Shows
Happycast: The Science of HappinessBalance, creating space in your lifeWhat do I need to actually balance? Why is balance so important? How can we achieve more balance? Listen and find out. A Happier Year is now available on AHappierYear.com! Use the code “happycastlistener” at checkout for 10% off. [01:00] A metaphor for balance [02:23] Social relationships [02:53] Mirror neurons [03:53] Bowling et al., “What makes your life good?” [06:13] Creating space for social relationships [07:31] Meaning and passion [13:20] Overwork [15:41] Disconnecting from work [17:43] Passions [18:50] Creating space References: Schnell, T. (2011). Individual differences in meaning-making: Considering the variety of sources of meaning...2021-04-2221 minHappycast: The Science of HappinessA Happier Year: Healthy selfishness, looking forward, and acceptance A Happier Year is on Kickstarter until November 13. Don’t miss out on A Happier Year, an illustrated calendar with 366 science-based actions. Today we are going to talk about three different papers assessing: healthy selfishness, optimism, and acceptance. These three papers provide the basis for three actions in A Happier Year. Let's dive into these papers and get a sneak peak of whats in A Happier Year. [00:00] Intro [02:36] Healthy Selfishness [06:25] Looking forward to tomorrow [09:25] Is anything bugging you right now? References: Kaufman, S. B...2020-10-2816 minHappycast: The Science of HappinessActive leisure, you can do more!A Happier Year is on Kickstarter NOW! Click here to see! Don’t miss out on A Happier Year, an illustrated calendar with 366 science-backed actions that promotes happiness. Fund the campaign with as little as CAD $1 (that's ≈ US$0.75/€0.64/£0.58) to help the Kickstarter algorithm discover us and you get a printable digital copy of A Happier Week. https://www.kickstarter.com/projects/trina/a-happier-year?ref=5b9z6i Want a chance to win a free copy of A Happier Year? Share the campaign, take a screenshot, and send it to: contest@ahappieryear.com Today we are le...2020-10-0616 minHappycast: The Science of HappinessJoy, a deeper lookWhat is joy? We dig into how we define joy and talk about a strategy to add more joy to our lives. [00:00] Intro [1:10] Exciting Happycast news! [02:28] What is joy? [05:25] Joy as an emotion [08:32] Joy as more than an emotion [11:25] Appreciative joy [13:55] Joy journal [15:08] Tears of joy [20:05] Outro Join the Facebook group to get a sneak peak of A Happier Year and give me some feedback! https://www.facebook.com/groups/957308811397774 References...2020-07-1500 minHappycast: The Science of HappinessCorona-cast, How to feel a little better during a worldwide pandemicWe are all feeling a little anxious and overwhelmed right now. Here are some science backed tips on how to feel a little better during these weird and scary times. [00:18] Intro [02:35] Stay social with video chats! [08:40] Get moving [13:24] Focus on what you can control [15:30] Disconnect from the news a little [17:44] Outro References Tsai, H., Cheng, C., Shieh, W., & Chang, Y. (2020). Effects of a smartphone-based videoconferencing program for older nursing home residents on depression, loneliness, and quality of life: A quasi-experimental study. BMC G...2020-04-0800 minHappycast: The Science of HappinessControl, put yourself in the driver’s seatHow can we gain more control of our feelings and of our lives? [00:00] Intro [01:20] What is control? [03:43] You can’t control everything [04:45] Study: Control helps older adults through stressful times [08:25] How to feel more in control References: Thompson, S.C. (2017) The Role of Personal Control in Adaptive Functioning In C.R. Snyder, Shane J. Lopez, Lisa M. Edwards, and Susana C. Marques (Ed.), The Oxford Handbook of Positive Psychology, 3rd Edition. doi:10.1093/oxfordhb/9780199396511.013.22 Dulin, P. L., Hanson, B. L., & King, D. K. (2013). Percei...2019-12-1100 minHappycast: The Science of HappinessPsychological safety, a conversation with Dr. Timothy R. ClarkIn a nutshell, psychological safety is about feeling safe to learn, contribute, and challenge the status quo without fear of being embarrassed or punished. Listen as Dr. Clark shares his wealth of knowledge on this topic. [01:50] Dr. Clark’s background [03:30] The background of psychological safety [04:30] The basic definition of psychological safety [06:07] Why is psychological safety important? [06:40] Personal experiment with psychological safety [08:07] What are some common causes of fear? The four stages of psychological safety [11:55] The first sign of psychological safety: Inclusion safe...2019-11-2700 minHappycast: The Science of HappinessThe secret to making friendsWhat is the secret to making and having friends? Listen in, it might surprise you! [00:00] Intro [01:40] Spatial ecology [04:52] How many hours does it take to make a friend? Study 1 (adults that moved cities) [08:50] How many hours does it take to make a friend? Study 2 (college students) [10:50] Striving Behaviours, quality conversation [13:13] What is the secret to being liked? [15:20] Outtro References: Ebbesen, E.B., Kjos, G.L., & Konečni, J. (1976). Spatial ecology: Its effects on the choice of friends and enemi...2019-11-1300 minHappycast: The Science of HappinessDear Love, a conversation about self-loveJoin Christine Esovoloff and I as we have a conversation about the honest truths of self-love, self-compassion, accountability, and more! [02:05] About Christine [02:47] About Dear Love, I’m Ready for You [03:12] Self love has so many definitions [04:22] Self-love isn’t an end point, it’s a journey [05:23] Chatting about study, self love helps you through failures [07:00] Treat yourself like you’d treat a friend [08:07] Why is it hard to be kind to ourselves? [08:49] Be gentle with yourself [09:53] Unpacking our baggage [11...2019-10-3000 minHappycast: The Science of HappinessFriends, how they affect your brain chemistryThere’s a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships. [01:24] Release those endorphins with social drinking [05:16] Endogenous opioids from social laughter [08:36] Be your spouse’s friend! [10:30] But have other friends, because your cortisol responds to it. [14:45] Outtro References: Dunbar, R. I. M., Launay, J., Wlodarski, R., Robertson, C., Pearce, E., Carney, J., & Maccarron, P. (2017). Functional Benefits of ( Modest ) Alcohol Consumption, Adaptive Human Behavior and Physiology, 3, 118–133. https://doi.org/10.1007/s40750-016-0058-4 Manninen...2019-10-1600 minHappycast: The Science of HappinessStrangers, maybe just friends you’ve never metThose small interactions you have with strangers have quite a few hidden benefits! [00:42] Talk to strangers on your commute, it’ll make you happier [07:15] Little social interactions make us happier [09:19] Introverts still need to talk [11:45] Affective forecasting, the reason we don’t think we’ll enjoy eating spaghetti [13:28] Smile at strangers, it makes them feel included [14:18] Put your phone down, you’ll smile more References Epley, N., & Schroeder, J. (2014). Mistakenly Seeking Solitude, Journal of Experimental Psychology, 143(5), 1980–1999. Sandstrom, G. M., & Dunn, E. W. (2014...2019-10-0200 minHappycast: The Science of HappinessWork is inevitable, happiness isn’tHow do we stay happy while working? [01:27] Overworking and happiness [07:25] Self-employment [10:20] Work Success [14:57] National well-being References: Kuroda, S., & Yamamoto, I. (2019). Why Do People Overwork at the Risk of Impairing Mental. Journal of Happiness Studies, 20(5), 1519–1538. https://doi.org/10.1007/s10902-018-0008-x Bujacz, A., Eib, C., & Toivanen, S. (2019). Not All Are Equal : A Latent Profile Analysis of Well ‑ Being Among the Self ‑ Employed. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00147-1 Laguna, M., & Razmus, W. (2018). When I Feel My Business Succeeds , I Flourish : Reciprocal Relationshi...2019-09-1800 minHappycast: The Science of HappinessSocial support, a safety net for your happinessSocial support is so important. It can even impact your physiology. [01:15] Friends make life good [03:22] What is social support? [07:40] How can social support make you happier? [08:55] The biology of social support [11:54] Hugs References: Siedlecki, K.L., Salthouse, T.A., Oishi, S. and Sheena, J. (2014) The Relationship Between Social Support and Subjective Well- Being Across Age. Social Indicators Research, 117, 561-576. https://doi.org/10.1007/s11205-013-0361-4 Hooker, E.D., Zoccola, P.M., and Dickerson S.S. (2018). Toward a Biology of Social Support. In...2019-09-0400 minHappycast: The Science of HappinessTemporal discounting, get future you to thank youHow can valuing things in our future make us happier? [01:06] What is temporal discounting? [03:33] Those that discount the future and those that do not [06:00] Happiness and temporal discounting [09:07] Expecting something negative [11:30] So what can we do to stop discounting the future? References Story, G. W., Vlaev, I., Seymour, B., Darzi, A., & Dolan, R. J. (2014). Does temporal discounting explain unhealthy behavior ? A systematic review and reinforcement learning perspective, 8(March), 1–20. https://doi.org/10.3389/fnbeh.2014.00076 Kennedy, J. (2019). Subjective Wellbeing and the Discount Rate. Journal of Happin...2019-08-2800 minHappycast: The Science of HappinessThe peak-end rule, why quality matters for your happinessWhy are we