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]

Most people assume getting older means getting less happy. Maybe you’ve thought it too. But the research shows otherwise. In this episode of Office Hours, I’ll show you how your later years can be some of the happiest of your life and how to make that happen.

I’ll take you inside the Harvard Study of Adult Development, the world’s longest scientific study of happiness. I’ll explain why well-being follows a U-shaped curve and why, after midlife, your trajectory depends on the “investments” you’ve made. 

I’ll also share the seven habits you can start practicing today to build your own happiness portfolio so you can enjoy more satisfaction, purpose, and joy in the years to come.

In this episode, I cover:

• The biggest misconception people have about their happiness after 50

• Why life satisfaction bottoms out in midlife, then rebounds stronger than before

• The one bad habit most strongly linked to marriage dissolution 

• How learning to handle life’s inevitable setbacks pays off in your future well-being

• A case for expanding your mind, reading widely, questioning assumptions, and exploring unfamiliar ideas

• Why love is the strongest predictor of happiness in old age, and why one truly close connection can matter more than many casual ones

• Listener questions on happiness and age, if happiness is relative, and how to make the most out of a long commute

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/⁠⁠⁠⁠⁠

• 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

(04:14) The typical trajectory of happiness

(09:34) How the Harvard Study splits people into two groups in old age

(15:03) Why uncontrollable factors don’t define your future

(15:54) How to take the reins despite your genetics

(17:23) The four most powerful habits for steering your wellness in old age

(28:13) Get good at coping 

(31:16) Be a lifelong learner 

(35:15) Invest in your relationships

(40:45) A summary of all 7 habits (and Arthur’s #8) 

(41:57) Q&A: How does what makes people happy vary across age groups?

(45:58) Q&A: Is happiness relative, or do people experience it differently?

(47:35) Q&A: How to stay happier during a long commute

—

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 Harvard Study of Adult Development: https://www.adultdevelopmentstudy.org/

• Good genes are nice, but joy is better: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/

• Robert Waldinger’s website: https://www.robertwaldinger.com/

• The Good Life: Lessons from the World's Longest Scientific Study of Happiness: https://www.amazon.com/Good-Life-Lessons-Scientific-Happiness/dp/198216669X

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

—

Production and marketing by ⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

What can faith teach us about happiness that science alone cannot? In this episode of Office Hours, I sit down with my friend, the actor and writer Rainn Wilson. Best known as Dwight Schrute on The Office, Rainn is also a writer and thinker who explores spirituality in his book Soul Boom and on his podcast of the same name. Together, we explore the Baháʼí faith and the lessons it offers for living a more meaningful life.

Rainn shares his journey from growing up in the faith to losing his way during the height of fame, to rediscovering purpose through recovery and spiritual practice. 

In this episode, we explore:

• A case for studying religions beyond your own 

• A brief history of the Baha’i faith and the core tenets that continue to guide millions of followers

• How worship in the Baha’i faith goes far beyond prayer, reaching into art, service, and more

• Why you should learn to surrender to something bigger than yourself

• How fame left Rainn emptier than ever

• Why trying to avoid suffering is a big mistake

• What is the wisest path to happiness

• And more!

—

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.

—

Where to find Rainn Wilson: 

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

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

• Newsletter: https://newsletter.soulboom.com/

• Podcast: https://cms.megaphone.fm/channel/soulboom

• Website: https://www.soulboom.com/

—

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: Why religion offers insights social science can’t

(08:50) Introducing Rainn Wilson and the Baháʼí faith

(12:05) What TV shows sparked Rainn’s spiritual imagination

(14:25) An overview of Rainn’s book, Soul Boom

(16:50) Why the character Dwight Schrute resonated with so many people

(18:35) What led Rainn’s father to the Baháʼí faith

(20:27) How Rainn’s childhood in the Baháʼí faith shaped him

(23:04) Rainn’s journey back to his faith

(23:46) A short history of the Baha’i faith and its core teachings

(28:27) Lesson #1: Surrender to the divine will

(34:05) How to practice “letting go” without a higher power

(36:38) Lesson #2: Embrace suffering as a path to growth

(42:51) Why Rainn is grateful for hardship

(47:11) What the four idols reveal about false sources of happiness

(58:12) Lesson #3: Anchor your life to ancient universals instead of trends

(1:02:46) Arthur’s four big takeaways

(1:04:20) Rainn’s new movie

—

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

• Religion in Everyday Life: https://www.pewresearch.org/religion/2016/04/12/religion-in-everyday-life/

