In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.
Read the full show notes at hubermanlab.com.
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Timestamps
Dr. Laurie Santos
Sponsors: Eight Sleep & ExpressVPN
Happiness, Emotion & Cognition; Emotional Contagion
Extrinsic vs. Intrinsic Rewards
Money, Comparison & Happiness
Tool: Increase Social Connection; Real-Time Communication
Sponsor: AG1
Technology, Information, Social Interaction
Loneliness, Youth, Technology
Cravings, Sustainable Actions, Dopamine
Social Connection & Predictions; Introverts & Extroverts
Sponsors: Function & LMNT
Social Connection & Frequency; Tools: Fun; “Presence” & Technology
Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
Sponsor: David
Importance of Negative Emotions; Judgements about Happiness
Happiness & Cultural Differences, Tool: Focus on Small Pleasures
Dogs, Monkeys & Brain, “Monkey Mind”
Monkeys, Perspective, Planning
Dogs, Cats, Dingos; Pets & Happiness
Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time
Hedonic Adaptation; Tool: Spacing Happy Experiences
Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
Visualization, Bannister Effect; Tool: Imagine Obstacles
Culture; Arrival Fallacy, Tool: Journey Mindset
Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
Awe
Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
Tool: Asking for Help
Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter
