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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Timestamps
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.

[Businessology.]

The fact that we can listen to this level of expertise on some of the most important things in life, and can 'piggyback' off Dr. Huberman's decades of research and compounded knowledge is such a blessing.

[sufiblade]

Finally, after fixing my sleep, exercise, diet, light exposure thanks to this man, I can now learn to be happy :D

[scottpine]

I rescued a dog a few months ago and he has become a major source of joy and happiness in my life, i couldn’t be any happier 😄 As they say, he’s in fact rescuing me.

[nanuqcz]

Ok, so for the tips / tools provided in the video:

1:13:45
- Change your environment (home, work) in the way you like it.
- Listen to the music you like.

1:24:50
- Give away any part (doesn't matter if very small) of your extra money or your effort in the way you believe is meaningfull to the others.

1:31:55
- Focus on what you are doing - even if it is not pleasent. Do not go away in your mind.
(! My note: The study you are refering to was NOT blind study with any kind of control group. So you can NOT know if forcing people to focus on their activities will really make them happier. For that you NEED study with some kind of blind control group. !)

- For the purpose of focusing on your activities you can practise mindfulness meditaion.

1:39:40, 1:41:28, 1:46:33
- Interact with friendly people at the morning (or at least first half of the day). Ideally while seeing their faces.

1:54:00
- Touch other people, dogs or cats or/and let them touch you - Non-sexually. (If they like it of course.)

2:03:00
- If you make any decision, think of it as a final decision. Do not think of alternatives later.



SO ALL THE "TOOLS" IN THE NUTSHELL
- Environment you like.
- Music you like.
- Volunteering you feel meaningfull.
- Focus on what you are doing ...(or: do what makes you focus on the activity??? We aren't sure because the study lacks control group.)
- Friendly people (at the beginning of your day).
- Touching with other living beeings.
- Make your decisions as if it was permanent.

[ashleywallace]

Oddly enough I listen to your podcast while working. Im a custodian and it makes me feel like im being doubly productive. Learning and earning! Thank you.

[nancykowalczyk]

Around 37 minutes, I’m really impressed how he explains the “money can’t buy happiness”, but it can relieve stress…..a very good nuanced and true aspect, that I haven’t heard others discuss .

[commandershepard]

I found that I increased my happiness by just being more active and getting more sun in my daily routine. Kettlebell routines, tennis, loving my family, appreciation of the small things like the local rivers. Depression comes but I say to myself that it’s necessary to determine the difference between the good and bad times. Everything can’t always be roses.
Love how this content is available to everyone on YouTube.

[HB-xwim]

I feel happier living in Europe because I don’t need to work as much to get a good standard of living. I am much more happy, yet I earn less in number and have plenty of opportunities to enjoy life without a car, without a huge house … just more connected to nature and the community. This episode really talked to my heard and made me feel good about my decisions ❤

[andrewnguyen]

I'm on a self improvement journey and listening to 1 one these per day has helped me learn so much about myself/life that school and my parents never taught me. I'm so blessed to have this accessible knowledge 🙏 🤲 ❤️

[luiscruz]

"Our ability to attend and focus really equates to happiness"
Interesting to hear this as a closing anecdote for this podcast, which I thoroughly enjoyed. I spent a few years going down a meditation rabbit hole and I think it completely changed who I am in ways I can't put in to words. My actual behavior and entire personality shifted in a very significant way. And often, while sitting on my meditation cushion, the thought or feeling of having absolutely nothing, of being nothing, of owning nothing, of being stripped of every thing, brought me the ultimate comfort, while during my daily life most of my anxieties probably relate to some form of these ideas being realized (losing possessions, not being important, etc). Highly recommend a regular meditation practice to any and every one.

[megangable]

I’ve just discovered this podcast recently and have already watched about 5 episodes. I’m just amazed that I, a regular 37 year old girl that’s always worked at the grocery store, can listen and learn such profound information. I can use it to tweak my life and carry more knowledge of important topics. Thank you for letting us into this enchanting world of academia.

[tgoosby]

Maslow’s Hierarchy of Needs -when basic needs are not met like food, housing, and water it makes it hard to attain the other things to increase the state of happiness. I think why a lot of Americans experience stress, anxiety, and depression is because meeting basic needs are harder at this time. I am a Therapist in California and really enjoy your videos to increase my overall understanding of the brain and body. I have actually started fasting and changing my sugar/processed food/dairy intake to almost zero with increased water which has really helped me. Thank you.

[Akshay.Ramanathan]

Every Monday, I forget this is coming and open YouTube by force of habit. And the minute I see that a new episode is out, and that somehow the episode is EXACTLY what I need in life, I'm truly filled with gratitude. The Huberman Lab Podcast HAS to be amongst the top Science-based tools for increasing Happiness. THE Meta tool we all need and hopefully deserve. Thank you Huberman, for your indefatigable interest in Science. Can't wait to listen to this Yaaay.

[ExcellentHealth]

What you are providing for humanity is absolutely immense. Thank you for creating and publishing all of these fantastic videos for free.

[MadAtGasCar]

I remember in the episode on dopamine something was said about controlling your dopamine intake and how if you do something very easy that releases a ton of dopamine everything after for a while will feel less enjoyable. I’ve taken the approach of moderating my dopamine now and I just feel great throughout the day, it doesn’t take a lot for me to be generally happy now which is awesome. Thanks again for the knowledge.

[memastarful]

I find happiness being around other happy people like children. When someone smiles or laughs it gets me to smile and laugh too. Spread kindness and positivity.

[hungariancottageadventure]

My happiness amd contentment has 100% increased since I stopped drinking alcohol and eating sugar, its like I've returned to my childhood in this respect, i find humor and wonder in everyday things, anxiety has vanished

[miniraissa]

Would you consider making an episode on “pain”? The neuroscience of it, what is known so far. I appreciate your work, is a blessing, really, having someone willing to do this the way you do it. You are respectful, clear, truthful, inspiring. Thank you for the content!

[laurenlillo]

Andrew I just want to say that I am so impressed by your presence here on YouTube. You are delivering unbiased (yet vulnerable), free (yet accurate) scientific information to the average consumer in a way that is so incredibly impactful! You are a very accomplished individual, and yet you take the time to give back to society in such a genuine way. I respect, admire, and am very much inspired by your character. Thank you for all of your work, it is very much appreciated.🙏

[PattyDalmau]

I learned that true happiness is in essence “don’t allow my present circumstances to define my happiness”.
I’ve been rich and poor, a happy medium is better; just give me more travel💗

Thank you for bringing a sigh of relief; I’ve lost a lot of faith in psychiatrists after being treated as bipolar when I was HS autistic until two years ago, when tested 😮 I’m 69 years young. Five head meds at one time? I now experience absence seizures, I used to call them brain farts.
Grateful I beat the odds. It’s not about me anymore, look at all the people misdiagnosed who didn’t have hypnotherapy as a last resort and didn’t make it… I learned that only 3-7% of adult HS autistic are properly diagnosed… where are the CAS (Certified Autism Specialist) Psychologists?
Psychiatrists don’t like my myriad of questions; I need answers about my misdiagnosis, period.

I got my brain back and I’m not going back 😎🇵🇪