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Lyt når som helst, hvor som helst 

PRX and Greater Good Science Center

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Follow us on Instagram @HappinessPod.

The Science of Happiness

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way.

Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao share how reframing climate action around happiness instead of guilt can help us build healthier habits, strengthen our communities, and care for the Earth.

How To Do This Practice:

 1. 
Choose one everyday habit: 2. Pick a part of your routine like eating, commuting, shopping, or reducing food waste where you'd like to make a climate-friendly change.

 3. 
Focus on what you can add: 4. Instead of thinking about what to give up, ask yourself what you can enjoy more, such as eating more seasonal produce, walking outdoors, or spending time tending a garden.

 5. 
Notice how it feels: 6. As you try your new habit, pay attention to moments of enjoyment, connection, pride, or calm. Positive emotions help make new behaviors stick.

 7. 
Make it easy: 8. Remove small barriers that get in your way. For example, keep fresh fruits and vegetables where you’ll see them first so they don’t go bad, and pack light when you fly to avoid the extra carbon emissions from checked bags.

 9. 
Share it with someone else: 10. Invite a friend or family member to join you or tell them about a climate-friendly habit you've enjoyed. Positive experiences are more likely to spread than guilt.

 11. 
Reflect on the impact: 12. Consider how your small change affected both your well-being and the planet, and choose one joyful habit you'd like to continue.

Scroll down for a transcription of this episode.

Today’s Guests:

DR. ELIZABETH DUNN is a professor in the Department of Psychology at the University of British Columbia, who studies the ways that time, money and technology affect our wellbeing.

Learn more about Dr. Elizabeth Dunn here: https://dunn.psych.ubc.ca/

DR. JIAYING ZHAO is a Professor in the Department of Psychology and the Institute for Resources, Environment and Sustainability at UBC, Canada Research Chair in Behavioural Sustainability, and UBC Sauder Distinguished Scholar.

Learn more about Dr. Jiaying Zhao here: https://psych.ubc.ca/profile/jiaying-zhao/

Related Science of Happiness episodes:

Climate, Hope, & Science Series: https://tinyurl.com/pb27rep

The Case for Hope, with Rebecca Solnit: https://tinyurl.com/4cj3umbz

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/2s4ft9fc

How Joy Helps Save the Planet

Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.

How to Do This Practice:

 1. 
Ground yourself: 2. Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention settle into your body and the present moment.

 3. 
Set a simple intention: 4. Bring to mind the idea of observing your story with curiosity rather than judgment. You’re not trying to write something “good,” just something honest.

 5. 
Write the sentence: “I come from a place where…” 6. and pause briefly before continuing. Let the words that follow come from memory, feeling, or imagery—whatever shows up first.

 7. 
Free-write without stopping: 8. Keep your pen moving for several minutes (around 3–5 minutes, or longer if you like). Don’t edit, filter, or worry about grammar or meaning. If you get stuck, repeat the prompt and continue.

 9. 
Notice what emerged: 10. When time is up, read what you wrote slowly. Notice any themes, emotions, memories, or insights that stand out—without trying to fix or interpret them immediately.

 11. 
Reflect and return: 12. Take a moment to acknowledge your experience of the exercise. You might ask: 
What surprised me? What feels important? 13. Revisit this practice every few weeks or months to notice how your sense of origin and story evolves

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

DR. LYLA JUNE JOHNSTON is an Indigenous artist and scholar from the Diné Nation.

Learn about Dr. Lyla June Johnston's work: https://www.lylajune.com/

More Happiness Breaks like this one:

A Compassionate Letter to Yourself: https://tinyurl.com/3j6vtwh3

Finding Yourself in Silence: https://tinyurl.com/3w76t94a

An Affirmation Practice for the New Year: https://tinyurl.com/4f9epzbw

Related Science of Happiness episodes:

How To Tap Your Way to Calm and Clarity: https://tinyurl.com/vtfrt8b7

The Science of Letting Go: https://tinyurl.com/34u2fu48

How Art Heals Us: https://tinyurl.com/88y5r4vr

We’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/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/36m7wn3m

Happiness Break: Where Did You Come From? A Guided Reflection Practice

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are.

Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspired by awe, the science behind wonder, and why small moments—a bird singing at dawn, a blooming jasmine vine, or a walk around the block—can help us feel more connected to ourselves and the world around us. Together, they explore how cultivating awe can foster curiosity, resilience, creativity, and belonging for children and adults alike.

How To Do This Practice:

 1. 
Slow down and set an intention: 2. Pause your usual routine and decide to look for something that inspires wonder.

 3. 
Notice what you feel: 4. Tune into physical sensations, like the warmth of the sun, a cool breeze, or your feet touching the ground.

 5. 
Look closely at your surroundings: 6. Pay attention to colors, shapes, textures, or movement that you might normally overlook.

