The Happiness Lab with Dr. Laurie Santos Archiv
277 Episoden
39 Minuten
We’re kicking off a new season of The Happiness Lab with some happiness hot takes — bold claims that challenge conventional wisdom about what it really takes to feel happier. Today's hot take is all about oversharing.
We’re usually told that revealing too much is cringe-worthy. That it demonstrates social ignorance. That when it comes to overly personal information, save it for your therapist, because less is usually more.
Dr. Laurie argues that revealing more than feels comfortable can actually strengthen our social connections and boost our wellbeing. She speaks with Harvard Business School professor Leslie John, author of Revealing, about why TLI (too little information) is often more dangerous than TMI, and chats with University of Chicago psychologist Nick Epley, author of A Little More Social, about what “embracing the cringe” can teach us about connection, vulnerability, and trust.
Together, they explore the line between sharing and oversharing, and explain why what feels like “too much information” is often just information.
Experts Mentioned:
Leslie John, James. E. Burke Professor of Business Administration at Harvard Business School
Nick Epley, John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business
Bronnie Ware, author and palliative carer
Resources Mentioned:
Revealing: The Underrated Power of Oversharing, by Leslie John (2026)
“Putting feelings into words: Affect labeling as implicit emotion regulation” by Jared Torre and Matthew Lieberman (Emotion Review, 2018)
The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, by Bronnie Ware (2011)
A Little More Social: How Small Choices Create Unexpected Happiness, Health, and Connection, by Nick Epley (2026)
“Undervaluing gratitude: Expressers misunderstand the consequences of showing appreciation,” by Amit Kumar and Nick Epley (Psychological Science, 2018)
“Insufficiently complimentary?: Underestimating the positive impact of compliments creates a barrier to expressing them” by Xuan Zhao and Nick Epley (Journal of Personality and Social Psychology, 2021)
Related Episodes:
“The Secret to Making Friends as an Adult”
“Why Giving is a Great Daily Habit”
“Caring What You’re Sharing”
See omnystudio.com/listener for privacy information.
We’re usually told that revealing too much is cringe-worthy. That it demonstrates social ignorance. That when it comes to overly personal information, save it for your therapist, because less is usually more.
Dr. Laurie argues that revealing more than feels comfortable can actually strengthen our social connections and boost our wellbeing. She speaks with Harvard Business School professor Leslie John, author of Revealing, about why TLI (too little information) is often more dangerous than TMI, and chats with University of Chicago psychologist Nick Epley, author of A Little More Social, about what “embracing the cringe” can teach us about connection, vulnerability, and trust.
Together, they explore the line between sharing and oversharing, and explain why what feels like “too much information” is often just information.
Experts Mentioned:
Leslie John, James. E. Burke Professor of Business Administration at Harvard Business School
Nick Epley, John Templeton Keller Distinguished Service Professor of Behavioral Science and Faculty Director of the Roman Family Center for Decision Research at the University of Chicago Booth School of Business
Bronnie Ware, author and palliative carer
Resources Mentioned:
Revealing: The Underrated Power of Oversharing, by Leslie John (2026)
“Putting feelings into words: Affect labeling as implicit emotion regulation” by Jared Torre and Matthew Lieberman (Emotion Review, 2018)
The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, by Bronnie Ware (2011)
A Little More Social: How Small Choices Create Unexpected Happiness, Health, and Connection, by Nick Epley (2026)
“Undervaluing gratitude: Expressers misunderstand the consequences of showing appreciation,” by Amit Kumar and Nick Epley (Psychological Science, 2018)
“Insufficiently complimentary?: Underestimating the positive impact of compliments creates a barrier to expressing them” by Xuan Zhao and Nick Epley (Journal of Personality and Social Psychology, 2021)
Related Episodes:
“The Secret to Making Friends as an Adult”
“Why Giving is a Great Daily Habit”
“Caring What You’re Sharing”
See omnystudio.com/listener for privacy information.
35 Minuten
As summer begins, many of us are bombarded with messages about how our bodies aren't good enough. But what if we embraced movement not out of self-criticism or shame, but self-compassion?
To close out our series on how to spring clean your wellbeing, we're revisiting a powerful conversation from The Happiness Lab archives featuring Jessamyn Stanley, author of Every Body Yoga: Let Go of Fear, Get On the Mat, Love Your Body. Dr. Laurie explores how body shame warps our relationship with exercise — and how to rediscover the joy of moving our bodies.
If you've ever treated exercise like punishment, this episode offers a happier, kinder way to move through the world.
See omnystudio.com/listener for privacy information.
To close out our series on how to spring clean your wellbeing, we're revisiting a powerful conversation from The Happiness Lab archives featuring Jessamyn Stanley, author of Every Body Yoga: Let Go of Fear, Get On the Mat, Love Your Body. Dr. Laurie explores how body shame warps our relationship with exercise — and how to rediscover the joy of moving our bodies.
