiness?
[00:00] Intro [00:55] Wanting more, is it a trap? [04:53] Financial stress can impact your happiness [08:40] Materialism, what is it? [14:04] Buy experiences instead of things. | |||
| Forest bathing, taking in your natural surroundings | 12 Jun 2019 | 00:15:56 | |
Forest bathing...it's not taking a shower in nature, it's taking in the atmosphere of the forest. Learn some of the benefits and how to get the most out of your nature experience.
[00:00] Intro [00:52] A forest bathing "how to" [02:38] Slow down [03:12] It's about the journey [04:36] Physiological benefits from nature [06:21] Other nature benefits [07:53] A bit of aromatherapy: Smell some nature [09:57] Urban parks [11:15] Plants [12:06] Touching nature [14:00] Listen to nature | |||
| Nature, a natural remedy to make you feel better | 05 Jun 2019 | 00:16:41 | |
Want a natural remedy with no frills, no chemicals, no additives? Best of all, it's free. Being in nature can make you happier and can even do some great things for your body. [01:50] Noticing nature [04:15] Why can nature make us happier? [04:45] Biophilia hypothesis [05:55] Stress reduction theory [09:16] Attention restoration theory [10:51] Combine nature with social interaction and exercise [13:00] Urban parks also are a part of nature! [15:18] The perils of noise pollution [16:00] Outro | |||
| Zest, finding the spice in life | 29 May 2019 | 00:15:50 | |
Zest is being energetic, enthusiastic, and excited about your life and things in it. Learn how zest can help you in your career and how to cultivate zest.
[00:52] What is zest? [02:27] Zest and happiness [02:45] Those that are zestful, are more likely to be satisfied with their work [04:50] Zest and work commitment [06:40] Zest and healthy ambitious [08:06] Zest combats burnout [09:06] How do we cultivate zest? [12:07] Be adventurous | |||
| Self-care, it's not #treatyourself | 22 May 2019 | 00:16:32 | |
Self-care isn't sitting on your couch, watching Netflix, and eating a pint of ice-cream. Self-care involves challenge yourself, improving yourself, and doing some things that you don't want to do.
[00:00] Introduction [03:55] Self-care is refueling [05:34] Self-care is a habit [06:53] Self-care by challenge [08:44] Self-care by self-improvement [10:30] Benefits of self-improvement: You'll take feedback better [12:19] Self-care by working on your passion | |||
| Creativity, how light that creative spark | 15 May 2019 | 00:17:27 | |
There are many ways to be creative, it's not all about painting a picture. Learn how to flex the creative muscles in your brain!
[00:34] What is creativity? [02:07] Everyday creativity [02:43] Why do we have negative stereotypes about creative people? [04:10] Creativity and happiness are actually correlated [05:20] Broaden and build theory of emotion [06:20] How can I put this to use? Flex your creativity muscle! [08:00] Creativity at work [09:40] How to foster creativity and keep that creative spark burning | |||
| Humility, seeing yourself as you truly are | 08 May 2019 | 00:19:18 | |
"Humility is not handsome people trying to believe they are ugly and clever people trying to believe they are fools." -Buri [00:00] What is humility? [00:00] Ingredients for humility [00:00] The hot sauce study! Humility can make you nice & tolerant. [00:00] Intellectual humility [00:00] Cultural humility [00:00] Social humility | |||
| Self-talk, tell yourself something nice today! | 01 May 2019 | 00:19:27 | |
What you say to yourself matters! How can we change what we say to ourselves? How can this help us? [00:35] What is self-talk? [02:00] There's many kinds of self talk, but not all are good. [02:51] Too much self-critical self-talk is bad [04:15] The windshield and rear view mirror metaphor [05:45] A high level of self-reinforcing self-talk is good [06:48] Study: how positive and negative self talk can impact stressful situations [10:47] Super positive self-talk CAN be harmful if you have low-self esteem [13:50] Steps to better self-talk [17:45] How self talk can get you to where you want [18:30] Outtro | |||
| Emotional intelligence, understanding yourself | 24 Apr 2019 | 00:16:12 | |
