The Happiness Lab

When we struggle to reach a goal, most of us assume the answer is to try harder. But what if grit and willpower are only part of the story? Dr. Laurie Santos speaks with psychologist Angela Duckworth about her new book 'Situated,' which argues that changing what's around us can be more effective than changing ourselves. Drawing on decades of research, Duckworth explains how designing our physical and social environments can make self-control easier and achievement more sustainable.

Dr. Laurie Santos explores the transformative benefits of taking extended time off from work, drawing on research by DJ DiDonna. The episode argues that sabbaticals aren’t just for academics—they help people recover from burnout, explore new identities, and return with greater focus. DiDonna breaks down the biggest obstacles, including financial concerns, workplace optics, and family responsibilities, and offers a framework for making a break both possible and productive. The conversation reframes stopping as a necessary strategy for long‑term well‑being and growth.

Laurie Santos explores the counterintuitive research on asking for help. Most of us dread being a burden, but psychologist Nicholas Epley reveals that people wildly underestimate how willing others are to assist — and that asking actually makes them like us more. This connects to the 'beautiful mess effect,' where we judge our own vulnerability far more harshly than observers do. Jia Jiang shares how 100 days of deliberately seeking rejection cured his fear and opened unexpected doors, turning a happiness barrier into a superpower.

Dr. Laurie Santos examines whether the panic over the loneliness epidemic might be making the problem worse. Historian Fay Bound-Alberti reveals that loneliness as a chronic emotional crisis is a surprisingly modern development, tied to industrialization. Psychologist Micaela Rodriguez explains why we confuse loneliness with simply being alone, and how learning to enjoy solitude can actually reduce feelings of isolation. Writer Emma Gannon shares practical strategies for embracing alone time. Santos connects the research to show that deliberately spending time alone builds emotional regulation, creativity, and healthier connections.

Laurie Santos examines why we're bad at predicting what will make us happy, speaking with Harvard psychologist Daniel Gilbert about affective forecasting errors. Psychotherapist Clay Cockrell explains how sudden wealth often leads to misery, while writer Rafaella Gunz and veteran J.R. Martinez share their stories of finding meaning after life-altering adversity. The episode explores the science of hedonic adaptation, why lottery winners aren't as happy as we think, and how setbacks can eventually lead to growth.

Male friendship is in crisis: men today spend less time with friends and many report having no close friendships at all. Actor and author Andrew McCarthy explores what he learned reconnecting with formative men in his life for his new book. Harvard behavioral scientist Todd Rogers reveals how sports fandom creates surprisingly powerful pathways for men to build deeper relationships. The episode examines why bromance—emotionally authentic male friendship—matters for both mental and physical health.

Dr. Laurie Santos explores why small talk may be a barrier to genuine connection, featuring author Claire Eastham's month-long experiment replacing surface conversations with deeper ones while managing social anxiety, and behavioral scientist Nicholas Epley's research on why vulnerability scares us and what happens when strangers share meaningful moments.

Dr. Laurie Santos interviews happiness historian Darrin McMahon at Dartmouth College to explore modern misconceptions about happiness. They discuss how smartphones and AI may reshape wellbeing, examine counterintuitive approaches to improving happiness, and draw on research from leading positive psychology experts.

Dr. Laurie Santos travels to Independence Hall in Philadelphia to explore what Thomas Jefferson and the founders really meant by the “pursuit of happiness” and how that meaning has shifted over time. She speaks with historian Darrin McMahon about the transformation from a vision of civic virtue to a modern quest for personal pleasure, and with psychologist Iris Mauss about research showing that actively chasing happiness can backfire, leaving people less satisfied. The episode examines why happiness pursuits often fail and highlights alternative approaches — like prioritizing positive activities and focusing on others — that actually lead to greater well‑being.

Dr. Laurie Santos explores the science of regret with authors Daniel Pink and Liz Fosslien, challenging the "no regrets" mantra. The episode reveals how regret isn't something to avoid—it's a signal about what we value, a tool for better decision-making, and a pathway to greater happiness. Drawing on research and interviews with end-of-life experts, they show how examining our biggest regrets can transform how we live.

Dr. Laurie Santos examines rising anxieties about young people's mental health with researcher Alexis Redding and psychologist Adam Mastroianni. Redding's discovery of 1970s college student interviews reveals remarkably similar emotional struggles to today's, while Mastroianni unpacks the “illusion of moral decline” that makes each generation think the next is worse. Together, they show that history offers a more compassionate lens for understanding young adults.

Dr. Laurie Santos challenges the conventional wisdom that oversharing is socially damaging. With Harvard Business School professor Leslie John and University of Chicago psychologist Nick Epley, she explores why revealing more than feels comfortable can actually strengthen relationships and boost wellbeing. The episode examines the line between sharing and oversharing, and argues that what feels like TMI is often just information people want to hear.

