In this episode of Office Hours, I sit down with my friend Hoda Kotb and talk about how we meet change when it shows up uninvited. Hoda has lived through transitions that resist simple narratives. Early rejection in her career. Public reinvention. Serious illness. Grief. Becoming a parent later in life. Each chapter forced a decision about how to move forward when there were no clear answers.
Hoda is known to millions as the longtime co-anchor of NBC’s Today Show and as the host of Making Space. In our conversation, those titles matter less than the life behind them. What connects us to Hoda’s story is not her achievements, but the ordinary human moments that shaped her values and continue to guide her choices. I hope this conversation leaves you not only inspired by Hoda’s life but also more willing to meet your own with honesty, courage, and care.
—
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—
Where to find Hoda Kotb:
• Instagram: https://www.instagram.com/hodakotb
• Facebook: https://www.facebook.com/HodaKotb
• Website: https://www.hodakotb.com
• Podcast: https://www.today.com/podcasts/making-space
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:22) Introducing Hoda Kotb
(06:03) Hoda’s origin story as a first-generation American
(07:27) The inspiration Hoda gets from her mother
(08:48) Hoda’s mother’s journey with grief and what it teaches her
(11:23) Lesson #1: Reframe tragedy as opportunity
(16:25) Lesson #2: Turn constraints into decisions
(27:25) Lesson #3: Persistence creates destiny
(31:44) Lesson #4: Keep learning
(32:40) Hoda’s breast cancer journey
(37:55) Lesson #5: Your suffering is your strength
(40:39) How Hoda became a parent at 52
(46:42) Lesson #6: Choose love
(52:20) Lesson #7: Choose a new tree
(58:50) Lesson #8: You’re in charge
(59:05) A quick recap of the eight lessons
—
Referenced:
• Jump and Find Joy: Embracing Change in Every Season of Life: https://www.amazon.com/Jump-Find-Joy-Embracing-Change/dp/B0DZ5BVKH8
• Joy 101: https://www.joy101.com
• Joy 101 2026 retreat: https://www.joy101.com/spring-retreat-2026
—
Production and marketing by https://penname.co/.
Every New Year, we set ambitious goals. Unfortunately, most of our resolutions fade faster than we would like to admit.
In this episode of Office Hours, I explain why New Year’s resolutions so often fail. This isn’t a question of discipline per se. Instead, our failure occurs because of the way we frame our goals (and how we sometimes set the wrong goals in the first place). I explain how these forces leave us feeling discouraged and stuck.
The good news: there’s a better way to set and achieve your New Year’s resolutions. I walk through how to design your goals in the right way, so that progress depends less on force of will and more on positive incentives. I break this into simple steps grounded in what we know about how people actually change.
If you are thinking about resolutions this year, this episode will help you choose goals that truly support your well-being.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Introduction
(02:36) Where New Year’s resolutions come from
(04:38) Why New Year’s resolutions often fail
(06:50) What the data says about resolution success
(08:35) Why positive goals work better than negative goals
(11:44) The forces outside you that sabotage your goals
(14:50) Step#1: Make your goals positive
(19:12) Step #2: Tiny goals
(21:34) Step #3: The right way to have negative goals
(29:11) Why forgiveness is a powerful happiness goal
(31:51) Q&A: Keeping peace without ignoring others’ pain
(33:09) Q&A: Letting go of grievances
—
Referenced:
• The Happiness Scale: https://learn.arthurbrooks.com/the-happiness-scale
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.amazon.com/Meaning-Your-Life-Finding-Emptiness/dp/0593545427
• The History of New Year’s Resolutions: https://www.history.com/articles/the-history-of-new-years-resolutions
• New Year, new you: https://www.pewresearch.org/short-reads/2013/12/31/new-year-new-you
• Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers: https://pubmed.ncbi.nlm.nih.gov/11920693
• One in five Americans has stuck to their 2018 New Year’s Resolution: https://today.yougov.com/society/articles/21098-2018-new-years-resolutions-update
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
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Does Christmas never live up to the version you remember from childhood? Or does it bring up painful memories that keep you stuck in the past? Or maybe you’re like I once was, feeling more like a curmudgeon than a bundle of holiday cheer.
