The Science of Happiness

Indigenous artist Dr. Lyla June Johnston leads a 5-minute freewriting exercise about our personal journeys. Autobiographical writing has been shown to help do better in relationships and feel more satisfied in life.
How to Do This Practice:

Ground yourself: Sit in a comfortable position and take a few slow breaths. Notice the inhale and exhale without trying to change anything. Let your attention settle into your body and the present moment.

Set a simple intention: Bring to mind the idea of observing your story with curiosity rather than judgment. You’re not trying to write something “good,” just something honest.

Write the sentence: “I come from a place where…” and pause briefly before continuing. Let the words that follow come from memory, feeling, or imagery—whatever shows up first.

Free-write without stopping: Keep your pen moving for several minutes (around 3–5 minutes, or longer if you like). Don’t edit, filter, or worry about grammar or meaning. If you get stuck, repeat the prompt and continue.

Notice what emerged: When time is up, read what you wrote slowly. Notice any themes, emotions, memories, or insights that stand out—without trying to fix or interpret them immediately.

Reflect and return: Take a moment to acknowledge your experience of the exercise. You might ask: What surprised me? What feels important? Revisit this practice every few weeks or months to notice how your sense of origin and story evolves

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Today’s Happiness Break Guide:
DR. LYLA JUNE JOHNSTON is an Indigenous artist and scholar from the Diné Nation.
Learn about Dr. Lyla June Johnston's work: https://www.lylajune.com/
More Happiness Breaks like this one:
A Compassionate Letter to Yourself: https://tinyurl.com/3j6vtwh3
Finding Yourself in Silence: https://tinyurl.com/3w76t94a
An Affirmation Practice for the New Year: https://tinyurl.com/4f9epzbw
Related Science of Happiness episodes:
How To Tap Your Way to Calm and Clarity: https://tinyurl.com/vtfrt8b7
The Science of Letting Go: https://tinyurl.com/34u2fu48
How Art Heals Us: https://tinyurl.com/88y5r4vr
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/36m7wn3m

What can a singing bird, a neighborhood walk, and a pair of puppet adventurers teach us about awe? Sit down with Wowsabout! creators Dorien Davies and Halle Stanford to discuss helping kids—and grownups—find wonder wherever they are.
Summary: Kids may be natural wonder-seekers, but how do we help them hold onto that sense of awe as they grow up? On this episode of The Science of Happiness, we talk with Wowsabout! creators Dorien Davies and Halle Stanford about creating a PBS Kids special inspired by awe, the science behind wonder, and why small moments—a bird singing at dawn, a blooming jasmine vine, or a walk around the block—can help us feel more connected to ourselves and the world around us. Together, they explore how cultivating awe can foster curiosity, resilience, creativity, and belonging for children and adults alike.
How To Do This Practice:

Slow down and set an intention: Pause your usual routine and decide to look for something that inspires wonder.

Notice what you feel: Tune into physical sensations, like the warmth of the sun, a cool breeze, or your feet touching the ground.

Look closely at your surroundings: Pay attention to colors, shapes, textures, or movement that you might normally overlook.

Listen with curiosity: Notice the sounds around you—the birds, the wind, distant voices, or the hum of your neighborhood.

Follow what captures your attention: If something sparks your interest or amazement, spend a moment with it instead of rushing on.

Reflect on your experience: At the end of your walk, consider what surprised you and how it made you feel more connected to the world around you.

Try the full practice here: https://ggia.berkeley.edu/practice/awe_walk
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Today’s Guests:
HALLE STANFORD is the creator and writer of Wowsabout!, founder of 7 Crow Stories, Emmy® Award-winning, and twelve-time Emmy®-nominated executive producer of Fraggle Rock: Back to the Rock and The Dark Crystal: Age of Resistance.
DORIEN DAVIES is an Executive Producer, Co-Creator, Co-Writer and Principal Puppeteer on Wowsabout!, Word Party, and Julie’s Greenroom. 
Watch Wowsabout! here: https://pbskids.org/videos/wowsabout
Related Science of Happiness episodes:
Cities of Awe Series: https://tinyurl.com/2vyhxvny
How to Find Calm Through Walking: https://tinyurl.com/43dr26re
Related Happiness Break episodes:
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
Pause to Look at the Sky: https://tinyurl.com/4jttkbw3
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/bdsn3n9e

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.
How To Do This Practice:

Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.

Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness.

Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment.

Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human.

Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive.

Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in.

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Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/
Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
More Happiness Breaks like this one:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k
The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media." 
Transcription: https://tinyurl.com/4rcnm6s5

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Intention to Treat: The Race Equation is a new series from the New England Journal of Medicine, investigates how race-specific diagnostic tools harm Black patients and contribute to growing health inequities.
Transcription: https://tinyurl.com/36bne7hd

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity.
Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity.
How To Do This Practice:

Observe Before You Interpret: Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need?

Approach with Curiosity: Start with simple human connection—small talk, a question about their day, or genuine interest in their community.

Signal That You're There to Listen: Make it clear your goal is understanding, not persuading, debating, or changing anyone's mind.

Practice Democratic Listening: Give your full attention through eye contact, nodding, and brief acknowledgments, while resisting the urge to agree, disagree, or jump in with your own views.

Stay Relaxed Through Discomfort: When differences emerge, maintain "relaxed awareness"—remaining open, attentive, and calm rather than defensive or reactive.

Reflect and Learn: Afterward, ask yourself: What helped create connection? What got in the way? What might I try differently next time?

Scroll down for a transcript of this episode.
Today’s Guests: 
JESSE KELLY is a McNair and MacArthur fellow and a recent graduate of Bowie State University, Maryland's oldest historically black university.
Learn more about Jesse Kelly here: https://www.linkedin.com/in/jessekellyjr/
LIA HOWARD is the director of the Political Empathy Lab at the University of Pennsylvania.
Learn more about Lia Howards here: https://snfpaideia.upenn.edu/people/lia-howard/
Related The Science of Happiness episodes:  
How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd
When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv
An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc
Related Happiness Breaks:
A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c
Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/3bt8fpdj