Emotions can be good and bad. Learn some steps on how to understand your own emotions so that you aren't a slave to your own emotions. [00:36] Intro [01:15] Emotions are good [01:45] Emotions are bad [02:24] Emotional intelligence helps keep you in control [03:40] What is emotional intelligence? [07:54] But I suck with people, can you even increase your EQ? YES! [10:07] Emotional intelligence and coping [13:43] Social relationships and emotional intelligence | |||
| Social curiosity, you can create charisma | 17 Apr 2019 | 00:19:20 | |
We should be curious about what other people have to say, and about what other people think. You don't have to agree with them, you just have to be genuinely interested. Let people share their interests, hopes, dreams, and desires with you, it can make a world of a difference. [01:08] Intro [01:16] What is social curiosity? [02:40] Social curiosity helps you understand others better [04:16] Social curiosity can help you in conversation too [08:13] Why does social curiosity matter? Reciprocity! [11:19] Curiosity in your relationships [13:41] Be interested in what other people have to say.
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| Curiosity, unleash that childlike wonder | 10 Apr 2019 | 00:26:20 | |
Curiosity will help you thrive and flourish in life. Find out why, and how to unleash your childlike wonder. [01:00] Intro/story [03:23] What exactly is curiosity? [03:51] Types of curiosity: Curiosity can be driven by many things. [09:30] Travel and curiosity [10:44] Curious people are happier [14:27] Curiosity leads to personal growth [15:39] Kids and curiosity [16:47] Curiosity helps you leave your comfort zone [17:45] Curiosity and goal attainment [19:26] How do I become more curious? [00:00] Outtro
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| Patience, it will make your day better | 03 Apr 2019 | 00:17:55 | |
You can easily become more patient. In this episode, there are multiple science based tips and tricks on how to become more patient in your everyday life. [00:00] Intro [00:50] What is patience? The character strength of patience. [02:46] What are the benefits of being patient? [04:48] How do I become more patient? [10:12] Patience and your goals [13:32] What else can I do to become more patient? Making time drag by less. [14:48] Can you be too patient? | |||
| Hope, it's not passive...you're responsible for creating it | 27 Mar 2019 | 00:17:39 | |
Hope doesn't appear out of thin air. It's something you create for yourself by finding a viable pathway, and taking at least one tiny step to get to what you want. [01:00] What is hope? [02:33] What about false hope? [05:10] Why does hope matter? [07:15] Hope will help you think positively [08:48] Hope in the face of failure [12:07] Hope and illness [14:24] How can I have more hope?
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| Strengths, why not focus on what you're already good at? | 20 Mar 2019 | 00:18:43 | |
Why are we so hung up on what we aren't good at? Why not focus on what we are already great at? I'll talk about 24 strengths you could be using, and some science proven ways to foster those strengths. [00:20] Introduction [02:52] Using your strengths is important [04:42] Study: My Weaknesses Will Go Away, but My Strengths Are Here to Stay. [06:53] 24 strengths [09:57] Why these 24 strengths stick with you wherever you go. [12:13] Are some strengths better than others? [13:10] What are some examples of things you can do to improve your strengths? [15:50] There are more than 24 strengths though [17:00] How to use your strengths even in business and entrepreneurship | |||
| The UNhappycast...it's okay to feel upset | 13 Mar 2019 | 00:17:09 | |
When bad things happen, you should feel upset. Don't turn that frown upside down...right away. You heard that right. Science shows suppressing negative emotions is bad for you. Learn the science of negative emotions, and why being okay with feeling bad doesn't contradict anything about positive psychology. Rather, there's a harmony between the positive and negative. [00:00] Intro [01:54] Study: Avoiding negative emotions = less happy [05:12] Negative emotions are like pain [05:32] Study: Avoiding negative emotions = more lonely [07:20] Study: Suppressing negative emotions is bad [09:15] Travel and negative emotions [10:48] Confirmation bias: If you're expecting everything to suck, you will find evidence. [13:00] Study: Here's what's bad about confirmation bias [14:33] The reticular activating system: train your brain | |||
