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
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.
24 snips
Oct 13, 2025 • 59min
3 Steps to Managing Your Emotions
Explore the intriguing dynamics of managing your emotions in today's whirlwind world. Discover how understanding sadness, anger, and joy can enhance your happiness. Learn the 'count to 30' rule to curb impulsive reactions and three metacognitive techniques for emotional regulation. Delve into the evolutionary roles of emotions and how they may affect decision-making. Plus, insights on journaling to conquer anxiety and build perspective, alongside advice on teaching happiness to loved ones without being preachy.
17 snips
Oct 6, 2025 • 45min
4 Ways to Use Common Knowledge to be Happier with Steven Pinker
Steven Pinker, a Harvard psychologist and bestselling author known for works like The Language Instinct, shares insights from his latest book, When Everyone Knows That Everyone Knows. He discusses how common knowledge shapes our lives, influencing cooperation and social dynamics. Pinker highlights the power of nonverbal cues like laughter in fostering connection and the dangers of cancel culture when shared beliefs are suppressed. He also offers four principles to enhance personal happiness and encourages using common knowledge as a gift rather than a weapon.
43 snips
Sep 29, 2025 • 36min
Exercise Your Way to Greater Well-Being
Discover how exercise is a powerhouse for improving well-being by reducing negative emotions. Explore the science behind brain chemicals like serotonin and beta-endorphin that boost mood. Learn practical tips on building lasting exercise habits and how simple activities like sunrise walks can kickstart your journey. Delve into the balance between beneficial exercise and the risks of addiction. Plus, gain insights on using rituals to enhance happiness and find meaning in life, even for skeptics.
66 snips
Sep 22, 2025 • 44min
My 6-Step Morning Protocol for a Better Day
Explore the secrets behind a powerful morning routine that can transform your day! Discover why waking before dawn sets a positive tone and how exercise boosts your mood. Find out the benefits of a digital detox and the art of delaying coffee for enhanced focus. Learn the importance of a grounding practice, whether it’s meditation or journaling, and the impact of a nutritious breakfast rich in tryptophan. Plus, get tips on protecting your most productive hours while engaging with listener questions on compassion and happiness!
43 snips
Sep 15, 2025 • 54min
7 Habits That Lead to Happiness in Old Age
The podcast delves into the surprising correlation between aging and happiness, debunking myths that older age leads to unhappiness. It shares insights from the Harvard Study of Adult Development, emphasizing the U-shaped happiness curve. Key topics include how love and deep friendships are crucial for well-being, the significance of lifelong learning, and practical habits to cultivate joy. Strategies for handling setbacks and enhancing emotional resilience are discussed, highlighting how to maximize happiness in later years.
5 snips
Sep 8, 2025 • 1h 7min
Fame ruined me, but faith saved me: Office Hours meets The Office, with special guest Rainn Wilson
Join actor and writer Rainn Wilson, best known as Dwight Schrute on The Office, as he shares his enlightening journey through faith and fame. Explore how the Baha'i faith offers profound teachings on happiness and interconnectedness. Rainn reveals how fame can leave you feeling empty, emphasizing the importance of surrendering to a greater purpose. Laugh and reflect on the transformative power of humor and spirituality in tackling modern mental health challenges, all while advocating for a brighter, more harmonious future.
42 snips
Sep 1, 2025 • 37min
2 Proven Strategies (and 1 Big Mistake) for Dealing with Anxiety
Anxiety affects millions in the U.S., especially among young people, who have seen a sharp increase. Discover how anxiety can be redefined as 'unfocused fear' and transformed into a performance enhancer. Social media amplifies mental health issues, particularly for young women. Embrace negative emotions instead of avoiding them, as avoidance can lead to serious consequences, including the opioid crisis. Explore practical strategies for managing anxiety and learn how to turn it into a source of personal growth.
26 snips
Aug 25, 2025 • 48min
The Sociopaths Among Us: How to Spot (and Avoid) a Dark Triad
Explore the chilling traits of the Dark Triad: narcissism, Machiavellianism, and psychopathy. Learn how to recognize these toxic personalities before they wreak havoc in your life. Discover the manipulation tactics they employ, like DARVO, and contrast their behaviors with the uplifting qualities of the Light Triad. Gain insights into how these traits surface in relationships, workplaces, and even on social media. Plus, find out strategies to protect your happiness and foster authentic connections.
30 snips
Aug 18, 2025 • 50min
6 Science-Backed Ways to Raise Happiness (and Success) at Work
Discover how happiness at work is a key driver of productivity and loyalty. Learn about six science-backed factors that elevate workplace joy, including the power of direct communication and the significance of a manager's mood. Explore effective leadership styles that inspire rather than fail employees. Find out how investing in growth and mentorship boosts engagement. Delve into the intriguing relationship between genetics and happiness, urging listeners to actively pursue joy in their work lives.
