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
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!
68 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.
64 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.
39 snips
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.
129 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.
124 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.
45 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.
68 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.
80 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!