• Cultivating Leadership and Happiness | Arthur Brooks and His Holiness the Dalai Lama: https://www.youtube.com/watch?v=ZzAUgbfdecY

• Soul Boom: Why We Need a Spiritual Revolution: https://www.amazon.com/Soul-Boom-Need-Spiritual-Revolution-ebook/dp/B0B8YXJYGF

• Kung Fu: https://www.imdb.com/title/tt0068093/

• Star Trek: https://www.imdb.com/title/tt0060028/

• What Rainn Wilson Knows About God: https://www.theatlantic.com/ideas/archive/2023/05/divine-rainn-wilson-faith-moral-values/673891/

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

—

Production and marketing by ⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

Have you ever felt anxious for no clear reason, like a vague alarm going off in your mind? You’re not alone. Anxiety has become one of the fastest-growing ailments in America, affecting more than 40 million adults. Rates among young people have doubled in the past decade, and the pandemic pushed them even higher.

In this episode of Office Hours, I’m tackling the epidemic of anxiety: what it is, why it’s on the rise, and how to work with it instead of against it. Using insights from psychology, evolutionary biology, and my own research, I share how anxiety can become not just manageable, but even leveraged as a performance enhancer. 

In this episode, I cover:

• The definition of anxiety as “unfocused fear” and how to recognize it in your own life

• Why anxiety has exploded among young adults and teens

• Why young women need to reduce their time spent on social media 

• How anxiety functions as an evolutionary alarm system designed to keep us alive

• Practical strategies for managing your anxiety that focus on presence rather than avoidance

• How the culture of pain elimination fueled the opioid crisis and what it teaches us about pain avoidance 

• Wisdom from Kierkegaard on turning your anxiety into performance-enhancing fuel

• If happiness and unhappiness can coexist

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/⁠⁠⁠

• 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

(03:30) A definition of anxiety 

(06:11) Statistics around the current anxiety epidemic 

(07:39) Do social media and screen time contribute to anxiety? 

(08:49) How to work with your anxiety

(12:13) Technique #1: The anxiety journal

(17:46) Technique #2: How NOT to treat it: Elimination

(28:26) Technique #3: Frame anxiety as an adventure 

(31:46) Does modern Western culture lean too much toward self-focus?

(33:01) How do you get better at happiness and unhappiness coexisting?

—

Referenced:

• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN

• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html

• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/

• How to Worry Less and Be Happier: https://www.theatlantic.com/ideas/archive/2024/01/worry-anxiety-management-happiness/677012/

• Anxiety: An Evolutionary Approach: https://www.sciencedirect.com/science/article/pii/S0022395620309250?

• My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind: https://www.amazon.com/My-Age-Anxiety-Dread-Search/dp/0307269876

• Trends in anxiety among adults in the United States, 2008–2018: Rapid increases among young adults: https://www.sciencedirect.com/science/article/pii/S0022395620309250?via%3Dihub

• Global Prevalence of Depressive and Anxiety Symptoms in Children and Adolescents During COVID-19: A Meta-analysis: https://www.sciencedirect.com/science/article/pii/S0022395620309250?via%3Dihub

• Teens are spending nearly 5 hours daily on social media. Here are the mental health outcomes: https://www.apa.org/monitor/2024/04/teen-social-use-mental-health

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

—

Production and marketing by ⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠. Production provided by ⁠⁠www.thebluewave.net⁠⁠. For inquiries about sponsoring the podcast, email [email protected]

Have you ever had an abusive boss, a partner who gaslit you at every turn, or a friend who always seemed to bend the truth? You might have crossed paths with someone in the Dark Triad.

On this episode of Office Hours, I’m diving into a topic that doesn’t create happiness but often destroys it: the Dark Triad personality constellation. These are the people with three characteristics: narcissism (it’s all about them), Machiavellianism (they’re willing to hurt you), and psychopathy (they feel little empathy or remorse when they do).

Drawing on behavioral science research and evolutionary psychology, I explain what makes Dark Triads tick, how to recognize them before they hurt you, and why avoiding them is essential for your well-being. I also share what to look for instead—the Light Triad, people who trust others, believe in human dignity, and leave you feeling warm and uplifted in their presence.

