Office Hours with Arthur Brooks
Arthur Brooks
Hi Friends, I’m Arthur Brooks, a social scientist, professor at the Harvard Kennedy School and Harvard Business School, and columnist at The Atlantic. I write, speak, and teach about the science of human happiness, blending neuroscience, behavioral science, philosophy, and religion for insights on how to live better, and be happier. Each week on Office Hours, you’ll get a glimpse into the cutting edge research on happiness, and explore how you can use it to improve your life—and share what you learn with those you love. Join me in the movement to build a happier world–starting with you.
Episodes
Mentioned books
35 snips
Feb 2, 2026 • 38min
4 Ways to Be Less Lonely
A deep dive into the loneliness epidemic and why so many people feel unseen despite constant connectivity. Stories and science show the difference between being known and being understood. Practical habits are offered to push against isolation, learn about others, ask better questions, and put phones away to create real connection.
32 snips
Jan 26, 2026 • 56min
6 Financial Rules for Greater Happiness with Dave Ramsey
Dave Ramsey, personal finance expert and founder of Ramsey Solutions, shares his journey from early wealth to bankruptcy and back. He discusses why borrowing undermines freedom, the dangers of easy credit and buy-now-pay-later, aligning money with values in relationships, and practical rules like budgeting, debt-free mortgages, and generous giving.
37 snips
Jan 24, 2026 • 5min
The Anxiety Journal: A Neuroscience-Based Way to Calm Your Mind
A neuroscience-backed technique for transforming vague dread into clear, actionable scenarios. Step-by-step guidance on writing worst, best, and most-likely outcomes for your worries. Tips for assigning probabilities to fears and creating concrete response plans. A practical journaling routine to move anxiety into decision-making and regain calm and control.
58 snips
Jan 22, 2026 • 10min
Why You Wake Up Anxious, And How to Fix It
Many people wake up feeling anxious, and there's a biological reason for it—cortisol spikes in the morning can contribute to that unease. Embracing negative emotions is essential for balance and survival. Discover the benefits of waking before dawn, known as Brahma Muhurta, which enhances clarity and creativity. A well-structured morning routine can calm your mind; adopting just a few science-backed practices may transform your mornings. Arthur shares his own transformative 4:30 AM routine to tackle morning anxiety effectively.
138 snips
Jan 19, 2026 • 42min
How to Set the Right Goals in Life
Discover the true meaning and purpose of goals in your life. The conversation dives into why some aspirations can leave you feeling empty, emphasizing the importance of aligning your goals with your values. Learn the difference between intrinsic and extrinsic motivations, and the dangers of comparison with others. Arthur outlines four essential rules for setting fulfilling goals, encouraging you to prioritize relationships, enjoy the journey, and remain adaptable as your life progresses. Transform your approach to goal-setting and find deeper satisfaction!
15 snips
Jan 17, 2026 • 14min
The 9 Signs You’re Dating a Dark Triad (and How to Spot Them Early)
Uncover the hidden dangers of relationships with dark triad personalities: narcissism, Machiavellianism, and psychopathy. Learn about their charm tactics and why they often start as seemingly perfect partners. Explore the neuroscience behind love that can leave you vulnerable to manipulation. Discover nine warning signs to identify these personalities before it's too late, including self-importance and lack of empathy. Finally, get encouraged to seek partners with positive traits that uplift rather than harm.
38 snips
Jan 15, 2026 • 17min
How to Control Your Emotions (According to Neuroscience)
Emotions are not just reactions; they’re signals that you can learn to manage. Discover how the brain processes emotions, moving from impulsivity to thoughtful control. Delve into metacognition and the power of counting to 30 to pause and visualize outcomes before reacting. Explore three paths to emotional self-management: gaining knowledge, practicing contemplation, and keeping a fear journal. Learn to turn vague anxiety into manageable risks with structured writing techniques. Transform your emotional landscape with practical insights!
126 snips
Jan 12, 2026 • 43min
How to Stop Caring What Others Think
Discover why our fear of others’ opinions runs deep, stemming from evolution and social validation. Arthur Brooks reveals how social rejection can activate real pain in the brain. He shares practical techniques to care less about judgment, like reminding ourselves 'no one cares' and embracing our flaws. Learn how shifting from judgment to observation can liberate us from fear. Plus, insights on handling conflict and adapting routines for better emotional health are highlighted, making it a guide to living more freely.
44 snips
Jan 5, 2026 • 1h 3min
The 8 Life Lessons that Hoda Kotb Follows
In a heartfelt discussion, Hoda Kotb, an Emmy-winning journalist and co-anchor of NBC's Today, shares her journey from personal challenges to professional triumphs. She reflects on pivotal life lessons, including turning grief into growth and using constraints as catalysts for bold decisions. Hoda also speaks about her battle with cancer, the joys of motherhood adopted later in life, and her commitment to lifelong learning. With a focus on vulnerability and intentional career management, her insights inspire listeners to embrace change with courage and joy.
67 snips
Dec 29, 2025 • 35min
3 Ways to Set Smarter New Year’s Resolutions
New Year’s resolutions often fail because we set avoidance goals rather than positive ones. Framing goals incorrectly can lead to immediate gratification overshadowing our willpower. Discover three effective strategies: reframe your goals to be positive, start with tiny, manageable steps, and structure negative goals thoughtfully. Learn how forgiveness can improve your overall well-being, and get practical tips to break habits that undermine your happiness. This insightful discussion will help you set resolutions that genuinely enhance your life.
