Office Hours with Arthur Brooks

Arthur Brooks
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Hi Friends, I’m Arthur Brooks, a social scientist, professor at the Harvard Kennedy School and Harvard Business School, and columnist at The Atlantic. I write, speak, and teach about the science of human happiness, blending neuroscience, behavioral science, philosophy, and religion for insights on how to live better, and be happier. Each week on Office Hours, you’ll get a glimpse into the cutting edge research on happiness, and explore how you can use it to improve your life—and share what you learn with those you love. Join me in the movement to build a happier world–starting with you.

  1. 5 DAYS AGO

    The 4 Types of Careers, and How to Find Yours

    Many people think a successful career moves in a straight line, always upward and forward. But life isn’t that neat. There are actually four different career paths, and which one is best for you depends on your individual psychology. In this episode of Office Hours, I talk about why the happiest people are those whose work reflects their values and stage of life, not someone else’s idea of success. We’ll look at what happens to happiness when we change jobs, why satisfaction almost always drops after the honeymoon period, and how our mindset shapes what comes next. I’ll also share four rules for making a good job change that can help you find greater alignment, satisfaction, and peace of mind in your work. — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Newsletter: ⁠⁠https://www.arthurbrooks.com/newsletter⁠⁠ • X: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (03:15) An introduction to four types of careers (14:55) Stats on how often we change jobs and the types of people who resist change (20:58) What surveys reveal about job changers’ happiness and why it tends to fall  (23:10) Self- vs. organization-centered careers and why the latter leads to more satisfaction (25:25) Why liking your life makes you more likely to enjoy your job (27:57) Why being intentional about leisure matters (29:01) Push and pull: the reasons we seek new jobs  (32:12) Four rules for a good job change #1: Manage your expectations (33:57) Rule #2: Look for your happiness first outside your job (34:57) Rule #3: Jump before you push  (36:11) Rule #4: Don’t be afraid  (36:56) Why lifelong marriages are most associated with happiness, but careers aren’t  (39:19) A review of the four career types and the rules for job-change happiness (40:58) Q&A: Should I work after raising kids?  — Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • Career pandemonium: Realigning organizations and individuals: https://journals.aom.org/doi/abs/10.5465/ame.1996.3145319  • The Four Career Concepts: https://www.shrm.org/topics-tools/news/hr-magazine/four-career-concepts  • The Number of Americans Wanting to Switch Jobs Hits a 10-Year High: https://www.wsj.com/lifestyle/careers/job-satisfaction-low-gallup-data-detachment-17bc183c  • Fear of the unknown: One fear to rule them all?: https://www.sciencedirect.com/science/article/pii/S0887618516300469?via%3Dihub  • The relationship between employee job change and job satisfaction: the honeymoon-hangover effect: https://pubmed.ncbi.nlm.nih.gov/16162061/ • ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    44 min

  2. 20 OCT

    4 Ways to Love the People You Disagree With

    America doesn’t have an anger problem. We have a contempt problem. In this episode of Office Hours, I talk about how we can bring more love and happiness into a world that feels increasingly bitter and divided. Too often, contempt fills the space where love could exist. When we choose to love those who disagree with us, we not only make the world better, but we also make our own lives happier. A lot of what I share today draws from my book Love Your Enemies: How Decent People Can Save America from the Culture of Contempt (2019). I reflect on what I’ve learned about standing up for those we oppose, and why real change starts when we take contempt personally. I hope you walk away from this episode remembering that behind every cruel remark or dehumanizing label is a person with inherent worth and dignity. In the episode, I will also explore a psychological concept known as the Dark Triad—a trio of personality traits that can fuel conflict and polarization. If you're curious about how these traits show up in yourself or others, you can take a quick quiz at arthurbrooks.com/darktriads to see where you land. We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Newsletter: ⁠https://www.arthurbrooks.com/newsletter⁠ • X: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (03:52) America’s growing crisis of contempt (04:50) What motive attribution asymmetry is, and how to overcome it (13:33) Why you should take hateful remarks personally and love your political enemies  (18:59) Why anger isn’t the problem, but contempt is  (24:23) How John Gottman identifies contempt in relationships doomed to fail (26:01) How Dark Triad personalities thrive in a culture of contempt (28:58) The neuroscience of habits and how they shape communication (33:07) How to break a destructive habit ((42:09) Homework #1: Disagree better (43:20) Homework #2: Stand up to your own side (44:18) Homework #3: Go looking for contempt and meet it with love (46:29) Homework #4: Express gratitude (48:46) Q&A: How charisma connects to the dark triad (50:10) Q&A: When family cuts you off (and why it’s more common than you think) — Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • Love Your Enemies: How Decent People Can Save America from the Culture of Contempt: https://www.amazon.com/Love-Your-Enemies-America-Contempt/dp/0062883755  • America’s Crisis of Civic Virtue: https://www.journalofdemocracy.org/articles/americas-crisis-of-civic-virtue/  • Motive attribution asymmetry for love vs. hate drives intractable conflict: https://pubmed.ncbi.nlm.nih.gov/25331879/ • ...References continued at: ⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    52 min

