Gretchen Rubin is HAPPIER, and she wants you to be happier too. The #1 bestselling author of The Happiness Project and Better Than Before gets more personal than ever as she brings her practical, manageable advice about happiness and good habits to this lively, thought-provoking podcast. Gretchen’s cohost and guinea pig is her younger sister, Elizabeth Craft, a TV writer and producer living in Los Angeles, who (lovingly) refers to Gretchen as her happiness bully. Sales and Distribution by Le ...
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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.
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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.
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Trees aren’t just competing for sunlight and soil—they’re also looking out for one another. Scientist Suzanne Simard reveals the unexpected ways trees communicate, share resources, and support us. Summary: We dive into what we can learn from the neural networks of forests, evolution and cooperation, and how trees are a fundamental solution to the climate crises we are facing today with ecologist Suzanne Simard. She also shares her forest gratitude practice and invites us to reflect on what it means to feel a sense of belonging in the forest. How To Do This Practice: Go to a forest or natural space , ideally near yew trees or other trees you feel connected to. Sit quietly , even if you're tired or unwell, and allow yourself to simply be there. Acknowledge the presence and life of the trees around you. Offer your gratitude to the trees—for their medicine, their strength, or simply their being. If you're with loved ones, invite them to join in the gratitude. Feel the connection between yourself, the trees, and your companions. Return to this practice as often as you can, letting the forest remind you that you're not alone. Scroll down for a transcription of this episode. Today’s Guests: DR. SUZANNE SIMARD is a professor of Forest Ecology at the University of British Columbia and the author of Finding the Mother Tree: Discovering the Wisdom of the Forest. Read her book here: https://tinyurl.com/bdfy463z Related The Science of Happiness episodes: How Water Heals: https://tinyurl.com/utuhrnh3 Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585 The Healing Effects of Experiencing Wildlife: https://tinyurl.com/49pkk6eu Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Walking Meditation: https://tinyurl.com/mwbsen7a Tell us about your experience connecting with nature. 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:…
When we feel cared for, our cortisol levels drop, we feel safe, and we handle stress better. Dacher leads a meditation to help us focus on the people who make us feel supported. How To Do This Practice: Get Comfortable: Find a quiet spot. Sit or stand in a relaxed position. Take a few deep breaths to settle your body and mind. Think of a Friend: Picture a friend who has supported you. Notice how it feels to remember their care. What have they given you? Kindness, courage, laughter? Think of a Family Member: Now think of someone in your family (or chosen family) who’s helped you. What moment comes to mind? How did they support you? Name what they gave you. Think of a Mentor: Bring to mind a mentor or guide—someone who’s taught or encouraged you. How did they help you grow? What gift did they offer? Wisdom, strength, direction? Feel the Support: Picture all three people around you. Let yourself feel supported and held. Breathe in that sense of connection. Scroll down for a transcription of this episode. Related Happiness Break episodes: Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5 A Meditation on Original Love: https://tinyurl.com/5u298cv4 Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8 Related Science of Happiness episodes: Are You Remembering the Good Times: https://tinyurl.com/483bkk2h Why Friendships Matter More Than We Think: https://tinyurl.com/y99tc9nm 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:…
1 Issa Rae on Friendships That Need to Go, from IMO 1:00:16
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Play Later Play Later Lists Like LikedSharing a new show from my friends at Higher Ground, hosted by Michelle Obama, called IMO. You know on Science of Happiness, we have conversations filled with compassion and empathy, and share research-backed strategies for a more fulfilled life. Similarly on IMO, Michelle and her big brother Craig Robinson bring candid perspectives to the everyday questions shaping our lives, relationships and the world around us. Each week, they’re joined by a guest to tackle real questions from real folks just like you offering practical advice, personal storytelling, and plenty of laughs. Topics range from dating and relationships, to family and faith. Michelle and Craig share stories about being there for each other throughout their lives, from first crushes and fraught college years, to landing at the White House, to losing their mom. For six decades they’ve been each others’ most trusted counsel—and now, they want to be that counsel for you. In this episode, they’re joined by actress Issa Rae for a conversation about navigating the challenges of mismatched expectations in female friendships. You can find more episodes of IMO at https://lnk.to/imomichellecrai... Transcription: https://tinyurl.com/bddahkjb…
