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Science-Based Tools for Increasing Happiness

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Happiness
(00:06:27) Tool: Light Exposure Timing & Brightness Timing
(00:14:30) Sponsor: LMNT
(00:17:51) Imprecise Language for Happiness
(00:20:26) Happiness: Neuromodulators & Neurotransmitters 
(00:26:32) Harvard Happiness Project 
(00:29:22) Income & Happiness; Social Interactions & Peer Group 
(00:37:20) Work, Sense of Meaning & Happiness
(00:40:13) Toolkit for General Wellbeing
(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?
(00:47:20) Sponsor: AG1
(00:50:20) Birthdays & Evaluated Happiness
(00:52:45) Smoking, Alcohol & Happiness
(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident
(01:05:05) Synthesizing Happiness
(01:09:18) Natural Happiness & Synthetic Happiness; Music
(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude
(01:24:50) Tool: Pro-Social Spending/Effort, Happiness
(01:31:55) Tool: Focus, Wandering Mind & Meditation 
(01:39:40) Tool: Quality Social Connection
(01:41:28) Brief Social Connection, Facial Recognition & Predictability
(01:46:33) Deep Social Connection, Presence & Eye Contact
(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets
(02:03:00) Freedom & Choice; Synthetic Happiness
(02:11:57) Happiness Toolkit
(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Happiness
(00:06:27) Tool: Light Exposure Timing & Brightness Timing
(00:14:30) Sponsor: LMNT
(00:17:51) Imprecise Language for Happiness
(00:20:26) Happiness: Neuromodulators & Neurotransmitters 
(00:26:32) Harvard Happiness Project 
(00:29:22) Income & Happiness; Social Interactions & Peer Group 
(00:37:20) Work, Sense of Meaning & Happiness
(00:40:13) Toolkit for General Wellbeing
(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?
(00:47:20) Sponsor: AG1
(00:50:20) Birthdays & Evaluated Happiness
(00:52:45) Smoking, Alcohol & Happiness
(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident
(01:05:05) Synthesizing Happiness
(01:09:18) Natural Happiness & Synthetic Happiness; Music
(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude
(01:24:50) Tool: Pro-Social Spending/Effort, Happiness
(01:31:55) Tool: Focus, Wandering Mind & Meditation 
(01:39:40) Tool: Quality Social Connection
(01:41:28) Brief Social Connection, Facial Recognition & Predictability
(01:46:33) Deep Social Connection, Presence & Eye Contact
(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets
(02:03:00) Freedom & Choice; Synthetic Happiness
(02:11:57) Happiness Toolkit
(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media
Disclaimer
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