The Science of Happiness

Choosing joy over guilt and shame can make climate-friendly habits easier to sustain while improving your own well-being along the way.
Summary: Fear may grab our attention, but research suggests joy is what helps us make meaningful, sustainable climate choices. On this episode of The Science of Happiness, discover how small shifts can have a big impact. Scientists Elizabeth Dunn and Jiaying Zhao share how reframing climate action around happiness instead of guilt can help us build healthier habits, strengthen our communities, and care for the Earth.
How To Do This Practice:

Choose one everyday habit: Pick a part of your routine like eating, commuting, shopping, or reducing food waste where you'd like to make a climate-friendly change.

Focus on what you can add: Instead of thinking about what to give up, ask yourself what you can enjoy more, such as eating more seasonal produce, walking outdoors, or spending time tending a garden.

Notice how it feels: As you try your new habit, pay attention to moments of enjoyment, connection, pride, or calm. Positive emotions help make new behaviors stick.

Make it easy: Remove small barriers that get in your way. For example, keep fresh fruits and vegetables where you’ll see them first so they don’t go bad, and pack light when you fly to avoid the extra carbon emissions from checked bags.

Share it with someone else: Invite a friend or family member to join you or tell them about a climate-friendly habit you've enjoyed. Positive experiences are more likely to spread than guilt.

Reflect on the impact: Consider how your small change affected both your well-being and the planet, and choose one joyful habit you'd like to continue.

Scroll down for a transcription of this episode.
Today’s Guests:
DR. ELIZABETH DUNN is a professor in the Department of Psychology at the University of British Columbia, who studies the ways that time, money and technology affect our wellbeing.
Learn more about Dr. Elizabeth Dunn here: https://dunn.psych.ubc.ca/
DR. JIAYING ZHAO is a Professor in the Department of Psychology and the Institute for Resources, Environment and Sustainability at UBC, Canada Research Chair in Behavioural Sustainability, and UBC Sauder Distinguished Scholar.
Learn more about Dr. Jiaying Zhao here: https://psych.ubc.ca/profile/jiaying-zhao/
Related Science of Happiness episodes:
Climate, Hope, & Science Series: https://tinyurl.com/pb27rep
The Case for Hope, with Rebecca Solnit: https://tinyurl.com/4cj3umbz
Related Happiness Break episodes:
How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm
How to Be in Harmony in Nature—Wherever You Are, With Yuria Celidwen: https://tinyurl.com/5n6pfsn2
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/2s4ft9fc

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

Scroll down for a transcription of this episode.
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
Scroll down for a transcription of this episode.
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.

Scroll down for a transcription of this episode.
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

Scroll down for a transcription of this episode.
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