What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being. Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections. Scroll down for a transcription of this episode. Ways To Do A Digital Detox: Turn off your phone before bed to improve sleep and create space from screens. Wait to turn it on in the morning , noticing how you feel and stretching that screen-free time. Do meaningful work before going online to protect your focus and creativity. Keep notifications silenced unless you're expecting something urgent. Turn off WiFi and browsers when you need to concentrate deeply. Take regular breaks from screens to let ideas simmer and rest your mind. Practice reading books again and notice your attention span strengthen over time. Pause when you crave scrolling , and consider reaching out to a friend instead. Create your own digital detox plan or adapt one that works for you. Be sure to clearly write out your specific intentions, including how and when you'll follow through. Today’s Guests: ADAM BECKER is an astrophysicist and author of the book, More Everything Forever: AI Overlords, Space Empires, and Silicon Valley’s Crusade To Control The Fate Of Humanity. Learn more about Adam Becker here: http://freelanceastrophysicist.com/ JEAN TWENGE is a psychologist and best-selling author. She’s spent years studying how the digital world shapes our minds and bodies, and the way different generations experience life. Learn more about Jean Twenge here: https://www.jeantwenge.com/ Related The Science of Happiness episodes: Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585 How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpn Why We Should Look up at the Sky: https://tinyurl.com/mpn9vj2t Related Happiness Breaks: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 Tell us about your experience with taking a break from technology. 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/e7rhsakj…
1 Happiness Break: A Meditation on the Uniqueness of Your Voice 8:07
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Play Later Play Later Lists Like LikedEmbrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors. How To Do This Practice: Find a Comfortable Position : Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. Focus on Your Breath : Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. Acknowledge Your Accent : Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. Repeat Self-Compassion Phrases : Silently or aloud, repeat affirmations such as, “my accent makes me unique,” “my accent carries my story,” “my accent connects me to my ancestors.” Place a Hand on Your Heart : If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. Close with Gratitude : Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes. Scroll down for a transcription of this episode. Today’s Happiness Break host: CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of PERTENÆCER: Eight-Week Mindfulness and Meditation Training and Practices for Latinx Immigrants in the United. Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m Read her book here: https://tinyurl.com/3byby84b Related Happiness Break episodes: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Where Did You Come From: https://tinyurl.com/2y9uyjj6 Related Science of Happiness episodes: How to Show Up For Yourself: https://tinyurl.com/56ktb9xc How to Tune Out The Noise: https://tinyurl.com/4hhekjuh How to Feel Better About Yourself: https://tinyurl.com/42fn62a2 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/kv5ycj3v…
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions. Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care. Scroll down for a transcription of this episode. How to do this practice: Get comfortable , sit or lie down in a quiet space, closing your eyes if you’d like. Focus on your breath , take slow, deep breaths, noticing the sensation without changing it. Scan your body , move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to the next. Refocus as needed , gently return to the scan if your mind wanders. Close with stillness , once you reach your toes, take a few deep breaths and notice how your body feels as a whole. Take a final deep breath and ease back into your day. Today’s Guests: AMY SCHNEIDER is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games. Follow Amy on Twitter: https://twitter.com/Jeopardamy JONATHAN GREENBERG is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation. Learn more about Jonathan here: https://tinyurl.com/mrd6r8tb Follow Jonathan on LinkedIn: https://tinyurl.com/2j2b7muy Related The Science of Happiness episodes: How To Breathe Away Anxiety: https://tinyurl.com/3v9vts5a How To Tune Out The Noise: https://tinyurl.com/4hhekjuh How To Show Up For Yourself: https://tinyurl.com/56ktb9xc Related Happiness Breaks: How To Relax Your Body Through A Standing Meditation: https://tinyurl.com/2fv4c9h8 5-Minutes of Progressive Muscle Relaxation: https://tinyurl.com/yc3cvhsz A Breathing Technique to Help You Relax: https://tinyurl.com/mryh6c72 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/p23n2kn7…
1 Happiness Break: Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens 7:05