In this episode of Office Hours, I explain why the holidays so often surface disappointment, sadness, and annoyance, and what research on memory reveals about why this happens. I share ways to reframe difficult memories, and my Christmas protocol, designed to help quiet the noise, focus on what truly matters, and move through the season with more gratitude and peace.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:13) Three common holiday mood problems
(04:10) Problem #1: Disappointment
(13:12) Problem #2: Sadness
(18:20) Problem #3: Annoyance
(21:36) Christmas protocol step #1: Start before dawn
(25:00) Christmas protocol step #2: Go for a walk
(26:00) Christmas protocol step #3: Write a gratitude letter
(26:39) Christmas protocol step #4: Give back
(28:32) Q&A: How a sleep schedule affects happiness
(30:21) Q&A: Dealing with burnout as a spiral career type
(31:55) Q&A: How to make close friends later in life
—
Referenced:
• The Happiness Scale: https://learn.arthurbrooks.com/the-happiness-scale
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• Remembering the past to imagine the future: the prospective brain: https://pubmed.ncbi.nlm.nih.gov/17700624/
• Is Nostalgia a Past or Future-Oriented Experience? Affective, Behavioral, Social Cognitive, and Neuroscientific Evidence: https://pmc.ncbi.nlm.nih.gov/articles/PMC7326063
• Perspectives on episodic-like and episodic memory: https://pubmed.ncbi.nlm.nih.gov/23616754
• Episodic memory: from mind to brain: https://pubmed.ncbi.nlm.nih.gov/11752477
• Not all emotions are created equal: The negativity bias in social-emotional development: https://pmc.ncbi.nlm.nih.gov/articles/PMC3652533
• Attributions, deception, and event-related potentials: an investigation of the self-serving bias: https://pubmed.ncbi.nlm.nih.gov/18282197
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Satisfaction is one of the three macronutrients of happiness, yet it has a way of slipping through our fingers. We reach a long-awaited goal, feel a brief lift, and then find ourselves wanting something more.
In this episode of Office Hours, I explore why this happens and how our ancient impulses keep pulling us back toward craving and comparison. I talk about the tendencies that erode our sense of fulfillment and why relying on achievement or recognition for lasting joy never works.
I share three practical ways to train your brain to want less. As always, my hope is that you practice this in your life and share it with others, so together we can loosen the grip of constant wanting and make more room for love and happiness.
If you’re interested in finding out if you have a satisfaction deficiency, take the Happiness Scale here.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
00:00) Intro
(02:28) A quick review of the components of happiness
(04:45) What satisfaction really is
(05:31) Why satisfaction is so hard to hold onto
(10:06) The value of struggle
(14:33) Why satisfaction fades quickly and renews our wanting
(25:41) Why you need to stand up to your animal impulses
(37:04) Step #1: Turn the prince into the sage
(41:02) Step #2: Make a reverse bucket list
(44:28) Step #3: Get smaller
(50:33) Q&A: How to help kids find joy outside of screen time
(53:00) Q&A: How to cope with chronic pain
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Rolling Stones - (I Can't Get No) Satisfaction (Official Lyric Video): https://www.youtube.com/watch?v=nrIPxlFzDi0
• Dopamine Nation: Finding Balance in the Age of Indulgence: https://www.amazon.com/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X
• Never Enough: The Neuroscience and Experience of Addiction: https://www.amazon.com/Never-Enough-Neuroscience-Experience-Addiction/dp/0385542844
• Hedonic Relativism and Planning the Good Society: https://findingaids.library.northwestern.edu/repositories/6/archival_objects/473411
• Prospect Theory: An Analysis of Decision under Risk: https://doi.org/10.2307/1914185
• Why Do We Overindulge?: https://www.apa.org/news/press/releases/2024/05/why-do-we-overindulge
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Everyone wants to be happier—but too often we go chasing things that make us miserable instead.