I discuss:

• The core traits of the Dark Triad and how they drive destructive behavior

• Which careers and environments attract dark triads and how to spot the red flags

• How Machiavellianism shows up in politics (on both sides)

• The science of emophilia and why people who fall in love too fast are Dark Triad targets

• How Dark Triads thrive on social media (and the “first-date test” that can save you heartbreak)

• The telltale behaviors that reveal a Dark Triad in work, love, and online

• The defense tactic Dark Triads use when caught in a lie

• What the Light Triad looks like

• Audience Q&A on the connection between happiness and intelligence and how to comfort aging parents

You can take my Dark Triad quiz today to find out where you fall https://www.arthurbrooks.com/quiz/dark-triad-personality-test

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/⁠⁠

• 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

(02:04) What is the Dark Triad personality type?

(06:09) How to take the Dark Triad test

(06:37) Why Dark Triads are more common than you think

(11:03) How to identify Dark Triad types

(15:24) The five things Dark Triads do in the workplace

(20:00) The five traits of Dark Triads in romantic relationships

(28:11) How the Dark Triad shows up in politics and activism

(32:11) Why social media is the perfect place for Dark Triads

(34:34) The nine red flags that reveal a Dark Triad

(37:05) DARVO: The defense Dark Triads use when caught

(38:38) The light triad: What to look for instead

(40:12) What’s the difference between joy and happiness?

(42:35) What’s the connection between intelligence and happiness? 

(44:22) How do I comfort my ailing and aging parents about their imminent death?

(46:30) Wrap up

—

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 Dark Triad of personality: Narcissism, Machiavellianism, and psychopathy: https://www.sciencedirect.com/science/article/abs/pii/S0092656602005056

• The Prince: https://www.amazon.com/Prince-Niccolo-Machiavelli/dp/1503017826

• Take the Dark Triad Quiz: https://www.arthurbrooks.com/quiz/dark-triad-personality-test

—

Production and marketing by ⁠⁠⁠https://penname.co/⁠⁠⁠. Production provided by ⁠www.thebluewave.net⁠. For inquiries about sponsoring the podcast, email [email protected]

Welcome back to Office Hours with Arthur Brooks. In this episode, I turn to a place where many of us spend most of our waking hours: the workplace. Whether you’re an employee, a manager, or leading an organization, happiness at work is not just a nice-to-have; it is a proven driver of productivity, loyalty, and even company performance.

Drawing on research from Irrational Capital and insights from my book The Happiness Files, I share the six factors that truly make people happier at work, and explain why gimmicks and perks cannot compare.

I discuss: 

• The most important factor that drives happiness at work

• How direct, honest communication reduces fear and builds trust

• The surprising impact a manager’s mood has on team morale

• One of the easiest and fastest ways to boost happiness and productivity at work

• How investing in learning, mentorship, and growth creates lasting engagement

• Should you be making friends at work?

• The leadership styles that fail employees and the two that actually inspire loyalty and performance

• How much do your pay and perks directly impact your happiness?

 • Audience Q&A on knowing if there is a God, if your personality makes you more likely to be unhappy, and dealing with temptation

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/⁠

• 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

(04:46) A no-gimmicks approach to workplace happiness

(06:06) What research shows about happiness in the workplace

(12:20) Six factors that drive workplace happiness

(14:35) #1: Innovation: Openness to input and ideas 

(16:43) #2: Direct management: Clear, direct communication 

(20:08) #3: Organizational effectiveness: Focus on efficiency and limit meetings

(23:17) #4: Engagement: Invest in employee growth 

(26:40) #5: Emotional connection: Fostering a culture of friendship 

(31:36) #6: Organizational alignment: aligning external mission with company culture

(33:49) Intrinsic benefits vs. extrinsic benefits 

(35:20) Daniel Goleman’s 6 leadership styles 

(36:24) Four leadership styles to avoid

(38:53) The two most effective leadership styles

(40:00) A quick recap of the six factors that contribute to employee happiness the most

(41:58) How do you know there is a God? 

(44:30) Are you predisposed to lifelong unhappiness due to your personality?