  3. 13 OCT

    3 Steps to Managing Your Emotions

    Are you managing your emotions, or are they managing you? In this episode of Office Hours, I explore how to manage your emotions by understanding how they work and what they are trying to tell you. Emotions like fear, anger, joy, and disgust evolved to protect and guide us, yet in the modern world, they often become misaligned, leading us to overreact or lose perspective. The goal is not to eliminate emotions entirely, but to understand that they work for you, not the other way around. To learn more about how you, specifically, experience positive and negative emotions, take the Positive and Negative Affect Schedule (PANAS) quiz here.  In this episode, I cover: • How to get out of your reptilian brain and engage your reasoning mind • Why avoiding negative emotions can actually make you less happy • The evolutionary advantage of rejection and how it protects you • How politicians exploit the disgust reflex to divide people • The “count to 30” rule for interrupting emotional impulses • Three metacognitive techniques for managing emotions in everyday life • A journaling exercise for reducing anxiety and building perspective • A Q&A on faith, teaching happiness, and choosing fulfilling work We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Brought to you by: • LMNT— A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur  • ⁠The Pump Club⁠—Finally, fitness you can trust. ⁠Join The Pump Club⁠—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout http://thepumpclub.com/ ⁠⁠⁠⁠ — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Newsletter: https://www.arthurbrooks.com/newsletter • X: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (04:47) Feelings vs. emotions and a review of what happiness is  (10:10) How Triune Brain Theory explains emotion and what makes humans unique  (17:17) Why both positive and negative emotions are essential to our well-being (18:40) The purpose and function of our primary negative emotions (28:54) Understanding the primary positive emotions that drive joy and growth (32:51) How to manage your emotions using metacognition techniques  (36:35) Three ways to get better at metacognition, starting with Technique #1: Knowledge (41:00) Technique #2: Contemplation  (43:14) Technique #3: Documentation  (50:15) Q&A #1: Is happiness or contentment possible through faith alone? (52:50) Q&A #2: How to teach happiness without sounding preachy (54:22) Q&A #3: How to choose a job that truly supports long-term happiness — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • PANAS quiz for gauging your level of emotionality: https://www.arthurbrooks.com/quiz/panas • ...References continued at: ⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    59 min

