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You might think you know what it takes to lead a happier life… more money, a better job, or Instagram-worthy vacations. You’re dead wrong. Yale professor Dr. Laurie Santos has studied the science of happiness and found that many of us do the exact opposite of what will truly make our lives better. Based on the psychology course she teaches at Yale -- the most popular class in the university’s 300-year history -- Laurie will take you through the latest scientific research and share some surprising and inspiring stories that will change the way you think about happiness.

The Happiness Lab with Dr. Laurie Santos

Buying something new can trigger a rush of dopamine, leading to a momentary boost in happiness. But the rush is fleeting, and over time, our possessions can end up weighing us down more than they lift us up.
 
As part of our series on spring cleaning your wellbeing, Dr. Laurie explores why material things so often fail to make us happier, and why experiences are usually a better investment in our long-term wellbeing. Along the way, she talks with psychologist Bruce Hood, researcher Amit Kumar, and writer Cait Flanders, who reflects on the psychological benefits of shifting from a maximalist lifestyle to a minimalist one.
 
If you’ve ever wondered whether it’s actually worth the time and effort to clean out your closet, this episode offers some answers.
 
Experts Mentioned:
 
 Bruce Hood • , professor of developmental psychology in society at the University of Bristol
 Amit Kumar • , assistant professor of marketing and psychology at the University of Texas at Austin
 Cait Flanders • , author of 
The Year of Less • and 
Adventures in Opting Out Richard Easterlin • , economist and professor at the University of Southern California, originator of the Easterlin Paradox
 
Resources Mentioned:
 
 Possessed: Why We Want More Than We Need • , by Bruce Hood (2019)
 The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life Is Worth More Than Anything You Can Buy in a Store • , by Cait Flanders (2018)
 • “
Does Economic Growth Improve the Human Lot? Some Empirical Evidence • ” by Richard A. Easterlin (
Nations and Households in Economic Growth • , 1974)
 
Related Episodes:
 
 • "
The Unhappy Millionaire • "
 • "
Why Giving Money to Others Makes Us Happier • "
 • "
You Can't Always Want What You Like • "
 
See omnystudio.com/listener for privacy information.

Why More Stuff Doesn’t Make You Happier

Our surroundings affect our happiness in ways we often don’t notice. The layout of a room, the amount of clutter in our home, and even small changes to lighting can shape our mood, focus, and relationships.
 
As The Happiness Lab continues its spring cleaning series, Dr. Laurie sits down with University of Virginia Professor Leidy Klotz, author of In a Good Place, to explore the hidden ways our spaces shape our inner lives. Why do certain places make us feel calm, connected, and grounded, while others leave us distracted or drained?
 
From creating more connection at home to using our surroundings to remember loved ones we’ve lost, these practical ideas will refresh your space and your wellbeing.
 
Experts Mentioned:
 
 Leidy Klotz • , professor of engineering and architecture at the University of Virginia
 Nelson Mandela • , anti-apartheid activist and former president of South Africa
 Jane Jacobs • , writer and urban activist
 
Resources Mentioned:
 
 In a Good Place: How the Spaces Where We Live, Work, and Play Can Help Us Thrive • , by Leidy Klotz (2026)
 Subtract: The Untapped Science of Less • by Leidy Klotz (2021)
 • “
Spatial Patterns of Solar Photovoltaic System Adoption: The Influence of Neighbors and the Built Environment • ” by Marcello Graziano and Kenneth Gillingham (
Journal of Economic Geography • , 2015).
 • “
Fire Drill: Inattentional Blindness and Amnesia for the Location of Fire Extinguishers • ” by Alan D Castel, Michael Vendetti, and Keith J Holyoak. (
Attention, Perception, & Psychophysics • , 2012)
 • “
Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being • ” by Richard M. Ryan and Edward L. Deci (
American Psychologist • , 2000).
 • “
Neighborhoods and Violent Crime: A Multilevel Study of Collective Efficacy • ” by Robert J. Sampson, Stephen W. Raudenbush, and Felton Earls (
Science • , 1997).
 • “
When Choice Is Demotivating: Can One Desire Too Much of a Good Thing? • ” by Sheena S. Iyengar and Mark R. Lepper (
Journal of Personality and Social Psychology • , 2000).
 
Related Episodes:
 
 • "
Choice Overload • " by 
The Happiness Lab • (2019).
 • "
How to Make Better Choices (with Barry Schwartz) • " by 
The Happiness Lab • (2025).
 • "
How to Design a More Meaningful Life (with Dave Evans and Bill Burnett) • " by 
The Happiness Lab • (2026).
 
