We're bringing you an episode of Immigrantly, where Laurie joined host Saadia Khan to discuss the psychology of happiness education and the expansive realm of happiness. Is happiness a fleeting moment or a sustained state of being? Can it be actively cultivated, or is it an innate aspect of human existence? How do our backgrounds, personalities, and choices influence our perceptions of happiness? Laurie and Saadia openly discuss cultural considerations when exploring happiness, the difference between contentment and happiness, Gen Z’s perception of happiness, and how to achieve zen mode.

Immigrantly is a weekly podcast that celebrates the extraordinariness of immigrant life. They do this by providing their listeners with authentic, unvarnished insights into the immigrant identity in America. Immigrantly has garnered significant recognition and has been featured in renowned media outlets such as the Nieman Storyboard, The Guardian, The Slowdown, and CNN. You can get more information at http://immigrantlypod.com

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America's top athletes need coaches. And those coaches themselves need guidance. It's a hard and stressful job - and one where coaches can easily become burned out and unhappy. And stressed coaches can't help their athletes win medals. 

Christine Bolger and Emilie Lazenby of the US Olympic and Paralympic Committee teach happiness lessons - many they heard on this podcast - to America's elite coaches. They share their story with Dr Laurie and tell us what regular folk can learn from top coaches. 

Check out more Olympics related content from Pushkin Industries and iHeartPodcasts here.

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Holding yourself to impossibly high standards is self-defeating and makes for a miserable life. Can Dr Laurie Santos find ways to tackle her constant perfectionism so she can perform better and have more fun? 

She hears from researcher Thomas Curran about a worrying growth in perfectionism in society, and asks "recovering perfectionist" Jordana Confino how to tackle the nagging voice in your head telling you to always push yourself and work harder.  

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Most of us don't like to think about death - and when we experience a bereavement we're often not prepared for the pain or willing to confront all the feelings grief can bring. Psychotherapist Julia Samuel says the paradox of grief is that we need to let it rage through us with its full force if we are to process it effectively.

Julia is the author of two bestselling books about grief: Grief Works, and This Too Shall Pass, and has created www.grief-works.app. She has helped bereaved people for more than 30 years and experienced the personal pain of loss - especially following the shocking death of her close friend Princess Diana.

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Uncomfortable emotions such as anger, guilt or loneliness are like the guiding beam of a lighthouse - they warn you of dangers ahead and help you navigate a meaningful life more effectively.

Harvard Medical School psychologist Susan David tells Dr Laurie Santos why many of us choose to ignore negative feelings or suppress them - when we should be engaging with them in a way that helps us understand what is going wrong in our lives and what we need to do to fix things and find greater happiness.

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We need to pay attention to our negative feelings - since they are telling us important things which we should address if we are to be happier in 2022. But often we just can't tell different emotions apart or have the proper words to describe what we are feeling.

Social worker and author Brené Brown joins Dr Laurie Santos to explain how we can more fully explore distinct feelings such as envy and jealousy - so we can tell them apart and work out how to change our lives so we feel them less frequently and less painfully.

Brené Brown's new book is Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience.

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The Happiness Lab returns on Jan 3 to help you take a fresh, new year look at the emotions that make us sad, angry or uncomfortable. We often either ignore these feelings, or wallow in them. Neither strategy will improve our happiness and wellbeing. So in 2022 join Dr Laurie Santos and guests including Brene Brown and Adam Grant to work out how to really approach feelings like grief, guilt and burnout more effectively from now on.

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We all want to do good - and doing good can make us feel good - but we often don't make the most effective choices when we do things like donate money to charity.

To mark #GiveTuesday, Harvard psychologist Joshua Green explains why we tend to give with our hearts rather than our heads. And why this means we don't do the most good possible with every dollar we donate.

To donate to some of the most effective charities around (and to the causes close to your heart) go to: https://givingmultiplier.org/HAPPINESSLAB

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If we decide that we can't get better at things, or that our ideas and personality traits are fixed... then we hinder our ability to change and improve in enjoyable and fulfilling ways. But by challenging ourselves to be more hopeful about our prospects for improvement we can see profound changes in our lives.

David Yeager, a psychology professor at UT-Austin, explains how we fall into limiting fixed mindsets, and how easy it is to start adopting a "growth" mindset that will allow us to flourish.

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Presenting: An Excerpt from Miracle And Wonder: Conversations With Paul Simon by Malcolm Gladwell and Bruce Headlam. Download the audiobook today at miracleaudiobook.com and receive an exclusive listener's guide pdf featuring additional commentary from Bruce, the producers and editors of Miracle and Wonder.

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Dan Harris was working seven days a week - and knew something had to give. He reluctantly left his ABC News job to concentrate on the Ten Percent Happier podcast.

To mark his career move, Dan and Dr Laurie Santos trade tips on how to find greater happiness in the workplace - from making better use of your time, to finding meaning in even the worst aspects of your job. Dan and Laurie also try out a meditation to help deal with those awful feelings of jealousy when a co-worker gets a raise or wins some praise from the boss.

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When bad things happen to people - illness, accident or crime - our brains fool us into believing the victims must have done something to deserve their fate. This deep-seated bias is wrong though - and we should try to show more empathy for our own wellbeing.

Dr Laurie Santos talks to historian Hallie Rubenhold about her research into the lives of the women killed by Jack the Ripper in Victorian London - and why even today people aren't more sympathetic towards them.

Subscribe to Hallie's podcast Bad Women: The Ripper Retold wherever you got your shows.

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Our recent episode about happiness and nostalgia prompted a lot of listener feedback. Since people seemed to really enjoy our chat with 80s star Rob Lowe, we thought it would be fun to bring you an appropriate episode of Literally! With Rob Lowe.

In this edition of his podcast, Rob talks to fellow 80s icon Molly Ringwald. Find out what magazine reigns supreme (Bop! or Time), how a cowboy hat could have transformed The Breakfast Club, and what supervillain Molly would play in a film!

(Contains adult language).

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Sometimes the happiness teacher flunks her own class. In a deeply personal new season, Dr Laurie Santos opens up about the things she really, really struggles with. Things like crippling perfectionism, chronic stress and a paralyzing fear of death. 

With the help of world-class experts, a Hollywood star and a host of normal people who grapple with the same issues, Dr Laurie will face up to her own happiness demons and try to defeat them. 

Coming June 3, wherever you get your podcasts. 

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Dr Laurie Santos doesn't have so much fun these days - which is really bad for her health and wellbeing. So Catherine Price (author of The Power of Fun: How to Feel Alive Again at http://howtohavefun.com/) is staging an emergency fun-tervention which will take Laurie to the beach and totally out of her comfort zone.

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Peter Pan was her childhood hero, but Dr Laurie Santos woke up one day and realised she'd broken the cardinal rule of Neverland - she'd grown up and stopped having fun.

Research suggests that goofing off and enjoying yourself is vitally important to your health, productivity and wellbeing. So Laurie asks Catherine Price (author of The Power of Fun: How to Feel Alive Again) to come to her rescue and stage an emergency fun-tervention.

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Change is the only certainty in life. We may desperately want to change ourselves and our surroundings, or we may fear the disruption and distress some changes bring. Dr Laurie Santos talks to change expert Dr Maya Shankar (host of A Slight Change of Plans) about how we can put change in perspective and learn to fear it less; and also how we can bring about far greater changes in ourselves than we ever thought possible.

Laurie and Maya also take a few listener questions.

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When Kitty Genovese was murdered, her family and the wider world was told that bystanders watched, but did nothing to intervene. Psychologists tried to explain this callous inaction with a popular theory - the "bystander effect".

Dr Laurie Santos was taught this theory - that most people won't in step help - but talking to Kitty's brother and Lady Gaga's mother she reveals that the "bystander effect" is wrong. People do like helping out, and we get a happiness boost from being kind. So how do we encourage more bystanders to intervene?

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We might love gruelling hikes, trips to see far-flung relatives or super hard crossword puzzles, but often we lack the motivation needed to embark on these fun things. How can that be? They make us happy, right?

Dr Laurie Santos explores why our brains don't encourage us to do things that we know we'll enjoy, and presents some strategies to help us do more of the activities that will result in happier and healthier lives.

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Companion pets - especially dogs - are credited with making our lives richer and more fun, but does the science back up this belief? Dr Laurie Santos breaks down what it is dogs can do to make us happier - and what behaviours we can adopt to experience the wellbeing boost of dog ownership even without buying one.

She'll also introduce you to Georgia the motorcycling dog and her owner, Laurette Nicoll.

Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

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Being shunned by a lover, a school or an employer hurts - but we're only just beginning to understand how real this pain is and what steps we can take to administer a bit of emotional first aid to stop the experience scarring us for good.

Dr Laurie Santos talks to leading experts in the science of rejection... and to actor/marine/golfer Tim Colceri about one of the most extreme real life stories of humiliation and dashed hopes you're ever likely to hear.

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Actor Rob Lowe LOVES the 1980s. And who can blame him? He was one of the most famous men on the planet. But, as he tells Dr Laurie Santos, he's careful not to wallow in nostalgia for the music, fashions and events of his youth too much - and happiness science backs him up on this.

Research suggests that our memories of the past can be very selective and highly unreliable - causing us to misremember events and cast them in a rosy glow. Sadly, this also causes us to make very bad decisions about what will make us happy in the future.

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There are no stupid questions when it comes to discussing happiness - so Dr Laurie Santos has joined forces with fellow psychologist Angela Duckworth (host of the No Stupid Questions podcast from Freakonomics Radio) for a special crossover episode to talk about how we all want to fit in; why we should do dinner and movie on separate date nights; why we should imagine bad things happening to our homes; and why a change for the worse in your life can actually be a happiness gift.

Check out No Stupid Questions wherever you get your podcasts!

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Liz Dunn is a regular guest on The Happiness Lab, but in this extended interview with TED's Chris Anderson she take us on a deep dive into her research. It shows that by increasing our generosity and by giving to others we can significantly boost our own happiness. 

Listen to more episodes of The TED Interview wherever you get your podcasts.  

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Hidden Brain is a weekly podcast hosted by Shankar Vedantam. It's a show about science and human behaviour we think you'll enjoy. Dr Laurie Santos was a guest on the show - so we thought you'd appreciate a chance to hear her tell Shankar all about her research work on monkeys and what they tells us about how our own biases surrounding financial decisions developed.

If you like this episode of Hidden Brain subscribe to the show wherever you get your podcasts or find out more at https://hiddenbrain.org/  

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The challenges of life often cause us to work frantically to overcome our difficulties - but the Chinese thinker Lao Tzu recommended that instead we should emulate the slow, steady, yet powerful flow of a river.

Solala Towler has studied and taught the principles of Daoism for more than 30 years - and explains how we can implement them into our daily lives. Things like retaining our childlike wonder, being content to go with the flow, and appreciating moderation in all things so that we don't burn ourselves out.

You can read more about Solala's work at https://abodetao.com/

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The Covid pandemic has robbed us of many rituals and ceremonies we took for granted - from simple handshakes to elaborate graduation ceremonies. Their loss is important - rituals contribute to our happiness in so many ways. Something the ancient Chinese teacher Confucius contemplated deeply.

Harvard professor Peter Bol (who teaches ChinaX at edx.org) explains why Confucius thought that ritual behaviours can bring us and our communities peace and joy - but why we need to create traditions and rules and customs that serve others, not just ourselves.

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Miroslav Volf teaches at Yale Divinity School - and is celebrated for his work on reconciliation and forgiveness. But book learning alone does not explain this focus.

Miroslav’s brother was killed in a childhood accident, and the Volf family’s journey through misery and hatred finally ended in a powerful act of forgiveness inspired by Christian teachings. He tells Dr Laurie Santos how seeking to "unglue" the deed from the doer is a gift we can give others and ourselves.