Dr. Laurie Santos explores how body shame and self-criticism undermine our relationship with exercise, and how to reclaim movement as an act of self-compassion rather than punishment. Jessamyn Stanley, author of Every Body Yoga, discusses reframing exercise from obligation to joy—a shift that fundamentally changes how we experience our bodies and move through the world.

Dr. Laurie Santos revisits a conversation with Harvard psychologist Susan David about reframing negative emotions—sadness, anger, guilt, anxiety—not as problems to eliminate but as valuable signals worth understanding. They explore why suppressing difficult feelings backfires, how rumination keeps us stuck, and what each emotion is actually trying to communicate about our lives and relationships.

Dr. Laurie Santos sits down with positive psychology researcher Shawn Achor to explore how core beliefs about time, work, relationships, and self-worth shape happiness and success. Achor discusses his research on seven foundational beliefs and shares practical strategies for shifting beliefs that may be holding you back from wellbeing and achievement.

Dr. Laurie Santos explores the science of 'time famine' — the persistent feeling of not having enough time. Writer Tom Hodgkinson argues that idleness, far from laziness, is vital for happiness and creativity. Harvard professor Ashley Whillans reveals how our tendency to prioritize money over free time undermines our well-being, and offers evidence that valuing time more can significantly boost happiness.

Dr. Laurie Santos talks with journalist and podcast host Manoush Zomorodi about the often-overlooked physical harms of modern screen habits. Zomorodi, author of Body Electric, explains how prolonged sitting, poor posture, close-up focus, and late-night screen light contribute to everything from brain fog and weakened core muscles to rising myopia rates and disrupted sleep. The conversation also touches on her earlier work Bored and Brilliant, offering practical strategies to reclaim creativity and health in a world dominated by devices.

Buying something new can trigger a rush of dopamine, leading to a momentary boost in happiness. But the rush is fleeting, and over time, our possessions can end up weighing us down more than they lift us up. As part of our series on spring cleaning your wellbeing, Dr.

Dr. Laurie Santos explores why buying more material goods often fails to produce lasting happiness. She speaks with psychologist Bruce Hood about why we want more than we need, and researcher Amit Kumar about the science showing that experiences bring more enduring satisfaction than possessions. Writer Cait Flanders shares how shifting from a maximalist to a minimalist lifestyle improved her well-being. The episode also revisits the Easterlin Paradox, which demonstrates that economic growth doesn't boost happiness once basic needs are met, and offers tips for spring cleaning your wellbeing.

Dr. Laurie Santos sits down with University of Virginia professor Leidy Klotz to explore how our physical surroundings shape our emotional wellbeing. From room layout and clutter to lighting and neighborhood design, small environmental changes influence mood, focus, and relationships in ways we rarely notice. Klotz discusses practical strategies for designing spaces that foster connection, calm, and resilience—including how our environments can help us process grief and stay grounded.

Breaking bad habits often feels like a test of willpower. We tell ourselves we’ll stop scrolling, eat better, or exercise more — and then fall right back into the same routines. So why is lasting change so hard?

Forgiveness might sound simple, but it's hard to let go of the anger that comes with being deeply hurt. Grudges, bitterness, and frustration with life’s unfairness can quietly build up over time and take a real toll on our mental and physical health.

Why is social media so hard to quit? We waste hours scrolling, feel worse when we log off, and still find ourselves going back for more. Dr. Laurie sits down with Dr.

Over the past decade, rates of depression and loneliness have surged among young people. Many researchers point to one major change: the rise of smartphones and social media. But what does the data actually show?

Work doesn’t end when the workday does. Even after we close our laptops, our minds keep replaying awkward meetings, looming deadlines, and unfinished to-do lists. Over time, that “always on” mentality can quietly hijack our relationships, our health, and our happiness. Dr.

In Part 2 of Dr. Laurie’s conversation with researchers Dr. John Gottman and Dr. Julie Schwartz Gottman, we learn how couples can raise complaints without damaging their relationship — and how to respond constructively when a partner voices a concern.

In this classic episode, Dr. Laurie speaks with two of the world’s most influential relationship scientists, Drs. John Gottman and Julie Schwartz Gottman.

Modern dating can feel like a marketplace. We’re told we all have a “mate value,” that some people are 9s and 10s, and that the laws of evolution determine who gets chosen — and who gets rejected. But what if we’ve misunderstood what evolutionary science actually says about love? Dr.

Modern dating can feel exhausting. On one hand, there’s the seemingly endless swiping that leads to dating app burnout; on the other, there’s what can feel like the insurmountable challenge of meeting someone in real life. But what if finding love is less about fate — and more about strategy? Dr.

Most of us have people in our lives who love us — partners, friends, family — yet many of us still don’t feel as loved as we want to. Why is there such a gap between being loved and feeling loved? And what can we actually do about it? Dr. Laurie sits down with social psychologists Dr.

