The Science of Happiness

Issa Rae, the talented actor and creator behind "Insecure," joins siblings Michelle Obama and Craig Robinson for a lively discussion about friendship. They share hilarious personal stories, from fashion blunders to driving mishaps, that highlight the bonds of family. The trio dives deep into the complexities of adult friendships, balancing vulnerability and communication, and the emotional nuances of maintaining connections over time. Their candid conversation encourages reflection on the dynamics of friendships and the importance of nurturing relationships through life's changes.

What happens when we replace sky-gazing with screen-scrolling? Discover how digital life impacts happiness and what Gen Z can teach us about reclaiming control over our well-being.Summary: Smartphones have become our constant companions, but at what cost? This episode of The Science of Happiness explores how our digital lives are reshaping how we think, feel, and connect. From social media’s pull to the decline of face-to-face connection, we look at what we lose—and what we can regain—by stepping away from screens and into nature, quiet, and deeper connections.Scroll down for a transcription of this episode.Ways To Do A Digital Detox:  Turn off your phone before bed to improve sleep and create space from screens. Wait to turn it on in the morning, noticing how you feel and stretching that screen-free time. Do meaningful work before going online to protect your focus and creativity. Keep notifications silenced unless you're expecting something urgent. Turn off WiFi and browsers when you need to concentrate deeply. Take regular breaks from screens to let ideas simmer and rest your mind. Practice reading books again and notice your attention span strengthen over time. Pause when you crave scrolling, and consider reaching out to a friend instead. Create your own digital detox plan or adapt one that works for you. Be sure to clearly write out your specific intentions, including how and when you'll follow through. Today’s Guests:ADAM BECKER is an astrophysicist and author of the book, More Everything Forever: AI Overlords, Space Empires, and Silicon Valley’s Crusade To Control The Fate Of Humanity.Learn more about Adam Becker here: http://freelanceastrophysicist.com/JEAN TWENGE is a psychologist and best-selling author. She’s spent years studying how the digital world shapes our minds and bodies, and the way different generations experience life.Learn more about Jean Twenge here: https://www.jeantwenge.com/Related The Science of Happiness episodes:  ​​Experience Nature Wherever You Are, with Dacher (Encore): https://tinyurl.com/aj34s585How Exploring New Places Can Make You Feel Happier: https://tinyurl.com/4ufn2tpnWhy We Should Look up at the Sky: https://tinyurl.com/mpn9vj2tRelated Happiness Breaks:How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpmTap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9xPause to Look at the Sky: https://tinyurl.com/4jttkbw3Tell us about your experience with taking a break from technology. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/e7rhsakj

Criss Cuervo, a mindfulness teacher and author, dives into the beauty of our unique voices and accents. He leads a self-compassion meditation that helps listeners celebrate their histories and cultural backgrounds. By reflecting on the stories carried in our voices, Criss promotes self-acceptance and resilience. Affirmations like 'my accent makes me unique' encourage deeper connections to ancestry and identity, wrapping up the session with a heartfelt moment of gratitude.

Amy Schneider, the historic Jeopardy! champion known for her 40 consecutive wins, discusses the importance of mindfulness in high-pressure situations. She shares her journey of using body scan meditation to stay calm and focused before the Tournament of Champions. Schneider emphasizes how simple mindfulness practices can alleviate anxiety and enhance mental clarity. With relatable insights, she explores strategies to overcome fear of failure and improve self-awareness, making it a valuable guide for anyone seeking to cultivate resilience in daily life.

Join Lama Rod Owens as he guides you to find calm through a unique meditation technique. Discover how to visualize your mind as an expansive sky while observing thoughts as fleeting clouds. This practice encourages you to detach from ruminating thoughts and embrace their impermanence. Experience a journey towards a tranquil state of mind, enhancing both personal well-being and relationships.

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine.Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort.Scroll down for a transcription of this episode. Today’s Guests: ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety. DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, Music as Medicine: How We Can Harness Its Therapeutic Power and I Heard There Was a Secret Chord: Music As Medicine.Follow Dr. Levitin on IG: https://www.instagram.com/daniellevitinofficialBringing Lullabies into Everyday LifeYou don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life: Sing, Even If It’s Just for You: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress. Create a Caregiving Playlist: Curate a selection of calming songs that bring comfort and connection. Write Your Own Lullaby: Personalizing a song can be a deeply meaningful way to express love and support. Share the Experience: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students. Our Caring for Caregivers series is supported by the Van Leer Foundation, an independent Dutch organization working globally to foster inclusive societies where all children and communities can flourish. To discover more insights from Van Leer Foundation and others on this topic, visit Early Childhood Matters, the leading platform for advancing topics on early childhood development and connecting diverse voices and ideas across disciplines that support the wellbeing of babies, toddlers and caregivers around the globe.Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us  on Instagram @ScienceOfHappinessPod.Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/49svzn4v

How to Do This Practice: Find a Comfortable Space: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. Start with a Basic Clap: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. Add Chest Percussion: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. Incorporate Leg Taps: Extend the pattern by adding taps on your thighs. Repeat the Full Pattern: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. Focus on the sensation of movement and sound as a mindful practice. Scroll down for a transcription of this episode.Today’s Happiness Break host:KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms.Learn more about Keith Terry: https://tinyurl.com/5av66v5fWatch Keith Terry in action: https://tinyurl.com/299vuw4aRelated Happiness Break episodes:A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzadThe Healing Power of Your Own Touch: https://tinyurl.com/y4ze59h8How to Relax Your Body Through a Standing Meditation: https://tinyurl.com/2fv4c9h8Related Science of Happiness episodes:Why Dancing Is The Best Medicine: https://tinyurl.com/y66hxxy9The Science of Humming: https://tinyurl.com/4esyy6ndHow Music Can Bridge Cultures: https://tinyurl.com/5ar3c8yyFollow us on Instagram: @ScienceOfHappinessPodWe’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.Find us on Apple Podcasts: https://tinyurl.com/2p9h5aapHelp us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aapTranscription: https://tinyurl.com/275tna6h 

Dr. Marisa G. Franco, a psychologist and professor, and Dr. Lauren Brent, an evolutionary biologist, dive into the surprising power of friendships. They discuss how platonic relationships significantly boost our health and happiness, often surpassing even diet and exercise. The conversation highlights the rise of loneliness in today's society and offers practical tips on nurturing connections. Fascinating insights from rhesus macaques illustrate the evolutionary roots of friendship, proving its vital role in both human and animal well-being.

Join a soothing journey to connect with the physical sensations of love through a guided meditation. Feel the warmth in your chest and a gentle relaxation as you recall a time you felt deeply cared for. Visualize love spreading like a warm light throughout your body, enhancing emotional awareness. This practice encourages mindfulness and invites you to bring this loving energy into your daily interactions. Experience the joy of embodying love and discover the connection that's always within you.

Amber and Ben Wallin, a dynamic LA-based couple known for their relatable family and relationship humor on social media, discuss the potential of 36 questions to deepen love and connection. They share how these inquiries range from light-hearted to intensely personal, enhancing emotional intimacy. The duo reflects on their own dating journey and humorous communication mishaps, while emphasizing the crucial role of authentic listening and intentional conversations in fostering strong relationships.