Science-Based Tools for Increasing Happiness | Huberman Lab Podcast #98

• People who opt to have no children are happier or as happy as people who have children (which might be the case because they have more time for themselves etc.).
• Smokers, people that are in a smoking environment or people that drink alcohol are less happy.
• One year after experiencing trauma, people are often just as happy as they were before the traumatic event took place.
• The same is the case with one year after winning the lottery.

Natural happiness: It requires no effort, as it is the case when receiving a gift.

Synthesized happiness: It requires some special effort.

This shows us that our environment can be modified to increase our happiness:

• It can be modified using plants, windows, music etc.
• Music with uptones can increase happiness.

Social interactions and connections are essential for happiness.

• Seeing faces, even with no talking, gives us a sense of connection; daily interactions help us stay present and happy.
• Giving and receiving something increases happiness for both of the people involved, especially if the other person benefits from it.

Presence & eye contact: We take turns when talking, we share information and look at each other. This makes our attention peak. When we look away, our attention decreases again. Therefore, social interaction is a series of focusing on and off, of ramping attention and breaking attention.

Physical touch & allogrooming: Light touch increases oxytocin and therefore bonds the people involved. When taking care of a pet it is also considered as allogrooming which as a result increases happiness.

• An ongoing set of choices decreases happiness. Less choices are better.
• When we are forced to stick to the choices, we are happier than if we were able change them (this can be explained with Leon Festinger's theory of cognitive dissonance).
• The prefrontal cortex is responsable for decision making, creating meaning, evaluating choices and focusing intensively. It impacts the reward circutry of the brain.

• No single chemical is associated with happiness.
• Meaning and connection are important.
• Be present and fully focused. The ability to attend and focus equates to happiness.
• By sticking to the choices you made, you increase your happiness.
• Meditation can be extremely helpful.
• Sleeping good is essential.