What does it mean to live a meaningful life? How do you find direction when you feel stuck or you’re unsure about your purpose? Dave Evans and Bill Burnett, co-founders of the Stanford Life Design Lab and authors of How to Live a Meaningful Life join Dr.

We often think creativity comes from sudden flashes of genius within us. But what if ideas actually exist in the world around us — waiting to be discovered and shaped by anyone paying attention? Creativity expert Dr.

It’s easy to fixate on the usual markers of success — your resume, your net worth, or how “impressive” you seem on paper. But how much do those things really speak to our wellbeing? And what do we miss when we only focus on them?

Life has a way of upending even our best-laid plans. Breakups, job losses, scary health diagnoses — these unexpected changes can leave us feeling stuck and uncertain about what comes next.Dr. Laurie speaks with her dear friend and former student, Dr.

A lot of us spend our energy on things that aren’t worth it: projects, relationships, or goals that may feel important in the moment but ultimately leave us frustrated and drained. Dr.

What stresses you out over the festive season? Happiness Lab listeners sent in their holiday woes so Dr Laurie and guest Rainn Wilson (The Office star and host of Soul Boom) could weigh in with some science-backed advice.

What stresses you out over the festive season? Happiness Lab listeners sent in their holiday woes so Dr Laurie and guest Rainn Wilson (The Office star and host of Soul Boom) could weigh in with some science-backed advice.

According to the science, it really is better to give than receive. Donating a dollar; sharing a kind word or lending someone a hand changes lives, but can also hugely boost your happiness.

It's Thanksgiving - a good time to think about gratitude and being selfless. Concentrating on the things we have to be grateful for is a great way to boost your happiness. So thank the people who've done good things for you, and think of ways you can help others too.

On National Stress Awareness Day we've pulled a popular episode from our archive. Stress can suck. Many of us drown in it - worrying about past events and fearing upcoming challenges. We even stress about feeling stressed.

Halloween isn't just costumes and candy. It's also a time when we indulge our interest in the scary and macabre. But there's also a taboo about gory horror movies and gruesome true crime shows - we often feel that being interested in blood and violence is unhealthy. The opposite is possibly true.

Not many elite athletes talk openly about mental health, but five-time NBA All-Star Kevin Love is changing that. After a very public panic attack on the basketball court he was told to "snap out of it".

Every choice you make shapes your wellbeing - and the bigger the decision, the greater the impact. So when it comes to life-changing questions like where to live, who to marry, or which career to pursue, how can you tell if you’re making the best decision for your long-term happiness?

Many of us toil for long hours - and even take work home at the end of the day. That's bad for us in so many ways - but extensive research shows that it just doesn't have to be this way. Many of us could work a four-day week and still get everything done.

We all behave irrationally. We pay for expensive gym memberships and only go once. We spend windfall cash on things we'd never buy with our salaries. We plan to do nice things in the distant future, but don't actually write them down in our calendars.

Your eating habits could be cutting years off the end of your life. But there's a simple solution - eat like the people who live happily and healthily into their 80s, 90s and beyond. Dan Buettner studies the inhabitants of so-called "Blue Zones" - where people live long lives.

We all go along with things we don't want to do... or worse, things that make us feel uncomfortable or morally uneasy. We comply for lots of reasons. We don't want to make trouble, or upset our friends, our bosses or people in authority. But Dr Sunita Sah says we should be more ready to defy.

Bruce Hood was a mentor of Dr Laurie early in her academic career and now teaches a course on happiness based on her famous Yale class. Hear him discuss his top tips on 10% Happier with Dan Harris. Find out more about Dan Harris and 10% Happier at See omnystudio.com/listener for privacy information.

How do you train your mind to be happier? That was the question posed to Dr Laurie by Dr Tal Ben-Shahar at a live webinar for his Happiness Studies Academy. Tal is a leading expert in positive psychology and co-founded the academy to share his knowledge online with students from around the world.

On his podcast, Rich Roll seeks to give his listeners the knowledge to unleash their best selves. He invited Dr Laurie on his show to explain the science-backed "rewirements" she recommends to make us happier.

Dr Laurie often uses the teachings of the ancient Stoic philosophers to help her through daily life - so she was invited on Ryan Holiday's hit show The Daily Stoic to discuss what she's learned.

How do you put your life back together after your home and your neighborhood's been destroyed in a wildfire? By tossing beanbags at a hole? That's what Michelle Hastie Thompson did.

Joshua Roman has been playing the cello everyday since he was three - but then on a concert tour he caught Covid. The illness wouldn't go away and sapped his ability to play the music he loves at the level he was used to. How can things like music help us feel better during tough times?

Santos explores the psychology of despair with Stanford psychologist Jamil Zaki. Discusses why cynicism feels smart, how to maintain hope in difficult times, and evidence-based strategies for fighting learned helplessness.

Santos explores the science of memory with cognitive scientist Daniel Willingham. Discusses why we forget important things, how to improve memory without mnemonics, and why the best memory strategy is making information meaningful.