In this episode of Office Hours, I break down the three big elements—what I call “macronutrients”—that you must have to live a happy life: enjoyment, satisfaction, and meaning. I offer practical ways to strengthen each macronutrient in your own life and revisit the concept of emotional profiles. I help you think about your unique experience of positive and negative emotions, how to lean into your strengths, and how to manage your weaknesses.
And one exciting bonus: My team and I have developed a survey that measures both your unique macronutrient composition and your emotional profile. I hope you can use it to start getting happier today. Take the Happiness Scale at learn.arthurbrooks.com/the-happiness-scale.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:28) How genetics influences happiness
(08:36) Why pursuing happiness isn’t selfish
(09:23) Why we long for happiness and why we make mistakes trying to find it
(10:54) Misconception #1: Happiness isn’t a destination; it is a direction
(14:30) Misconception #2: Happiness isn’t a feeling
(18:24) The three macronutrients of happiness
(20:11) Macro #1: Enjoyment (versus pleasure)
(24:45) Macro #2: Satisfaction
(28:44) Macro #3: Meaning
(33:36) The role of unhappiness
(37:04) Misconception #3: Trying to eliminate all suffering
(38:17) The four combinations of affect profiles and how to measure your happiness
(49:40) Q&A: Being happier with type 1 diabetes
(51:09) Q&A: How to get better at public speaking
—
Referenced:
• Take the Happiness Scale test: https://learn.arthurbrooks.com/the-happiness-scale
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Peter Drucker’s website: https://peter-drucker.com
• Twin Studies: A Unique Epidemiological Tool: https://pmc.ncbi.nlm.nih.gov/articles/PMC4919929
• Genetic Influences on the Development of Alcoholism: https://pmc.ncbi.nlm.nih.gov/articles/PMC4159132
• 3 Steps to Managing Your Emotions: https://www.arthurbrooks.com/podcast/3-steps-to-managing-your-emotions
• The Rolling Stones - (I Can't Get No) Satisfaction (Official Lyric Video): https://www.youtube.com/watch?v=nrIPxlFzDi0
• The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.amazon.com/Meaning-Your-Life-Finding-Emptiness/dp/0593545427
• Meaning of Life Questionnaire: http://www.michaelfsteger.com/wp-content/uploads/2012/08/MLQ.pdf
• The three meanings of meaning in life: Distinguishing coherence, purpose, and significance: https://psycnet.apa.org/record/2016-30427-009
• Introduction to the Ventrolateral Prefrontal Cortex (VLPFC): https://www.sciencedirect.com/topics/neuroscience/ventrolateral-prefrontal-cortex
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Creativity might not make you happier, but it can make you less unhappy. We know this from research.
When people recall moments of creativity, their symptoms of anxiety and depression decrease, and well-being improves. Brain scans show that creative work activates the same regions of the brain as meditation, which helps to relieve the burdens of life.
Millions of people now use creative practices simply to feel steadier in a chaotic world.
So what does a life built around creativity actually look like?
In this episode of Office Hours, I sit down with James Patterson. With more than 200 books and a Guinness World Record for the most #1 New York Times bestsellers, James has spent decades living in a steady rhythm of ideas, attention, and returning to the page.
As he talks through rejection, revision, focus, and discipline, something interesting happens. The practices that make his writing work begin to reveal patterns that apply far beyond writing.
After the interview, stay with me as I break down the 8 principles drawn from his creative process and show you how to apply them to your own life.