If you've ever treated exercise like punishment, this episode offers a happier, kinder way to move through the world.
See omnystudio.com/listener for privacy information.
46 Minuten
Negative emotions like sadness, anger, guilt, and anxiety can feel overwhelming. But what if those uncomfortable feelings aren’t problems to fix, but signals worth listening to?
As part of our series on how to spring clean your wellbeing, Dr. Laurie revisits a conversation with Harvard Medical School psychologist Susan David, author of Emotional Agility. Together, they discuss why bottling up difficult feelings doesn’t work, why brooding can keep us stuck, and what our individual emotions are actually trying to tell us about our lives and relationships.
If you’ve ever tried to bury a bad feeling, this episode offers a more effective approach to emotional healing.
Experts Mentioned:
Susan David, Harvard Medical School psychologist a
Viktor Frankl, psychiatrist, neurologist, and founder of logotherapy
Resources Mentioned:
Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life, by Susan David (2016)
Related Episodes:
"How to Identify Your Negative Emotions"
"Stepping Off the Path of Anxiety"
"How to be Angry Better"
"When Guilt is Good... and When it's Not"
See omnystudio.com/listener for privacy information.
As part of our series on how to spring clean your wellbeing, Dr. Laurie revisits a conversation with Harvard Medical School psychologist Susan David, author of Emotional Agility. Together, they discuss why bottling up difficult feelings doesn’t work, why brooding can keep us stuck, and what our individual emotions are actually trying to tell us about our lives and relationships.
If you’ve ever tried to bury a bad feeling, this episode offers a more effective approach to emotional healing.
Experts Mentioned:
Susan David, Harvard Medical School psychologist a
Viktor Frankl, psychiatrist, neurologist, and founder of logotherapy
Resources Mentioned:
Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life, by Susan David (2016)
Related Episodes:
"How to Identify Your Negative Emotions"
"Stepping Off the Path of Anxiety"
"How to be Angry Better"
"When Guilt is Good... and When it's Not"
See omnystudio.com/listener for privacy information.
43 Minuten
Our beliefs shape more than we realize. They influence what we notice, how we respond to setbacks, how connected we feel to others, and whether we take action to improve our lives.
As part of our series on how to spring clean your wellbeing, Dr. Laurie sits down with happiness expert Shawn Achor, author of The Power of Beliefs, to explore how our beliefs about time, work, relationships, and self-worth shape happiness, success, and long-term wellbeing.
And if some of your beliefs are holding you back, Shawn shares practical ways to start shifting them. Plus, we learn one delightful fact about fireflies.
Experts Mentioned:
Shawn Achor, positive psychology researcher and author
Richard Wiseman, professor of the public understanding of psychology at the University of Hertfordshire
Henry Beecher, anesthesiologist at Harvard Medical School who pioneered research on the placebo effect
Resources Mentioned:
The Power of Beliefs: How Strengthening Seven Core Beliefs Predicts Greater Success and a Better Life, by Shawn Achor (2026)
The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work, by Shawn Achor (2010)
The Luck Factor: The Scientific Study of the Lucky Mind, by Richard Wiseman (2004)
"From Jerusalem to Jericho: A Study of Situational and Dispositional Variables in Helping Behavior," by John M. Darley and C. Daniel Batson (Journal of Personality and Social Psychology, 1973)
Related Episodes:
"Grateful Expectations"
“How to Adopt a Growth Mindset”
“Happiness Lessons of The Ancients: The Buddha”
"Happiness Lessons of The Ancients: Socrates and Self-Knowledge"
See omnystudio.com/listener for privacy information.
As part of our series on how to spring clean your wellbeing, Dr. Laurie sits down with happiness expert Shawn Achor, author of The Power of Beliefs, to explore how our beliefs about time, work, relationships, and self-worth shape happiness, success, and long-term wellbeing.
And if some of your beliefs are holding you back, Shawn shares practical ways to start shifting them. Plus, we learn one delightful fact about fireflies.
Experts Mentioned:
Shawn Achor, positive psychology researcher and author
Richard Wiseman, professor of the public understanding of psychology at the University of Hertfordshire
Henry Beecher, anesthesiologist at Harvard Medical School who pioneered research on the placebo effect
Resources Mentioned:
The Power of Beliefs: How Strengthening Seven Core Beliefs Predicts Greater Success and a Better Life, by Shawn Achor (2026)
The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work, by Shawn Achor (2010)
The Luck Factor: The Scientific Study of the Lucky Mind, by Richard Wiseman (2004)
"From Jerusalem to Jericho: A Study of Situational and Dispositional Variables in Helping Behavior," by John M. Darley and C. Daniel Batson (Journal of Personality and Social Psychology, 1973)
Related Episodes:
"Grateful Expectations"
“How to Adopt a Growth Mindset”
“Happiness Lessons of The Ancients: The Buddha”
"Happiness Lessons of The Ancients: Socrates and Self-Knowledge"
See omnystudio.com/listener for privacy information.
