The Science of Happiness

We often assume that memory loss is inevitable with age, but emerging research on neuroplasticity reveals our brains can stay sharp. This episode explores simple, science-backed habits—from a playful parking lot memory trick to exercise, sleep, and finding purpose. Hosts talk with neuroscientist Dr. Majid Fotuhi, who explains how these practices build cognitive resilience. High school teacher Crystal Lewis shares a memorable exercise to demonstrate how vivid mental images can boost recall.

In this short guided meditation, Buddhist teacher Anushka Fernandopulle leads a practice of mudita — appreciative joy, the deliberate sharing in other people's happiness. The practice begins with settling the body and calling to mind a friend, child, or pet whose joy is easy to celebrate. Listeners then offer silent wishes for that person's happiness to increase and continue, and expand the feeling outward to groups of people. The episode closes by inviting this mindset into daily life — noticing others' joy instead of comparing or feeling jealous.

This episode explores the work of MISS CHELOVE (Cita Sadeli), a public artist who transforms everyday urban spaces with bold, vibrant murals. Her art blends personal history with cultural symbolism, placing layered visual narratives into the public square rather than inside gallery walls. The conversation examines how public art can reflect a community's identity, inspire passersby, and serve as a form of visual storytelling that is accessible to everyone.

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 expectations about these interactions are often wrong. Even brief conversations can make us happier and more connected. This episode explores how small choices like saying hello, asking a question, or offering a compliment can help us overcome our hesitation and create meaningful moments of connection.

In this short guided meditation, trauma-informed yoga and meditation teacher Jonathan Relucio leads a practice combining mindful movement and breathing to reduce stress and build resilience. The practice includes grounding, shoulder releases, side bends, and belly breathing, all designed to help you notice tension and let it go. It's a trauma-sensitive approach that emphasizes safety, choice, and present-moment awareness.

Poet Ross Gay and psychologist Philip Watkins explore how joy can be cultivated through connection, attention, and gratitude. Gay emphasizes the importance of spending time with others without an agenda and noticing small moments of connection in daily life. Watkins explains how sharing delight and reflecting with gratitude can amplify positive experiences. The episode offers concrete practices: notice connection, make time to be together, pay attention to small moments, share your joy, savor what feels good, and reflect with gratitude. It frames joy as a practice rather than a passive mood.

This guided meditation from The Science of Happiness features teacher Spring Washam leading a body scan practice for calm and ease. Washam gently instructs you to bring awareness to the head and face, scan downward through the shoulders, belly, and legs, and connect with the support of the ground. The session includes deep belly breathing, a hand on the heart, and a closing wish for peace, happiness, and ease. It’s a simple, portable tool for reducing stress and anchoring yourself in the present moment.

Nigel Poor and Earlonne Woods of Ear Hustle join The Science of Happiness host to explore the universality of hug stories. Nigel argues that everyone carries a memorable hug story — good, bad, or awkward — while Earlonne remains skeptical. The conversation delves into how physical touch and the stories we tell about it reveal our capacity for connection.

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. Bob McKinnon explains why success is never a solo journey, introducing the concept of the 'dream team' — the network of supporters who make upward mobility possible — and offers a reflection exercise to help listeners identify and cultivate their own support system.

A guided embodiment practice for sitting with difficult emotions and painful truths—such as the lasting impacts of colonization—with compassion rather than avoidance or shame. Lyla June Johnston, a Diné musician and scholar of Indigenous land management, leads listeners through grounding, reflection, somatic awareness, and intentional emotional holding as a path toward repair and solidarity.

James Kimmel Jr., a psychiatrist and lawyer at Yale, explores why revenge becomes compelling after harm and how forgiveness can interrupt the cycle. Drawing on his own experience with bullying that nearly led to violence, Kimmel examines the neuroscience of revenge as habit formation and presents forgiveness as a concrete practice for emotional healing and self-control.

A guided meditation practice from contemplative social scientist Eve Ekman on accepting and moving through difficult emotions like anger. The practice teaches listeners to notice physical sensations of anger without resistance, observe how emotions naturally shift when given space, and meet future moments of anger with curiosity and compassion rather than judgment.

Fear and guilt dominate climate messaging, but research shows joy is what sustains behavior change. Psychologists Elizabeth Dunn and Jiaying Zhao explore how reframing climate action around positive emotions—rather than shame—helps people build lasting eco-friendly habits while improving their own well-being. The episode walks through concrete practices: choosing what to add rather than subtract, noticing moments of enjoyment in sustainable choices, and sharing positive experiences with others.

Dr. Lyla June Johnston leads a 5-minute freewriting practice exploring personal origins through the prompt 'I come from a place where…' The exercise, grounded in autobiographical writing research, has been shown to improve relationships and life satisfaction. With instructions to write without self-editing and observe with curiosity, the practice encourages honest self-reflection. The episode guides listeners through grounding, writing, noticing themes, and suggests revisiting the practice over time to observe personal growth.

What transforms a child's natural wonder-seeking into lifelong curiosity and resilience? Dorien Davies and Halle Stanford, creators of the PBS Kids special Wowsabout!, discuss the science of awe and how small moments—a singing bird, a neighborhood walk, blooming flowers—help both children and adults feel more connected to themselves and the world. They explore how cultivating deliberate wonder fosters creativity, belonging, and psychological resilience across the lifespan.

A guided practice from psychologist Dr. Kristin Neff on writing yourself a compassionate letter. In under 10 minutes, you identify an area of self-judgment, imagine an unconditionally caring friend, and write a response to yourself with wisdom and kindness. The practice is grounded in self-compassion research and designed to counter shame, inadequacy, and harsh self-criticism.

This episode introduces "Intention to Treat: The Race Equation," a new investigative series from the New England Journal of Medicine exploring how race-specific diagnostic tools systematically harm Black patients. The series examines the intersection of algorithmic bias, clinical medicine, and health equity, investigating why medical algorithms that use race as a variable perpetuate diagnostic errors and widen healthcare disparities. Through interviews and case studies, the episode frames misdiagnosis not as individual clinical error but as a systemic problem embedded in how medicine measures, predicts, and treats disease.

How do we bridge divides and communicate across deep differences? This episode follows students and educators practicing empathy and courageous listening in classrooms and communities. Through real examples, Jesse Kelly and Lia Howard reveal how intentional conversations—grounded in curiosity rather than persuasion—can restore a sense of shared humanity even in polarized times.

Dan Harris, host of 10% Happier, guides a walking meditation practice designed for people who struggle with sitting still. The practice teaches mindfulness through movement by focusing attention on the sensations of walking, the body in motion, and environmental awareness while gently returning the mind when it wanders.

Bestselling graphic novelist Raina Telgemeier reflects on her lifelong struggle with anxiety, panic attacks, and emetophobia—the fear of vomiting—and how channeling those experiences into stories helped her feel less isolated and encouraged young readers to seek support. She explores a walking meditation practice designed to slow down racing thoughts, reconnect with the body, and face discomfort with curiosity rather than avoidance. The episode demonstrates how slowing physical movement can calm an anxious nervous system.

Nathalie Ryan, a senior educator at the National Gallery of Art in Washington D.C., introduces a slow looking practice—spending deliberate time examining a piece of art, photograph, or natural scene. The practice involves settling into the present through breathing, letting your eyes wander to notice details, imagining yourself inside the scene, and reflecting on how the image changes across time and seasons. Research shows this simple practice deepens awe, presence, and emotional connection.

Hunter Prosper shares intimate conversations with three strangers at different life stages, exploring what love means to them—from the intensity of first attraction to the quiet stability of lifelong partnership to the longing of those still waiting. The episode reveals how love transforms across the lifespan, shaped by experience, vulnerability, and time. A meditation on connection and empathy through unfiltered human stories.

In this episode of The Science of Happiness, part of the Cities of Awe series, we explore the practice of slow looking at art. By committing to a single artwork for 15 minutes—focusing first on its form, then on emotional responses, and finally on the personal associations it sparks—we can deepen empathy, presence, and everyday meaning. The episode takes place at the Nevada Museum of Art and offers a simple, accessible way to cultivate awe and connection in a distracted world.

Dacher Keltner guides a short meditation to inspire a sense of purpose. The listener is invited to reflect on someone they admire, visualize a specific moment where that person embodied a value, and then consider how to embody that value themselves today. This practice is part of the 'Happiness Break' series from the Greater Good Science Center.