—
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—
Where to find James Patterson:
• Website: https://www.jamespatterson.com
• Instagram: https://www.instagram.com/jamespattersonbooks
• Facebook: https://www.facebook.com/JamesPatterson
• YouTube: youtube.com/user/JamesPattersonAuthor
• LinkedIn: https://www.linkedin.com/in/james-patterson-author
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Introduction
(03:32) The link between creativity and happiness
(09:17) How James got started as a writer
(11:19) Why rejection isn’t a signal of failure
(13:24) A glimpse into James’s day
(17:34) How his strengths and weaknesses have changed over time
(22:32) How James’s writing has improved with age
(24:15) Where James gets his ideas
(27:38) Why he doesn’t believe in regrets
(30:00) Why James wants to hear everyone’s story
(33:40) How Hemingway was different from James
(36:09) Why rewriting is where the magic happens
(37:29) Contrasting Orwell’s reasons for writing with James’s
(42:36) Principle #1: Pay attention to the writing
(43:46) Principle #2: Think for yourself
(44:24) Principle #3: Accept change
(45:21) Principle #4: The little things
(46:15) Principle #5: Be an observer
(47:05) Principle #6: Think more before you produce
(47:48) Principle #7: Excellence is the journey
(48:57) Principle #8: It’s biscuits
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Hemisphere Theory: https://channelmcgilchrist.com/hemisphere-theory
• The value of painting as a therapeutic tool in the treatment of anxiety/depression mental disorders: https://www.sciencedirect.com/science/article/abs/pii/S2405452623000381
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
The benefits of gratitude aren’t exactly a secret, but many of us still think of it as some kind of fixed personality trait. Some people seem to be born grateful, while the rest of us feel like we’re the ones who automatically notice what’s wrong. It’s true that we all have different affect profiles, but gratitude works the same way happiness does. It’s a skill you can train, and it becomes more powerful the more you practice it.
In today’s episode, I’m going to walk you through my 5-step gratitude protocol. These simple practices fit naturally into my morning routine and evening protocol. As always, I share with you the research that supports each action I recommend.
I hope that you’ll start practicing gratitude and share it with the people around you. When you cultivate this habit, it strengthens your well-being and quietly lifts the happiness of everyone in your orbit.
—
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:01) How your affect profile and negativity bias shape gratitude
(08:56) How the prefrontal cortex helps you rise above instinct
(10:32) How gratitude boosts your happiness and lifts others, too
(16:33) How gratitude strengthens relationships and protects against burnout
(20:33) What the research shows about gratitude
(29:44) The dark side of gratitude
(31:55) Gratitude Protocol, Step 1: Weekly gratitude list
(33:18) Step 2: Emails of appreciation
(34:10) Step 3: Opportunistic public action
(35:32) Step 4: Authenticity check
(35:54) Step 5: Grateful contemplation
(36:15) Q&A: Finding a better-paying job without losing happiness
(38:21) Q&A: How to find something bigger than yourself
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• PANAS quiz: https://www.arthurbrooks.com/quiz/panas
• Negativity bias, negativity dominance, and contagion:
https://journals.sagepub.com/doi/10.1207/S15327957PSPR0504_2
• Feeling thanks and saying thanks: A randomized controlled trial examining if and how socially oriented gratitude journals work:
https://mural.maynoothuniversity.ie/id/eprint/11705/1/OConnell_Feeling.pdf
• Burnout from emotion regulation at work: The moderating role of gratitude:
https://www.sciencedirect.com/science/article/pii/S0191886919306342
• Four Ways to Be Grateful—And Happier:
• Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life (2003):
https://greatergood.berkeley.edu/pdfs/GratitudePDFs/6Emmons-BlessingsBurdens.pdf
• Gratitude and well-being: A review and theoretical integration:
https://pubmed.ncbi.nlm.nih.gov/20451313/
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Want to make your own evening protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/evening-protocols.
Most of us know how important it is to start the day well, but ending it well is what sets up your morning for success. A few weeks ago, I shared my 6-step morning protocol for managing mood and maximizing creativity. This week, I share its companion: my evening protocol.
In this episode, I walk through 9 science-based steps for ending the day with calm and contentment, from simple habits that prepare the body for rest to small rituals that strengthen love, gratitude, and peace of mind.
Just like the morning routine, these habits are meant to serve you, not the other way around. This isn’t about perfection, but about inviting a state of surrender that allows you to end the day with gratitude, wake up fully rested, and begin another more productive and happier day.