35 Minuten
Struggling to find free time? Feeling constantly busy or burned out? This episode is for you. Dr. Laurie explores the science behind “time famine,” the nagging sense that there’s never enough time in the day.
Writer Tom Hodgkinson, author of How to Be Idle, makes a provocative case that doing nothing (napping, daydreaming, even staring out the window) isn’t laziness, but a powerful path to greater happiness and creativity.
Plus, Harvard professor Ashley Whillans explains why we keep prioritizing money over time and what that trade-off is really costing us.
Experts Mentioned:
Tom Hodgkinson, founder and editor of The Idler and author of How to Be Idle
Ashley Whillans, Harvard Business School professor and author of Time Smart
Cassie Mogilner, UCLA professor of marketing and behavioral decision making
Michael I. Norton, Harvard Business School professor of business administration
John M. Darley and C. Daniel Batson, psychologists behind the Good Samaritan helping study.
Resources Mentioned:
The Idler, founded by Tom Hodgkinson
How to Be Idle, by Tom Hodgkinson (2004)
Time Smart: How to Reclaim Your Time and Live a Happier Life, by Ashley V. Whillans (Harvard Business Review Press, 2020)
“Time, Money, and Subjective Well-Being”, by Cassie Mogilner, Ashley V. Whillans, and Michael I. Norton (Handbook of Well-Being, 2018)
“Buying Time Promotes Happiness”, by Ashley V. Whillans, Elizabeth W. Dunn, Paul Smeets, Rene Bekkers, and Michael I. Norton (Proceedings of the National Academy of Sciences, 2017)
“From Jerusalem to Jericho: A Study of Situational and Dispositional Variables in Helping Behavior”, by John M. Darley and C. Daniel Batson (Journal of Personality and Social Psychology, 1973)
“Valuing Time Over Money Is Associated With Greater Happiness”, by Ashley V. Whillans, Aaron C. Weidman, and Elizabeth W. Dunn (Social Psychological and Personality Science, 2016)
“Valuing Time Over Money Is Associated With Greater Social Connection”, by Ashley V. Whillans and Elizabeth W. Dunn (Journal of Social and Personal Relationships, 2018)
“Thinking About Time As Money Decreases Environmental Behavior”, by Ashley V. Whillans and Elizabeth W. Dunn (Organizational Behavior and Human Decision Processes, 2015)
“Time Affluence as a Path Toward Personal Happiness and Ethical Business Practice: Empirical Evidence From Four Studies”, by Tim Kasser and Kennon M. Sheldon (Journal of Business Ethics, 2008)
Related Episodes:
“Are We Born to Work? Or Born to Live?”
“Working Your Way to Happiness”
“Stop Wasting Your Energy — Here’s What to Do Instead”
“The Happiness Lessons Helping Win Olympic Medals”
See omnystudio.com/listener for privacy information.
Writer Tom Hodgkinson, author of How to Be Idle, makes a provocative case that doing nothing (napping, daydreaming, even staring out the window) isn’t laziness, but a powerful path to greater happiness and creativity.
Plus, Harvard professor Ashley Whillans explains why we keep prioritizing money over time and what that trade-off is really costing us.
Experts Mentioned:
Tom Hodgkinson, founder and editor of The Idler and author of How to Be Idle
Ashley Whillans, Harvard Business School professor and author of Time Smart
Cassie Mogilner, UCLA professor of marketing and behavioral decision making
Michael I. Norton, Harvard Business School professor of business administration
John M. Darley and C. Daniel Batson, psychologists behind the Good Samaritan helping study.
Resources Mentioned:
The Idler, founded by Tom Hodgkinson
How to Be Idle, by Tom Hodgkinson (2004)
Time Smart: How to Reclaim Your Time and Live a Happier Life, by Ashley V. Whillans (Harvard Business Review Press, 2020)
“Time, Money, and Subjective Well-Being”, by Cassie Mogilner, Ashley V. Whillans, and Michael I. Norton (Handbook of Well-Being, 2018)
“Buying Time Promotes Happiness”, by Ashley V. Whillans, Elizabeth W. Dunn, Paul Smeets, Rene Bekkers, and Michael I. Norton (Proceedings of the National Academy of Sciences, 2017)
“From Jerusalem to Jericho: A Study of Situational and Dispositional Variables in Helping Behavior”, by John M. Darley and C. Daniel Batson (Journal of Personality and Social Psychology, 1973)
“Valuing Time Over Money Is Associated With Greater Happiness”, by Ashley V. Whillans, Aaron C. Weidman, and Elizabeth W. Dunn (Social Psychological and Personality Science, 2016)
“Valuing Time Over Money Is Associated With Greater Social Connection”, by Ashley V. Whillans and Elizabeth W. Dunn (Journal of Social and Personal Relationships, 2018)
“Thinking About Time As Money Decreases Environmental Behavior”, by Ashley V. Whillans and Elizabeth W. Dunn (Organizational Behavior and Human Decision Processes, 2015)
“Time Affluence as a Path Toward Personal Happiness and Ethical Business Practice: Empirical Evidence From Four Studies”, by Tim Kasser and Kennon M. Sheldon (Journal of Business Ethics, 2008)
Related Episodes:
“Are We Born to Work? Or Born to Live?”