sometimes less satisfied even though we have more? The peak-end rule can explain that! [00:00] Introduction [00:55] How can more pain be better? [03:15] Quality of years, not quantity [06:39] The order matters [08:44] Why we sometimes are satisfied with less [11:46] Vacation and happiness References Kahneman, D., Fredrickson, B. L., Schreiber, C. A., & Redelmeier, D. A. (1993). When More Pain Is Preferred To Less: Adding a Better End, 4(6), 401–405. Diener, E., Wirtz, D., & Oishi, S. (2001). End Effects of Rated Life Quality: The James Dean Effe...2019-08-2100 minHappycast: The Science of HappinessAdventure, there’s risk but there’s rewardLet’s dive into what adventure is and how adventure contributes to your well-being. [00:35] Intro [02:25] Family adventures [08:58] Adventure involves risk [11:05] Outdoor recreation and connection to places [12:52] Adventure and well-being References Pomfret, G., & Varley, P. (2019). Families at leisure outdoors : well-being through adventure. Leisure Studies, 1–15. https://doi.org/10.1080/02614367.2019.1600574 Kulczycki, C., & Lück, M. (2009). Outdoor Adventure Tourism, Wellness, And Place Attachment. In : Wellness and Tourism: Mind, Body, Spirit, Place (pp. 165-176). Cognizant Communications. 2019-08-1400 minHappycast: The Science of HappinessEmotional contagion at work, unhappy customers and youAs a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you. As a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you. [00:00] Introduction [01:12] Your attitude can influence your customer experience. [05:23] Deep acting and reframing the situation [08:00] Angry customers [11:00] Fun detour: Psychopaths & emotional contagion References Liu, X., Chi, N., & Gremler, D. D. (2019). Emotion Cycles in Servi...2019-08-0700 minHappycast: The Science of HappinessEmotional contagion, not just measles that are contagiousEmotions are contagious! Learn how and why so that you can be aware. [00:00] Introduction [01:06] Overview of how emotions are contagious [03:02] What is emotional contagion? [07:54] Exaggerating your facial expression [08:54] Botox and emotions [12:15] Talking on the phone and catching emotions References Hatfield, E., Cacioppo, J. T., Rapson, R. L., Hatfield, E., Cacioppo, J. T., & Rapson, R. L. (1993). Emotional Contagion. Current Directions, 2(3), 96–99. Hatfield, E., Bensman, L., Thornton, P. D., & Rapson, R. L. (2014). New Perspectives on Emotional Contagion : A Review of Classic and Rece...2019-07-3100 minHappycast: The Science of HappinessCompassion, empathy in actionEmpathy is walking in someone’s shoes. Compassion puts your empathy into action. [00:21] What is compassion? [05:07] Empathy vs Compassion [07:45] Compassion can make you happier [09:50] Compassion can reduce anxiety [11:50] Loving kindness meditation References Singer, T., & Klimecki, O. M. (2014). Empathy and compassion. Current Biology, 24(1), 875–878. https://doi.org/10.1016/j.cub.2014.06.054 Mongrain, M., Chin, J. M., & Shapira, L. B. (2011). Practicing Compassion Increases Happiness and Self-Esteem, Journal of Happiness Studies, 12(6), 963–981. https://doi.org/10.1007/s10902-010-9239-1 Demorest, A. P. (2019). Happiness , love , and compassion as antidotes for anxiety H...2019-07-2400 minHappycast: The Science of HappinessTime, creating more of itWe can alter how we perceive time. Maybe you feel like time is really scarce, learn about the psychology of how to make time feel more plentiful! [00:00] Intro [01:49] Time and awe [05:34] Time perception [09:29] Buying time [11:50] Making your life seem longer [15:30] What did we learn today? References: Rudd, M., Vohs, K. D., & Aaker, J. (2012). Awe Expands People’s Perception of Time, Alters Decision Making, and Enhances Well-Being. Psychological Science 23(10) 1130 –1136. https://doi.org/10.1177/0956797612438731 Niiya, Y. (2019). My Time, Your Time, or Our Time ? Time Percept...2019-07-1700 minHappycast: The Science of HappinessAwe, finding that wonderstruck feelingHow do we describe awe? I’m sure you’ve all experienced awe, but what exactly is it and why does awe contribute to a happy life? [00:00] Introduction [02:13] What is awe? The six facets. [08:40] Awe and happiness [10:20] Awe and materialism [13:35] What elicits awe?2019-07-1000 minHappycast: The Science of HappinessSocial Media, its impact on your happinessDo likes and comments affect your happiness? What about aimlessly scrolling through your social media accounts? Does social media really improve your life? [00:44] Intro [02:30] Online pro-social behaviour...linked to prosocial behaviour in real life [05:36] Social networks compliment your real life. Not a replacement. [08:17] Passive social network use. [13:27] Likes and