The Science of Happiness

PRX and Greater Good Science Center
  • 4.5 (1.8K)
  • SOCIAL SCIENCES
  • UPDATED BIWEEKLY
The Science of Happiness

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. Why Friendships Matter More Than We Think

    3 DAYS AGO

    Why Friendships Matter More Than We Think

    In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival.  Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections. Scroll down for a transcription of this episode. This is part of our series The Science of Love, supported by The John Templeton Foundation. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Guests: DR. MARISA G FRANCO is a psychologist and professor at The University of Maryland and author of the book “Platonic: How The Science of Attachment Can Help You Make – and Keep – Friends.” Learn more about Dr. Marisa G Franco here: https://drmarisagfranco.com/ Follow Marisa on Instagram: @drmarisagfranco DR. LAUREN BRENT is an evolutionary biologist and professor at the University of Exeter. She studies the ecological and evolutionary basis of social relationships and networks. Learn more about Lauren Brent here: http://www.laurenbrent.com/ Related The Science of Happiness episodes:   36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj Related Happiness Breaks: A Meditation on Love and Interconnectedness: https://tinyurl.com/ye6baxv3 A Guided Meditation on Embodied Love: https://tinyurl.com/3dmpfam6 Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf Tell us about your experience building lasting friendships. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/y99tc9nm

    21 min
  2. Happiness Break: A Guided Meditation on Embodied Love

    FEB 20

    Happiness Break: A Guided Meditation on Embodied Love

    Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness. How To Do This Practice:  Sit or lie down in a relaxed posture. Close your eyes or soften your gaze. Take a deep breath in, then slowly exhale. Notice the weight of your body and release any tension in your shoulders, jaw, or hands. Recall a time when you felt deeply loved and cared for—whether from a person, pet, or a meaningful experience. Instead of focusing on the memory itself, notice where love manifests in your body—warmth in your chest, a tingling in your hands, a soft smile, or gentle relaxation. With each inhale, visualize love spreading through your body like a warm light or soft energy, filling your heart, arms, and entire being. Allow yourself to fully experience this embodied sense of love, knowing it is always within you. When ready, bring awareness back to your surroundings, wiggle your fingers and toes, and take a final deep breath before opening your eyes. Set an intention to bring this felt sense of love into your interactions throughout the day. This episode is part of our series The Science of Love, supported by a grant from The John Templeton Foundation on spreading love through the media. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Happiness Break Host: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation for Burnout: https://tinyurl.com/485y3b4y Related Science of Happiness episodes: 36 Questions to Spark Love and Connection: https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr How to Use Your Body to Relax Your Mind: https://tinyurl.com/yckyft6t How To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Breathe Away Anxiety: https://tinyurl.com/msmxtyes Follow us on Instagram: @ScienceOfHappinessPod 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/3dmpfam6

    7 min
  3. 36 Questions to Spark Love and Connection

    FEB 13

    36 Questions to Spark Love and Connection

    Scroll down for a transcription of this episode. Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships. Episode summary:  In this episode of The Science of Happiness, we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friendships. We’re joined by Amber and Ben Wallin, the hilarious and heartfelt couple who’ve shared their marriage and parenting journey with millions on TikTok. They put these 36 questions to the test. Later, we’ll dive into the power of listening and how it shapes our relationships with Yale psychologist Jieni Zhou. This is part of our series The Science of Love, supported by The John Templeton Foundation. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: tinyurl.com/7daylovechallenge Today’s Guests: AMBER WALLIN is an LA-based comedian, host, and storyteller with over a million followers on TikTok and Instagram. She creates family, relationship and comedy content with her husband Ben Wallin. Follow Amber on Instagram: @burr_iam Follow Amber on TikTok: @burr_iam BEN WALLIN is a writer, content creator and social media personality who creates family, relationship and comedy content with his wife Amber Wallin.  Follow Ben on Instagram: @beynfluencer Follow Ben on TikTok: @benjaminwallin5 JIENI ZHOU is a Post-doctoral associate at Yale University and an expert in how positive experiences in romantic relationships impact our well-being. Learn more about Jieni here: https://tinyurl.com/mr3nkf2s Related The Science of Happiness episodes:   How 7 Days Can Transform Your Relationship: https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: https://tinyurl.com/bp8msacj Who’s Always There For You: https://tinyurl.com/yt3ejj6w Related Happiness Breaks: Meditation on Original Love: https://tinyurl.com/ye6baxv3 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Visualizing Your Best Self in Relationships: https://tinyurl.com/4797z2vf Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/ktcpz78u

    23 min
  4. Happiness Break: A Meditation on Original Love and Interconnectedness

    FEB 6

    Happiness Break: A Meditation on Original Love and Interconnectedness

    Scroll down for a transcription of this episode. Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman. How to Do This Practice: Find a comfortable position, either seated with a balanced, unsupported spine or resting back into support. Sense the solidity of your body resting on the earth, recognizing your deep connection with it. Observe the sounds around you, the sensations in your body, and any passing thoughts. Remember that you are not separate. Your nervous system, your emotions, and even your breath are part of a vast, shared experience. You are connected not only to other humans but to all living beings. Sense the loving quality in this awareness—an unconditional, foundational love that is always present. If continuing, remain in stillness and deepen your awareness. When finished, bring small movements into your body, breathe deeply, and return to your surroundings with a sense of connection and calm. Today’s Happiness Break Guide: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: https://tinyurl.com/mwv5cuxr This is part of our series The Science of Love, supported by The John Templeton Foundation. Related Happiness Break episodes: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Our Deep Interconnectedness: https://tinyurl.com/jthxkpjd Related Science of Happiness episodes: How Water Heals: https://tinyurl.com/utuhrnh3 How To Show Up For Yourself: https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @ScienceOfHappinessPod 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/ye6baxv3