| Courage, how to put your fears to good use | 06 Mar 2019 | 00:20:10 | |
Courage means doing something despite your fear. Courageous acts don't have to be grand, you can be courageous everyday of your life. [00:00] Intro [00:34] What is courage? [03:16] 4 dimensions of courage [06:22] Values & beliefs shape courage [07:00] Travel and courage [11:00] Our previous courageous acts shape the story we tell ourselves [12:15] Recalling previous experiences facing fears makes you more likely to face fears again [14:25] Courage may be stronger for things that are important to you [16:30] Broaden and build: Being courageous opens us up. | |||
| Journaling, an easy way to gain insight | 27 Feb 2019 | 00:17:59 | |
Journaling can help you understand yourself and your life. What hidden stresses are you carrying around that you could let go of? What positive things can you write about? Learn the benefits of journaling, why it works, and how to journal in this episode! [00:45] What is journaling? [02:24] Why does it matter and how does it work? [03:46] Self-reflection and insight [05:04] Insight, but not self-reflection, is related to subjective well-being [07:10] How can journaling provide insight. [08:33] How often should I write? [09:45] Study: Journaling about stressful events [12:07] Study: But you can also write about good things too [13:46] Insight and goals [16:00] Morning pages | |||
| Reciprocity, you get what you give | 20 Feb 2019 | 00:17:58 | |
Reciprocity, aka you scratch my back I scratch yours. The secret to being liked is to like. The secret to happy employees is the appreciate them and fulfil your promises. The secret to good friendships is sharing vulnerabilities.
[00:00] Intro [01:00] The secret to being liked is to like [03:42] There is no rule people have to give back [04:51] Reciprocity at work. [06:04] Dan Ariely's study: Shredding your work [09:01] Perceived psychological contract violation [12:50] Reciprocity and friendships [00:00] Reciprocity in self-disclosure | |||
| Self-esteem, it's okay to love yourself! | 13 Feb 2019 | 00:20:33 | |
A high self-esteem and being able to love yourself doesn't make you a narcissist. In fact, there's many benefits to having a high self-esteem and many disadvantages to being narcissistic. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:54] What is self-esteem? [02:30] Self-esteem is not narcissism [03:15] Story time: Self-esteem and middle school science projects [06:03] Study: Self-esteem and reading magazines [07:40] Self-esteem and happiness [08:47] Study: Self-esteem and presenting your true self, flaws and all. [11:02] Narcissism and criticism [12:15] The criticism sandwich [14:05] Study: Low self esteem can lead to self handicapping [16:46] Activity: self compliments | |||
| Procrastination, how to stop the thief of time! | 06 Feb 2019 | 00:20:35 | |
How do we stop procrastinating? I'll share some step by step instructions on how to reduce your procrastination. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:20] What is procrastination? [02:30] The car study: Unconscious thought and decision making [06:43] The job applicant study: further proving unconscious thought [08:10] Active and passive procrastination [12:29] Activity: Engage in productive procrastination [14:10] Activity: start for 10 minutes only [14:48] Activity: How to make any hard and complex task easy. [17:11] Procrastination and perfectionism | |||
| Listening and the incredible power of understanding | 30 Jan 2019 | 00:16:33 | |
Listening is a skill that is often overlooked, or a skill we think we don't need to learn. However, by the end of this episode you'll probably realize you aren't listening as well as you could be. With listening comes understanding, I'll talk about a couple studies that show why understanding is key to human connection. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:20] Intro to listening and why it matter [06:10] SOLER listening [09:10] Don't try to listen with an intent to reply [10:19] Be okay with silence. [11:25] Multi-tasking is a myth! [12:40] Study: Feeling understood makes people happier [14:20] Study: Happier relationships when you feel understood | |||