comments [15:51] Summary [16:50] Outro2019-07-0300 minHappycast: The Science of HappinessRegret, it’s actually better to have loved and lostHow can we deal with our regrets so we can move on and be happy? [00:00] Intro [00:47] Better to have loved and lost: It’s better to regret the things you did [06:35] Regret and quality of life [10:25] How to handle your regrets! [12:48] You’re bad at predicting regret: Affective forecasting [15:03] How to fix that.2019-06-2600 minHappycast: The Science of HappinessMoney, how does it affect your happiness?They say money isn’t everything, but what does the science actually say about money and happiness? [00:00] Intro [00:55] Wanting more, is it a trap? [04:53] Financial stress can impact your happiness [08:40] Materialism, what is it? [14:04] Buy experiences instead of things.2019-06-1900 minHappycast: The Science of HappinessForest bathing, taking in your natural surroundingsForest bathing...it’s not taking a shower in nature, it’s taking in the atmosphere of the forest. Learn some of the benefits and how to get the most out of your nature experience. [00:00] Intro [00:52] A forest bathing “how to” [02:38] Slow down [03:12] It’s about the journey [04:36] Physiological benefits from nature [06:21] Other nature benefits [07:53] A bit of aromatherapy: Smell some nature [09:57] Urban parks [11:15] Plants [12:06] Touching nature [14:00] Listen to nature2019-06-1200 minHappycast: The Science of HappinessNature, a natural remedy to make you feel betterWant a natural remedy with no frills, no chemicals, no additives? Best of all, it's free. Being in nature can make you happier and can even do some great things for your body. [01:50] Noticing nature [04:15] Why can nature make us happier? [04:45] Biophilia hypothesis [05:55] Stress reduction theory [09:16] Attention restoration theory [10:51] Combine nature with social interaction and exercise [13:00] Urban parks also are a part of nature! [15:18] The perils of noise pollution [16:00] Outro2019-06-0500 minHappycast: The Science of HappinessZest, finding the spice in lifeZest is being energetic, enthusiastic, and excited about your life and things in it. Learn how zest can help you in your career and how to cultivate zest. [00:52] What is zest? [02:27] Zest and happiness [02:45] Those that are zestful, are more likely to be satisfied with their work [04:50] Zest and work commitment [06:40] Zest and healthy ambitious [08:06] Zest combats burnout [09:06] How do we cultivate zest? [12:07] Be adventurous2019-05-2900 minHappycast: The Science of HappinessSelf-care, it's not #treatyourselfSelf-care isn’t sitting on your couch, watching Netflix, and eating a pint of ice-cream. Self-care involves challenge yourself, improving yourself, and doing some things that you don’t want to do. [00:00] Introduction [03:55] Self-care is refueling [05:34] Self-care is a habit [06:53] Self-care by challenge [08:44] Self-care by self-improvement [10:30] Benefits of self-improvement: You’ll take feedback better [12:19] Self-care by working on your passion2019-05-2200 minHappycast: The Science of HappinessCreativity, how light that creative sparkThere are many ways to be creative, it's not all about painting a picture. Learn how to flex the creative muscles in your brain! [00:34] What is creativity? [02:07] Everyday creativity [02:43] Why do we have negative stereotypes about creative people? [04:10] Creativity and happiness are actually correlated [05:20] Broaden and build theory of emotion [06:20] How can I put this to use? Flex your creativity muscle! [08:00] Creativity at work [09:40] How to foster creativity and keep that creative spark burning2019-05-1500 minHappycast: The Science of HappinessHumility, seeing yourself as you truly are“Humility is not handsome people trying to believe they are ugly and clever people trying to believe they are fools." -Buri [00:00] What is humility? [00:00] Ingredients for humility [00:00] The hot sauce study! Humility can make you nice & tolerant. [00:00] Intellectual humility [00:00] Cultural humility [00:00] Social humility2019-05-0800 minHappycast: The Science of HappinessSelf-talk, tell yourself something nice today!What you say to yourself matters! How can we change what we say to ourselves? How can this help us? [00:35] What is self-talk? [02:00] There’s many kinds of self talk, but not all are good. [02:51] Too much self-critical self-talk is bad [04:15] The windshield and rear view mirror metaphor [05:45] A high level of self-reinforcing self-talk is good [06:48] Study: how positive and negative self talk can impact stressful situations [10:47] Super positive self-talk CAN be harmful if you have low-self esteem [13:50] Steps to better self-talk ...2019-05-0100 minHappycast: The Science of HappinessEmotional intelligence, understanding yourselfEmotions can be good and bad. Learn some steps on how to understand your own emotions so that you aren’t a slave to your own emotions. [00:36] Intro [01:15] Emotions are good [01:45] Emotions are bad [02:24] Emotional intelligence helps keep you in control [03:40] What is emotional intelligence? [07:54] But I suck with people, can you even increase your EQ? YES! [10:07] Emotional intelligence and coping [13:43] Social relationships and emotional intelligence2019-04-2400 minHappycast: The Science of HappinessSocial curiosity, you can create charismaWe should be curious about what other people have to say, and about what other people think. You don’t have to agree with them, you just have to be genuinely interested. Let people share their interests, hopes, dreams, and desires with you, it can make a world of a difference. [01:08] Intro [01:16] What is social curiosity? [02:40] Social curiosity helps you understand others better [04:16] Social curiosity can help you in conversation too [08:13] Why does social curiosity matter? Reciprocity! [11:19] Curiosity in your relationships [13:41] Be interested in what ot...2019-04-1700 minHappycast: The Science of HappinessCuriosity, unleash that childlike wonderCuriosity will help you thrive and flourish in life. Find out why, and how to unleash your childlike wonder. [01:00] Intro/story [03:23] What exactly is curiosity? [03:51] Types of curiosity: Curiosity can be driven by many things. [09:30] Travel and curiosity [10:44] Curious people are happier [14:27] Curiosity leads to personal growth [15:39] Kids and curiosity [16:47] Curiosity helps you leave your comfort zone [17:45] Curiosity and goal attainment [19:26] How do I become more curious? [00:00] Outtro 2019-04-1000 minHappycast: The Science of HappinessPatience, it will make your day betterYou can easily become more patient. In this episode, there are multiple science based tips and tricks on how to become more patient in your everyday life. [00:00] Intro [00:50] What is patience? The character strength of patience. [02:46] What are the benefits of being patient? [04:48] How do I become more patient? [10:12] Patience and your goals [13:32] What else can I do to become more patient? Making time drag by less. [14:48] Can you be too patient?2019-04-0300 minHappycast: The Science of HappinessHope, it's not passive...you're responsible for creating itHope doesn’t appear out of thin air. It’s something you create for yourself by finding a viable pathway, and taking at least one tiny step to get to what you want. [01:00] What is hope? [02:33] What about false hope? [05:10] Why does hope matter? [07:15] Hope will help you think positively [08:48] Hope in the face of failure [12:07] Hope and illness [14:24] How can I have more hope? 2019-03-2700 minHappycast: The Science of HappinessStrengths, why not focus on what you’re already good at?Why are we so hung up on what we aren’t good at? Why not focus on what we are already great at? I’ll talk about 24 strengths you could be using, and some science proven ways to foster those strengths. [00:20] Introduction [02:52] Using your strengths is important [04:42] Study: My Weaknesses Will Go Away, but My Strengths Are Here to Stay. [06:53] 24 strengths [09:57] Why these 24 strengths stick with you wherever you go. [12:13] Are some strengths better than others? [13:10] What are some examples of things you can do to i...2019-03-2000 minHappycast: The Science of HappinessThe UNhappycast...it's okay to feel upsetWhen bad things happen, you should feel upset. Don’t turn that frown upside down...right away. You heard that right. Science shows suppressing negative emotions is bad for you. Learn the science of negative emotions, and why being okay with feeling bad doesn’t contradict anything about positive psychology. Rather, there’s a harmony between the positive and negative. [00:00] Intro [01:54] Study: Avoiding negative emotions = less happy [05:12] Negative emotions are like pain [05:32] Study: Avoiding negative emotions = more lonely [07:20] Study: Suppressing negative emotions is bad [09:15] Travel and negative emotio...2019-03-1300 minHappycast: The Science of HappinessCourage, how to put your fears to good useCourage means doing something despite your fear. Courageous acts don’t have to be grand, you can be courageous everyday of your life. [00:00] Intro [00:34] What is courage? [03:16] 4 dimensions of courage [06:22] Values & beliefs shape courage [07:00] Travel and courage [11:00] Our previous courageous acts shape the story we tell ourselves [12:15] Recalling previous experiences facing fears makes you more likely to face fears again [14:25] Courage may be stronger for things that are important to you [16:30] Broaden and build: Being courageous opens us up.2019-03-0600 minHappycast: The Science of HappinessJournaling, an easy way to gain insightJournaling can help you understand yourself and your life. What hidden stresses are you carrying around that you could let go of? What positive things can you write about? Learn the benefits of journaling, why it works, and how to journal in this episode! [00:45] What is journaling? [02:24] Why does it matter and how does it work? [03:46] Self-reflection and insight [05:04] Insight, but not self-reflection, is related to subjective well-being [07:10] How can journaling provide insight. [08:33] How often should I write? [09:45] Study: Journaling about stressful events [12:07...2019-02-2700 minHappycast: The Science of HappinessReciprocity, you get what you giveReciprocity, aka you scratch my back I scratch yours. The secret to being liked is to like. The secret to happy employees is the appreciate them and fulfil your promises. The secret to good friendships is sharing vulnerabilities. [00:00] Intro [01:00] The secret to being liked is to like [03:42] There is no rule people have to give back [04:51] Reciprocity at work. [06:04] Dan Ariely’s study: Shredding your work [09:01] Perceived psychological contract violation [12:50] Reciprocity and friendships [00:00] Reciprocity in self-disclosure2019-02-2000 minHappycast: The Science of HappinessSelf-esteem, it’s okay to love yourself!A high self-esteem and being able to love yourself doesn’t make you a narcissist. In fact, there’s many benefits to having a high self-esteem and many disadvantages to being narcissistic. [01:54] What is self-esteem? [02:30] Self-esteem is not narcissism [03:15] Story time: Self-esteem and middle school science projects [06:03] Study: Self-esteem and reading magazines [07:40] Self-esteem and happiness [08:47] Study: Self-esteem and presenting your true self, flaws and all. [11:02] Narcissism and criticism [12:15] The criticism sandwich [14:05] Study: Low self esteem can lead to self handi...2019-02-1300 minHappycast: The Science of HappinessProcrastination, how to stop the thief of time!How do we stop procrastinating? I'll share some step by step instructions on how to reduce your procrastination. [01:20] What is procrastination? [02:30] The car study: Unconscious thought and decision making [06:43] The job applicant study: further proving unconscious thought [08:10] Active and passive procrastination [12:29] Activity: Engage in productive procrastination [14:10] Activity: start for 10 minutes only [14:48] Activity: How to make any hard and complex task easy. [17:11] Procrastination and perfectionism2019-02-0600 minHappycast: The Science of HappinessListening and the incredible power of understandingListening is a skill that is often overlooked, or a skill we think we don’t need to learn. However, by the end of this episode you’ll probably realize you aren’t listening as well as you could be. With listening comes understanding, I’ll talk about a couple studies that show why understanding is key to human connection. [01:20] Intro to listening and why it matter [06:10] SOLER listening [09:10] Don’t try to listen with an intent to reply [10:19] Be okay with silence. [11:25] Multi-tasking is a myth! [12:40] Study: Fee...2019-01-3000 minHappycast: The Science of HappinessEmpathy, how to make a real human connectionEmpathy is the ultimate perspective. However, empathy also requires vulnerability. Learn the benefits of being empathic and why it matters. Also, emotions are contagious. Find out why and how this affects you. [01:11] What is empathy?? [03:07] Why does empathy matter? [04:25] What is positive empathy? [06:37] Mirror neurons: Our brains are actually wired for empathy! [08:03] Emotional contagion [11:25] Empathy at work...an empathic manager can boost employee well-being. [13:21] Activity: Be more motivated to be empathic. [14:20] Activity: How can I be more empathic?2019-01-2300 minHappycast: The Science of HappinessHabits, how to use them to your advantageYou might not even realize thats some of your everyday behaviours are habits. Habits affect your happiness, success, and productivity. I’ll share how to tap the science of habits so that you can use your habits to your benefit. [01:33] Intro to habits [04:00] Cues - the science of breaking habits [07:06] Study: Stopping a habit once its been cued [08:07] How strong can cues actually be? A study on cues and voice [10:30] Activity: Use cues to your advantage [12:20] Study: Habits will win when intentions fail [15:24] Stud...2019-01-1600 minHappycast: The Science of HappinessHarmonious passion, balance is key to happiness and successPassion is essential for a life full of happiness and success. However, how do you find balance with the things you love doing? How will you benefit from more balance? [00:00] Intro [03:45] What is passion? [05:40] Two types of passion: Obsessive and harmonious passions [09:30] Problems with obsessive passion [10:50] Why is harmonious passion good? [11:10] Harmonious passion and concentration [11:46] Harmonious passion and decision making [13:25] Harmonious passion and happiness [14:48] Harmonious passion and success [16:15] Burnout and why harmonious passion is key to overcoming burnout. 