The Science of Happiness PRX and Greater Good Science Center
-
- Science
-
Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning professor Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.
-
Happiness Break: A Walking Meditation with Dan Harris of 10% Happier
Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris
How to Do This Practice:
Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.
Today’s Happiness Break host:
Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being.
Check out Dan’s podcast, 10% Happier: https://tinyurl.com/48cxcbjm\
Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd
Follow Dan on Twitter: https://twitter.com/danbharris
Follow Dan on Instagram: https://www.instagram.com/danharris/
If you enjoyed this Happiness Break, you may also like:
Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6
Check out these episodes of The Science of Happiness about walking and mind-body awareness.
How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus
How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v
We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. -
How To Make Work More Satisfying
Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.
Link to episode transcript: https://tinyurl.com/4ky325rs
Episode summary:
When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.
Practice:
Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.
Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.
Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.
Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/job_crafting
Today’s guests:
Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”
Read Susan’s book: https://pod.link/sleep-with-me
Learn more about Susan’s life and work: https://tinyurl.com/j3pcjn6r
Maria Tims is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.
Learn more about her work: https://tinyurl.com/mtp7tpy3
Resources from The Greater Good Science Center:
How to Make Life More Meaningful (The Science of Happiness Podcast) https://tinyurl.com/39pth57f
How to Be More Engaged at Work: https://tinyurl.com/2s3t5x2c
How Oxytocin Can Make Your Job More Meaningful: https://tinyurl.com/mrx8458h
Four Keys to a Healthy Workplace Hierarchy: https://tinyurl.com/788m6tme
More Resources for Improving the Job You Have:
HBR - What Job Crafting Looks Like: https://tinyurl.com/453yamac
LSE - Can workers really craft their own happiness in the job? https://tinyurl.com/yjavhda9
TED - The Power of Personalising Our Work: https://tinyurl.com/4cvznn8v
Tell us about your experiences finding meaning in your day-to-day tasks. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Leave us a 5-star review and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap -
Happiness Break: A Meditation To Move Through Anger, With Eve Ekman
Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.
Link to episode transcript: https://tinyurl.com/n6hm5yhz
How to Do This Practice:
Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,
Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion.
Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body.
Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.
Consider shaking hands with the emotion the next time it arises in your daily life.
Today’s Happiness Break host:
Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.
Learn more about Eve’s work: https://tinyurl.com/2vhuarh8
Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: https://tinyurl.com/5n95m7yx
Explore Eve’s Project, The Atlas of Emotions: https://tinyurl.com/mt75ytm3
Follow Eve on Facebook: https://tinyurl.com/3txahape
More resources from The Greater Good Science Center:
How to Regulate Your Emotions Without Suppressing Them: https://tinyurl.com/4x29denx
What to Do When You Feel Stuck in Negative Emotions: https://tinyurl.com/mwczxfya
How to Turn Your Brain from Anger to Compassion: https://tinyurl.com/57upkcfa
How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw
We love hearing from you! How do you manage your emotions? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. -
How To Talk To People You Disagree With
We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.
Link to episode transcript: https://tinyurl.com/w2a9a42p
Episode summary:
Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.
Today’s guests:
Jo Anna Dossett is an Oklahoma State Senator.
Learn about Jo Anna Dossett: https://tinyurl.com/muxw7yvz
Follow Jo Anna Dossett on Twitter: https://twitter.com/dossett4ok
Follow Jo Anna Dossett on Instagram: https://tinyurl.com/293n98fc
Follow Jo Anna Dossett on Facebook: https://tinyurl.com/yc3mszhx
Lilliana Mason is a political science professor at Johns Hopkins University.
Learn about Lilliana Mason’s work: https://tinyurl.com/w2hy6fhk
Follow Lilliana Mason on Twitter: https://tinyurl.com/29sumyxb
Resources from The Greater Good Science Center:
Eight Keys to Bridging Our Differences: https://tinyurl.com/45ntehyp
Four Lessons From Mediators for Bridging Differences: https://tinyurl.com/bdhf68te
What Will It Take to Bridge Our Differences? https://tinyurl.com/3sua8uz5
Six Techniques to Help You Bridge Differences: https://tinyurl.com/ypsbycf4
15 Practices to Help Kids Bridge Differences: https://tinyurl.com/mvw4s649
More Resources on Bridging Differences
TIME - How Americans Can Tackle Political Division Together: https://tinyurl.com/3phj6y7j
APA - Healing the political divide: https://tinyurl.com/38kzvm5k
BBC - Crossing Divides: What the research tells us: https://tinyurl.com/yahmwdth
Stanford - How to Bridge Political Divides: https://tinyurl.com/yc7ha55p
Tell us about your experiences and struggles bridging differences. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/d3mc7e6t -
Happiness Break: Tap into the Joy that Surrounds You, With Anushka Fernandopulle
Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.