  4. 6 OCT

    4 Ways to Use Common Knowledge to be Happier with Steven Pinker

    Learn more about your affect profile by taking the Positive and Negative Affect Schedule quiz (PANAS) here.  So much of life depends not only on what we know, but also on what we know that others know as well. This shared awareness—what social scientists call common knowledge—explains how we cooperate, why markets rise and fall, and why silence in the face of cancel culture is so damaging. In this episode of Office Hours, I’m joined by Dr. Steven Pinker, Harvard psychologist and bestselling author of The Language Instinct and Enlightenment Now. We discuss his new book, When Everyone Knows That Everyone Knows, and explore how common knowledge influences cooperation, politics, humor, and even happiness, and why using it as a gift, not a weapon, can help us all live better. We cover: • What common knowledge really is and why it matters in everyday life • How nonverbal signals like eye contact or laughter shape our social lives • Why so many Americans hide their true beliefs • 4 principles that can help you live a happier, more meaningful life • How to practice radical honesty with clarity and kindness We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Brought to you by: • AGZ—AGZ is a nighttime drink designed to support restful, restorative sleep. Get a free frother with your purchase at drinkag1.com/arthurbrooks.com⁠⁠ — Where to find Steven Pinker: • Website: https://stevenpinker.com/   • X: https://x.com/sapinker • Facebook: https://www.facebook.com/Stevenpinkerpage Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠ • X: ⁠⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (05:04) What common knowledge means and why it’s tricky (05:50) Evidence of common knowledge beyond humans  (07:26) Nonverbal ways that we share common knowledge  (08:08) Examples of how common knowledge spreads and is suppressed (10:54) How dictators repress common knowledge through censorship  (12:44) Politeness vs. kindness when it comes to common knowledge  (14:55) The threat of cancel culture to academic freedom (19:39) What happens when people are afraid to speak up (23:04) Why we fall for misinformation  (25:11) Arthur’s 4 big takeaways on common knowledge for wellbeing  (29:02) The problem with collective illusion (31:20) What the Populace survey reveals about how groups of Americans really feel (33:39) Bridgewater Capital’s policy of radical honesty  (36:15) How the 4 principles from Common Knowledge relate to happiness — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • The Language Instinct: How the Mind Creates Language: https://www.amazon.com/Language-Instinct-Creates-Perennial-Classics/dp/0061336467/  • The Better Angels of Our Nature: Why Violence Has Declined: https://www.amazon.com/Better-Angels-Our-Nature-Violence-ebook/dp/B0052REUW0 • ...References continued at: ⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    45 min

  5. 29 SEPT

    Exercise Your Way to Greater Well-Being

    Learn more about your affect profile by taking the Positive and Negative Affect Schedule quiz (PANAS) here, and download Arthur’s morning protocol guide to help you start your mornings happier. — Today, I want to talk about one of the lowest-hanging fruits for improving your well-being: exercise. Most Americans don’t get the recommended amount of physical activity, which means there’s an enormous opportunity to feel better. In this episode of Office Hours, I explain the science behind how exercise helps lower stress, anxiety, and negative mood, and how you can utilize it to improve your life. I also cover:  • Which kinds of exercise do the most to lift your mood and which calm stress the best  • The stark reality of how few Americans meet even the basic exercise guidelines • The 3 key brain chemicals exercise activates to improve your mood • How to build an exercise habit that sticks • How to define your emotional objective and build a routine around it • The red flags that indicate exercise is tipping into addiction  • Why a simple sunrise walk may be the most effective way to begin • Listener questions on the effects of rituals on happiness, experiencing transcendence as a skeptic, and finding meaning in life We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Brought to you by: • ⁠The Pump Club⁠—Finally, fitness you can trust. ⁠Join The Pump Club⁠—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout. — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠ • X: ⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (04:32) How active are Americans (06:14) The 4 core types of exercise (08:50) How exercise boosts the brain through 3 key neurotrophic factors (11:55) The unique mental benefits of aerobic exercise, yoga, weightlifting, and sports (15:36) What the data shows about who experiences the strongest mood lift from working out (19:00) Signs your exercise habit is tipping into behavioral addiction (24:48) Step 1: Build a strong foundation with a basic exercise routine (26:34) Step 2: Define your emotional objective and personalize your routine (27:36) Step 3: Aim for high moderation  (27:59) Why sunrise walks are an ideal entry point for new exercisers  (30:34) Q&A: How do rituals play into improved happiness  (31:48) Q&A: How to get the benefits of transcendence as a skeptic  (33:20) Q&A: How to find the reason you’re alive — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day • Physical Activity Among Adults Aged 18 and Over: United States, 2020: https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1  • Thomas Jefferson to Peter Carr, 19 August 1785: https://founders.archives.gov/documents/Jefferson/01-08-02-0319 • ...References continued at: ⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    36 min

