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
Dec 22, 2025 • 35min
My 4-Step Method for Making the Holidays Better
Holidays can bring unexpected feelings of disappointment, sadness, and annoyance. The show explores how our memories of past holidays can be misleading, creating a distorted view of joy. Arthur introduces a four-step Christmas protocol to foster peace, starting with early morning reflection. He emphasizes gratitude through writing letters and encourages acts of service to shift focus away from consumerism. Listeners gain insights on managing stress and rethinking holiday expectations for a more fulfilling season.
94 snips
Dec 15, 2025 • 58min
3 Ways to Want Less and Be Happier
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.
112 snips
Dec 8, 2025 • 57min
The 3 Macronutrients of Happiness, and How to Measure Yours
Explore the three macronutrients of happiness: enjoyment, satisfaction, and meaning. Discover how habits can combat genetic predispositions to unhappiness. Learn that happiness is a direction, not a destination, emphasizing continual improvement. Enjoyment is rooted in social connections, while satisfaction comes from overcoming struggles. Uncover how negative emotions can enrich positive experiences. Plus, take a fun Happiness Scale survey to measure your unique emotional profile and find your path to greater joy.
32 snips
Dec 1, 2025 • 50min
The Truth About Creativity, Aging, and Discipline: From the World’s Best-Selling Author (James Patterson)
James Patterson, a prolific bestselling author with over 200 books, dives into the secrets of creativity and discipline. He shares how moments of creativity can alleviate anxiety and enhance well-being. Patterson humorously recounts enduring 31 rejections and how persistence shaped his journey. He discusses the impact of aging on his craft, the importance of character in storytelling, and how everyday observations spark inspiration. Finally, Arthur Brooks breaks down eight invaluable lessons from Patterson's creative process.
51 snips
Nov 24, 2025 • 42min
5 Steps Toward a More Grateful Life
Discover how gratitude can be trained like a skill rather than being a fixed trait. Learn about the science behind why we often focus on negativity and how gratitude can shift our mindset from scarcity to abundance. Hear about its positive impacts on relationships and workplace happiness. Arthur shares a practical five-step gratitude protocol that incorporates daily practices and public acknowledgment. He also explores the potential dark side of forced gratitude, encouraging authenticity in your expressions of thankfulness.
63 snips
Nov 17, 2025 • 54min
My 9-Step Evening Protocol for More Happiness and Better Sleep
End your day on a high note with nine science-backed steps for better sleep and happiness. Discover how to time your meals for optimal sleep, avoid late-night caffeine, and embrace evening walks to boost mood and bonding. Learn about the power of touch, how to relax with books, and the importance of a nighttime mantra. Arthur also stresses the need to remove devices from the bedroom and to accept imperfections in your routine. These habits aim to help you wake up refreshed and ready for a productive day!
29 snips
Nov 10, 2025 • 44min
A 5-Step Approach to Ending Your Phone Addiction
Explore the pull of smartphone addiction as it taps into our brain's dopamine system. Discover how loneliness and boredom can heighten this risk. Delve into the parallels between screen addiction and other substances like alcohol. Learn five practical strategies to manage device use, including creating tech-free zones and mindful engagement. Find ways to reclaim your attention while keeping devices in your life—you'll be amazed at how much more fulfilling real experiences can be!
56 snips
Nov 3, 2025 • 1h 7min
Four Practical Ways to Live Like a Stoic with Ryan Holiday
In this engaging conversation, bestselling author Ryan Holiday, a modern champion of Stoicism, shares his journey from discovering Marcus Aurelius to applying Stoic virtues in contemporary life. He debunks myths around Stoicism, emphasizing emotional self-governance and living with purpose. Ryan discusses how Stoicism encourages resilience in the face of life's challenges, using examples from history including Abraham Lincoln. Listeners learn practical steps, such as journaling and serving others, to cultivate a meaningful and virtuous life.
68 snips
Oct 27, 2025 • 44min
The 4 Types of Careers, and How to Find Yours
Explore the four distinct career paths and discover how they connect to personal happiness. The discussion highlights why the traditional linear career model is misleading and delves into the unique traits of expert, transitory, and spiral careers. Learn how job changes can impact satisfaction and why the 'honeymoon effect' often leads to declines post-transition. Arthur shares actionable rules for effective job changes, emphasizing the importance of managing expectations and prioritizing personal happiness.
16 snips
Oct 20, 2025 • 52min
4 Ways to Love the People You Disagree With
Explore the realms of contempt and its detrimental effects on societal connections. Discover how to replace disdain with love, making relationships with those you disagree with more impactful. Learn about the Dark Triad personality traits that exacerbate conflict, and uncover methods to break the cycle of contempt. Engage actively with gratitude and warm-heartedness, while standing firm in your convictions. Get practical tips on how to improve interactions by practicing appreciation and embracing disagreement as a chance for growth.
