The Science of Happiness

By PRX and Greater Good Science Center

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-

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FAQs about The Science of Happiness:

How many episodes does The Science of Happiness have?

The podcast currently has 283 episodes available.

The Science of Happiness episodes:

June 19, 2025How to Feel More Hopeful
How can we build a sense of hope when the future feels uncertain? Poet Tomás Morín tries a writing practice to make him feel more hopeful and motivated to work toward his goals.
Summary: Can writing about your hopes make you feel more optimistic? In this episode, poet Tomás Morin tries a hope-focused writing practice developed by psychologist Charlotte Van-Oyen Witvliet. Backed by research, the practice helps people feel more hopeful, motivated, and grounded in gratitude, even in the face of uncertainty.
How To Do This Practice:
Write about something you deeply hope will happen, but can’t fully control.
Reflect on how important this hope is to you and how motivated you are to pursue it.
Recall a past hope that once felt uncertain but eventually came true.
Write about what you’re grateful for from that experience, including who helped and what you learned.
Connect what you learned then to what you’re hoping for now.
End by naming one small action you can take today toward your current hope.
Scroll down for a transcription of this episode.
Today’s Guests:
TOMÁS MORIN is a poet who won an American Poetry Review Honickman First Book Prize for his collection of poems A Larger Country. He’s currently a professor at Rice University.
Check out Tomás’ work: https://www.tomasqmorin.com/
|Read some of Tomás’ poems: https://tinyurl.com/3v8u6m5h
Read Tomás’ latest book: https://tinyurl.com/aej9cw3a
CHARLOTTE VAN OYEN-WITVLIET is a clinical psychologist who teaches at Hope College in Holland, Michigan.
Learn more about Charlotte’s work: https://tinyurl.com/yc65w4nu
Related The Science of Happiness episodes:
Climate, Hope, & Science Series: https://tinyurl.com/pb27rep
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
How To Feel Better About Yourself: https://tinyurl.com/42fn62a2
Related Happiness Breaks:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx
A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad
Tell us about your experience with this practice. Email us at [email protected] 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/557waxw7
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21min
June 12, 2025Happiness Break: A Meditation For When You Have Too Much To Do
Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.
How To Do This Practice:
Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment.
Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward.
Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence.
Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress?
Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole.
Scroll down for a transcription of this episode.
Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking.
Today’s Happiness Break Guide:
KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results.
Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5
Related Happiness Break episodes:
Making Space For You: https://tinyurl.com/yk6nfnfv
Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7
Who Takes Care of You: https://tinyurl.com/5xmfkf73
Related Science of Happiness episodes:
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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/5dvk3d7m
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6min
June 05, 2025How To Do Hard Things
What happens when the world sees you as a hero, but you feel lost inside? Abby Wambach, a trailblazer in women’s soccer, shares how facing life’s challenges after retirement helped her discover truth, healing, and self-love.
Summary: Abby Wambach spent years chasing excellence as a world-class athlete, only to find that winning gold didn’t bring the inner fulfillment she craved. In this powerful conversation, she reflects on addiction, shame, identity, and the hard-earned lessons of self-love. Her honesty reveals a new kind of strength. One rooted in vulnerability and the courage to be fully seen.
This episode was supported by a grant from The John Templeton Foundation on Spreading Love Through The media.
How To Do This Practice:
Acknowledge the belief that achievement or perfection will make you feel whole.
Notice when success doesn’t bring lasting happiness, and let yourself feel that disappointment.
Share your struggles honestly, even the ones you're ashamed of.
Choose to live openly instead of hiding parts of yourself to fit others’ expectations.
Ask yourself where your beliefs about worthiness and shame come from.
Keep coming back to love and accept yourself, especially the parts you were taught to hide.
Scroll down for a transcription of this episode.
Today’s Guests:
ABBY WAMBACH is a two time World Olympic gold medalist, FIFA world champion, and bestselling author. She is a member of the National Soccer Hall of Fame and a six-time winner of the U.S. Soccer Athlete of the Year award.
Follow Abby on Instagram here: @abbywambach
Order her book We Can Do Hard Things here: https://treatmedia.com/
Listen to Abby’s podcast here: https://wecandohardthingspodcast.com/
Related The Science of Happiness episodes:
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s
How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4
Related Happiness Breaks:
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
Making Space For You: https://tinyurl.com/yk6nfnfv
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/25p25ctd
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19min
May 29, 2025Happiness Break: Make Uncertainty Part of the Process
Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.
Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.
Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it.
Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable.
Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.”
Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience.
Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth.
Scroll down for a transcription of this episode.
Today’s Happiness Break Guide:
YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/
Pre-order her book here: https://tinyurl.com/yanw6bb5
Related Happiness Break episodes:
Using Art As Medicine Series: https://tinyurl.com/k3mneupx
Making Space For You: https://tinyurl.com/yk6nfnfv
How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev
Related Science of Happiness episodes:
Our Brains on Poetry: https://tinyurl.com/y9r9dyzd
How Art Heals Us: https://tinyurl.com/yc77fkzu
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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/234u5ds7
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4min
May 22, 2025Our Brains on Poetry
Learn how poetry can help your brain handle stress, process feelings, and spark insight.
Summary: This episode of The Science of Happiness is part of our series Using Art As Medicine. We explore poetry, one of the oldest artforms, powers our brains, calms our nervous systems, and reduces anxiety by opening doors into our psyche. Whether you're reading or writing it, elements like rhythm, metaphor and rhyme improve memory, cognition and even self-esteem.
How To Do This Practice:
Find Your Moment: Notice the time of day when you feel closest to yourself. It might be early morning before the world wakes up, or another quiet pocket of time when your thoughts are unfiltered and your heart is open.
Set the Scene: Create an atmosphere that supports you. Play music that matches your mood or inspires imagination. Let it be soft and inviting, not distracting, just enough to signal to your body that this is a sacred moment.
Choose Your Tools: Use what feels natural. Journal, laptop, scrap paper, napkin, the format doesn’t matter. What matters is that you’re ready to begin.
Write Without Interruption: Set a timer for 5 to 10 minutes. Let your pen or fingers move freely. Don’t stop, don’t edit, and don’t worry about making sense, just see what comes.
Welcome the Unsaid: Allow what’s hidden, half-formed, or surprising to emerge.
Let It Be What It Is: When the timer ends, pause. Don’t rush to interpret or fix your words. You’ve just made contact with something real, let that be enough.
Scroll down for a transcription of this episode.
YRSA DALEY-WARD is an award-winning poet and author. Her debut novel, The Catch, comes out June 3rd.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/
Pre-order her book here: https://tinyurl.com/yanw6bb5
DR. SUSAN MAGSAMEN is a Professor of Neurology at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us.
Learn more about Dr. Magsamen here: https://tinyurl.com/33v8m5md
Read Dr. Magsamen’s book here: https://tinyurl.com/426k87f2
Related The Science of Happiness episodes:
Using Art As Medicine Series: https://tinyurl.com/k3mneupx
How Art Heals Us: https://tinyurl.com/yc77fkzu
Related Happiness Breaks:
How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev
Making Space For You: https://tinyurl.com/yk6nfnfv
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
Tell us about your experience with poetry. Email us at [email protected] 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/y9r9dyzd
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24min
May 15, 2025Happiness Break: How to Awaken Your Creative Energy
Spring Washam guides us on a gentle visualization to help you tap into the joy, wonder, and possibility that creativity brings.
How To Do This Practice:
Settle In: Sit comfortably, close your eyes, and take a few deep breaths to ground yourself in the present moment.
Invite Creativity: Silently welcome the creative energy of the universe, setting the intention to open to inspiration and joy.