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Sarah Hurwitz worked 24/7 at Harvard, and barely took time off as she built a career in DC writing speeches for first Hillary Clinton and then Michelle Obama. Sarah would even take her cell phone into the shower.

But as she explored the teachings of Judaism, she began to appreciate the vital importance of the commandment to observe a day of rest, and found that sometimes doing less made her happier.

Sarah is author of Here All Along: Finding Meaning, Spirituality, and a Deeper Connection to Life in Judaism (After Finally Choosing to Look There).

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Sarah Hurwitz grew up thinking there was little the great texts of Judaism could teach her - she even hatched a plot to get out of Hebrew school. But in adulthood she discovered that The Torah contains instructions to act with gratitude, kindness and solidarity that all chime with the latest happiness research.  

Sarah is author of Here All Along: Finding Meaning, Spirituality, and a Deeper Connection to Life in Judaism (After Finally Choosing to Look There).

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Moving more is great for your happiness - but many of us decide to exercise because we're unhappy with our bodies and long to change them. What should be fun and life-enhancing often becomes saturated with self-loathing.

Jessamyn Stanley identified as a "fat and awkward weirdo", who shied away from exercise until she realised that it was her own body-shaming that was holding her back. She tells Dr Laurie Santos how she decoupled her love of yoga from the corrosive idea of transforming her body - and in the process became an inspirational teacher and author for those who think exercise isn't for them.

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Diets and "healthy" eating fads are a January fixture - but few of us stick to these harsh regimes. And when the dieting ends, we often go back to the "bad" foods we craved during our fasting.

Psychotherapist Andrea Wachter says this dieting "roller coaster" makes our minds obsess over food and causes our bodies no end of harm. Andrea stepped off the roller coaster by taking a kinder and calmer approach to the foods she consumed. She tells Dr Laurie Santos the key rule - feed yourself like you'd feed someone you love.

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Psychologist and meditation teacher Tara Brach felt too stressed and busy to spend time with her elderly mother - until she had a lightning moment of realisation. Why couldn't she enjoy living in the moment with her beloved parent? What fears and insecurities were preventing her from devoting time to her mom?

Tara tells Dr Laurie Santos how she created RAIN - a mindfulness practise that allows us to Recognise, Allow, Investigate and Nurture our emotions. Once we consciously engage with those emotions, Tara argues, we can decide what is really important to us and our happiness.

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We often start a new year hoping to make big changes in how we look, feel or act. This can involve a lot of self-criticism and adopting things like tough diets and brutal exercise regimes. But being hard on ourselves doesn't deliver results.

Dr Laurie Santos examines why being a nasty drill sergeant to ourselves is less effective than being a kind coach; and hears from researcher and author Kristin Neff about why developing self-compassion is vital to helping us achieve our new year goals.

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A chance to hear a recent episode of A Slight Change of Plans in which Maya Shankar asks psychologist Adam Grant about his new book "Hidden Potential: The Science of Achieving Greater Things". They talk about how to filter out unhelpful feedback, the benefits of imperfectionism, and why we need to give soft skills more respect. 

Listen to more episodes of A Slight Change of Plans  wherever you get your podcasts. 

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A lot of the festive events and traditions we look forward to each year will be very different in 2020. Gatherings might be smaller than we'd like... or cancelled altogether. Family tensions might be heightened too. But Dr Laurie Santos has gathered a group of top happiness experts to share their tips, tricks and science-backed strategies to make this holiday season as good as it can be.... and maybe even great.

Joining Laurie for this festive Zoom party are Jamil Zaki from Stanford University, Liz Dunn from the University of British Columbia and Nick Epley from the University of Chicago Booth School of Business.

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Exchanging holiday gifts is supposed to be joyful... but for many of us it is a source of stress, anxiety and hurt feelings. To transform the way you think about the act of giving and receiving presents, Dr Laurie Santos has gathered together the top experts in the field of happiness to share their tips, tricks and science-backed strategies. They even tackle the thorny issue of giving money in lieu of a present - with some surprising conclusions.