See omnystudio.com/listener for privacy information.

Your Environment Affects Your Happiness More Than You Think with Dr. Leidy Klotz

Breaking bad habits often feels like a test of willpower. We tell ourselves we’ll stop scrolling, eat better, or exercise more — and then fall right back into the same routines. So why is lasting change so hard?
 
As part of our spring cleaning series, we’re revisiting a powerful episode from The Happiness Lab archives that reveals a surprising truth about behavior change: it’s not about willpower at all. Dr. Laurie Santos sits down with psychologist Wendy Wood to explore what the science of habits really says about why we get stuck — and how we can finally change.
 
Along the way, we hear the remarkable story of American soldiers in Vietnam who abruptly overcame heroin addiction after returning home, offering a powerful clue about how habits really work. If you’re looking to break a bad habit or build a better one, this episode shows how small changes to your environment can make lasting change feel almost automatic.
 
Experts Mentioned:
 
 Wendy Wood • , Provost Professor of Psychology and Business, University of Southern California.
 Dr. Richard Ratner • , Clinical Professor of Psychiatry and Behavioral Health, George Washington School of Medicine and Health Sciences
 
Resources Mentioned:
 
 Good Habits, Bad Habits: The Science of Making Positive Changes That Stick • , by Wendy Wood (2019)
 • “
How Do People Adhere to Goals When Willpower Is Low? The Profits (and Pitfalls) of Strong Habits • ,” by David T. Neal, Wendy Wood, and Aimee Drolet (
Journal of Personality and Social Psychology • , 2013)
 • “
The Pull of the Past: When Do Habits Persist Despite Conflict with Motives? • ,” by David T. Neal, Wendy Wood, Mengju Wu, and David Kurlander (
Personality and Social Psychology Bulletin • , 2011)
 • “
Ironic Processes of Mental Control • ,” by Daniel M. Wegner (
Psychological Review • , 1994)
 • “
How Permanent Was Vietnam Drug Addiction? • ,” by Lee N. Robins, Darlene H. Davis, and David N. Nurco (
American Journal of Public Health • , 1974)
 CBS News Lottery Draft 1969 • (Archival Footage)
 "G.I. Heroin Addiction Epidemic in Vietnam" • (
The New York Times • , 1971)
 G.I. Junkie • (Documentary, 1971)
 
Related Episodes:
 
 • "
A New Hope • "
 • "
You Can Change • "
 • "
Happiness Lessons of the Ancients: Sikhism and Daily Habits • "
 
See omnystudio.com/listener for privacy information.

How to Break Up with Your Bad Habits

Forgiveness might sound simple, but it's hard to let go of the anger that comes with being deeply hurt. Grudges, bitterness, and frustration with life’s unfairness can quietly build up over time and take a real toll on our mental and physical health.
 
As The Happiness Lab kicks off a new season on spring cleaning your wellbeing, Dr. Laurie sits down with psychologist Dr. Fred Luskin, director of the Stanford University Forgiveness Project, to explore what research says about forgiveness. Why is letting go of resentment so much harder than it sounds? And what does it really mean to forgive someone?
 
Plus, we revisit a powerful story from the archives that shows what forgiveness can look like in the face of profound loss and why it might be the most radical act of self-care we can take.
 
Experts Referenced:
 
 Dr. Fred Luskin • , psychologist and director of the Stanford Forgiveness Projects
 Miroslav Volf • , Professor of Theology at Yale Divinity School and founder of the Yale Center for Faith & Culture
 Katy Milkman • , Professor at The Wharton School, University of Pennsylvania
 
Resources Mentioned: 
 
 "Put Your Imperfections Behind You: Temporal Landmarks Spur Goal Initiation When They Signal New Beginnings," • by Hengchen Dai, Katherine L. Milkman, and Jason Riis (
Psychological Science • , 2015)
 Forgive for Good: A Proven Prescription for Health and Happiness • , by Fred Luskin (2002)
 “Effects of a Group Forgiveness Intervention on Forgiveness, Perceived Stress, and Trait-Anger” • by Alex H. S. Harris, Frederic Luskin, Sonya B. Norman, Sam Standard, Jennifer Bruning, Stephanie Evans, and Carl E. Thoresen (
Journal of Clinical Psychology • , 2006)
 “Forgiveness and Conflict Resolution in Marriage” • by Frank D. Fincham, Steven R. H. Beach, and Joanne Davila 
(Journal of Family Psychology, 2004) Free of Charge: Giving and Forgiving in a Culture Stripped of Grace • , by Miroslav Volf (2006)
 
Related Episodes:
 
 • "
Happiness Lessons of the Ancients: Forgiveness • " (
The Happiness Lab • , 2021)
 • "
A New Hope • " (
The Happiness Lab, • 2020)
 
See omnystudio.com/listener for privacy information.

Why It Hurts to Hold a Grudge — and How to Let Go with Dr. Fred Luskin

Why is social media so hard to quit? We waste hours scrolling, feel worse when we log off, and still find ourselves going back for more.
 
Dr. Laurie sits down with Dr. Cass Sunstein, co-author of (00:00:57) Nudge, to explore a new concept from the 2026 World Happiness Report: the “product trap.” Together, they unpack why we keep returning to platforms that make us unhappy — and what it might take to finally break free.
 
Resources mentioned in this episode:
 
Technopoly: The Surrender of Culture to Technology
 
Nudge: Improving Decisions About Health, Wealth, and Happiness
 
“World Happiness Report 2026”
 
“The Problem of Social Cost”
 
“Valuing Facebook”
 
“The Welfare Effects of Social Media”
 
“When Product Markets Become Collective Traps: The Case of Social Media”
 
“Libertarian Paternalism Is Not an Oxymoron”

See omnystudio.com/listener for privacy information.

Why You're Still Using Social Media (Even If You Want to Stop) with Dr. Cass Sunstein

Over the past decade, rates of depression and loneliness have surged among young people. Many researchers point to one major change: the rise of smartphones and social media. But what does the data actually show?
 
Psychologist Jean Twenge has spent years studying how technology shapes adolescent happiness. Dr. Laurie sits down with her to unpack new findings from the 2026 World Happiness Report on how social media use affects teen wellbeing around the world.
 
What happens when kids spend hours a day on these platforms? Is any amount of social media actually beneficial? And what can we all do to build healthier relationships with our phones, regardless of age?
 
Resources mentioned in this episode: 
 
“What is the International Day of Happiness?”
 
“World Happiness Report 2026”
 
iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy—and Completely Unprepared for Adulthood
 
“Have Smartphones Destroyed a Generation?”
 
“National Trends in the Prevalence and Treatment of Depression in Adolescents and Young Adults”
 
“Pew Research Center Mobile Fact Sheet”
 
“Increases in Depression, Self‐Harm, and Suicide Among U.S. Adolescents After 2012 and Links to Technology Use: Possible Mechanisms”
 
“The Effects of Social Media Restriction: Meta-Analytic Evidence from Randomized controlled Trials”
 
“Am I Happier Without You? Social Media Detox and Well-Being: A Meta-Analysis of Randomized Controlled Trials”
 
PISA 2022 Database
 
10 Rules for Raising Kids in a High-Tech World: How Parents Can Stop Smartphones, Social Media, and Gaming from Taking Over Their Children's Lives
 
“Over 20,000 Educators Share Insights on School Cell Phone Policies”
 
“Managing Student Digital Distraction in the College Classroom: a Self-Determination Theory Perspective”

See omnystudio.com/listener for privacy information.

What is Social Media Doing to Kids? with Dr. Jean Twenge

Work doesn’t end when the workday does. Even after we close our laptops, our minds keep replaying awkward meetings, looming deadlines, and unfinished to-do lists. Over time, that “always on” mentality can quietly hijack our relationships, our health, and our happiness.
 
Dr. Laurie sits down with psychologist and bestselling author Guy Winch (Mind Over Grind: How to Break Free When Work Hijacks Your Life) to explore the science of work stress — and why so many of us get stuck in fight-or-flight mode long after we’ve left the office. 
 
Plus, Ben Walter, host of “The Unshakeables” and CEO of Chase for Business, shares what he’s learned from working with small business owners who don’t have the option to simply “clock out.”
 
If you’ve ever felt like work is bleeding into everything, this episode offers science-based tools to help you take your life back.
 
Resources mentioned in this episode:
 
Mind Over Grind: How to Break Free When Work Hijacks Your Life
 
"Burnout: A Review of Theory and Measurement"
 
"The Relationship Between Workplace Stressors and Mortality and Health Costs in the United States"
 
"How Small Businesses Drive the American Economy"
 
"Small Business Facts"
 
“The Unshakeables”
 
"Yerkes-Dodson Law Of Arousal And Performance"
 
“The Use of Imagery to Manipulate Challenge and Threat Appraisal States in Athletes”
 
“Rebuilding After a Blaze: Luna Gourmet Coffee & Tea”

See omnystudio.com/listener for privacy information.