Link to episode transcript: https://tinyurl.com/43e35j37
How to Do This Practice:
Find a comfortable position to begin this practice, focusing on your breath.
Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail.
Connect with their joy and happiness, wishing them well.
Expand your focus to larger groups of people, like a team winning a match, wishing them well.
Consider repeating this practice when you want to connect your sense of happiness with others.
Today’s Happiness Break host:
Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.
Learn More about Anushka: https://www.anushkaf.org/about/
Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/
Follow Anushka on Twitter: https://twitter.com/anushkaf
More resources from The Greater Good Science Center:
Happiness Break: Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8
What Is Sympathetic Joy and How Can You Feel More of It? https://tinyurl.com/yuzmykct
How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/4csukyd5
Can Little Steps Lead to Big Joy? https://tinyurl.com/3e5yt3hp
Why Experiencing Joy and Pain in a Group Is So Powerful: https://tinyurl.com/3trjtzfm
We love hearing from you! Tell us about your experience of appreciating others’ joy. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/3bj4637f
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. -
Who’s Always There for You?
When we remember the times someone had our back, it changes the way we view ourselves and the world. Our guest explores what happens when trying a practice to feel more supported.
Link to episode transcript: https://tinyurl.com/mrpyr8a7
Episode summary:
Ever since he was a young child, José Valladares has spent his life caring for others and has taken pride in supporting his family and community, For our show, he tried a practice where he recalled people in his life who he can turn to during a difficult moment — the people who support him. As he wrote about their admirable qualities and specific instances where they helped him, José felt a renewed sense of gratitude and energy to persist forward in helping others. Later, we hear from psychologist Angela Rowe about how feeling supported can impact our relationships and sense of personal empowerment.
Practice:
Make a list of the people who offer you comfort or security.
Write down six positive qualities that are common to some or all of these people.
Next, recall and visualize a specific situation when you felt distressed or worried, and one of these people comforted and helped you.
Write a brief description of that situation and how you felt during it.
Learn more about this practice at Greater Good In Action:
https://ggia.berkeley.edu/practice/feeling_supported
Today’s guests:
José Valladares is a software engineer in Utah originally from Honduras.
Angela Rowe is a psychology professor at the University of Bristol.
Learn more about Angela’s work: https://tinyurl.com/4nh752ad
Resources from The Greater Good Science Center:
Happiness Break: Who Takes Care of You? With Dacher Keltner: https://tinyurl.com/bdezwwyd
How to Let Someone Love You (The Science of Happiness Podcast): https://tinyurl.com/5xtzbzj2
Four Ways Social Support Makes You More Resilient: https://tinyurl.com/2p9zkjpj
Just One Thing: Feel the Support: https://tinyurl.com/yrfnmwfv
Friend or Family? https://tinyurl.com/msbs2kuh
More Resources on Feeling Supported
NYT Times - Are You Anxious, Avoidant or Secure? https://tinyurl.com/yes746sv
The Atlantic - The Trait That ‘Super Friends’ Have in Common: https://tinyurl.com/bdheumdh
BBC - Why friendship makes us healthier: https://tinyurl.com/3596n4u7
TED - How to ask for help -- and get a "yes": https://tinyurl.com/2ybrmt7m
Stanford - Asking for help is hard, but people want to help more than we realize, Stanford scholar says’: https://tinyurl.com/4n4hraj5'
Who do you turn to for support in your life? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness!
Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/b6779syt
Customer Reviews
Great short and insightful podcast
This podcast was recommended by a friend and I've only listened to 2 episodes and I am hooked. I love that it's a concise podcast that I can listen to quickly and there's so much to think about after.
tinny sound
I’m not a fan of listening to podcasts that don’t have good sound quality. Some of these are hit and miss… when it’s a guest speaking it sounds like they’re recording through a tin can.
Insightful
This podcast is very dynamic. I highly recommend if you’re going through something. I also took the course four years ago and it was amazing very insightful and in depth than these episodes.