“Working Your Way to Happiness”
“Stop Wasting Your Energy — Here’s What to Do Instead”
“The Happiness Lessons Helping Win Olympic Medals”
See omnystudio.com/listener for privacy information.
46 Minuten
We hear a lot about how screens affect our mental health, but time spent on computers and smartphones is having just as much of an impact on our physical health — from brain fog and weakened core muscles to changes in our posture, our sleep, and even the shape of our eyes.
As part of our series on spring cleaning your wellbeing, Dr. Laurie sits down with journalist and podcast host Manoush Zomorodi, author of Body Electric, to explore how modern tech habits are affecting us physically, and what steps we can take to protect our health in a world where screens aren’t going away anytime soon.
Experts Mentioned:
Manoush Zomorodi, journalist, author, and host of NPR's TED Radio Hour
Dr. Keith Diaz, exercise physiologist and Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center
Dr. Maria Liu, Professor of Clinical Optometry at UC Berkeley and founder of the Myopia Control Clinic
Dr. Rick Neitzel, Associate Professor of Environmental Health Sciences at the University of Michigan
Dr. Peter Strick, Thomas Detre Professor and Chair of Neurobiology at the University of Pittsburgh
Dr. Sahib Khalsa, psychiatrist and neuroscientist at UCLA
Resources Mentioned:
Body Electric: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being, by Manoush Zomorodi (2026)
Body Electric, a six-part podcast series by Manoush Zomorodi (National Public Radio, 2023)
"Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial," by Keith M. Diaz et al. (Medicine & Science in Sports & Exercise, 2023)
"The Mind-Body Problem: Circuits That Link the Cerebral Cortex to the Adrenal Medulla," by Richard P. Dum, David J. Levinthal, and Peter L. Strick (PNAS, 2019)
Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive and Creative Self, by Manoush Zomorodi (2017)
Related Episodes:
"How I Stopped Fearing Boredom"
"How Our Screen Habits Impact Our Stress Levels"
"Smell, Taste and Touch: How to Joyfully Awaken Your Senses"
“Sight and Sound: How to Joyfully Awaken Your Senses”
See omnystudio.com/listener for privacy information.
As part of our series on spring cleaning your wellbeing, Dr. Laurie sits down with journalist and podcast host Manoush Zomorodi, author of Body Electric, to explore how modern tech habits are affecting us physically, and what steps we can take to protect our health in a world where screens aren’t going away anytime soon.
Experts Mentioned:
Manoush Zomorodi, journalist, author, and host of NPR's TED Radio Hour
Dr. Keith Diaz, exercise physiologist and Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center
Dr. Maria Liu, Professor of Clinical Optometry at UC Berkeley and founder of the Myopia Control Clinic
Dr. Rick Neitzel, Associate Professor of Environmental Health Sciences at the University of Michigan
Dr. Peter Strick, Thomas Detre Professor and Chair of Neurobiology at the University of Pittsburgh
Dr. Sahib Khalsa, psychiatrist and neuroscientist at UCLA
Resources Mentioned:
Body Electric: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being, by Manoush Zomorodi (2026)
Body Electric, a six-part podcast series by Manoush Zomorodi (National Public Radio, 2023)
"Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial," by Keith M. Diaz et al. (Medicine & Science in Sports & Exercise, 2023)
"The Mind-Body Problem: Circuits That Link the Cerebral Cortex to the Adrenal Medulla," by Richard P. Dum, David J. Levinthal, and Peter L. Strick (PNAS, 2019)
Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive and Creative Self, by Manoush Zomorodi (2017)
Related Episodes:
"How I Stopped Fearing Boredom"
"How Our Screen Habits Impact Our Stress Levels"
"Smell, Taste and Touch: How to Joyfully Awaken Your Senses"
“Sight and Sound: How to Joyfully Awaken Your Senses”
See omnystudio.com/listener for privacy information.
26 Minuten
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.
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.
38 Minuten
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.
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.
33 Minuten
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.
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.
39 Minuten
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.
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.
33 Minuten
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.
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.
35 Minuten
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.
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.
43 Minuten
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.
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.
36 Minuten
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.
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.
47 Minuten
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.
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.
