The Science of Happiness

Why You Can’t Do It Alone

Thu, 30 Jul 2026 10:00:00 -0000

Can anyone truly succeed alone? We explore how role models, mentors, and strong social support make upward mobility far more possible than grit alone.Summary: What role do the people around us play in shaping our success? Brothers Danny and Gilbert Murillo share how education, mentorship, and their evolving relationship helped them overcome incarceration and systemic barriers to build lives of pur

Happiness Break: A Meditation to Inspire a Sense of Purpose

Thu, 30 Apr 2026 10:00:00 -0000

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them.How To Do This Practice:  Arrive and Settle: Find a quiet place to sit or stand. Gently close your eyes or soften your gaze. Take a few slow, steady breaths, allowing your body to relax and the noise of the day to quiet. Call to Mind Someone Who Inspires You: Think of a person whose ch

Happiness Break: A Meditation to Help You Sit with Grief

Thu, 29 Oct 2026 10:00:00 -0000

This guided meditation with end-of-life doula Andrea Sexton-Dumas offers a gentle way to make space for grief by imagining sharing your heartache with a plant, releasing it into the soil, and nurturing the earth that holds it.How To Do This Practice:  Take a few deep breaths: Find a comfortable position, gently lower your gaze or close your eyes, and breathe slowly as you settle into the present

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

Thu, 28 May 2026 10:00:00 -0000

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.How To Do This Practice: Start walking at a comfortable pace in a place where you can move without rushing. Notice your body moving by paying attention to your feet, legs, and arms as you walk. Tune into your senses by observing sounds, sights, temperature, and other deta

Talk To A Stranger—It’s Good For You

Thu, 27 Aug 2026 10:00:00 -0000

We often underestimate how much small talk can impact our wellbeing. Research shows that even brief conversations with strangers can boost our happiness and sense of connection, but fear and anxiety often keep us from reaching out.Summary: We often avoid talking to strangers because we assume they’d rather be left alone, or worry the interaction will be awkward. But research shows that our expecta

Happiness Break: Where Did You Come From? A Guided Reflection Practice

Thu, 25 Jun 2026 10:00:00 -0000

Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.How to Do This Practice: Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention

How Smell Shapes Memory

Thu, 24 Sep 2026 10:00:00 -0000

Discover how our sense of smell can transport us back to meaningful memories, shape our emotions, and influence the brain systems involved in memory and mood.Summary: Smell is one of our most powerful and underappreciated senses, with a unique ability to evoke memories and emotions. On this episode of The Science of Happiness, we look at the science behind smell’s close relationship with memory, e

Happiness Break: Holding Truth With Compassion

Thu, 23 Jul 2026 10:00:00 -0000

Take a moment to connect with your body and make space for difficult emotions with compassion and care. This embodiment practice is guided by Lyla June Johnston, a Diné musician, scholar of Indigenous land management, and community organizer.How To Do This Practice:  Ground yourself in the present: Find a comfortable seated position and take four slow, deep breaths. Notice the feeling of your bod

An Awe Walk Through History and Possibility

Thu, 23 Apr 2026 10:00:00 -0000

Noticing the history and beauty around us can shift how we see ourselves—and our communities. An awe walk through Harlem reveals how the stories embedded in public spaces can spark connection, perspective, and a sense of what’s possible.Summary: Cities are full of quiet moments of wonder—if we know how to notice them. In this episode of The Science of Happiness we explore the science of awe while

What If Thinking About Death Could Make Us Feel More Alive?

Thu, 22 Oct 2026 10:00:00 -0000

Explore how thinking about death can teach us to live more fully, find meaning, and appreciate the people we love.Summary: We often avoid thinking about death, but research suggests that facing our mortality can help us live more fully and focus on what matters most. On this episode of The Science of Happiness, death doula Andrea Sexton-Dumas shares how her experiences with loss have shaped her un

How To Step Away from Anxiety

Thu, 21 May 2026 10:00:00 -0000

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less

Happiness Break: A Practice In Moving Through Stress

Thu, 20 Aug 2026 10:00:00 -0000

Join yoga and meditation teacher Jonathan Relucio for a trauma-informed practice combining mindful movement and breathing to reduce tension and build resilience to stress.How To Do This Practice:  Get comfortable: Sit or lie down and notice the support beneath your body, keeping your eyes open or closed—whichever feels comfortable. Connect with your body: Bring your attention inward and notice h

How To Find the Wow In Life

Thu, 18 Jun 2026 10:00:00 -0000

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are.Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk

Happiness Break: A Meditation on the Uniqueness of Your Voice

Thu, 17 Sep 2026 10:00:00 -0000

In celebration of Latinx Heritage Month, embrace the beauty of your accent in this self-compassion meditation. Mindfulness and meditation teacher Criss Cuervo invites you to reflect on your history, heritage, and connection to your ancestors.How To Do This Practice: Find a Comfortable Position: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your

Why Revenge Feels So Good—and Why It Hurts Us

Thu, 16 Jul 2026 10:00:00 -0000

Neuroscience reveals revenge can become a powerful habit—and that forgiveness may be one of the most effective ways to break the cycle.Summary: After years of bullying led him to almost committing an act of violence, James Kimmel Jr., an assistant clinical professor at the Yale School of Medicine, set out to understand why revenge can be so compelling—and how forgiveness can interrupt that cycle,