2019-01-0900 minHappycast: The Science of HappinessAuthenticity, how to be real...so you can be real happy!What does it mean to be authentic and why does it matter? Being authentic is associated with more happiness, better relationships, and generally better functioning. This episode includes an activity to boost your everyday authenticity. [01:43] What is authenticity? The 4 pillars of authenticity (according to scientific theories). [07:58] What are the benefits of authenticity? [08:52] Study: Social networks and authenticity [10:32] Study: Being an authentic introvert in an extraverted society [13:38] Study: Authenticity is key in relationships [17:02] Authenticity activity. What do you value?2019-01-0200 minHappycast: The Science of HappinessOptimism, how you can learn to see the bright sideIs the glass half full or half empty? Why does optimism matter? Does it really make that big of a difference? I’ll end the episode with an activity that can help you learn optimism! [01:24] What is optimism and why is it good? [02:20] Myths about optimism [03:40] There’s a study that shows overly optimistic people run the risk of not seeing dangers [5:50] Thoughts on the glass being half full [07:16] Pygmalion effect [09:30] ABCDE, steps for learning optimism2018-12-2600 minHappycast: The Science of HappinessForgiveness, steps for how to feel better...today!Maybe you don't want to forgive, but this episode might change your mind. I will bust common myths on what forgiveness is and isn't. I'll talk about the benefits of forgiveness, the harms of revenge, and then I'll give you some step-by-step directions on how to forgive. [01:07] What is forgiveness? [01:49] What isn’t forgiveness? [03:25] Punishing the offender may actually cause you more distress [05:38] Study: How forgiveness will help you heal, a study on emotional abuse survivors [09:45] Forgiveness and health [11:00] The REACH model of forgiveness [14:08] Forgiveness act...2018-12-1900 minHappycast: The Science of HappinessSelf-efficacy, the first step is believing you canSelf-efficacy is believing in your ability to be successful at something. Listen to learn what influences your self-efficacy and easy tips on how to be more self-efficacious. This belief can impact your patterns of procrastination and impact your ability to problem solve. [01:10] "The little engine that could” explains what self efficacy is. [03:47] 5 things that influence self-efficacy. [10:00] Study: Self-efficacy and procrastination. [12:50] Study: Self-efficacy and problem solving. [14:35] The take-home message on self-efficacy.2018-12-1200 minHappycast: The Science of HappinessGift giving and quality friendshipsHow is gift giving associated with our happiness? Short story, it's not the gifts that matter, but your friendships that matter. What makes for a quality friendship?2018-12-0500 minHappycast: The Science of HappinessResilience, how to be happy when life throws a curveballStudies show resilience is related to your happiness. When life throws you a curveball, resilience will help you overcome stressful life events. What is resilience and how can I become more resilient? [00:55] The hedonic treadmill: how we habituate to the good and the bad [02:37] Study: Happiness of lottery winners and accident victims [05:10] Dan Gilbert study: how you can manufacture your own happiness. [06:35] What is resilience? [09:34] How do I foster resilience? [09:45] “This too shall pass:” Emotion regulation [11:50] Resilience activity: days, weeks years [12:30] Think of the s...2018-11-2800 minHappycast: The Science of HappinessGratitude, expressing thanks makes you happier[01:17] What is gratitude? [04:00] How to make a gratitude list (happiness intervention) [06:11] Gratitude and negative emotions [08:00] Gratitude and coping [09:38] How to do a gratitude visit (happiness intervention) [11:00] How gratitude can make romantic relationships better according to science [12:10] How gratitude can “find remind and bind.” [14:15] How expressing gratitude is good for creating relationships [14:50] One last gratitude intervention (social gratitude)2018-11-2100 minHappycast: The Science of HappinessFlow, how to chase those beautiful experiences where nothing else mattersWhat is flow? Learn about what conditions you need to experience flow and how to experience more flow. Examples from the world of rock climbing are included. Based on the work of Mihaly Csikszentmihalyi. [01:18] A personal flow experience while rock climbing [05:00] This is flow. A general overview of flow. [05:54] Quick examples of other flow activities [06:37] What are the conditions for flow? [06:50] Why you need to match skill and challenging. [08:26] Why goals and feedback are important. [09:30] How attention, focus, and concentration drive flow. [11:35] Control...2018-11-1400 minHappycast: The Science of HappinessGoals and grit are key ingredients for success[00:00] The reason you need goals: An analogy in the forest. [04:03] Why goal framing is important. Approach vs avoidant goals. [06:34] What is intrinsic and extrinsic motivation? [07:55] A study on goal motivation and happiness. [11:20] An introduction to grit. [14:00] What exactly is grit? The science of grit explained. [15:10] How extrinsic motivation can undermine success: Another study on motivation.2018-11-0700 minHappycast: The Science of HappinessSelf-compassion and self-love, science says you should be kind to yourselfThey always say to be kind to one another, but are we forgetting to be kind to ourselves? If you have low self-compassion, that may impact your ability to see yourself accurately. What exactly is self-compassion, and how can I become more compassionate towards myself? [00:45] A story about self-compassion. [02:35] What exactly is self compassion? [04:36] Study: Why low self-compassion may impact your ability to see yourself accurately [08:00] 3 ways to foster self-compassion [11:25] Why self-love is important [14:15] An activity to increase your self-compassion Show notes at https://happycast...2018-10-3100 minHappycast: The Science of HappinessGrowth mindsets and your best possible selfWe’ve all heard how a positive mindset can make a difference. How much of a difference does it actually make? Perhaps a study on spill-proof coffee cups can help us understand. Let’s dig into the science behind this! [01:10] Two ways to design a spill-proof coffee cup and why this is related to mindset [03:15] How a growth mindset can help you through challenges [08:15] 4 reasons a growth mindset will help you succeed [12:20] Your best possible self (activity!)2018-10-2400 minHappycast: The Science of HappinessNot So Secret Secrets to Happy, Healthy RelationshipsOur social relationships can impact our well-being. How do we make them better? Why are happy, healthy relationships important? [02:30] A good reaction to your partner’s good news and the science behind it [09:30] The science behind a happy partner and a happy, healthy you [13:43] Why do you become like the people you surround yourself with? [16:35] How a bad relationship can affect your physical health2018-10-1700 minHappycast: The Science of HappinessIkigai, Your Reason to Wake Up: Finding meaning and purposeikigai 生き甲斐 (pronounced ick-ee-guy) — a Japanese word meaning a reason for being, or a reason to jump out of bed each morning. Why purpose is necessary to thrive in life. [01:30] How health and happiness are related [03:20] Study showing association between happiness and health [05:30] What is ikigai? [06:10] The 4 criteria to finding your ikigai [13:40] How do you find your passions? [16:50] The science behind ikigai and good health2018-10-1000 minHappycast: The Science of HappinessStop and Smell the Roses, The Science of Savouring ExperiencesBelieve it or not, there is science behind the wisdom, “stop and smell the roses.” Today, I'll also talk about why you should spend your money on experiences (as opposed to material goods). [01:25] The science of savouring [07:20] 3 practical ways to savor [10:10] How experiences lead to happiness [11:15] 3 reasons why experiences make you happier [15:30] How the rich spend their money [16:40] How the poor spend their money (and why its counterintuitive) 2018-10-0400 minHappycast: The Science of HappinessThree Science Based Ways to Become HappierWelcome to the first episode of the happycast! In this episode, I’ll introduce the podcast, and myself. Then I’ll give you a sampling of some positive psychology topics including: negative emotions, purpose, and gratitude. Have a listen! [01:30] What is the happycast? [03:30] About your host [08:15] Hedonic vs eudaimonic well being [11:20] Benefits of negative emotions [15:20] Benefits of accepting negative emotions [16:50] Purpose and well-being [19:30] Gratitude and well-being2018-10-0400 min