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

Listen to this episode from Huberman Lab on Spotify. 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.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanExpressVPN: https://expressvpn.com/hubermanFunction: https://functionhealth.com/hubermanLMNT: https://drinklmnt.com/hubermanDavid: https://davidprotein.com/hubermanTimestamps00:00:00 Dr. Laurie Santos00:02:52 Sponsors: Eight Sleep & ExpressVPN00:06:00 Happiness, Emotion & Cognition; Emotional Contagion00:11:18 Extrinsic vs. Intrinsic Rewards00:14:43 Money, Comparison & Happiness00:21:39 Tool: Increase Social Connection; Real-Time Communication00:32:16 Sponsor: AG100:33:47 Technology, Information, Social Interaction00:39:22 Loneliness, Youth, Technology00:42:16 Cravings, Sustainable Actions, Dopamine00:47:01 Social Connection & Predictions; Introverts & Extroverts00:57:22 Sponsors: Function & LMNT01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions01:25:01 Sponsor: David 01:26:17 Importance of Negative Emotions; Judgements about Happiness01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”01:47:40 Monkeys, Perspective, Planning01:53:58 Dogs, Cats, Dingos; Pets & Happiness02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast02:44:33 Awe 02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good03:01:42 Tool: Asking for Help03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network NewsletterDisclaimer & Disclosures