Visualize the Light Channel: Imagine a tube of light running from the base of your spine through the crown of your head, connecting you to the sun, stars, and infinite creative source.
Feel the Flow: Picture this light pouring into your body, filling every cell with energy, possibility, and imagination.
Focus on the Heart: Shift your attention to your heart center, letting it glow with passion, and affirm: “My heart is the source of my creativity. I trust it.”
Anchor and Affirm: Feel your body grounded and open, breathe deeply, and declare: “I am ready. I am creative. I am a vessel of joyful expression.”
Scroll down for a transcription of this episode.
This episode is made possible through the generous support of the John Templeton Foundation.
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:
Sketching Serenity: https://tinyurl.com/mpv3d7ey
Making Space For You: https://tinyurl.com/yk6nfnfv
A Meditation to Inspire a Sense of Purpose: https://tinyurl.com/54uuvh7z
Related Science of Happiness episodes:
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
How Art Heals Us: https://tinyurl.com/yc77fkzu
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] 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/4fknd8ev
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9min
May 08, 2025 How Art Heals Us
We explore how making art can ground us in the present and be a space of healing, connection, and joy.
Summary: We explore how creative expression can support emotional resilience and physical healing in the face of life’s hardest moments and how simple acts of art-making— whether painting, drawing, or doodling—can offer grounding, release, and joy.
This episode is made possible through the generous support of the John Templeton Foundation.
Scroll down for a transcription of this episode.
Guests:
SHABNAM PIRYAEI is an award-winning writer, filmmaker, and teacher.Learn more about Shabnam here: https://shabnampiryaei.com/
Follow Shabnam on Instagram here: @shabnampiryaei
DR. GIRIJA KAIMAL is a leading researcher in art therapy who has studied how creative expression supports people.
Learn more about Dr. Kaimal here: https://girijakaimal.com/
Related The Science of Happiness episodes:
Why Grownups Should Be Playful Too: https://tinyurl.com/4r85dc7m
Why Going Offline Might Save Us: https://tinyurl.com/e7rhsakj
How Awe Helps You Navigate Life’s Challenges: https://tinyurl.com/2466rnm4
Related Happiness Breaks:
Sketching Serenity: https://tinyurl.com/mpv3d7ey
Making Space For You: https://tinyurl.com/yk6nfnfv
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
Tell us about your experience creating art. Email us at [email protected] 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/yc77fkzu
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24min
May 01, 2025Happiness Break: Making Space for You, with Alex Elle
Consider what you want to make space for in your life in this 6-minute contemplation guided by Alex Elle.
Find a quiet place, settle your body, and reflect on where you want more clarity or ease in your life.
Breathe deeply, filling your belly on each inhale and softening your body on each exhale.
Notice the fears, doubts, or stresses you’re carrying and gently commit to letting them go.
Pick one phrase from the meditation that speaks to you most deeply (e.g., In the presence of chaos, I will make space for inner peace). Write it down on a sticky note and place it somewhere visible to keep the intention alive throughout your day.
Close your practice by offering yourself grace, trusting that making space takes time and patience.
Scroll down for a transcription of this episode.
Today’s Happiness Break host:
ALEX ELLE is a breathwork coach, author and restorative writing teacher.
Learn more about Alex here: https://www.alexelle.com/about
Follow Alex on Instagram: https://www.instagram.com/alex_elle/
Follow Alex on TikTok: https://www.tiktok.com/@easewithalex
Related Happiness Break episodes:
Who Takes Care of You: https://tinyurl.com/5xmfkf73
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/2kr4fjz5
A Meditation on Original Love: https://tinyurl.com/5u298cv4
Related Science of Happiness episodes:
How to Show Up For Yourself: https://tinyurl.com/56ktb9xc
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
We love hearing from you! Tell us about your experience of holding silence. Email us at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/yk6nfnfv
...more
7min
April 24, 2025What Humans Can Learn From Trees (Encore)
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 [email protected] 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/yvrd9jje
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18min
April 17, 2025Happiness Break: Who Takes Care of You?
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 [email protected] 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/5xmfkf73
...more
10min

FAQs about The Science of Happiness:

How many episodes does The Science of Happiness have?

The podcast currently has 283 episodes available.