 7. 
Listen with curiosity: 8. Notice the sounds around you—the birds, the wind, distant voices, or the hum of your neighborhood.

 9. 
Follow what captures your attention: 10. If something sparks your interest or amazement, spend a moment with it instead of rushing on.

 11. 
Reflect on your experience: 12. At the end of your walk, consider what surprised you and how it made you feel more connected to the world around you.

Try the full practice here: https://ggia.berkeley.edu/practice/awe_walk

Scroll down for a transcription of this episode.

Today’s Guests:

HALLE STANFORD is the creator and writer of Wowsabout!, founder of 7 Crow Stories, Emmy® Award-winning, and twelve-time Emmy®-nominated executive producer of Fraggle Rock: Back to the Rock and The Dark Crystal: Age of Resistance.

DORIEN DAVIES is an Executive Producer, Co-Creator, Co-Writer and Principal Puppeteer on Wowsabout!, Word Party, and Julie’s Greenroom. 

Watch Wowsabout! here: https://pbskids.org/videos/wowsabout

Related Science of Happiness episodes:

Cities of Awe Series: https://tinyurl.com/2vyhxvny

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/bdsn3n9e

How To Find the Wow In Life

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.

How To Do This Practice:

 1. 
Choose an area of self-judgment: 2. Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.

 3. 
Name what you're feeling: 4. Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness.

 5. 
Imagine an unconditionally compassionate friend: 6. Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment.

 7. 
Write a letter from their perspective: 8. Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human.

 9. 
Include gentle wisdom and encouragement: 10. If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive.

 11. 
Read the letter back to yourself: 12. Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in.

Scroll down for a transcription of this episode.

Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/

Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

More Happiness Breaks like this one:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

The Science of Letting Go: https://tinyurl.com/34u2fu48

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’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/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media." 

Transcription: https://tinyurl.com/4rcnm6s5

Happiness Break: A Compassionate Letter to Yourself

Scroll down for a transcription of this episode.

Intention to Treat: The Race Equation is a new series from the New England Journal of Medicine, investigates how race-specific diagnostic tools harm Black patients and contribute to growing health inequities.

Transcription: https://tinyurl.com/36bne7hd

Introducing - Intention to Treat: Money and Misdiagnosis

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity.

Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity.

How To Do This Practice:

 1. 
Observe Before You Interpret: 2. Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need?

 3. 
Approach with Curiosity: 4. Start with simple human connection—small talk, a question about their day, or genuine interest in their community.

 5. 
Signal That You're There to Listen: 6. Make it clear your goal is understanding, not persuading, debating, or changing anyone's mind.

 7. 
Practice Democratic Listening: 8. Give your full attention through eye contact, nodding, and brief acknowledgments, while resisting the urge to agree, disagree, or jump in with your own views.

 9. 
Stay Relaxed Through Discomfort: 10. When differences emerge, maintain "relaxed awareness"—remaining open, attentive, and calm rather than defensive or reactive.

 11. 
Reflect and Learn: 12. Afterward, ask yourself: What helped create connection? What got in the way? What might I try differently next time?

Scroll down for a transcript of this episode.

Today’s Guests: 

JESSE KELLY is a McNair and MacArthur fellow and a recent graduate of Bowie State University, Maryland's oldest historically black university.

Learn more about Jesse Kelly here: https://www.linkedin.com/in/jessekellyjr/

LIA HOWARD is the director of the Political Empathy Lab at the University of Pennsylvania.

Learn more about Lia Howards here: https://snfpaideia.upenn.edu/people/lia-howard/

Related The Science of Happiness episodes: 

How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd

When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv

An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc

Related Happiness Breaks:

A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c

Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/3bt8fpdj

Finding Common Ground in Uncomfortable Times

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.

How To Do This Practice:

 1. 
Start walking 2. at a comfortable pace in a place where you can move without rushing.

 3. 
Notice your body 4. moving by paying attention to your feet, legs, and arms as you walk.

 5. 
Tune into your senses 6. by observing sounds, sights, temperature, and other details around you.

 7. 
Notice when your mind wanders 8. into planning, worrying, or distractions.

 9. 
Gently return 10. your attention to the sensations of walking and your surroundings each time you drift away.

 11. 
Keep walking with curiosity 12. and allow yourself to stay present without needing to do it perfectly.

Scroll down for a transcription of this episode. 

Today’s Happiness Break Guide:

DAN HARRIS the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. 
Check out Dan’s podcast, 10% Happier: https://tinyurl.com/324xtuut

Related Happiness Break Episodes:

Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42

Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759

Making Space For You: https://tinyurl.com/yc42s6mv

Related Science of Happiness Episodes: 

How To Focus Under Pressure: https://tinyurl.com/3hpah4ss

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

How To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8

We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Spotify: https://tinyurl.com/6s39rzus

Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus

Transcription: https://tinyurl.com/9n5xu96e

Happiness Break: A Walking Meditation With Dan Harris of 10% Happier

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.

Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance. 

How To Do This Practice:

 1. 
Choose a small, quiet space: 2. Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room.

 3. 
Set a timer for 10 minutes: 4. Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice.

 5. 
Begin walking slowly and naturally: 6. Walk at a comfortable pace, paying attention to the sensation of each step—your heel touching the ground, the shift of your weight, and the movement of your body.

 7. 
Focus on your breath: 8. As you walk, gently notice your breathing. You might take a slow breath before turning around at the end of each pass, letting your breath help anchor your attention.

 9. 
When your mind wanders, return to the movement: 10. Thoughts, worries, memories, or distractions will come up. Rather than judging yourself, simply guide your attention back to your steps and breathing.

 11. 
Notice how you feel afterward: 12. When the timer ends, pause for a moment before moving on with your day. Take note of any shifts in your body, mood, or pace of mind, even subtle ones can matter.

Try the full practice here: https://ggia.berkeley.edu/practice/walking_meditation

Scroll down for a transcription of this episode.

Today’s Guests:

RAINA TELGEMEIER is an American cartoonist and New York Times bestselling author. Her books have received many awards, including multiple Eisner Awards, a Boston Globe-Horn Book Honor and a Stonewall Honor.

Learn more about Raina Telgemeier here: https://goraina.com/ 

RICHARD DAVIDSON is the founder and director of the Center for Healthy Minds at the University of Wisconsin, Madison.

Learn more about Richard Davidson here: https://www.richardjdavidson.com/

Related The Science of Happiness episodes: 

How to Find Calm Through Walking: https://tinyurl.com/43dr26re

Related Happiness Breaks:

Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759

Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/mrxkfvkj

How To Step Away from Anxiety

What happens when you linger and look closely at a piece of art? Nathalie Ryan, an educator from the National Gallery of Art in Washington D.C., guides us through a slow looking practice shown to help deepen your sense of awe, presence, and connection.

How To Do This Practice:

 1. 
Choose an image to focus on: 2. Pick a piece of art, photograph, postcard, or even a recent photo from your phone that captures a natural or urban scene. Don’t overthink it—choose something that draws your attention.

 3. 
Begin with a few slow breaths: 4. Take a moment to settle into the present. Deepen your inhale, lengthen your exhale, and allow your breathing to slow the pace of your day.

 5. 
Let your eyes wander slowly: 6. Scan the image without rushing. Notice the light, colors, shapes, patterns, textures, and details that begin to emerge as you spend more time looking.

 7. 
Imagine yourself inside the scene: 8. Engage all of your senses. What might you hear, smell, feel, or taste in this place? Allow yourself to step into the environment with your imagination.

 9. 
Notice how the scene changes: 10. Picture the image at different times of day and throughout the seasons. Reflect on how the light, colors, atmosphere, and activity might shift over time.

 11. 
Reflect on what arises: 12. Pause to notice any emotions, memories, thoughts, or sensations that surfaced during the practice. Consider what changed when you gave yourself permission to look more slowly.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

NATHALIE A. RYAN is a Senior Educator at the National Gallery of Art, Washington, where she has led programs for educators, families, teens, and the adult public since 2002.

Related Happiness Break episodes:

How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm

Pause to Look at the Sky: https://tinyurl.com/4jttkbw3

Experience Nature Wherever You Are, with Dacher: https://tinyurl.com/mrutudeh

Related Science of Happiness episodes:

Cities of Awe Series: https://tinyurl.com/2vyhxvny

How Cities Can Make Space for Awe: https://tinyurl.com/yr7m2zb5

What Humans Can Learn From Trees: https://tinyurl.com/48te84ps

Follow us on Instagram: @ScienceOfHappinessPod

We’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/2p9h5aap

Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/mt4mcw3m

Happiness Break: The Unexpected Joy of Slow Looking

Description:

Sharing a new podcast called Stories from a Stranger, which features portraits of strangers connected by themes of love, loss, regret, inspiration, illness, family connections, and more. In each episode of Stories from a Stranger, host Hunter Prosper shares raw, intimate, long-form conversations with real people. It’s a show that inspires empathy and connection, proving that “Every stranger has a story.”

In this episode, Hunter meets three strangers at three different stages of life and asks them what love means to them. You’ll hear how love looks and feels different at every age—from the dizzying rush of a first crush to the quiet comfort of a lifelong partner, and the ache of wondering if love will ever come at all. Today, yesterday, and tomorrow, love is in the air.

Listen to Stories from a Stranger at https://lnk.to/storiesfromastrangerSH

Transcription: https://tinyurl.com/mu6sn8dp

Love Throughout Your Life: Stories from a Stranger

How do you build feelings of trust and security? Our Happiness Guinea Pig learns some truths about what it takes to feel supported.

Link to Episode Transcript: https://tinyurl.com/mr4defr6

Who's Got Your Back?

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