  6. 22 SEPT

    My 6-Step Morning Protocol for a Better Day

    Want to make your own morning protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/6-protocols — How you start your morning sets the tone for your whole day. In this episode of Office Hours, I share the science and habits behind my “Mad Scientist” morning routine, a six-step protocol I use to lower negative affect, boost positive mood, and make mornings a time of focus and flow. I introduce the Positive and Negative Affect Schedule (PANAS), explain why morning mood matters, and show you the research-backed habits I use to improve mine.  In this episode, I cover: • Why your morning starts the night before with an early bedtime • How witnessing the sunrise can help manage poor morning moods  • The reason I don’t use the alarm clock on my phone  • Why I exercise first thing • How to build a grounding spiritual or reflective practice (even if you’re secular) • Why delaying your morning coffee can improve focus and energy throughout the day • The high-protein, tryptophan-rich foods I eat for breakfast  • Why you need to protect your most productive hours of the day  • Listener questions on staying compassionate while protecting yourself and whether anger is linked to unhappiness We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Brought to you by: • AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe. • The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout. — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠ • X: ⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (03:02) Introduction to PANAS (Positive and Negative Affect Schedule) (06:36) How to measure your emotional baseline and manage morning mood (08:42) Step 1: Brahma Muhurta. The case for getting up before dawn (13:46) Why your morning starts the night before (14:52) Step 2: Get physical  (17:54) Why morning exercise is Arthur’s go-to for managing negative affect (21:27) Step 3: Get metaphysical (26:50) Step 4: Coffee time. Why you should delay it  (31:30) Step 5: Eat a tryptophan-rich, protein-heavy meal (35:40) Step 6: Get into the flow  (38:55) Q&A: How to stay compassionate while protecting yourself (41:38) Q&A: Is there a direct link between anger and lack of happiness — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • Development and validation of brief measures of positive and negative affect: The PANAS scales: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.54.6.1063  • Arthur’s PANAS quiz: https://www.arthurbrooks.com/quiz/panas ...References continued at: ⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    44 min

  7. 15 SEPT

    7 Habits That Lead to Happiness in Old Age

    Most people assume getting older means getting less happy. Maybe you’ve thought it too. But the research shows otherwise. In this episode of Office Hours, I’ll show you how your later years can be some of the happiest of your life and how to make that happen. I’ll take you inside the Harvard Study of Adult Development, the world’s longest scientific study of happiness. I’ll explain why well-being follows a U-shaped curve and why, after midlife, your trajectory depends on the “investments” you’ve made.  I’ll also share the seven habits you can start practicing today to build your own happiness portfolio so you can enjoy more satisfaction, purpose, and joy in the years to come. In this episode, I cover: • The biggest misconception people have about their happiness after 50 • Why life satisfaction bottoms out in midlife, then rebounds stronger than before • The one bad habit most strongly linked to marriage dissolution  • How learning to handle life’s inevitable setbacks pays off in your future well-being • A case for expanding your mind, reading widely, questioning assumptions, and exploring unfamiliar ideas • Why love is the strongest predictor of happiness in old age, and why one truly close connection can matter more than many casual ones • Listener questions on happiness and age, if happiness is relative, and how to make the most out of a long commute We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening! — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠ • X: ⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠ — Timestamps: (00:00) Intro (04:14) The typical trajectory of happiness (09:34) How the Harvard Study splits people into two groups in old age (15:03) Why uncontrollable factors don’t define your future (15:54) How to take the reins despite your genetics (17:23) The four most powerful habits for steering your wellness in old age (28:13) Get good at coping  (31:16) Be a lifelong learner  (35:15) Invest in your relationships (40:45) A summary of all 7 habits (and Arthur’s #8)  (41:57) Q&A: How does what makes people happy vary across age groups? (45:58) Q&A: Is happiness relative, or do people experience it differently? (47:35) Q&A: How to stay happier during a long commute — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • The Harvard Study of Adult Development: https://www.adultdevelopmentstudy.org/ • Good genes are nice, but joy is better: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ • Robert Waldinger’s website: https://www.robertwaldinger.com/ • The Good Life: Lessons from the World's Longest Scientific Study of Happiness: https://www.amazon.com/Good-Life-Lessons-Scientific-Happiness/dp/198216669X ...References continued at: ⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    54 min