Bob McKinnon leads students on an awe walk through Harlem, guided by the science of awe. The walk is designed to uncover the history and stories embedded in familiar urban spaces, sparking feelings of connection, belonging, and a sense of possibility. The episode provides a simple five-step practice for turning an ordinary walk into a source of wonder.

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.

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.

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?

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

In a culture that often reduces love to romance, Geena Davis helps us explore the science of love across the lifespan—revealing how our bonds with parents, friends, partners, and communities shape our health, happiness, and survival.

Discover what happens to our well-being when we respond to suffering with compassion, collective action, and why choosing to care can help us hold on to our shared humanity. Summary: In the face of widespread suffering, many of us struggle with how to respond without becoming overwhelmed or numb.

Psychologist and stress expert Elissa Epel leads us in a gentle, science-backed practice to calm our nervous systems and meet uncertainty with greater ease and acceptance. We want to hear from you!

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years.

This New Year, affirm the wonderful qualities you already possess with this meditative writing practice with Chris Murchison called "I Am." How To Do This Practice: Settle your body and breath: Find a comfortable seat. Close your eyes or soften your gaze. Take a few slow, deep breaths.

Learn how the stories we tell and hear shape our relationships, values, and sense of belonging. Summary: Storytelling is more than entertainment. It shapes how we think, feel, and relate to others.

También tenemos esta meditación en Español. Transcription:

Take a few minutes to reflect on someone who inspires you, and how you can embody the values you admire in them. You can also listen to this episode in Spanish here: How To Do This Practice: Find a quiet moment and settle your body: Sit or stand somewhere you feel safe and comfortable.

Explore how students are using simple mindful breathing practices to navigate stress, stay grounded, and support their classmates. Summary: Classrooms often are confronted with difficult topics that can leave students overwhelmed and anxious.

Through a gentle ancestral meditation, discover how grounding in your roots can open the door to healing, meaning, and a deeper sense of belonging.

Self-compassion reduces our feelings of shame and self-doubt. We explore a practice to help quiet our inner critic with kindness. Summary: What does your inner critic sound like? Many of us carry echoes of past misunderstandings, pressures, or expectations.

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation. How To Do This Practice: Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.

Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.

Explore a gentle practice for releasing resentment and finding freedom through forgiveness. How To Do This Practice: Prepare Your Space and Body: Find a quiet, safe place to sit and take slow, grounding breaths. Notice any tension in your body and gently release it with each exhale.

Discover how forgiveness reshapes the brain, eases the body, and helps us move forward with greater compassion and freedom. Summary: Forgiveness isn’t about forgetting or excusing—it’s about releasing the grip of resentment so we can make room for peace.

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy.

Show yourself real self-kindness in less than 10 minutes with this self-compassion break guided by psychologist Kristin Neff.

What happens when imagination meets perception, and ordinary objects come alive? We explore the science of pareidolia. Summary: Our minds are wired to find meaning, even in randomness— which is why sometimes we can see faces and patterns in everyday objects.

Dedicating a little time to tune into your body fortifies you to better handle the stresses of daily life. How To Do This Practice: Find your space: Choose a quiet place where you feel safe and comfortable. You can sit, stand, or lie down, whatever helps you relax.

We explore how embracing uncertainty enables us to move beyond climate anxiety and despair to hope and action, with author and activist Rebecca Solnit. Summary: When you think about climate change, do you feel hope?

Zen and mindfulness teacher Henry Shukman guides us in a meditation that invites us to listen deeply and find clarity in quiet. How To Do This Practice: Find Stillness: Sit comfortably in a quiet space. Close your eyes if you’d like, and allow your body to settle.

Learn why uncertainty fuels anxiety and how noticing our body’s stress signals can help us find calm. Summary: One in five adults in the U.S. report living with anxiety, and many of us struggle to control or avoid the feelings that come with it.

Award-winning poet Yrsa Daley-Ward and neuroscientist Susan Magsamen explore how poetry activates unique neural pathways — engaging emotion, memory, and language simultaneously in ways that prose does not.

NASA engineer Lori Arnett tries a month-long dance practice and discovers the science of why movement to music reduces anxiety, increases social bonding, and improves mood more effectively than most interventions.

Palestinian-American poet Naomi Shihab Nye tries a savoring practice — deliberately recalling and reliving positive memories — and discusses how intentional remembering can counteract the negativity bias of human memory.