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Every episode
The Science of Happiness
30 episodes
Where To Look For Joy
Aug 13, 2026 · 15 min
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 psychologist Philip Watkins explains how gratitude can amplify that feeling. Learn how hanging out, noticing m…
Happiness Break: A Body Scan for Calm and Ease
Aug 6, 2026 · 11 min
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, face, and jaw. Notice any tightness and allow those areas to soften. Move your awareness downward: Slow…
Ear Hustle Podcast: Corny-Ass Episode
Aug 5, 2026 · 44 min
Scroll down for a transcription of this episode. Nigel says no matter where you are, everyone has a story to tell about a hug: good, bad, or awkward. Earlonne isn’t buying it. Ear Hustle is a proud member of Radiotopia, from PRX. You can download the episode here and find the transcript here.
Why You Can’t Do It Alone
Jul 30, 2026 · 20 min
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 purpose. Then, Social Mobility Lab founder Bob McKinnon explains why success is never a solo journey a…
Happiness Break: Holding Truth With Compassion
Jul 23, 2026 · 10 min
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 body supported by the chair or the floor, bringing your attention fully into the present moment. Reflect…
Why Revenge Feels So Good—and Why It Hurts Us
Jul 16, 2026 · 23 min
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, easing emotional pain and strengthening self-control. On this episode of The Science of Happiness,…
Happiness Break: A Meditation to Move Through Anger
Jul 9, 2026 · 7 min
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 observe any sensations without trying to change them. Recall a mild frustration: Bring to mind a recent s…
How Joy Helps Save the Planet
Jul 2, 2026 · 22 min
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 share how reframing climate action around happiness instead of guilt can help us build healthier hab…
Happiness Break: Where Did You Come From? A Guided Reflection Practice
Jun 25, 2026 · 9 min
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 settle into your body and the present moment. Set a simple intention: Bring to mind the idea of obse…
How To Find the Wow In Life
Jun 18, 2026 · 23 min
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 with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspire…
Happiness Break: A Compassionate Letter to Yourself
Jun 11, 2026 · 10 min
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 it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally c…
Finding Common Ground in Uncomfortable Times
Jun 4, 2026 · 24 min
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 skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal ho…
Happiness Break: A Walking Meditation With Dan Harris of 10% Happier
May 28, 2026 · 7 min
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 details around you. Notice when your mind wanders into planning, worrying, or distractions. Gently return…
How To Step Away from Anxiety
May 21, 2026 · 22 min
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 alone and inspired young readers to seek support. Through a week-long walking meditation practice,…
Happiness Break: The Unexpected Joy of Slow Looking
May 14, 2026 · 9 min
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 captures a natural or urban scene. Don’t overthink it—choose something that draws your attention. Begin wi…
The Art of Slowing Down
May 7, 2026 · 27 min
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 explores what happens when we slow down and really look at a piece of art. We visit the N…
Happiness Break: A Meditation to Inspire a Sense of Purpose
Apr 30, 2026 · 8 min
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 character deeply moves you—someone whose courage, kindness, integrity, or compassion stands out. Let one…
An Awe Walk Through History and Possibility
Apr 23, 2026 · 21 min
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 taking an awe walk with students at City University of New York in Harlem. We learn how everyday ur…
Happiness Break: A Loving-Kindness Practice for Yourself
Apr 16, 2026 · 9 min
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 love easily: Think of a person or pet you care about deeply and picture their face. Notice the natura…
How Cities Can Make Space for Awe
Apr 9, 2026 · 24 min
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 to pause, gather, and experience a sense of belonging. Scroll down for a transcription of this episo…
Happiness Break: Make Uncertainty Part of the Process
Apr 2, 2026 · 4 min
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 meani…
Happiness Break: How Poetry Helps Us Feel and Heal
Mar 31, 2026 · 17 min
What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover. Scroll down for a transcription of this episode. Today’s Happiness Break Guest: SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. Find Susan’s book here: https://www.yourbrainonart.com/ Related Happiness Break epis…
Why Work Feels Better Together
Mar 26, 2026 · 26 min
From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work. Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insights from a leader in collective nonprofits, we share what research reveals about why collective decision-mak…
Happiness Break: A Meditation For When You Have Too Much To Do
Mar 19, 2026 · 5 min
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 b…
What Happens in the Brain When We Improvise
Mar 12, 2026 · 22 min
Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity. Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science of Happiness, we look at the neuroscience of improvisation—and what a “beginner’s mind” can teach us about op…
Happiness Break: A Meditation For Connecting In Polarized Times
Mar 5, 2026 · 9 min
Having a curious approach to life can improve our mood, creativity and relationships. Scott Shigeoka leads a visualization exercise to help you approach someone you might disagree with with an open and curious mind. How To Do This Practice: Ground Yourself: Sit comfortably, close your eyes, and take three slow, deep breaths, noticing the sensation of each inhale and exhale. Let your body begin to settle. Picture the Conversation: Bring to mind an upcoming interaction that may feel challenging an…
How to Make Work More Satisfying
Feb 26, 2026 · 16 min
Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life—no matter your job. Summary: On this episode of The Science of Happiness, we explore a research-backed practice in Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work with your genuine strengths and passions. We lear…
Happiness Break: How to Feel More Connected to Others
Feb 19, 2026 · 6 min
Research shows that reflecting on our shared humanity can increase self-compassion and life satisfaction while reducing feelings of isolation. In this practice, Dacher Keltner guides us to look beneath our differences and connect with the qualities that make us human together. This guided exercise draws on a meditation by Sean Fargo, a mindfulness teacher and former Buddhist monk. How To Do This Practice: Settle your body: Sit comfortably and take a few slow, steady breaths. Let your shoulders d…
The Science of Love (Episode 3)
Feb 13, 2026 · 25 min
Guest host Geena Davis guides us through the research on love that stretches beyond romance and friendship, showing up in our bonds with objects, nature, grief, and the collective moments that connect us to something larger than ourselves. Summary: In this final episode of our 3-part series on The Science of Love, researchers reveal how love expands our sense of self and strengthens our bond to humanity. We also explore why objects can feel meaningful, how love of nature can motivate care for th…
The Science of Love (Episode 2)
Feb 12, 2026 · 28 min
Guest host Geena Davis helps us explore how the love we feel —for our partners, friends, family, even our four legged companions—shapes our brains, bodies, and lives. Summary: On this episode of The Science of Love with Geena Davis, we delve into the many forms of love, and experts share research on how small daily actions, physical touch, and emotional attentiveness strengthen relationships, while evolutionary and neuroscience studies reveal why these bonds matter. We also explore practical str…
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