—
Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at https://drinklmnt.com/Arthur
• Expedia—Bundle and save on your next trip with Expedia. https://www.expedia.com/
• Kit—Email marketing that automates your growth. https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(07:56) Step 1: Best practices for dinner
(11:39) The case for no alcohol
(13:11) When to cut off caffeine for the day
(15:32) Why dessert wrecks your sleep
(19:43) Step 2: Go for a walk
(26:21) Two ways to improve your relationship
(29:20) Step 3: Take your vitamins
(34:59) Step 4: Limit screen time
(37:01) Step 5: Go to bed
(39:54) Step 6: Eye contact
(44:11) Step 7: Read
(46:00) Step 8: Recite your mantra
(47:32) Step 9: Never Mind
(49:18) Q&A: When should children wake up
(50:47) Q&A: My wife, Ester’s, morning routine
(52:04) Q&A: Managing an afternoon slump
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day
• Relationship between food intake and sleep pattern in healthy individuals:
https://doi.org/10.5664/jcsm.1476
• Alcohol and sleep-related problems:
https://doi.org/10.5664/jcsm.7646
• Body metabolizes caffeine slower as you age: https://www.uclahealth.org/news/article/body-metabolizes-caffeine-slower-as-you-age
• Is a “Sweet Tooth” Genetic?: https://www.sapiens.org/biology/sweet-tooth-genetic-foragers
• Relationship between added sugar intake and sleep quality among university students
https://doi.org/10.1177/237796082211101
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Our phones make life easier in countless ways. They connect us, inform us, and keep our lives running. But they also creep into every quiet moment, stealing our focus and dulling the satisfaction we find in real experiences.
In this episode of Office Hours, I talk about how our phones tap into the brain’s reward system and what we can do to reclaim control. I am not suggesting that you give up your devices entirely, since that is likely unrealistic for most people. Instead, I offer simple guardrails that help you enjoy the benefits of technology without letting it dominate your day. I share five practical strategies to create boundaries that help you stay focused, balanced, and fully present.
—
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—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:22) An overview of dopamine and its role in learning, motivation, and reward
(09:08) How addiction hijacks dopamine, and why some of us are more vulnerable than others
(13:50) Who is most at risk for phone addiction and other dangers of phone use
(17:48) The two paths to breaking addiction and when moderation simply doesn’t work
(19:09) Why moderation is the right approach for phones and how much we’re overusing them
(24:33) Strategy #1: Tech-free times
(28:45) Strategy #2: Tech-free zones
(30:45) Strategy #3: Device-free breaks
(32:09) Strategy #4: Mindful consumption
(36:21) Strategy #5: Turn off your notifications
(39:33) Q&A: Handling anxiety when you put your phone down
(41:00) Q&A: Breaking the morning phone habit
(41:53) Q&A: Finding happiness as an introvert
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Dopamine Nation: Finding Balance in the Age of Indulgence: https://www.amazon.com/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X
• Anhedonia: https://my.clevelandclinic.org/health/symptoms/25155-anhedonia
• How Cues Drive Our Behavior: https://neurosciencenews.com/behavior-cues-dopamine-9654
• Dopamine and Addiction: https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010418-103337
• Neurotransmitter Dopamine (DA) and its Role in the Development of Social Media Addiction: https://www.iomcworld.org/open-access/neurotransmitter-dopamine-da-and-its-role-in-the-development-of-social-media-addiction-59222.html
• 2 Proven Strategies (and 1 Big Mistake) for Dealing with Anxiety: https://www.arthurbrooks.com/podcast/2-proven-strategies-and-1-big-mistake-for-dealing-with-anxiety
• Are bored minds more likely to be addicted? The relationship between boredom proneness and problematic mobile phone use: https://www.sciencedirect.com/science/article/abs/pii/S0306460319314364
• Depression, anxiety, and smartphone addiction in university students- A cross-sectional study: https://www.pewresearch.org/internet/2018/08/22/how-teens-and-parents-navigate-screen-time-and-device-distractions
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Many people think Stoicism is about suppressing emotions or accepting suffering with a stiff upper lip. But it’s really about learning to live well, to find peace, courage, and happiness in a chaotic world.
In this episode of Office Hours, I sit down with my friend Ryan Holiday, bestselling author and modern Stoic who has written several books about Stoicism, including his latest, Wisdom Takes Work. Together, we explore how ancient wisdom can help us live better today and why doing the right thing, even when it’s hard, leads to greater happiness.
We talk about how to stay centered in a world that constantly tests our integrity and attention, and what it means to live with temperance and purpose. Stoicism reminds us that we can’t always control what happens, but we can control how we respond, and that choice shapes the life we build.