How to Stop Work From Taking Over Your Life

In Part 2 of Dr. Laurie’s conversation with researchers Dr. John Gottman and Dr. Julie Schwartz Gottman, we learn how couples can raise complaints without damaging their relationship — and how to respond constructively when a partner voices a concern. Their research shows that fighting doesn’t have to pull couples apart. When handled well, conflict can actually make relationships stronger.
 
Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr. John Gottman and Dr. Julie Schwartz Gottman.

See omnystudio.com/listener for privacy information.

Inside the Love Lab with Drs. John & Julie Gottman (Part 2)

In this classic episode, Dr. Laurie speaks with two of the world’s most influential relationship scientists, Drs. John Gottman and Julie Schwartz Gottman.
 
In their renowned “Love Lab,” the married researchers have studied thousands of couples, identifying the subtle interaction patterns that predict whether partners will drift apart or stay happily together for decades.
 
They join Dr. Laurie to share what we can learn from these “Masters of Relationships” — and how to build partnerships resilient enough to withstand life’s inevitable stresses and strains.
 
Further reading: Fight Right: How Successful Couples Turn Conflict into Connection by Dr. John Gottman and Dr. Julie Schwartz Gottman.

See omnystudio.com/listener for privacy information.

Inside the Love Lab with Drs. John & Julie Gottman (Part 1)

Modern dating can feel like a marketplace. We’re told we all have a “mate value,” that some people are 9s and 10s, and that the laws of evolution determine who gets chosen — and who gets rejected. But what if we’ve misunderstood what evolutionary science actually says about love?
 
Dr. Laurie sits down with social psychologist Dr. Paul Eastwick, author of Bonded by Evolution: The New Science of Love and Connection, to challenge some of the most pervasive myths about attraction and compatibility. Do dating app algorithms actually know who's right for you? Are we really all placed in different "leagues"? If you’ve ever wondered whether love is destiny, biology, or something you can actually create, Dr. Eastwick offers a surprising new perspective.
 
Resources mentioned in this episode:
 
Bonded by Evolution: The New Science of Love and Connection
 
“The Pairing Game: A Classroom Demonstration of the Matching Phenomenon”
 
“Matching for Attractiveness in Romantic Partners and Same-Sex Friends: A Meta-Analysis and Theoretical Critique”
 
“The Social Relations Model”
 
“Once More: Is Beauty in the Eye of the Beholder? Relative contributions of private and shared taste to judgments of facial attractiveness”
 
“Sex Differences in Mate Preferences Revisited: Do People Know What They Initially Desire in a Romantic Partner?”
 
“Northwestern Speed-dating Study I”
 
“Northwestern Speed-dating Study II”
 
“The (Mental) Ties That Bind: Cognitive Structures That Predict Relationship Resilience”
 
“We’re Not That Choosy: Emerging Evidence of a Progression Bias in Romantic Relationships”
 
“Romantic Relationship Status Biases Memory of Faces of Attractive Opposite-Sex Others: Evidence from a Reverse-Correlation Paradigm”
 
“Relationship Regulation in the Face of Eye Candy: a Motivated Cognition Framework for Understanding Responses to Attractive Alternatives”
 
“Perceived, not actual, similarity predicts initial attraction in a live romantic context: Evidence from the speed-dating paradigm”
 
“Is Romantic Desire Predictable? Machine Learning Applied to Initial Romantic Attraction”
 
“Love Factually”

See omnystudio.com/listener for privacy information.

Why Algorithms Can’t Predict Your Love Life with Dr. Paul Eastwick

Negative emotions like fear or anger are part of being human. These feelings tell us something - perhaps prompting us to take action or bring about change. However, they're powerful and disruptive - and if they hang around too long or are too intense, they can take a huge toll on our happiness and wellbeing. We need to shift them... but how?
 
Psychologist Ethan Kross knows.
 
He's the author of Shift: Managing Your Emotions So They Don't Manage You and founder of the Emotion and Self Control Lab at the University of Michigan - and shares his top science-backed tips to rein in feelings like sorrow, disappointment or rage. 

See omnystudio.com/listener for privacy information.

Hack Your Emotions

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