The benefits of gratitude aren’t exactly a secret, but many of us still think of it as some kind of fixed personality trait. Some people seem to be born grateful, while the rest of us feel like we’re the ones who automatically notice what’s wrong. It’s true that we all have different affect profiles, but gratitude works the same way happiness does. It’s a skill you can train, and it becomes more powerful the more you practice it.

In today’s episode, I’m going to walk you through my 5-step gratitude protocol. These simple practices fit naturally into my morning routine and evening protocol. As always, I share with you the research that supports each action I recommend. 

I hope that you’ll start practicing gratitude and share it with the people around you. When you cultivate this habit, it strengthens your well-being and quietly lifts the happiness of everyone in your orbit.

—

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Where to find Arthur Brooks: 

• Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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• Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

Timestamps:

(00:00) Intro

(04:01) How your affect profile and negativity bias shape gratitude

(08:56) How the prefrontal cortex helps you rise above instinct

(10:32) How gratitude boosts your happiness and lifts others, too

(16:33) How gratitude strengthens relationships and protects against burnout

(20:33) What the research shows about gratitude

(29:44) The dark side of gratitude

(31:55) Gratitude Protocol, Step 1: Weekly gratitude list

(33:18) Step 2: Emails of appreciation

(34:10) Step 3: Opportunistic public action

(35:32) Step 4: Authenticity check

(35:54) Step 5: Grateful contemplation

(36:15) Q&A: Finding a better-paying job without losing happiness

(38:21) Q&A: How to find something bigger than yourself

—

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

• PANAS quiz: https://www.arthurbrooks.com/quiz/panas 

• Negativity bias, negativity dominance, and contagion:

https://journals.sagepub.com/doi/10.1207/S15327957PSPR0504_2 

• Feeling thanks and saying thanks: A randomized controlled trial examining if and how socially oriented gratitude journals work:

https://mural.maynoothuniversity.ie/id/eprint/11705/1/OConnell_Feeling.pdf

• Burnout from emotion regulation at work: The moderating role of gratitude:

https://www.sciencedirect.com/science/article/pii/S0191886919306342 

• Four Ways to Be Grateful—And Happier:

https://www.theatlantic.com/ideas/archive/2023/11/thanksgiving-gratitude-thankfulness-happiness/676071/ 

• Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life (2003):

https://greatergood.berkeley.edu/pdfs/GratitudePDFs/6Emmons-BlessingsBurdens.pdf 

• Gratitude and well-being: A review and theoretical integration:

https://pubmed.ncbi.nlm.nih.gov/20451313/ 

• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Want to make your own evening protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/evening-protocols. 

Most of us know how important it is to start the day well, but ending it well is what sets up your morning for success. A few weeks ago, I shared my 6-step morning protocol for managing mood and maximizing creativity. This week, I share its companion: my evening protocol.

In this episode, I walk through 9 science-based steps for ending the day with calm and contentment, from simple habits that prepare the body for rest to small rituals that strengthen love, gratitude, and peace of mind. 

Just like the morning routine, these habits are meant to serve you, not the other way around. This isn’t about perfection, but about inviting a state of surrender that allows you to end the day with gratitude, wake up fully rested, and begin another more productive and happier day.

—

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—

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/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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• Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

Timestamps:

(00:00) Intro

(07:56) Step 1: Best practices for dinner

(11:39) The case for no alcohol 

(13:11) When to cut off caffeine for the day

(15:32) Why dessert wrecks your sleep

(19:43) Step 2: Go for a walk 

(26:21) Two ways to improve your relationship 

(29:20) Step 3: Take your vitamins 

(34:59) Step 4: Limit screen time

(37:01) Step 5: Go to bed 

(39:54) Step 6: Eye contact 

(44:11) Step 7: Read 

(46:00) Step 8: Recite your mantra 

(47:32) Step 9: Never Mind

(49:18) Q&A: When should children wake up

(50:47) Q&A: My wife, Ester’s, morning routine 

(52:04) Q&A: Managing an afternoon slump

—

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

• My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day

• Relationship between food intake and sleep pattern in healthy individuals:

https://doi.org/10.5664/jcsm.1476

• Alcohol and sleep-related problems:

https://doi.org/10.5664/jcsm.7646

• Body metabolizes caffeine slower as you age: https://www.uclahealth.org/news/article/body-metabolizes-caffeine-slower-as-you-age

• Is a “Sweet Tooth” Genetic?: https://www.sapiens.org/biology/sweet-tooth-genetic-foragers 

• Relationship between added sugar intake and sleep quality among university students

https://doi.org/10.1177/237796082211101

• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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Our phones make life easier in countless ways. They connect us, inform us, and keep our lives running. But they also creep into every quiet moment, stealing our focus and dulling the satisfaction we find in real experiences.

In this episode of Office Hours, I talk about how our phones tap into the brain’s reward system and what we can do to reclaim control. I am not suggesting that you give up your devices entirely, since that is likely unrealistic for most people. Instead, I offer simple guardrails that help you enjoy the benefits of technology without letting it dominate your day. I share five practical strategies to create boundaries that help you stay focused, balanced, and fully present.