Joining Laurie for a festive Zoom party are Jamil Zaki from Stanford University, Liz Dunn from the University of British Columbia and Nick Epley from the University of Chicago Booth School of Business.

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The Buddha was born to a royal family... and it shocked him when he found out that no amount of money or power could keep suffering and loss at bay forever. The quest to accept that life brings us pain was key to the development of Buddhism as a major religion.

Dr Laurie Santos is joined by Liz Angowski and Robert Wright (author of 'Why Buddhism is True') to explore The Buddha's teachings about unhappiness and how mindfulness meditation can help us come to terms with the negative feelings we all experience from time to time.

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Epictetus was born into slavery and beaten until he was lame... but he became one of Ancient Rome's greatest thinkers by accepting every setback as an opportunity to learn and grow.

Philosophy professor Bill Irvine joins Dr Laurie Santos to delve into Stoicism - an ancient school of thought which urges us to reframe how we view the problems we all face and defuse the negative emotions of anger and envy that can be so harmful to our happiness.

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Plato likened us all to charioteers trying to control two wayward horses. The steeds represent the competing wants and desires that constantly pull us off course and away from a happier life.

Yale professor Tamar Gendler joins Dr Laurie Santos to examine how the ancient Greek philosopher didn't only diagnose the internal tensions we all face, but also offered a cure. The horses can be made to pull in the direction you command... but each must be coaxed in the right way.

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He gave us biology, physics and drama... but Greek philosopher Aristotle also thought deeply about how humans can flourish and live happy lives of virtue.

Yale professor Tamar Gendler tells Dr Laurie Santos about Aristotle's wellbeing insights and how he recommended taking daily "baby steps" towards becoming the sort of happy, moderate person we aspire to be. A kind of ancient "fake it, 'til you make it" ethos.

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You might detest bigotry and injustice, but have you done anything to address these problems? There are many reasons we stay silent and inactive when we know we should intervene to defend the rights of others. We look at the psychology underpinning our reluctance to act and the ways in which we can match our moral beliefs with concrete actions.

Featuring James Barr and Dan Hudson, co-hosts of the podcast 'A Gay and a Non-Gay'.

WARNING: This episode talks frankly about discrimination, hate crimes and sex.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Feeling you belong to a group can be great - but it also has a darker side, leading us down an unhappy path of hatred and violence towards people with different identities and backgrounds.

Dr Laurie Santos talks to Mina Cikara - whose homeland descended into a bloody civil war - and Jamil Zaki about how we can fight hatred with empathy, kindness and difficult conversations.

(Deep canvassing clips courtesy of The Leadership Lab https://leadership-lab.org/ at the Los Angeles LGBT Center.)

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Cait Flanders went deep into debt to buy all the clothes, books and gadgets she was convinced would make her happier. But she soon realized that doing things—rather than having things — was a much more fulfilling way to spend her hard-earned income. Dr. Laurie explains the psychology of material vs. experiential spending and why investing in experiences like concerts, vacations, and dining out creates longer-lasting joy.

Experts Mentioned:
- Bruce Hood, Professor of Developmental Psychology in Society, University of Bristol
- Amit Kuman, Assistant Professor of Marketing, University of Texas Austin

Resources Mentioned:
- The Year of Less by Cait Flanders (2018)
- Possessed, Why We Want More Than We Need by Bruce Hood (2019)
- "Does Economic Growth Improve the Human Lot? Some Empirical Evidence," (Nations and Households in Economic Growth, 1974)
- Diderot Effect

Related episodes of "The Happiness Lab":
- "The Unhappy Millionaire"
- "Let Slip the Dogs of More Happiness"
- "Nerd Out! The Happiness of Being a Fan"
- "Move to Your Happy Place"
- "Sight and Sound: How to Joyfully Awaken Your Senses"
- "Smell, Taste, and Touch: How to Joyfully Awaken Your Senses"
- "Can Spiritual Experiences and Psychedlics Make Us Happy? (Live from Boston)"
- "How to Lead the Richest Life Possible "

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We all have bad habits - things we eat, drink, do or say that cause us unhappiness. We repeat these behaviours over and over again - almost as if we are on autopilot. But we can break free from them, and use the mechanics of habit formation to make doing good things feel effortless.

