Dr. Laurie Santos: How to Achieve True Happiness Using Science-Based Protocols

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Articles

• High income improves evaluation of life but not emotional well-being (Proceedings of the National Academy of Sciences)
• Social Interactions and Well-Being: The Surprising Power of Weak Ties (Personality and Social Psychology Bulletin)
• A little good goes an unexpectedly long way: Underestimating the positive impact of kindness on recipients. (Journal of Experimental Psychology)
• Smartphones reduce smiles between strangers (Computers in Human Behavior)
• Dr. Robert G. Heath: a controversial figure in the history of deep brain stimulation (Journal of Neurosurgery)
• Do happy people care about society’s problems? (The Journal of Positive Psychology)
• Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews (British Journal of Sports Medicine)
• Lottery winners and accident victims: Is happiness relative? (Journal of Personality and Social Psychology)
• When Less Is More: Counterfactual Thinking and Satisfaction Among Olympic Medalists (Journal of Personality and Social Psychology)
• The ratio between positive and negative affect and flourishing mental health across adulthood (Aging & Mental Health)
• Job Crafting and Cultivating Positive Meaning and Identity in Work (Advances in Positive Organizational Psychology)
• Does Spending Money on Others Promote Happiness?: A Registered Replication Report (Journal of Personality and Social Psychology)
• A Single IGF1 Allele Is a Major Determinant of Small Size in Dogs (Science)

Books

• Sorry I'm Late, I Didn't Want to Come: One Introvert's Year of Saying Yes
• The Book of Delights: Essays
• The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country
• Character Strengths and Virtues: A Handbook and Classification
• Awe: The New Science of Everyday Wonder and How It Can Transform Your Life

Other Resources

• Stepping Out by David Sedaris
• No time to kill: How smartphone is pushing chewing gum out of fashion (The Economic Times)
• Clay Cockrell on The Happiness Lab
• David Byrne on The Happiness Lab
• Eliminating the Human by David Byrne
• Why having fun is the secret to a healthier life by Catherine Price (TED Talk)
• Costello picture
• World Happiness Report (Gallup)
• Science magazine, A Single IGF1 Allele Is a Major Determinant of Small Size in Dogs
• Time Confetti and the Broken Promise of Leisure (Behavioral Scientist)
• The Scientific 7-minute Workout (The New York Times)
• SpaceX catches Starship rocket booster with 'chopsticks'
• The 'Hawk Tuah' Creator's Podcast Ranks No. 5 On Spotify (Forbes)
• Michelle Kwan on The Happiness Lab
• The 24 Character Strengths (VIA Institute on Character)
• Character Strengths Classifications & Tools (VIA Institute on Character)

Huberman Lab Episodes Mentioned

• Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience
• Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset
• David Goggins: How to Build Immense Inner Strength
• How to Optimize Fertility in Males & Females

People Mentioned

• Seth Roberts: Professor of Psychology, University of California Berkley
• Jonathan Haidt: social psychologist, New York University
• Nicholas Epley: Professor of Behavioral Science,  University of Chicago
• Catherine Price: health and science journalist
• Ashley Whillans: Professor of Business Administration, Harvard Business School
• Russell De Valois: Professor of Optometry, University of California Berkeley
• Gabriele Oettingen: Professor of Psychology, New York University
• Roger Bannister: athlete known for record-breaking 4-minute mile