    9 min
  5. How 7 Days Can Transform Your Relationship

    JAN 30

    How 7 Days Can Transform Your Relationship

    Scroll down for a transcription of this episode From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.  Summary: Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox at greatergood.berkeley.edu/7daylovechallenge This is part of our series The Science of Love. More about the 7-day love challenge: Drs. John and Julie Gottman are psychologist and the co-founders of The Gottman Institute. They created this practiced based on decades of research studying over 3,000 couples. Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy:  https://tinyurl.com/34nt5vv9 This episode is supported by The John Templeton Foundation. Related The Science of Happiness episodes:   Who’s Always There For You?: https://tinyurl.com/yt3ejj6w When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7 Are Your Remembering The Good Times: https://tinyurl.com/483bkk2h Related Happiness Breaks: Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on How to Be Your Best Self: https://tinyurl.com/3b38pw2f Follow us on Instagram: @ScienceOfHappinessPod 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 The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcription: https://tinyurl.com/bdh2ezhr

    26 min
  6. Happiness Break: How to Awaken Joy, with Spring Washam

    JAN 23

    Happiness Break: How to Awaken Joy, with Spring Washam

    Scroll down for a transcription of this episode Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. How to Do This Practice: Reflect on an area of your life that brings you joy—whether it’s a small moment, an activity, or a connection. Imagine experiencing that joyful moment. Feel the smiles, peace, and lightness it brings. Let yourself fully connect with the positive emotions. As you reflect, silently say to yourself, “May my joy and my happiness increase.” Allow this intention to sink into your heart. Bring to mind someone in your life who is experiencing happiness or success. Picture them in their joyful state. In your mind, say to them, “May your joy and happiness increase.” Or, “I’m happy for your happiness. May your happiness continue.” Remind yourself that joy is limitless, like the stars in the universe. Celebrating the joy of others enhances your own happiness. Today’s Happiness Break Guide: Spring Washam, is a meditation teacher based in Oakland, California. She is also the author of the book, The Spirit of Harriet Tubman: Awakening from the Underground.Learn more about Spring and her new book: https://www.springwasham.com/ Follow Spring on Instagram:https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: https://tinyurl.com/22njyd29 Related Happiness Break episodes: Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 Related Science of Happiness episodes: Where to Look for Joy: https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why We Should Seek Beauty: https://tinyurl.com/yn7ry59j Follow us on Instagram: @ScienceOfHappinessPod 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/a6shdsae

    10 min
  7. How Awe Helps You Navigate Life's Challenges

    JAN 16

    How Awe Helps You Navigate Life's Challenges

    We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others. Sign up for our Caring for Caregivers Newsletter! Join our newsletter community by providing your information below and we'll send you 4 research-backed podcast episodes and articles on how to nurture well-being and build stronger caregiver-child relationships over the next year… For free!   Summary: This week on The Science of Happiness, we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds. This episode was supported by the Van Leer Foundation, an independent Dutch organisation working globally to foster inclusive societies where all children and communities can flourish.  To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe. Related The Science of Happiness episodes:  The Science of Awe (3 episode series): https://tinyurl.com/3jz8rnev Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj The Healing Effects of Experiencing Wildlife: https://tinyurl.com/bde5av4z The Value of Variety and Novelty: https://tinyurl.com/3rm58m3e Related Happiness Breaks: A Walking Meditation: https://tinyurl.com/mwbsen7a A Meditation on Becoming a Gift to Life: https://tinyurl.com/3et7rz4p Today’s Guests:  NOAM OSBAND is a radio producer and anthropologist whose work explores themes of culture, identity, and human connection. DEVORA KELLER is a physician with a decade of experience building and leading transitional care programs in the safety net. She is board certified in internal medicine and addiction medicine. Tell us about your experiences and struggles with compassionate listening. Email us at happinesspod@berkeley.edu or follow on Instagram @ScienceOfHappinessPod. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/2466rnm4

    23 min
  8. Happiness Break: A Meditation to Inspire Awe in the New Year

    JAN 9

    Happiness Break: A Meditation to Inspire Awe in the New Year

    A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder. How to Do This Practice: Find a quiet, comfortable space. Sit or lie down, close your eyes if you wish, and take deep breaths to center yourself. Bring your awareness to the present moment—notice your breath, body sensations, and surroundings without judgment. Reflect on new beginnings in your life. Picture meeting someone new and feeling curiosity about their stories, recall a moment of awe, like hearing a piece of music that moved you, imagine the growth of a budding plant, reaching for the light. Focus on a recent moment of awe that touched you. Notice how it feels in your body and let the sensations linger. When ready, gently open your eyes and carry this renewed sense of wonder into your day. Today’s Happiness Break Host: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. 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 The Science of Happiness! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap Transcript: https://tinyurl.com/3pdp8nky

    7 min
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out of 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 - 2025
  • Episodes
    267
  • Rating
    Clean
  • Copyright
    © Greater Good Science Center
  • Show Website
    The Science of Happiness

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