The Science of Happiness

PRX and Greater Good Science Center
  • 4.5 (1.9K)
  • Social Sciences
  • Updated Biweekly

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.

  1. Happiness Break: A Compassionate Letter to Yourself

    10h ago

    Happiness Break: A Compassionate Letter to Yourself

    Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment. Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human. Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive. Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in. Scroll down for a transcription of this episode. Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/ Today’s Happiness Break Guide:Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout. More Happiness Breaks like this one: A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv Related Science of Happiness episodes: Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33 The Science of Letting Go: https://tinyurl.com/34u2fu48 The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/4rcnm6s5

    10 min
  2. Introducing - Intention to Treat: Money and Misdiagnosis

    1d ago

    Introducing - Intention to Treat: Money and Misdiagnosis

    Scroll down for a transcription of this episode. Intention to Treat: The Race Equation is a new series from the New England Journal of Medicine, investigates how race-specific diagnostic tools harm Black patients and contribute to growing health inequities. Transcription: https://tinyurl.com/36bne7hd

    25 min
  3. Finding Common Ground in Uncomfortable Times

    Jun 4

    Finding Common Ground in Uncomfortable Times

    Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity. Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity. How To Do This Practice: Observe Before You Interpret: Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need? Approach with Curiosity: Start with simple human connection—small talk, a question about their day, or genuine interest in their community. Signal That You're There to Listen: Make it clear your goal is understanding, not persuading, debating, or changing anyone's mind. Practice Democratic Listening: Give your full attention through eye contact, nodding, and brief acknowledgments, while resisting the urge to agree, disagree, or jump in with your own views. Stay Relaxed Through Discomfort: When differences emerge, maintain "relaxed awareness"—remaining open, attentive, and calm rather than defensive or reactive. Reflect and Learn: Afterward, ask yourself: What helped create connection? What got in the way? What might I try differently next time? Scroll down for a transcript of this episode. Today’s Guests:  JESSE KELLY is a McNair and MacArthur fellow and a recent graduate of Bowie State University, Maryland's oldest historically black university. Learn more about Jesse Kelly here: https://www.linkedin.com/in/jessekellyjr/ LIA HOWARD is the director of the Political Empathy Lab at the University of Pennsylvania. Learn more about Lia Howards here: https://snfpaideia.upenn.edu/people/lia-howard/ Related The Science of Happiness episodes:   How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc Related Happiness Breaks: A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/3bt8fpdj

    24 min
  4. Happiness Break: A Walking Meditation With Dan Harris of 10% Happier

    May 28

    Happiness Break: A Walking Meditation With Dan Harris of 10% Happier

    Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return your attention to the sensations of walking and your surroundings each time you drift away. Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly. Scroll down for a transcription of this episode.  Today’s Happiness Break Guide: 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/324xtuut Related Happiness Break Episodes: Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42 Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759 Making Space For You: https://tinyurl.com/yc42s6mv Related Science of Happiness Episodes:  How To Focus Under Pressure: https://tinyurl.com/3hpah4ss How to Find Calm Through Walking: https://tinyurl.com/43dr26re How To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8 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 Transcription: https://tinyurl.com/9n5xu96e

    7 min
  5. How To Step Away from Anxiety

    May 21

    How To Step Away from Anxiety

    Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time. Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance.  How To Do This Practice: Choose a small, quiet space: Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room. Set a timer for 10 minutes: Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice. Begin walking slowly and naturally: Walk at a comfortable pace, paying attention to the sensation of each step—your heel touching the ground, the shift of your weight, and the movement of your body. Focus on your breath: As you walk, gently notice your breathing. You might take a slow breath before turning around at the end of each pass, letting your breath help anchor your attention. When your mind wanders, return to the movement: Thoughts, worries, memories, or distractions will come up. Rather than judging yourself, simply guide your attention back to your steps and breathing. Notice how you feel afterward: When the timer ends, pause for a moment before moving on with your day. Take note of any shifts in your body, mood, or pace of mind, even subtle ones can matter. Try the full practice here: https://ggia.berkeley.edu/practice/walking_meditation Scroll down for a transcription of this episode. Today’s Guests: RAINA TELGEMEIER is an American cartoonist and New York Times bestselling author. Her books have received many awards, including multiple Eisner Awards, a Boston Globe-Horn Book Honor and a Stonewall Honor. Learn more about Raina Telgemeier here: https://goraina.com/  RICHARD DAVIDSON is the founder and director of the Center for Healthy Minds at the University of Wisconsin, Madison. Learn more about Richard Davidson here: https://www.richardjdavidson.com/ Related The Science of Happiness episodes:   How to Find Calm Through Walking: https://tinyurl.com/43dr26re Related Happiness Breaks: Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759 Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mrxkfvkj