| Empathy, how to make a real human connection | 23 Jan 2019 | 00:16:11 | |
Empathy is the ultimate perspective. However, empathy also requires vulnerability. Learn the benefits of being empathic and why it matters. Also, emotions are contagious. Find out why and how this affects you. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:11] What is empathy?? [03:07] Why does empathy matter? [04:25] What is positive empathy? [06:37] Mirror neurons: Our brains are actually wired for empathy! [08:03] Emotional contagion [11:25] Empathy at work...an empathic manager can boost employee well-being. [13:21] Activity: Be more motivated to be empathic. [14:20] Activity: How can I be more empathic? | |||
| Habits, how to use them to your advantage | 16 Jan 2019 | 00:20:40 | |
You might not even realize thats some of your everyday behaviours are habits. Habits affect your happiness, success, and productivity. I'll share how to tap the science of habits so that you can use your habits to your benefit. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:33] Intro to habits [04:00] Cues - the science of breaking habits [07:06] Study: Stopping a habit once its been cued [08:07] How strong can cues actually be? A study on cues and voice [10:30] Activity: Use cues to your advantage [12:20] Study: Habits will win when intentions fail [15:24] Study: Habits will win when you're stressed [17:55] How to make happiness a habit. | |||
| Harmonious passion, balance is key to happiness and success | 09 Jan 2019 | 00:20:58 | |
Passion is essential for a life full of happiness and success. However, how do you find balance with the things you love doing? How will you benefit from more balance? A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [00:00] Intro [03:45] What is passion? [05:40] Two types of passion: Obsessive and harmonious passions [09:30] Problems with obsessive passion [10:50] Why is harmonious passion good? [11:10] Harmonious passion and concentration [11:46] Harmonious passion and decision making [13:25] Harmonious passion and happiness [14:48] Harmonious passion and success [16:15] Burnout and why harmonious passion is key to overcoming burnout. [18:40] Balance is key. A quick tip on how to find harmony. | |||
| Authenticity, how to be real...so you can be real happy! | 02 Jan 2019 | 00:19:33 | |
What does it mean to be authentic and why does it matter? Being authentic is associated with more happiness, better relationships, and generally better functioning. This episode includes an activity to boost your everyday authenticity. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:43] What is authenticity? The 4 pillars of authenticity (according to scientific theories). [07:58] What are the benefits of authenticity? [08:52] Study: Social networks and authenticity [10:32] Study: Being an authentic introvert in an extraverted society [13:38] Study: Authenticity is key in relationships [17:02] Authenticity activity. What do you value? | |||
| Optimism, how you can learn to see the bright side | 26 Dec 2018 | 00:15:44 | |
Is the glass half full or half empty? Why does optimism matter? Does it really make that big of a difference? I'll end the episode with an activity that can help you learn optimism! A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:24] What is optimism and why is it good? [02:20] Myths about optimism [03:40] There's a study that shows overly optimistic people run the risk of not seeing dangers [5:50] Thoughts on the glass being half full [07:16] Pygmalion effect [09:30] ABCDE, steps for learning optimism | |||
| Forgiveness, steps for how to feel better...today! | 19 Dec 2018 | 00:15:50 | |
Maybe you don't want to forgive, but this episode might change your mind. I will bust common myths on what forgiveness is and isn't. I'll talk about the benefits of forgiveness, the harms of revenge, and then I'll give you some step-by-step directions on how to forgive. A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:07] What is forgiveness? [01:49] What isn't forgiveness? [03:25] Punishing the offender may actually cause you more distress [05:38] Study: How forgiveness will help you heal, a study on emotional abuse survivors [09:45] Forgiveness and health [11:00] The REACH model of forgiveness [14:08] Forgiveness activity, write a forgiveness letter. | |||