The Science Of Building The Life You Want | Arthur Brooks

How to understand your tendencies and identify what's keeping you stuck. Plus: advice on treating resistance as data, reclaiming time affluence, and avoiding "procrasticlearing." Laurie Santos is the Chandrika and Ranjan Tandon Professor of Psychology at Yale University. In addition to her work on the evolutionary origins of human cognition, Laurie is an expert on the science of happiness and the ways in which our minds lie to us about what makes us happy. Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted 150+ million downloads since its launch. Gretchen Rubin is one of today's most influential and thought-provoking observers of happiness and human nature. She's the author of many bestselling books, such as The Happiness Project, Better Than Before, The Four Tendencies, and Life in Five Senses which have sold millions of copies in more than thirty languages. Her most recent book is Secrets of Adulthood. She's also host of the popular podcast, Happier with Gretchen Rubin. In this episode we talk about: Why your intuitions often make stuckness worse, not better The difference between mindless drift and mindful, deliberate delay How to treat resistance as useful data instead of laziness Kristin Neff's three-part framework for practicing real self-compassion Gretchen Rubin's Four Tendencies and how they shape what gets you unstuck Why clearing physical space creates a felt sense of agency The "liking gap" and why reaching out matters more than you think How to satisfice instead of optimize when a decision feels stuck Related Episodes: Past appearances of Gretchen and Laurie Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  This episode is sponsored by: Rosetta Stone: Visit rosettastone.com/happier to redeem your 20% off Rosetta Stone Sapphire. Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar. Cash App): Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: the benefits of a "reverse bucket list"; clear formulas for happiness, enjoyment, satisfaction, and purpose; and how to engage in the world's problems without being miserable. Professor and writer Arthur Brooks on his recent book (co-authored with Oprah Winfrey): Build The Life You Want: The Art and Science of Getting Happier. Arthur has seen the themes of this book play out in his own life. He started his career as a classical French horn player, then got his PhD in public policy analysis, and went on to run a think tank called the American Enterprise Institute. He is currently a professor at the Harvard Kennedy School and Harvard Business School. He also does work with The Atlantic, where he writes a column and hosts a podcast called How to Build a Happy Life. Arthur was formerly on Ten Percent Happier to discuss his book From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.  In this episode we talk about: Myth busting about happiness The three macronutrients of happiness The perils of pursuing pleasure How to be effectively and wisely ambitious How to ascertain if you have meaning in your life How to manage your emotions The difference between healthy and unhealthy envy  Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: BetterHelp: Sign up and get 10% off at BetterHelp.com/HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. Master Class: Get 15% off any annual membership at masterclass.com/happier. Northwest Registered Agent: Visit northwestregisteredagent.com/happierfree and start using free resources to build something amazing. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

A podcast pioneer on failure, resilience, luck, work/life balance, and the power of questions. Guy Raz has been instrumental in creating some of the most iconic podcasts in the world, including Wondery's How I Built This, Wow in the World and TED Radio Hour. The New York Times has described him as "one of the most popular podcasters in history."  We talk about: The challenge – and gift – of failure Getting comfortable with discomfort and risk The notion of luck  The balance between your relationships and your work  Why scale isn't always the answer  Success vs. happiness  And much more Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

How the people, places, and things around you can bring out your best. Plus, why willpower is unreliable, why AA works for so many people, and where to put your phone.  Angela Duckworth is the Rosa Lee and Egbert Chang Professor at the University of Pennsylvania and co-director of the Penn-Wharton Behavior Change for Good Initiative. She is the author of the #1 New York Times bestseller Grit: The Power of Passion and Perseverance and the recently released Situated: Find the People and Places That Bring Out Your Best. In this episode we talk about: Why willpower alone rarely creates lasting behavior change, and why changing your situation is often the better move The Gallup study showing where teens keep their phones predicts their grades How to identify what's actually within your control versus truly fixed Angela's own marriage crisis during the 2008 financial collapse, and what saved it Why "trying harder" can sometimes make a bad situation worse, not better One reason Alcoholics Anonymous works for so many people in recovery How reaching out to strangers for advice can change your entire career path Why surrounding yourself with the right peers matters more than we admit Related Episodes: Angela Duckworth's first appearance on our show Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Angela's new book Situated This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order. Notion: Learn more about how Notion can support your business at notion.com/happier. Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