    22 min
  6. Happiness Break: The Unexpected Joy of Slow Looking

    May 14

    Happiness Break: The Unexpected Joy of Slow Looking

    What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection. How To Do This Practice: Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captures a natural or urban scene. Don’t overthink it—choose something that draws your attention. Begin with a few slow breaths: Take a moment to settle into the present. Deepen your inhale, lengthen your exhale, and allow your breathing to slow the pace of your day. Let your eyes wander slowly: Scan the image without rushing. Notice the light, colors, shapes, patterns, textures, and details that begin to emerge as you spend more time looking. Imagine yourself inside the scene: Engage all of your senses. What might you hear, smell, feel, or taste in this place? Allow yourself to step into the environment with your imagination. Notice how the scene changes: Picture the image at different times of day and throughout the seasons. Reflect on how the light, colors, atmosphere, and activity might shift over time. Reflect on what arises: Pause to notice any emotions, memories, thoughts, or sensations that surfaced during the practice. Consider what changed when you gave yourself permission to look more slowly. Scroll down for a transcription of this episode. Today’s Happiness Break Guide: NATHALIE A. RYAN is a Senior Educator at the National Gallery of Art, Washington, where she has led programs for educators, families, teens, and the adult public since 2002. Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5 What Humans Can Learn From Trees: https://tinyurl.com/48te84ps Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/mt4mcw3m

    9 min
  7. Love Throughout Your Life: Stories from a Stranger

    May 12

    Love Throughout Your Life: Stories from a Stranger

    Description: Sharing a new podcast called Stories from a Stranger, which features portraits of strangers connected by themes of love, loss, regret, inspiration, illness, family connections, and more. In each episode of Stories from a Stranger, host Hunter Prosper shares  raw, intimate, long-form conversations with real people. It’s a show that inspires empathy and connection, proving that “Every stranger has a story.” In this episode, Hunter meets three strangers at three different stages of life and asks them what love means to them. You’ll hear how love looks and feels different at every age—from the dizzying rush of a first crush to the quiet comfort of a lifelong partner, and the ache of wondering if love will ever come at all. Today, yesterday, and tomorrow, love is in the air. Listen to Stories from a Stranger at https://lnk.to/storiesfromastrangerSH Transcription: https://tinyurl.com/mu6sn8dp

    49 min
  8. The Art of Slowing Down

    May 7

    The Art of Slowing Down

    What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world. Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Science of Happiness explores what happens when we slow down and really look at a piece of art. We visit the Nevada Museum of Art to look at the science and practice of slow looking—how it can deepen empathy, presence, and everyday meaning. How To Do This Practice: Choose One Piece and Commit to Staying With It: Pick a single artwork, photograph, object, or even a scene in nature. Set aside about 15 minutes and put away distractions—especially your phone. The goal is not to “figure it out,” but to stay present long enough for your experience to deepen. Spend Time Noticing the Form: For the first five minutes, focus only on what you see. Notice the shapes, textures, colors, lines, patterns, shadows, movement, or composition. Let your eyes wander slowly across the piece and observe details you might normally miss. Pay Attention to Your Emotional Response: For the next five minutes, shift inward. What feelings arise as you look? Curiosity, comfort, sadness, awe, tension, delight, nostalgia? Instead of labeling the experience as simply “I like it” or “I don’t,” explore the full range of emotions and reactions that emerge. Let Your Mind Make Associations: For the last five minutes, allow the artwork to lead your thoughts elsewhere. What memories, people, places, or ideas come to mind? Does it remind you of something from your own life or spark questions about the world, history, or humanity? Follow the associations without judging them. Stay Open to Complexity and Discomfort: Some works may bring up conflicting or uncomfortable emotions. Rather than rushing past them, give yourself permission to sit with them.  Read the full study here. Scroll down for a transcription of this episode. Today’s Guests:  COLIN ROBERTSON is the Senior Vice President of Education and Research at the Nevada Museum of Art.  Learn more about Colin Robertson here: https://www.linkedin.com/in/colinmrobertson/ DR. ANJAN CHATTERJEE is a professor of Neurology, Psychology, and Architecture and the founding Director of the Penn Center for Neuroaesthetics.  Learn more about Dr. Anjan Chatterjee here: https://tinyurl.com/yw2fs364 Related Science of Happiness episodes: Cities of Awe Series: https://tinyurl.com/2vyhxvny Follow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/5b5prh4t

    27 min
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4.5
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About

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.

Information

  • Creator
    PRX and Greater Good Science Center
  • Years Active
    2018 - 2026
  • Episodes
    341
  • Rating
    Clean
  • Copyright
    © Greater Good Science Center
  • Show Website
    The Science of Happiness

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