3 Ways to Want Less and Be Happier

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Dec 15, 2025

Explore the intriguing relationship between satisfaction and happiness, and discover why achieving goals often leads to wanting more. Delve into the concept of delayed gratification and how struggle can enhance joy. Learn practical strategies to reduce cravings and desires, such as creating a reverse bucket list and practicing mindfulness to appreciate small moments. Additionally, tips for managing children's screen time and coping with chronic pain are discussed, providing valuable insights for fostering lasting contentment.

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INSIGHT

Satisfaction Defined As Post-Struggle Joy

Satisfaction is the joy that follows accomplishment after struggle.
Arthur C. Brooks defines satisfaction as a distinct macronutrient of happiness alongside enjoyment and meaning.

question_answer

ANECDOTE

Daughter Laughs At "Satisfaction" Clip

Brooks describes his daughter watching a Mick Jagger video during lockdown.
The moment led him to explain satisfaction's fleeting nature with the song "I can't get no satisfaction."

insights

INSIGHT

Struggle Makes Rewards Sweeter

Struggle and sacrifice increase the value of achievements and deepen satisfaction.
Brooks argues that effort itself is a central part of the sweetness of accomplishments.

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Defining Happiness and Its Macronutrients

01:58 • 4min

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What Satisfaction Really Is

05:41 • 5min

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Why Struggle Increases Sweetness

10:53 • 5min

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Why Satisfaction Fades: Dopamine and Homeostasis

15:25 • 8min

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Loss Aversion and the Fear of Having Less

23:35 • 2min

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Stand Up to Your Animal Impulses

25:45 • 5min

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Want Less to Be Happier

30:16 • 8min

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Step 1: From Prince to Sage

38:02 • 4min

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Step 2: Create a Reverse Bucket List

42:11 • 3min

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Step 3: Get Smaller — Notice More

45:34 • 6min

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Putting It Together: Hard Work of Self-Mastery

51:58 • 25sec

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Q&A: Helping Kids with Screen Addiction

52:24 • 2min

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Q&A: Coping with Mind-Body Pain

• Mentioned in 131 episodes

Dopamine Nation

Finding Balance in the Age of Indulgence

Anna Lembke, MD

In 'Dopamine Nation,' Dr. Anna Lembke delves into the scientific discoveries that explain why overindulgence in high-reward, high-dopamine stimuli leads to pain. The book combines personal narratives from her clinical practice with the latest psychology research to illustrate how to find contentment and connectedness by keeping dopamine in check. Lembke discusses the impact of modern addictions, such as those related to smartphones, food, and other behaviors, and provides strategies for managing consumption and transforming lives. The book emphasizes the importance of balancing the science of desire with the wisdom of recovery.

#1395

• Mentioned in 24 episodes

Mindfulness

How To Live Well By Paying Attention

Louise L. Hay

Ed Halliwell

#1215

• Mentioned in 27 episodes

Never Enough

The Neuroscience and Experience of Addiction

Judith Grisel

In *Never Enough*, Judith Grisel draws on her personal journey as a recovering addict and her extensive research as a neuroscientist to reveal the intricate science behind addiction. The book delves into how drugs affect the brain, the changes that occur with chronic use, and the hidden personality traits that addiction can expose. Grisel emphasizes that the 'cure' for addiction may not lie in individual brains but in how we interact with our communities. The book offers a compassionate and clear look at the roles drugs play in our lives and provides new insights into solving the epidemic of addiction.

Satisfaction is one of the three macronutrients of happiness, yet it has a way of slipping through our fingers. We reach a long-awaited goal, feel a brief lift, and then find ourselves wanting something more.

In this episode of Office Hours, I explore why this happens and how our ancient impulses keep pulling us back toward craving and comparison. I talk about the tendencies that erode our sense of fulfillment and why relying on achievement or recognition for lasting joy never works.

I share three practical ways to train your brain to want less. As always, my hope is that you practice this in your life and share it with others, so together we can loosen the grip of constant wanting and make more room for love and happiness.

If you’re interested in finding out if you have a satisfaction deficiency, take the Happiness Scale here.

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Where to find Arthur Brooks:

• Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠

• X: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

• Email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠officehours@arthurbrooks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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