There's a three-part framework for analyzing, breaking, or building any habit. There's also a simple way to identify which ones might be "keystone habits" for you. And the surprising discovery of the GLP1 "habit window" suggests that some people may be benefiting more from the drugs than others. Charles Duhigg is a Pulitzer prize-winning journalist and the author of The Power of Habit, which spent over three years on bestseller lists and has been translated into 40 languages; Supercommunicators, also a bestseller published in 2024; and Smarter Faster Better, a third bestseller. Mr. Duhigg writes for The New Yorker magazine and is a graduate of Yale University and the Harvard Business School. He previously wrote for The New York Times, and is a frequent contributor to CNBC, This American Life, NPR, and Frontline. He was also, for one terrifying day in 1999, a bike messenger in San Francisco. In this episode we talk about: The cue-routine-reward framework that underlies every habit, good or bad The "golden rule" of habit change What "keystone habits" are and how to identify them in your own life Charles's 45-pound weight loss on a GLP-1 and what it revealed about "food noise" The GLP-1 "habit window," and why some people may benefit from GLP-1's more than others Kitchen-sinking: the habit where a fight about one thing becomes a fight about everything Meta-conversations: asking your partner what they actually need before you respond Related Episodes: The Science of Effective Communication | Charles Duhigg Weighing The Extraordinary Benefits And Disturbing Risks Of The New Weight Loss Drugs | Johann Hari Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  The Power of Habit by Charles Duhigg Supercommunicators by Charles Duhigg This episode is sponsored by: Osea: Go to oseamalibu.com and get 10% off your first order with the code HAPPIER. Fitnexa: You can learn more about Fitnexa SomniPods 3 at go.fitnexa.com/n6PD9i, and use code HAPPIER10 for $10 off your order. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: her complicated relationship with antidepressants, weathering fertility struggles, and aging in public. Sara Bareilles joins Dan to discuss her new album Good Grief, a record she made after losing three close friends — Chad Joseph, Gavin Creel, and poet Andrea Gibson. The conversation covers grief as a transformative force, medication and mental health, fertility struggles and miscarriage, the creative process as spiritual transmission, aging without intervention, and patriotism as grief.  In this episode we talk about: Grief is a shortcut to the truth — it strips away distraction and forces presence "Name it to tame it" — putting feelings into words reduces their power Sara's fear that medication would suppress her artistry turned out to be the opposite: Lexapro felt like "a return to herself" The creative process as clearing a channel rather than owning the output — music arrives, it isn't manufactured "Nothing to fix" — acceptance as a countercultural act in an era of optimization Acceptance isn't resignation — you can surrender to what is and still take compassionate action Grief of country: loving America and mourning what it's becoming aren't mutually exclusive Social media distorts your experience of reality — have your experience of the world in the world Sara Bareilles is a two-time Grammy winner and Tony-nominated composer whose music and lyrics powered the Broadway hit Waitress — a role she later performed herself, both on Broadway and in London's West End. On screen, she earned an Emmy nomination for Girls5eva and for her performance as Mary Magdalene in NBC's Jesus Christ Superstar Live! She has sold over three million albums and 3.5 billion streams worldwide. Related Episodes: Sara Bareilles: Anxiety, Anger and Art (2021) How To Find Joy In an Anxious World (Sara Bareilles and Dacher Keltner, 2025) Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Check out Sara Bareilles' website, including links to her new album Good Grief, and more info about the Good Grief documentary.  This episode is sponsored by: BiOptimizers: Head to bioptimizers.com/happier and use code HAPPIER for 15% off your order. Cash App: Download Cash App Today: click.cash.app/ui6m/oh9jnxlq #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card. Savings provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Will AI take our jobs? Kill us? This episode provides both fact-checking and a psychological survival guide. Cal Newport is a Professor of Computer Science at Georgetown University, where he is also a founding faculty member of the Center for Digital Ethics and the inaugural Director of the Computer Science, Ethics and Society academic program. He is the New York Times bestselling author of eight books, including, most recently, Slow Productivity, A World Without Email, Digital Minimalism, and Deep Work. Newport is also a long-time contributing writer for the New Yorker and the host of the Deep Questions podcast. Matthew Brensilver, MSW, PhD teaches retreats at the Insight Retreat Center, Spirit Rock Meditation Center and Insight Meditation Society. Before committing to teach meditation full-time, he spent years doing research on addiction pharmacotherapy at the UCLA Center for Behavioral and Addiction Medicine. Each winter and summer, he offers a four-month online Buddhist Psychology Training through Spirit Rock integrating Buddhist wisdom with modern psychotherapy. Matthew is the co-author of two books about meditation during adolescence and continues to be interested in the unfolding dialogue between Buddhism and science. In this episode we talk about: What really happened when an AI agent hacked a company while running a test Why one Silicon Valley belief system may be fueling AI panic more than the tech itself Why senior programmers are quietly going back to writing code by hand Where Cal draws the line on using AI to help you write versus write for you Why Matthew worries AI could quietly replace the ordinary, unfinished parts of daily life Buddhist advice on being with this unprecedented moment How stabilizing your mind makes acceptance possible, and how to do it Why calming the sense of emergency doesn't erase uncertainty, but makes it easier to face Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:This episode is sponsored by: Tonal: Right now, Tonal is offering our listeners $200 off your Tonal purchase at tonal.com with promo code HAPPIER. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Insights from the places on the planet where people apparently live the longest and healthiest lives.  Dan Buettner is an explorer, National Geographic Fellow, and journalist. He has written a series of bestselling books, including The Blue Zones of Happiness and The Blue Zones Kitchen: 100 Recipes for Living to 100. He is also the host of the Netflix show, Live to 100: Secrets of the Blue Zones. In this episode we talk about: The origin story of the Blue Zones The nine common denominators, or Power Nine, to longevity. The surprising information about much maligned foods such as pasta and bread Why trying to pursue good health can actually work against you Why the single most important factor in longevity isn't advertised on instagram  Tips for integrating Blue Zones wisdom into your daily life, including designing a life where you move more naturally And some of the critiques and controversies surrounding his work Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel Additional Resources:  Link to Buettner's collaborators' response on demographics: https://academic.oup.com/gerontologist/article/65/12/gnaf246/8381533?login=false Saul Newman's critique of Blue Zones methodology: https://www.biorxiv.org/content/10.1101/704080v3 This episode is sponsored by: BetterHelp: See the reviews, see what stands out, and see if BetterHelp is right for you. Visit betterhelp.com/HAPPIER. Function: Join at functionhealth.com/HAPPIER and use gift code HAPPIER25. @Function #FunctionPartner. Northwest Registered Agent: Visit northwestregisteredagent.com/HappierFree and start using free resources to build something amazing. Warby Parker: Our listeners can buy one pair of glasses and get 20% off any additional pairs at WarbyParker.com/HAPPIER — and using our link helps support the show. #WarbyParker #ad To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

