How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

Andrew Huberman

Dec 23, 2024

Episode description

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Read the full show notes: https://go.hubermanlab.com/KGcG0Cq

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*Dr. Laurie Santos*
Website: https://www.drlauriesantos.com
Yale academicpProfile: https://psychology.yale.edu/people/laurie-santos
The Happiness Lab: https://www.drlauriesantos.com/happiness-lab-with-dr-laurie-santos-podcast
The Science of Well-Being (Coursera): https://www.coursera.org/learn/the-science-of-well-being
Publications: https://caplab.yale.edu/publications
Newsletter: https://mailchi.mp/pushkin/the-happiness-lab-newsletter-sign-up
YouTube: https://www.youtube.com/channel/UCFfUSTVKFCfXl6PVyG08zxg
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Facebook: https://www.facebook.com/DrLaurieSantos
X: https://x.com/lauriesantos
Instagram: https://www.instagram.com/lauriesantosofficial
LinkedIn: https://www.linkedin.com/in/laurie-santos
Threads: https://www.threads.net/@lauriesantosofficial

*Timestamps*
00:00:00 Dr. Laurie Santos
00:02:52 Sponsors: Eight Sleep & Express VPN
00:06:00 Happiness, Emotion & Cognition; Emotional Contagion
00:11:18 Extrinsic vs. Intrinsic Rewards
00:14:43 Money, Comparison & Happiness
00:21:39 Tool: Increase Social Connection; Real-Time Communication
00:32:16 Sponsor: AG1
00:33:47 Technology, Information, Social Interaction
00:39:22 Loneliness, Youth, Technology
00:42:16 Cravings, Sustainable Actions, Dopamine
00:47:01 Social Connection & Predictions; Introverts & Extroverts
00:57:22 Sponsors: Function & LMNT
01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology
01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
01:25:01 Sponsor: David
01:26:17 Importance of Negative Emotions; Judgements about Happiness
01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures
01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”
01:47:40 Monkeys, Perspective, Planning
01:53:58 Dogs, Cats, Dingos; Pets & Happiness
02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time
02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences
02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles
02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset
02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
02:44:33 Awe
02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
03:01:42 Tool: Asking for Help
03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

#HubermanLab #Science

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Practice negative visualization to enhance life appreciation

The Stoic practice of 'negative visualization,' briefly imagining that you've lost the good things in your life, powerfully breaks through hedonic adaptation and increases appreciation.

#gratitude

#stoicism

Avoid external tracking to preserve joy in exercise

Using external tracking tools for an intrinsically rewarding activity like exercise can shift your focus to the metric, making the activity itself less enjoyable over time.

#exercise

#motivation

Differentiate between happiness in life and happiness with life

Social scientists distinguish between being happy *in* your life, which is your emotional state, and being happy *with* your life, which is your cognitive evaluation of its purpose and direction.

#happiness

#purpose

Engage in social interactions to exceed happiness expectations

Studies show introverts predict social interactions will be unpleasant, but when they engage, they report a level of happiness that is much higher than they expected.

#happiness

#relationships

Prioritize real-time conversations over digital interactions for meaningful connections

Asynchronous digital interactions like texting are the 'NutraSweet' of social connection, providing a brief taste without the psychological nutrition of real-time conversation.

#relationships

#social-media

Minimize phone presence to boost cognitive performance

The mere presence of your phone in the room significantly diminishes cognitive performance because your brain expends energy inhibiting the urge to look at it.

#attention

#cognition

Engage in delight practice to counter negativity bias

A 'delight practice,' which involves noticing small, joyful, sensory moments, can be a more effective way to counter the brain's negativity bias than a formal gratitude practice.

#gratitude

#mindfulness

Appreciate bronze medal happiness over silver medal comparison

Olympic bronze medalists are often happier than silver medalists because their reference point is not getting a medal, while silver medalists compare themselves to winning gold.

#happiness

#mind

Transform your job into a calling through job crafting

You can make any job feel more like a calling by 'job crafting,' which involves actively infusing your daily tasks with your unique signature strengths, such as humor or creativity.

#creativity

#purpose

Avoid fantasizing to boost motivation for achieving goals

Fantasizing about a future goal can trick your brain into feeling the reward, which actually reduces your motivation to do the hard work needed to achieve it.