Happiness Break: A Loving-Kindness Practice for Yourself

Thu, 16 Apr 2026 10:00:00 -0000

In this gentle practice, psychologist Kristin Neff helps us extend loving kindness inward, offering ourselves the same care and goodwill we naturally give to others.How To Do This Practice: Settle into your body: Sit comfortably, close your eyes if you’d like, and take a few natural breaths while noticing the weight of your body in the chair and your feet on the floor. Bring to mind someone you

Happiness Break: A Breathing Technique to Help You Relax

Thu, 15 Oct 2026 10:00:00 -0000

Dr. David Spiegel leads us in a practice of cyclic sighing, a simple breathing technique that uses slow, extended exhales to calm your nervous system, ease stress and anxiety, and help you feel more relaxed.How To Do This Practice: Prepare: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.  First Inhale: Inhale slowly and deeply through your nos

Happiness Break: The Unexpected Joy of Slow Looking

Thu, 14 May 2026 10:00:00 -0000

What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection.How To Do This Practice: Choose an image to focus on: Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captur

Where To Look For Joy

Thu, 13 Aug 2026 10:00:00 -0000

How can we feel more moments of joy? Explore how joy is rooted in connection, gratitude, and paying attention to the people and moments that bring meaning to our lives.Summary: Did you know that joy isn’t just something we feel, but something we practice? On this episode of The Science of Happiness, poet Ross Gay shares how connection and attention can help us cultivate more joy, while psychologis

Happiness Break: A Compassionate Letter to Yourself

Thu, 11 Jun 2026 10:00:00 -0000

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions

How to Protect Your Brain as You Age

Thu, 10 Sep 2026 10:00:00 -0000

What if getting older doesn’t have to mean losing your memory? Learn how neuroplasticity, healthy habits, and simple memory exercises can help keep your brain strong at any age.Summary: We often assume that getting older means our memory and brain function will inevitably decline—but emerging science tells a more hopeful story. On this episode of The Science of Happiness, we’ll explore how neuropl

Happiness Break: A Meditation to Move Through Anger

Thu, 09 Jul 2026 10:00:00 -0000

Try a practice in accepting difficult feelings like anger or irritation to help keep your cool, feel better overall, and find calm with contemplative social scientist Eve Ekman. How To Do This Practice: Settle with your breath: Take a few slow, deep breaths, lengthening your spine as you inhale and relaxing your face and body as you exhale. Notice your body: Scan your body with curiosity and obs

How Cities Can Make Space for Awe

Thu, 09 Apr 2026 10:00:00 -0000

A simple experiment turning a parking space into a parklet reveals how small changes to public spaces can spark connection, belonging, and awe. Summary: What if even the smallest changes to our cities could transform how we feel and connect? In this episode of The Science of Happiness, we visit the site of San Francisco’s first parklet, and explore how reclaiming everyday spaces can invite people

How to Breathe Away Anxiety

Thu, 08 Oct 2026 10:00:00 -0000

Explore how cyclic sighing, a simple controlled breathing technique, can help reduce anxiety, promote relaxation, and bring greater calm to everyday stressful moments.Summary: In this episode of The Science of Happiness, professional surfer and chemistry professor Sarah Gerhardt shares how she uses cyclic sighing to manage anxiety and stress in everyday situations. Then Stanford psychologist David

The Art of Slowing Down

Thu, 07 May 2026 10:00:00 -0000

What happens when we slow down enough to really experience art? We visit a museum to discover how slow looking at art can cultivate awe, empathy, and a greater sense of connection in a distracted world.Summary: Art has the power to move us emotionally, physically, and socially—but only if we take the time to truly engage with it. As part of our Cities of Awe series, this episode of The Science of

Happiness Break: A Body Scan for Calm and Ease

Thu, 06 Aug 2026 10:00:00 -0000

Meditation teacher Spring Washam guides us in a practice of embodied awareness, helping us use the body as an anchor during stressful or overwhelming moments.How To Do This Practice: Find a comfortable position: Sit upright in a relaxed position where you can comfortably notice the flow of your breath. Begin at the top of your body: Close your eyes and bring your attention to your head, neck, fa

Finding Common Ground in Uncomfortable Times

Thu, 04 Jun 2026 10:00:00 -0000

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity.Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the sk

Happiness Break: Tap into the Joy That Surrounds You

Thu, 03 Sep 2026 10:00:00 -0000

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.How To Do This Practice: Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths. Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you fe

How Joy Helps Save the Planet

Thu, 02 Jul 2026 10:00:00 -0000

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way.Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao s

Happiness Break: A Practice In Appreciating Your Friends

Thu, 01 Oct 2026 10:00:00 -0000

Take a moment to appreciate the friends who know you, support you, and make your life richer with their presence, with author Alex Elle.How To Do This Practice: Take a few deep breaths: Inhale through your nose and exhale slowly, relaxing your shoulders and jaw. Bring a friend to mind: Think of someone who has become an important part of your life. Remember how they’ve known you: Reflect on the