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Play Later Play Later Lists Like LikedTake a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind. How to Do This Practice: Get Comfortable: Sit or lie down in a relaxed, balanced position. Settle into Your Body: Notice how your body feels and allow yourself to settle. Observe Your Thoughts: Watch thoughts and emotions rise and fall without judgment. Visualize the Sky: Imagine your mind as a vast sky and your thoughts as passing clouds. Detach from Thoughts: Say to yourself, “This is just an experience, passing through.” Return to the Present: Shift your attention back to your body and the support beneath you. Today’s Happiness Break host: LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces. Learn more about Lama Rod Owens: https://www.lamarod.com/ Follow Lama Rod Owens on Instagram: @lamarodofficial Follow Lama Rod Owens on Facebook: @lamarod Follow Lama Rod Owens on Twitter: @LamaRod1 Related Happiness Break episodes: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr Related Science of Happiness episodes: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Find Calm Through Walking: https://tinyurl.com/ycervtah Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 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/3u8k2j8h…
An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine. Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort. Scroll down for a transcription of this episode. Today’s Guests: ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety. DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine . Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficial Bringing Lullabies into Everyday Life You don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life: Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress. Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection. Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support. Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students. Our Caring for Caregivers series is supported by the Van Leer Foundation , an independent Dutch organization 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. Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us 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 Transcription: https://tinyurl.com/49svzn4v…
1 Making Music With Your Body, With Keith Terry | Happiness Break 7:29
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Play Later Play Later Lists Like LikedHow to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. Focus on the sensation of movement and sound as a mindful practice. Scroll down for a transcription of this episode. Today’s Happiness Break host: KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms. Learn more about Keith Terry: https://tinyurl.com/5av66v5f Watch Keith Terry in action: https://tinyurl.com/299vuw4a Related Happiness Break episodes: A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad The Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8 How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8 Related Science of Happiness episodes: Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9 The Science of Humming: https://tinyurl.com/4esyy6nd How Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yy 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/275tna6h…
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…
1 A Guided Meditation on Embodied Love | Happiness Break 7:00
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Play Later Play Later Lists Like LikedExperience 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…
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…
1 A Meditation on Original Love and Interconnectedness, with Henry Shukman | Happiness Break 8:44
8:44 Play Later Play Later Lists Like Liked8:44
Play Later Play Later Lists Like LikedScroll 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…
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. 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 . Day 1: Do a 10-minute check-in. This is great to do at the beginning or end of the day, but can be done any time that works for you. Day 2: Ask a Big Question. Ask your partner one big question and see where it goes. Day 3: Say Thank You! Take some time today to be a spy, looking out for all the positive stuff your partner does throughout the day . Day 4: Give a Real Compliment. If you were to paint a verbal portrait of your partner's strengths, which 3 to 5 words would you use? This is a chance to express to your partner the core, essential things you love and appreciate about them. Day 5: Ask For What You Need … By Describing Yourself. Ask what you need by talking about how you feel and what you need, not what they're lacking. Day 6: The Magic of Mini-Touch Create as many moments of consensual physical connection as possible -- and it doesn't have to be about sex. Day 7: Declare A Date Night! Invite your partner on a mini date. It doesn't have to be a fancy dinner, it can happen in the backyard, or on your porch. 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. 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…
1 How to Awaken Joy, with Spring Washam | Happiness Break 10:07
10:07 Play Later Play Later Lists Like Liked10:07
Play Later Play Later Lists Like LikedScroll 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…
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