An investigative journalist on why reincarnation, ghosts, and unexplained phenomena deserve more scrutiny; plus, why our need to believe in something bigger isn't something to be embarrassed about. Miguel Sancho is an Emmy Award–winning television producer and author. He is a veteran of ABC News, where he helped run 20/20, and he is now the executive producer of The Proof Is Out There on the History Channel. His latest book is Evidence of the Extraordinary: Discoveries from the Series The Proof is Out There. In this episode we talk about: How to walk the line between skepticism and credulity Why most UFO footage falls apart under scrutiny The scientific case for Bigfoot Why kids who remember past lives are hard to dismiss How to spot a fraudulent psychic Pascal's "God-shaped hole" What unexplained ancient rock structures reveal about our history Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel This episode is sponsored by: MasterClass: Get at least 15% off any annual membership at masterclass.com/HAPPIER.  OneSkin: Get 15% off OneSkin with the code HAPPIER at www.oneskin.co/HAPPIER. #oneskinpod To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Plus: Why you're a "mystic" even though you don't know it, how to find the "magic" in meditation, and the power of simple apologies (and cleaning the dishes). Susan Piver is a 30 year student of Tibetan Buddhism, New York Times bestselling author, and founder of The Open Heart Project, an online meditation community with close to 20,000 members. Her latest book is Inexplicable Magic: Meditation for Mystics.  In this episode we talk about: Why meditation's real payoff can't be explained The crucial difference between mindfulness and awareness Why you can't think your way into oneness The seven daily habits of a modern "mystic" Why boundaries are essential to a spiritual life Susan's unglamorous trick for building real confidence Why trying to fix yourself backfires The secret to attracting inspiration Get the 10% with Dan Harris app here Sign up for Dan's free newsletter here Follow Dan on social: Instagram, TikTok Subscribe to our YouTube Channel   This episode is sponsored by:  Square: Get up to $200 off Square hardware when you sign up at square.com/go/happier! #squarepod Skylight: Go to MySkylight.com/HAPPIER for $30 off your 15 inch Calendar. iRestore: Right now, you can save on customer favorites like the iRestore Elite helmet and the Illumina Face Mask. Just head to iRestore.com and use code HAPPIER. To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris