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

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: https://go.hubermanlab.com/KGcG0Cq *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Merch: https://go.hubermanlab.com/merch *Dr. Laurie Santos* Website: https://www.drlauriesantos.com Yale academicpProfile: https://psychology.yale.edu/people/laurie-santos The Happiness Lab: https://www.drlauriesantos.com/happiness-lab-with-dr-laurie-santos-podcast The Science of Well-Being (Coursera): https://www.coursera.org/learn/the-science-of-well-being Publications: https://caplab.yale.edu/publications Newsletter: https://mailchi.mp/pushkin/the-happiness-lab-newsletter-sign-up YouTube: https://www.youtube.com/channel/UCFfUSTVKFCfXl6PVyG08zxg TikTok: https://www.tiktok.com/@drlauriesantos Facebook: https://www.facebook.com/DrLaurieSantos X: https://x.com/lauriesantos Instagram: https://www.instagram.com/lauriesantosofficial LinkedIn: https://www.linkedin.com/in/laurie-santos Threads: https://www.threads.net/@lauriesantosofficial *Timestamps* 00:00:00 Dr. Laurie Santos 00:02:52 Sponsors: Eight Sleep & Express VPN 00:06:00 Happiness, Emotion & Cognition; Emotional Contagion 00:11:18 Extrinsic vs. Intrinsic Rewards 00:14:43 Money, Comparison & Happiness 00:21:39 Tool: Increase Social Connection; Real-Time Communication 00:32:16 Sponsor: AG1 00:33:47 Technology, Information, Social Interaction 00:39:22 Loneliness, Youth, Technology 00:42:16 Cravings, Sustainable Actions, Dopamine 00:47:01 Social Connection & Predictions; Introverts & Extroverts 00:57:22 Sponsors: Function & LMNT 01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology 01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts 01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions 01:25:01 Sponsor: David 01:26:17 Importance of Negative Emotions; Judgements about Happiness 01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures 01:41:00 Dogs, Monkeys & Brain, “Monkey Mind” 01:47:40 Monkeys, Perspective, Planning 01:53:58 Dogs, Cats, Dingos; Pets & Happiness 02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences 02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization 02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles 02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset 02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast 02:44:33 Awe 02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting 02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good 03:01:42 Tool: Asking for Help 03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer