When we are not focusing on what we're doing, we tend to be far less happy than when we are fully engaged.- Laundry - Dishes - CookingWhether it's an activity you enjoy or not put as much of your focus into it as you can.

Leverage the -"focus system"

Positive things in your environment (music in particular) can help induce states of happiness.Adjust your home and work environment with the unique sights/sounds that make you happiest.<a href="https://elevatedpath.beehiiv.com/subscribe">The Art of Habits</a> (It's Free)

Build your environment for happiness

More flexibility = more happiness (right?)Not necessarily.Studies show that when we make a choice and are forced to stick to it, we are happier than if we have the option to change our mind. If you make a decision - think of it as a final decision

Make your choices final

According to a 2008 study: Giving money/effort (even a small amount) had a strong impact on happiness. This effect is boosted if the receiver actually needs the help

Give money/effort to those in need

The longest study on happiness ever conducted showed this to be the #1 indicator of happiness Some takeaways:<ol><li>Try to have some face-to-face social interaction in morning </li><li>Good (not constant) presence and eye contact are key to establishing connections </li><li>Physical touch is powerful (if comfortable)</li></ol>

Quality social connections

Light exposure is key to quality sleep. Quality sleep is key to happiness. Morning: Direct sunlight within 1 hour of waking Afternoon: Keep lights bright throughout the day (even artificial light) Evening: Start to dim lights Night: Avoid bright/blue light 1 hour before bed<a href="https://elevatedpath.beehiiv.com/subscribe">The Art of Habits</a> (It's Free)

Light management

<ol><li>Fill your environment with sights/sounds that make you happy</li><li> Manage your intake of light</li><li>Give (what you can) to those in need</li><li>Put your full focus into what you're doing</li><li>Make your choices final</li><li>More face to face interactions</li></ol>

In Summary

A blueprint on how to Build Habits that Stick & Break Bad Ones."A blueprint on how to Build Habits that Stick & Break Bad Ones."6 Chapters. 13 Actionable ExercisesEndless Possibilities"Every action you take is a vote for the person you wish to become"<a href="https://elevatedpath.beehiiv.com/subscribe">The Art of Habits</a> (It's Free)

The Art Of Habits Guide (It's Free)

A common trap people fall into: Believing that happiness is a destination. In reality, happiness is more like a skill. A set of habits you can practice and improve over time.

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness. For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Happiness (00:06:27) Tool: Light Exposure Timing & Brightness Timing (00:14:30) Sponsor: LMNT (00:17:51) Imprecise Language for Happiness (00:20:26) Happiness: Neuromodulators & Neurotransmitters  (00:26:32) Harvard Happiness Project  (00:29:22) Income & Happiness; Social Interactions & Peer Group  (00:37:20) Work, Sense of Meaning & Happiness (00:40:13) Toolkit for General Wellbeing (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier? (00:47:20) Sponsor: AG1 (00:50:20) Birthdays & Evaluated Happiness (00:52:45) Smoking, Alcohol & Happiness (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident (01:05:05) Synthesizing Happiness (01:09:18) Natural Happiness & Synthetic Happiness; Music (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude (01:24:50) Tool: Pro-Social Spending/Effort, Happiness (01:31:55) Tool: Focus, Wandering Mind & Meditation  (01:39:40) Tool: Quality Social Connection (01:41:28) Brief Social Connection, Facial Recognition & Predictability (01:46:33) Deep Social Connection, Presence & Eye Contact (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets (02:03:00) Freedom & Choice; Synthetic Happiness (02:11:57) Happiness Toolkit (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

mindfulness

Mindfulness

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Habits

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Learning & Education

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Communication

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Love & Relationships

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Make your choices final

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