  8. 8 SEPT

    Fame ruined me, but faith saved me: Office Hours meets The Office, with special guest Rainn Wilson

    What can faith teach us about happiness that science alone cannot? In this episode of Office Hours, I sit down with my friend, the actor and writer Rainn Wilson. Best known as Dwight Schrute on The Office, Rainn is also a writer and thinker who explores spirituality in his book Soul Boom and on his podcast of the same name. Together, we explore the Baháʼí faith and the lessons it offers for living a more meaningful life. Rainn shares his journey from growing up in the faith to losing his way during the height of fame, to rediscovering purpose through recovery and spiritual practice.  In this episode, we explore: • A case for studying religions beyond your own  • A brief history of the Baha’i faith and the core tenets that continue to guide millions of followers • How worship in the Baha’i faith goes far beyond prayer, reaching into art, service, and more • Why you should learn to surrender to something bigger than yourself • How fame left Rainn emptier than ever • Why trying to avoid suffering is a big mistake • What is the wisest path to happiness • And more! — Brought to you by: • AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe. — Where to find Rainn Wilson:  • Instagram: https://www.instagram.com/rainnwilson/ • Facebook: https://www.facebook.com/rainnwilson/ • Newsletter: https://newsletter.soulboom.com/ • Podcast: https://cms.megaphone.fm/channel/soulboom • Website: https://www.soulboom.com/ — Where to find Arthur Brooks:  • Website: ⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠ • X: ⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠ • Instagram: ⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠ • Facebook: ⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠ • YouTube: ⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠ • LinkedIn: ⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠ • Email: ⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠ — Timestamps: (00:00) Intro: Why religion offers insights social science can’t (08:50) Introducing Rainn Wilson and the Baháʼí faith (12:05) What TV shows sparked Rainn’s spiritual imagination (14:25) An overview of Rainn’s book, Soul Boom (16:50) Why the character Dwight Schrute resonated with so many people (18:35) What led Rainn’s father to the Baháʼí faith (20:27) How Rainn’s childhood in the Baháʼí faith shaped him (23:04) Rainn’s journey back to his faith (23:46) A short history of the Baha’i faith and its core teachings (28:27) Lesson #1: Surrender to the divine will (34:05) How to practice “letting go” without a higher power (36:38) Lesson #2: Embrace suffering as a path to growth (42:51) Why Rainn is grateful for hardship (47:11) What the four idols reveal about false sources of happiness (58:12) Lesson #3: Anchor your life to ancient universals instead of trends (1:02:46) Arthur’s four big takeaways (1:04:20) Rainn’s new movie — Referenced: • Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/ • The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN • Religion in Everyday Life: https://www.pewresearch.org/religion/2016/04/12/religion-in-everyday-life/ • Cultivating Leadership and Happiness | Arthur Brooks and His Holiness the Dalai Lama: https://www.youtube.com/watch?v=ZzAUgbfdecY • Soul Boom: Why We Need a Spiritual Revolution: https://www.amazon.com/Soul-Boom-Need-Spiritual-Revolution-ebook/dp/B0B8YXJYGF • Kung Fu: https://www.imdb.com/title/tt0068093/ • Star Trek: https://www.imdb.com/title/tt0060028/ • What Rainn Wilson Knows About God: https://www.theatlantic.com/ideas/archive/2023/05/divine-rainn-wilson-faith-moral-values/673891/ ...References continued at: ⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠ — Production and marketing by ⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠. For inquiries about sponsorship, email jordan@penname.co

    1h 7m
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About

Hi Friends, I’m Arthur Brooks, a social scientist, professor at the Harvard Kennedy School and Harvard Business School, and columnist at The Atlantic. I write, speak, and teach about the science of human happiness, blending neuroscience, behavioral science, philosophy, and religion for insights on how to live better, and be happier. Each week on Office Hours, you’ll get a glimpse into the cutting edge research on happiness, and explore how you can use it to improve your life—and share what you learn with those you love. Join me in the movement to build a happier world–starting with you.

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