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Geoffrey Fowler, a tech columnist for The Washington Post, delves into healthier relationships with devices. He stresses the need for physical boundaries like phone-free meals and a ‘phone-free Sabbath’ for stronger family connections. The conversation highlights how embracing boredom can spark creativity and mental clarity. Geoffrey also shares the importance of setting social boundaries at work to enhance focus and relationships. Lastly, he emphasizes that overcoming digital distractions is a collective effort, requiring community engagement for lasting change.

Join Geoffrey Fowler, a tech columnist for the Washington Post, as he shares insights on reclaiming your attention in a technology-driven world. He introduces the concept of 'self-binding,' offering strategies like reorganizing your home screen and resetting social media algorithms to limit distractions. Geoffrey humorously recounts personal experiments with smartphone usage, emphasizing practical tips for managing notifications and curbing app overload. Learn how small changes can significantly shift your relationship with technology!

Anna Lembke, a psychiatrist and addiction expert, discusses the consequences of our brains being trapped in a cycle of instant gratification. She highlights the importance of a 30-day abstinence trial to reset our dopamine levels and overcome compulsive behaviors. Anna shares effective self-binding techniques to manage cravings and urges, while reflecting on her own unexpected addiction. She emphasizes the need for healthier habits and the power of engagement with the world to rediscover joy, urging listeners to explore moderation in their digital consumption.

Ever wonder why you can’t stop scrolling, even when you know you should? It probably comes down to dopamine, a key neurotransmitter that drives pleasure and motivation. In this episode, host Cristina Quinn talks to psychiatrist Anna Lembke, author of “Dopamine Nation,” about the neuroscience behind digital addiction.Anna explains how our devices keep us hooked by triggering dopamine surges — and why, over time, this actually leaves us feeling worse. She breaks down the “plenty paradox,” the idea that having unlimited access to pleasure might be making us more anxious and less happy.But the good news? We can reset our dopamine levels and regain control of our attention. This episode lays the groundwork for understanding the science behind our tech habits — so we can start making intentional changes.Subscribe to The Washington Post or connect your subscription in Apple Podcasts.

In the third and final episode of our three-part course on cultivating joy, host Cristina Quinn dives into the connection between spreading kindness and experiencing happiness. Steven Petrow, author of “The Joy You Make,” shares compelling research on the “helper’s high” and how you can bring joy to others and yourself — whether it’s through volunteering, helping a neighbor or even sharing a simple moment with a stranger.Steven also challenges listeners to reconnect with lost traditions, such as handwriting letters, and shows how something as simple as picking up the phone can deepen relationships and spread joy.For more on spreading joy, read about “kindness contagion” and how to build connections in adult life. Subscribe to The Washington Post or connect your subscription in Apple Podcasts.

Discover practical ways to embrace joy in everyday life through wandering and spontaneous adventures. Explore how joy differs from mere happiness, highlighting its deeper roots in presence and curiosity. Rediscover the importance of play in adulthood, shifting focus from competition to enjoyment. Listen to personal stories that emphasize mindfulness and unplanned exploration as pathways to joy. Engage with these enriching concepts and prepare for a journey of joy and connection.

Happiness, it turns out, comes down to a science — even though what makes each of us happy can vary pretty widely. Host Cristina Quinn talks to happiness scientist Emiliana Simon-Thomas, science director at UC-Berkeley's Greater Good Science Center, about exactly what makes us happy and how much of our sense of joy is within our control. Drawing from the science of happiness, Emiliana explains that happiness isn’t about chasing fleeting positive emotions, but rather it’s about fostering an overarching sense of contentment, belonging and resilience. She also lays out how much of happiness is influenced by genetics, external circumstances and the choices we make.This course reminds us that happiness isn’t out of reach — it’s something we can cultivate every day. Emiliana and her colleagues at the Greater Good Science Center have been collecting data on happiness through the Big Joy Project, a seven-day online study where participants are assigned a micro-act of joy every day. Learn more about the project here. For some extra happiness tips, read about trying new things for joy and embracing “joy snacks.”Subscribe to The Washington Post or connect your subscription in Apple Podcasts.

Historian Alex Keyssar, a Harvard professor and expert on the Electoral College, dives into the U.S. presidential election process and its flaws. He highlights the paradox of winning the presidency without the popular vote and the implications of the winner-takes-all system. Keyssar explores modern alternatives, including the push for a national popular vote, and discusses the resistance from political leaders wary of losing influence. The conversation sheds light on the complexities of reform and emphasizes the importance of voter engagement in shaping a more democratic electoral future.

Cristina Quinn chats with Alex Keyssar, a historian at the Harvard Kennedy School and author of "The Right to Vote." They dive into the founding fathers' compromises that birthed the complicated Electoral College system, rather than a direct popular vote. Keyssar highlights the influence of the Three-fifths Compromise, the evolution of political parties, and how significant historical events like the end of slavery shaped today's electoral framework. Discover the intricacies of this pivotal aspect of U.S. democracy!

Aaron Blake and Amy Gardner, both political reporters at The Washington Post, break down the complex workings of the electoral college. They explain how electors are chosen and their crucial role in the presidential election process. The duo highlights the challenges of achieving a majority, emphasizing how state populations impact electoral votes. They also delve into unique vote distribution methods in Maine and Nebraska, and discuss what happens if no candidate secures the needed 270 votes. This insightful conversation makes a complicated subject approachable and engaging.