Happycast: The Science of Happiness

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[00:00] The reason you need goals: An analogy in the forest.

[04:03] Why goal framing is important. Approach vs avoidant goals.

[06:34] What is intrinsic and extrinsic motivation?

[07:55] A study on goal motivation and happiness.

[11:20] An introduction to grit.

[14:00] What exactly is grit? The science of grit explained.

[15:10] How extrinsic motivation can undermine success: Another study on motivation.

Maybe you don't want to forgive, but this episode might change your mind. I will bust common myths on what forgiveness is and isn't. I'll talk about the benefits of forgiveness, the harms of revenge, and then I'll give you some step-by-step directions on how to forgive.

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[01:07] What is forgiveness?

[01:49] What isn’t forgiveness?

[03:25] Punishing the offender may actually cause you more distress

[05:38] Study: How forgiveness will help you heal, a study on emotional abuse survivors

[09:45] Forgiveness and health

[11:00] The REACH model of forgiveness

[14:08] Forgiveness activity, write a forgiveness letter.

There’s a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships.

A Happier Year is now available — an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com

[01:24] Release those endorphins with social drinking

[05:16] Endogenous opioids from social laughter

[08:36] Be your spouse’s friend!

[10:30] But have other friends, because your cortisol responds to it.

[14:45] Outtro

References:

• Dunbar, R. I. M., Launay, J., Wlodarski, R., Robertson, C., Pearce, E., Carney, J., & Maccarron, P. (2017). Functional Benefits of ( Modest ) Alcohol Consumption, Adaptive Human Behavior and Physiology, 3, 118–133. https://doi.org/10.1007/s40750-016-0058-4
• Manninen, S., Tuominen, L., Dunbar, R. I., Karjalainen, T., Hirvonen, J., Arponen, E., ... Ja, I. P. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans, 37(25), 6125–6131. https://doi.org/10.1523/JNEUROSCI.0688-16.2017
• Grover, S., & Helliwell, J. F. (2019). How ’ s Life at Home ? New Evidence on Marriage and the Set Point for Happiness. Journal of Happiness Studies, 20(2), 373–390. https://doi.org/10.1007/s10902-017-9941-3
• Keneski, E., Neff, L. A., & Loving, T. J. (2018). The Importance of a Few Good Friends : Perceived Network Support Moderates the Association Between Daily Marital Conflict and Diurnal Cortisol, 9(8), 962–971. https://doi.org/10.1177/1948550617731499

When bad things happen, you should feel upset. Don’t turn that frown upside down...right away. You heard that right. Science shows suppressing negative emotions is bad for you. Learn the science of negative emotions, and why being okay with feeling bad doesn’t contradict anything about positive psychology. Rather, there’s a harmony between the positive and negative.

[00:00] Intro

[01:54] Study: Avoiding negative emotions = less happy

[05:12] Negative emotions are like pain

[05:32] Study: Avoiding negative emotions = more lonely

[07:20] Study: Suppressing negative emotions is bad

[09:15] Travel and negative emotions

[10:48] Confirmation bias: If you’re expecting everything to suck, you will find evidence.

[13:00] Study: Here’s what’s bad about confirmation bias

[14:33] The reticular activating system: train your brain

Journaling can help you understand yourself and your life. What hidden stresses are you carrying around that you could let go of? What positive things can you write about? Learn the benefits of journaling, why it works, and how to journal in this episode!

[00:45] What is journaling?

[02:24] Why does it matter and how does it work?

[03:46] Self-reflection and insight

[05:04] Insight, but not self-reflection, is related to subjective well-being

[07:10] How can journaling provide insight.

[08:33] How often should I write?

[09:45] Study: Journaling about stressful events

[12:07] Study: But you can also write about good things too

[13:46] Insight and goals

[16:00] Morning pages