—

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Where to find Arthur Brooks: 

• Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Newsletter: ⁠⁠⁠⁠https://www.arthurbrooks.com/newsletter⁠⁠⁠⁠

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• Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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• YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

Timestamps:

(00:00) Intro

(04:22) An overview of dopamine and its role in learning, motivation, and reward

(09:08) How addiction hijacks dopamine, and why some of us are more vulnerable than others

(13:50) Who is most at risk for phone addiction and other dangers of phone use

(17:48) The two paths to breaking addiction and when moderation simply doesn’t work

(19:09) Why moderation is the right approach for phones and how much we’re overusing them

(24:33) Strategy #1: Tech-free times

(28:45) Strategy #2: Tech-free zones

(30:45) Strategy #3: Device-free breaks 

(32:09) Strategy #4: Mindful consumption 

(36:21) Strategy #5: Turn off your notifications 

(39:33) Q&A: Handling anxiety when you put your phone down

(41:00) Q&A: Breaking the morning phone habit

(41:53) Q&A: Finding happiness as an introvert

—

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

• Dopamine Nation: Finding Balance in the Age of Indulgence: https://www.amazon.com/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X 

• Anhedonia: https://my.clevelandclinic.org/health/symptoms/25155-anhedonia

• How Cues Drive Our Behavior: https://neurosciencenews.com/behavior-cues-dopamine-9654  

• Dopamine and Addiction: https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010418-103337

• Neurotransmitter Dopamine (DA) and its Role in the Development of Social Media Addiction: https://www.iomcworld.org/open-access/neurotransmitter-dopamine-da-and-its-role-in-the-development-of-social-media-addiction-59222.html 

• 2 Proven Strategies (and 1 Big Mistake) for Dealing with Anxiety: https://www.arthurbrooks.com/podcast/2-proven-strategies-and-1-big-mistake-for-dealing-with-anxiety 

• Are bored minds more likely to be addicted? The relationship between boredom proneness and problematic mobile phone use: https://www.sciencedirect.com/science/article/abs/pii/S0306460319314364  

• Depression, anxiety, and smartphone addiction in university students- A cross-sectional study: https://www.pewresearch.org/internet/2018/08/22/how-teens-and-parents-navigate-screen-time-and-device-distractions

• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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Many people think Stoicism is about suppressing emotions or accepting suffering with a stiff upper lip. But it’s really about learning to live well, to find peace, courage, and happiness in a chaotic world.

In this episode of Office Hours, I sit down with my friend Ryan Holiday, bestselling author and modern Stoic who has written several books about Stoicism, including his latest, Wisdom Takes Work. Together, we explore how ancient wisdom can help us live better today and why doing the right thing, even when it’s hard, leads to greater happiness.

We talk about how to stay centered in a world that constantly tests our integrity and attention, and what it means to live with temperance and purpose. Stoicism reminds us that we can’t always control what happens, but we can control how we respond, and that choice shapes the life we build.

—

Where to find Ryan Holiday:

• Website: https://ryanholiday.net

• YouTube: https://www.youtube.com/channel/UCYmBIKsrzIjdHRuqs2I8nHA

• X: https://x.com/RyanHoliday

• Instagram: https://www.instagram.com/ryanholiday

• Facebook: https://www.facebook.com/ryanholiday

• Podcast: https://dailystoic.com/podcast

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/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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• LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

Timestamps:

(00:00) Intro

(05:01) How Ryan Holiday got into Stoicism 

(10:04) Ryan’s definition of Stoicism 

(13:53) Who Cicero was, his Stoic leanings, and differences from the Stoics

(21:05) Seneca’s death 

(22:19) The three principles of Stoicism 

(25:40) Modern people who demonstrated Stoic principles 

(34:44) Stoicism’s work: finding a way to feel happy and grateful in spite of hardships

(43:30) Ryan’s advice to young Stoics 

(47:35) A case for making your own meaning

(49:02) How to stay in control when everything competes for your attention

(52:13) Where the Stoics fell short

(57:10) The Four Idols game

(1:04:35) Wrap up: Four ways to practice Stoicism

—

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

• Ryan Holiday’s website: https://ryanholiday.net/ 

•  Wisdom Takes Work: Learn. Apply. Repeat.: https://www.amazon.com/Wisdom-Takes-Work-Repeat-Virtues/dp/0593191730

• Robert Greene’s website: https://powerseductionandwar.com 

• The Stoics: The Philosophy of Seneca, Epictetus and Marcus Aurelius: https://www.amazon.com/Stoics-Philosophy-Seneca-Epictetus-Aurelius/dp/1398849103

• Meditations: https://www.amazon.com/Meditations-New-Translation-Marcus-Aurelius/dp/0812968255

• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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

—

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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 [email protected]. 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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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 [email protected]

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 [email protected]. 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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠

—

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 [email protected]

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 [email protected]. 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: ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠

—

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 [email protected]

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 [email protected]. 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: ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

—

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 [email protected]

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 [email protected]. 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

—

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 [email protected]