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.

Martine Powers, co-host of "Post Reports," chats with Emily Guskin, the deputy polling director at The Washington Post. They dive into the intricacies of political polling, explaining how polls are created and what makes them credible. Emily breaks down the importance of understanding the margin of error and navigating the challenges that arose after the 2016 election. The conversation also touches on the significance of interpreting polls as snapshots of public opinion rather than definitive predictors.

Join clinical psychologist Natalie Dattilo-Ryan, who specializes in helping individuals reshape long-held beliefs. She discusses the powerful role of affirmations in transforming self-perception and how to leverage confirmation bias effectively. Natalie offers a structured approach for turning intentions into actionable steps to promote real change. Discover how realistic affirmations can foster authentic growth and embrace the journey of becoming the person you aspire to be!

Clinical psychologist Natalie Dattilo-Ryan and neuroscience professor David Creswell share insights on the transformative power of affirmations. Dattilo-Ryan provides effective techniques for creating personalized affirmations that enhance self-worth. Creswell discusses how these positive statements can trigger the brain's reward system, helping to manage stress and boost resilience. Together, they explore the critical link between affirmations and personal values, revealing how self-discovery can reshape beliefs and foster emotional strength.

Mary Beth Albright, author of "Eat and Flourish," dives into the intriguing link between food, cooking, and mental health. She shares practical tips for efficient cooking, like the magic of frozen vegetables and sheet pan meals. Albright encourages experimentation and emphasizes the importance of community in meal preparation. Additionally, she redefines cooking as a joyful, shared experience rather than a stressful task, promoting the idea of communal dining to combat solitary eating. It's all about finding joy and simplicity in the kitchen!