Science-Based Tools for Increasing Happiness | Huberman Lab Podcast #98

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.

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Spending Money on Others Promotes Happiness:
A Wandering Mind Is an Unhappy Mind:
Eye contact marks the rise and fall of shared attention in conversation:
The Influence of Interactions with Dogs on Affect, Anxiety, and Arousal in Children:

Dopamine Nation: Finding Balance in the Age of Indulgence:
The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity―and Will Determine the Fate of the Human Race:

00:00:00 Happiness
00:06:27 Tool: Light Exposure Timing & Brightness Timing
00:14:14 Thesis, InsideTracker, Helix Sleep
00:17:51 Imprecise Language for Happiness
00:20:26 Happiness: Neuromodulators & Neurotransmitters
00:26:32 Harvard Happiness Project
00:29:22 Income & Happiness; Social Interactions & Peer Group
00:37:20 Work, Sense of Meaning & Happiness
00:40:13 Toolkit for General Wellbeing
00:43:06 Happiness Across the Lifespan, Does Having Children Make Us Happier?
00:47:33 AG1 (Athletic Greens)
00:50:20 Birthdays & Evaluated Happiness
00:52:45 Smoking, Alcohol & Happiness
00:54:23 Trauma & Happiness, Lottery Winner vs. Paraplegic Accident
01:05:05 Synthesizing Happiness
01:09:18 Natural Happiness & Synthetic Happiness; Music
01:13:45 Tool: Synthesizing Happiness: Effort, Environment & Gratitude
01:24:50 Tool: Pro-Social Spending/Effort, Happiness
01:31:55 Tool: Focus, Wandering Mind & Meditation
01:39:40 Tool: Quality Social Connection
01:41:28 Brief Social Connection, Facial Recognition & Predictability
01:46:33 Deep Social Connection, Presence & Eye Contact
01:54:00 Physical Contact & Social Connection, Allogrooming, Pets
02:03:00 Freedom & Choice; Synthetic Happiness
02:11:57 Happiness Toolkit
02:22:00 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media

Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac –


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