—
Where to find Ryan Holiday:
• Website: https://ryanholiday.net
• YouTube: https://www.youtube.com/channel/UCYmBIKsrzIjdHRuqs2I8nHA
• X: https://x.com/RyanHoliday
• Instagram: https://www.instagram.com/ryanholiday
• Facebook: https://www.facebook.com/ryanholiday
• Podcast: https://dailystoic.com/podcast
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(05:01) How Ryan Holiday got into Stoicism
(10:04) Ryan’s definition of Stoicism
(13:53) Who Cicero was, his Stoic leanings, and differences from the Stoics
(21:05) Seneca’s death
(22:19) The three principles of Stoicism
(25:40) Modern people who demonstrated Stoic principles
(34:44) Stoicism’s work: finding a way to feel happy and grateful in spite of hardships
(43:30) Ryan’s advice to young Stoics
(47:35) A case for making your own meaning
(49:02) How to stay in control when everything competes for your attention
(52:13) Where the Stoics fell short
(57:10) The Four Idols game
(1:04:35) Wrap up: Four ways to practice Stoicism
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Ryan Holiday’s website: https://ryanholiday.net/
• Wisdom Takes Work: Learn. Apply. Repeat.: https://www.amazon.com/Wisdom-Takes-Work-Repeat-Virtues/dp/0593191730
• Robert Greene’s website: https://powerseductionandwar.com
• The Stoics: The Philosophy of Seneca, Epictetus and Marcus Aurelius: https://www.amazon.com/Stoics-Philosophy-Seneca-Epictetus-Aurelius/dp/1398849103
• Meditations: https://www.amazon.com/Meditations-New-Translation-Marcus-Aurelius/dp/0812968255
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/.
Many people think a successful career moves in a straight line, always upward and forward. But life isn’t that neat. There are actually four different career paths, and which one is best for you depends on your individual psychology.
In this episode of Office Hours, I talk about why the happiest people are those whose work reflects their values and stage of life, not someone else’s idea of success. We’ll look at what happens to happiness when we change jobs, why satisfaction almost always drops after the honeymoon period, and how our mindset shapes what comes next. I’ll also share four rules for making a good job change that can help you find greater alignment, satisfaction, and peace of mind in your work.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:15) An introduction to four types of careers
(14:55) Stats on how often we change jobs and the types of people who resist change
(20:58) What surveys reveal about job changers’ happiness and why it tends to fall
(23:10) Self- vs. organization-centered careers and why the latter leads to more satisfaction (25:25) Why liking your life makes you more likely to enjoy your job
(27:57) Why being intentional about leisure matters
(29:01) Push and pull: the reasons we seek new jobs
(32:12) Four rules for a good job change #1: Manage your expectations
(33:57) Rule #2: Look for your happiness first outside your job
(34:57) Rule #3: Jump before you push
(36:11) Rule #4: Don’t be afraid
(36:56) Why lifelong marriages are most associated with happiness, but careers aren’t
(39:19) A review of the four career types and the rules for job-change happiness
(40:58) Q&A: Should I work after raising kids?
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Career pandemonium: Realigning organizations and individuals: https://journals.aom.org/doi/abs/10.5465/ame.1996.3145319
• The Four Career Concepts: https://www.shrm.org/topics-tools/news/hr-magazine/four-career-concepts
• The Number of Americans Wanting to Switch Jobs Hits a 10-Year High: https://www.wsj.com/lifestyle/careers/job-satisfaction-low-gallup-data-detachment-17bc183c
• Fear of the unknown: One fear to rule them all?: https://www.sciencedirect.com/science/article/pii/S0887618516300469?via%3Dihub
• The relationship between employee job change and job satisfaction: the honeymoon-hangover effect: https://pubmed.ncbi.nlm.nih.gov/16162061/
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
America doesn’t have an anger problem. We have a contempt problem.
In this episode of Office Hours, I talk about how we can bring more love and happiness into a world that feels increasingly bitter and divided. Too often, contempt fills the space where love could exist. When we choose to love those who disagree with us, we not only make the world better, but we also make our own lives happier.