Dr Laurie Santos meets a scientist who sleeps in her running gear and a former army doctor who went to Vietnam to fight a wave of heroin abuse in the military and discovered something startling about habits.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Work is a worry. Are we paid enough? Should we be getting promoted quicker? Is artificial intelligence about to replace us all? 

Speaking at SXSW 2024, Dr Laurie Santos argues that because of all our career woes we often neglect our happiness. She walks through her top five tips for improving our workplace wellbeing - which will not only make us feel better, but might even cause our salaries to rise!  

Suggested reading from this episode:

Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN by Tara Brach

Slow Productivity: The Lost Art of Accomplishment Without Burnout by Cal Newport

Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff

The Truth About Burnout: How Organizations Cause Personal Stress and What to Do About It by Christina Maslach

The Business of Friendship by Shasta Nelson

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Your smartphone might be making you miserable and you might not even realize it. These machines are technological marvels, but our addiction to them is causing us to miss out on the things happening all around us. Dr. Laurie explores the science of in-attentional blindness—our brain's remarkable ability to miss things that are right in front of us—and how our phones impact our already limited attention. Psychologist Liz Dunn, whose research shows that even the mere presence of a phone during social gatherings can reduce our enjoyment of them, and science journalist Catherine Price, founder of Screen/Life Balance and author of How To Break Up With Your Phone, explain the science of attention and distraction, and provide useful tips for mindfully using technology.

Experts Mentioned:
- Christopher Chabris, Professor & Director of Decision Sciences, Geisinger Research Institute
- Daniel Simons, Professor of Psychology, University of Illinois Urbana-Champaign
- Brian Scholl, Professor of Psychology, Yale University
- Brian's Lab Research Projects
- Elizabeth Dunn, Professor of Psychology, University of British Columbia

Resources Mentioned:
- The Inivisble Gorilla: How Our Intuitions Deceive Us by Chrisopher Chabris and Daniel Simons (2010)
- "Gorillas in our Midst: Sustained Inattentional Blindness for Dynamic Events," (Perception, 1999)
- "A Wandering Mind Is an Unhappy Mind," (Science, 2010)
- "No Time to Kill: How Smartphone is Pushing Chewing Gum out of Fashion," (The Economic Times, 2017)
- "Cell Phone Use Latency in a Midwestern USA University Population," (Journal of Technology in Behavioral Science, 2017)

Related episodes of "The Happiness Lab":
- "Good Screens and Bad Screens"
- "Tame Those Devices: 10 Tips to Achieve Digital Balance"
- "How to Kick Bad Habits (and Start Good Ones)"
- "Reconnect with the Moment"

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'Time famine' is when you just don't feel you have a spare moment... and it can make you miserable. It's a feeling Dr Laurie Santos knows only too well, so she seeks help from her time affluence hero, Idler author Tom Hodgkinson.

Tom lives life to the full, but he ensures he carves out time to wander around, think, chat with friends and even take naps. He argues that 'idling' is vital to leading a happy, creative and productive existence. Is he right? And if so, what can we all do to break free from the tyranny of time?

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Marty kills rats... but if you asked him what his job is he'd say it was "solving problems" and "helping people". How we view our work can contribute greatly to our daily levels of happiness - far more than money or status.

Dr Laurie Santos examines how we all came to ignore the importance of job satisfaction and hears from Professor Amy Wrzesniewski about "job crafting" - the reframing skill that happy people like Marty use to see their careers as more than just a way to make money.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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Reply All hosts PJ and Alex love to trade gripes. Their complaints about the minor annoyances of modern life make for great audio, but are the podcasters making a classic mistake?

We all like to complain - thinking that venting does us good - but Dr Laurie Santos explains to PJ and Alex that they should gripe less if they want to be happier, and sets them a task to say something nice.

For an even deeper dive into the research we talk about in the show visit happinesslab.fm

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