High expectations can lead to disappointment, but expecting the worst doesn't feel great, either. This week we explore how to find the balance.

Link to episode transcript: https://tinyurl.com/27s3x7n7

Are Your Expectations Too High?

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.

Social Sciences

Science & Medicine

Science

Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris



How to Do This Practice:


Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.




Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. 

Check out Dan’s podcast, 10% Happier:  https://tinyurl.com/48cxcbjm\

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: https://tinyurl.com/44cmjuvd

Follow Dan on Twitter: https://twitter.com/danbharris

Follow Dan on Instagram: https://www.instagram.com/danharris/

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - https://tinyurl.com/5n8dj5v6

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - https://tinyurl.com/3zfhhpus

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - https://tinyurl.com/5fkdre2v

We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

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

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Link to episode transcript: https://tinyurl.com/4ky325rs



Episode summary:

When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.

Practice:


Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.
Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.
Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.
Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?




Learn more about this practice at Greater Good In Action:

https://ggia.berkeley.edu/practice/job_crafting



Today’s guests:

Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”

Read Susan’s book: https://pod.link/sleep-with-me

Learn more about Susan’s life and work: https://tinyurl.com/j3pcjn6r



Maria Tims is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.

Learn more about her work: https://tinyurl.com/mtp7tpy3



Resources from The Greater Good Science Center:

How to Make Life More Meaningful (The Science of Happiness Podcast) https://tinyurl.com/39pth57f

How to Be More Engaged at Work: https://tinyurl.com/2s3t5x2c

How Oxytocin Can Make Your Job More Meaningful: https://tinyurl.com/mrx8458h

Four Keys to a Healthy Workplace Hierarchy: https://tinyurl.com/788m6tme



More Resources for Improving the Job You Have:

HBR - What Job Crafting Looks Like: https://tinyurl.com/453yamac

LSE - Can workers really craft their own happiness in the job? https://tinyurl.com/yjavhda9

TED - The Power of Personalising Our Work: https://tinyurl.com/4cvznn8v



Tell us about your experiences finding meaning in your day-to-day tasks. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

How To Make Work More Satisfying

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Link to episode transcript: https://tinyurl.com/n6hm5yhz

How to Do This Practice:


Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,
Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion. 
Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body. 
Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.
Consider shaking hands with the emotion the next time it arises in your daily life.


Today’s Happiness Break host:

Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: https://tinyurl.com/2vhuarh8

Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: https://tinyurl.com/5n95m7yx

Explore Eve’s Project, The Atlas of Emotions: https://tinyurl.com/mt75ytm3

Follow Eve on Facebook: https://tinyurl.com/3txahape

More resources from The Greater Good Science Center:

How to Regulate Your Emotions Without Suppressing Them: https://tinyurl.com/4x29denx

What to Do When You Feel Stuck in Negative Emotions: https://tinyurl.com/mwczxfya

How to Turn Your Brain from Anger to Compassion: https://tinyurl.com/57upkcfa

How to Overcome Destructive Anger: https://tinyurl.com/49zu6whw

We love hearing from you! How do you manage your emotions? Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: A Meditation To Move Through Anger, With Eve Ekman

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.

Link to episode transcript: https://tinyurl.com/w2a9a42p



Episode summary:

Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.



Today’s guests:

Jo Anna Dossett is an Oklahoma State Senator.

Learn about Jo Anna Dossett: https://tinyurl.com/muxw7yvz

Follow Jo Anna Dossett on Twitter: https://twitter.com/dossett4ok

Follow Jo Anna Dossett on Instagram: https://tinyurl.com/293n98fc

Follow Jo Anna Dossett on Facebook: https://tinyurl.com/yc3mszhx



Lilliana Mason is a political science professor at Johns Hopkins University.

Learn about Lilliana Mason’s work: https://tinyurl.com/w2hy6fhk

Follow Lilliana Mason on Twitter: https://tinyurl.com/29sumyxb



Resources from The Greater Good Science Center:

Eight Keys to Bridging Our Differences: https://tinyurl.com/45ntehyp

Four Lessons From Mediators for Bridging Differences: https://tinyurl.com/bdhf68te

What Will It Take to Bridge Our Differences? https://tinyurl.com/3sua8uz5

Six Techniques to Help You Bridge Differences: https://tinyurl.com/ypsbycf4

15 Practices to Help Kids Bridge Differences: https://tinyurl.com/mvw4s649



More Resources on Bridging Differences

TIME - How Americans Can Tackle Political Division Together: https://tinyurl.com/3phj6y7j

APA - Healing the political divide: https://tinyurl.com/38kzvm5k

BBC - Crossing Divides: What the research tells us: https://tinyurl.com/yahmwdth

Stanford - How to Bridge Political Divides: https://tinyurl.com/yc7ha55p



Tell us about your experiences and struggles bridging differences. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: https://tinyurl.com/d3mc7e6t

How To Talk To People You Disagree With

Beyond just feeling good, studies show experiencing other people's joy makes us more compassionate and satisfied with life.

Link to episode transcript: https://tinyurl.com/43e35j37

How to Do This Practice:


Find a comfortable position to begin this practice, focusing on your breath.
Visualize a person or situation that brings you a sense of joy or happiness. It might be a child laughing, the success of a friend, or even a dog wagging its tail.
Connect with their joy and happiness, wishing them well.
Expand your focus to larger groups of people, like a team winning a match, wishing them well.
Consider repeating this practice when you want to connect your sense of happiness with others.


Today’s Happiness Break host:

Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach. 

Learn More about Anushka: https://www.anushkaf.org/about/

Follow Anushka on Instagram: https://www.instagram.com/anushka_dharma/

Follow Anushka on Twitter: https://twitter.com/anushkaf

More resources from The Greater Good Science Center:

Happiness Break: Wishing Others’ Well, With Anushka Fernandopulle: https://tinyurl.com/jrkewjs8

What Is Sympathetic Joy and How Can You Feel More of It? https://tinyurl.com/yuzmykct

How to Overcome Stress by Seeing Other People’s Joy: https://tinyurl.com/4csukyd5

Can Little Steps Lead to Big Joy? https://tinyurl.com/3e5yt3hp

Why Experiencing Joy and Pain in a Group Is So Powerful: https://tinyurl.com/3trjtzfm

We love hearing from you! Tell us about your experience of appreciating others’ joy. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/3bj4637f

Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Are Your Expectations Too High?

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