(47:00) How to deal with temptation

—

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 8 Stupidest Management Fads of All Time: https://www.cbsnews.com/news/the-8-stupidest-management-fads-of-all-time/

• Does Employee Happiness Have an Impact on Productivity?: https://pubsonline.informs.org/doi/10.1287/mnsc.2023.4766

• Happiness and Productivity: https://www.journals.uchicago.edu/doi/10.1086/681096

• J.P. Morgan Research: https://www.irrational.capital/jp-morgan-research

• Why Meetings Are Terrible for Happiness: https://www.theatlantic.com/family/archive/2022/11/why-meetings-are-terrible-happiness/672144/

• Dear Manager, You’re Holding Too Many Meetings: https://hbr.org/2022/03/dear-manager-youre-holding-too-many-meetings

—

Production and marketing by ⁠⁠https://penname.co/⁠⁠. Production provided by www.thebluewave.net. For inquiries about sponsoring the podcast, email [email protected]

Welcome to the inaugural episode of Office Hours with Arthur Brooks. I’m thrilled to start this podcast with a topic I’ve devoted much of my life to: how we can be truly happier.

This episode draws from my new book, The Happiness Files, a collection of essays from my How to Build a Life column in The Atlantic. But more importantly, it’s grounded in science, drawing on a 2020 study where top researchers ranked the most practical and effective ways to get happier.

Today I discuss: 

• The top 5 research-backed ways to improve your well-being

• Why investing in your close relationships is the single most powerful thing you can do to be  happier

• How joining a club or values-based community can restore your sense of belonging

• The link between lifelong learning and growing happiness over time • Why transcending your ego through faith, philosophy, or awe brings clarity and peace

• How physical exercise reduces unhappiness (and why that matters more than you think)

• Why self-esteem alone won’t make you happy—but understanding your emotions might

• The three elements of a real happiness strategy (and how to build your own)

• How to move on from heartbreak (and why sad music really does help)

• And much more!

Since it’s the very first episode, 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/

• 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

(02:25) Introducing The Happiness Files and “10 Practical Ways to Increase Your Happiness”

(07:16) Principle #1: Invest in your relationships

(12:20) Principle #2: Join a club

(16:26) Principle #3: Be a lifelong learner

(20:11) Principle #4: Focus on something bigger than yourself

(26:03) Principle #5: Get more physical exercise

(29:35) Recap of principles 1–5

(30:22) How to craft your own happiness plan

(31:44) Strategy #1: Deepen your understanding

(32:30) Strategy #2: Practice regularly

(32:42) Strategy #3: Crystallize your learning by teaching others

(35:06) Q&A: Getting over a breakup and Arthur’s most surprising research finding

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Referenced:

• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN 

• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html

• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/

• What the Longest Study on Human Happiness Found Is the Key to a Good Life: https://www.theatlantic.com/ideas/archive/2023/01/harvard-happiness-study-relationships/672753/

• Ways to Greater Happiness: A Delphi Study: https://link.springer.com/journal/10902

• The Harvard Study of Adult Development: https://www.adultdevelopmentstudy.org/

• The Drive with Peter Attia: https://peterattiamd.com/podcast/

• Huberman Lab: https://www.hubermanlab.com/podcast

• America’s Declining Social Capital: https://psycnet.apa.org/record/1981-25768-001

• The Best Friends Can Do Nothing for You: https://www.theatlantic.com/family/archive/2021/04/deep-friendships-aristotle/618529/

• Bowling Alone: The Collapse and Revival of American Community: https://www.amazon.com/Bowling-Alone-Collapse-American-Community/dp/0743203046

• Daily Stoic: https://dailystoic.com/podcast/

• Johann Sebastian Bach: https://en.wikipedia.org/wiki/Johann_Sebastian_Bach

• Vipassana Meditation: https://www.dhamma.org/

• Insight Meditation: https://www.insightmeditation.org/

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Hi Friends, I’m Arthur Brooks. I’m a social scientist, a professor at the Harvard Kennedy School and Harvard Business School, and a columnist at The Atlantic. I write, speak, and teach about the science of human happiness. This is a field that blends neuroscience, behavioral science, philosophy, and religion for insights on how all of us can live better, and be happier. 

This work is more important now than ever. Happiness has been falling, and unhappiness rising, marked by increases in depression, anxiety, loneliness, and polarization. My life’s work aims to address these problems head-on, and turn them into opportunities for growth and learning. I have dedicated the remainder of my life to lifting people up and bringing them together, in bonds of love and happiness, using science and ideas. 

And that’s the purpose of my show, Office Hours. Each week, I will give you a glimpse into the cutting edge research on happiness, and explore how you can use it right now to improve your life—and share what you learn with those you love. 

So join me in the movement to build a happier world–starting with you.