A lot of what I share today draws from my book Love Your Enemies: How Decent People Can Save America from the Culture of Contempt (2019). I reflect on what I’ve learned about standing up for those we oppose, and why real change starts when we take contempt personally. I hope you walk away from this episode remembering that behind every cruel remark or dehumanizing label is a person with inherent worth and dignity.
In the episode, I will also explore a psychological concept known as the Dark Triad—a trio of personality traits that can fuel conflict and polarization. If you're curious about how these traits show up in yourself or others, you can take a quick quiz at arthurbrooks.com/darktriads to see where you land.
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:52) America’s growing crisis of contempt
(04:50) What motive attribution asymmetry is, and how to overcome it
(13:33) Why you should take hateful remarks personally and love your political enemies
(18:59) Why anger isn’t the problem, but contempt is
(24:23) How John Gottman identifies contempt in relationships doomed to fail
(26:01) How Dark Triad personalities thrive in a culture of contempt
(28:58) The neuroscience of habits and how they shape communication
(33:07) How to break a destructive habit
((42:09) Homework #1: Disagree better
(43:20) Homework #2: Stand up to your own side
(44:18) Homework #3: Go looking for contempt and meet it with love
(46:29) Homework #4: Express gratitude
(48:46) Q&A: How charisma connects to the dark triad
(50:10) Q&A: When family cuts you off (and why it’s more common than you think)
—
Referenced:
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• Love Your Enemies: How Decent People Can Save America from the Culture of Contempt: https://www.amazon.com/Love-Your-Enemies-America-Contempt/dp/0062883755
• America’s Crisis of Civic Virtue: https://www.journalofdemocracy.org/articles/americas-crisis-of-civic-virtue/
• Motive attribution asymmetry for love vs. hate drives intractable conflict: https://pubmed.ncbi.nlm.nih.gov/25331879/
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Are you managing your emotions, or are they managing you?
In this episode of Office Hours, I explore how to manage your emotions by understanding how they work and what they are trying to tell you. Emotions like fear, anger, joy, and disgust evolved to protect and guide us, yet in the modern world, they often become misaligned, leading us to overreact or lose perspective. The goal is not to eliminate emotions entirely, but to understand that they work for you, not the other way around.
To learn more about how you, specifically, experience positive and negative emotions, take the Positive and Negative Affect Schedule (PANAS) quiz here.
In this episode, I cover:
• How to get out of your reptilian brain and engage your reasoning mind
• Why avoiding negative emotions can actually make you less happy
• The evolutionary advantage of rejection and how it protects you
• How politicians exploit the disgust reflex to divide people
• The “count to 30” rule for interrupting emotional impulses
• Three metacognitive techniques for managing emotions in everyday life
• A journaling exercise for reducing anxiety and building perspective
• A Q&A on faith, teaching happiness, and choosing fulfilling work
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Brought to you by:
• LMNT— A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
• The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout http://thepumpclub.com/
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:47) Feelings vs. emotions and a review of what happiness is
(10:10) How Triune Brain Theory explains emotion and what makes humans unique
(17:17) Why both positive and negative emotions are essential to our well-being
(18:40) The purpose and function of our primary negative emotions
(28:54) Understanding the primary positive emotions that drive joy and growth
(32:51) How to manage your emotions using metacognition techniques
(36:35) Three ways to get better at metacognition, starting with Technique #1: Knowledge
(41:00) Technique #2: Contemplation
(43:14) Technique #3: Documentation
(50:15) Q&A #1: Is happiness or contentment possible through faith alone?
(52:50) Q&A #2: How to teach happiness without sounding preachy
(54:22) Q&A #3: How to choose a job that truly supports long-term happiness
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• PANAS quiz for gauging your level of emotionality: https://www.arthurbrooks.com/quiz/panas
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Learn more about your affect profile by taking the Positive and Negative Affect Schedule quiz (PANAS) here.
So much of life depends not only on what we know, but also on what we know that others know as well. This shared awareness—what social scientists call common knowledge—explains how we cooperate, why markets rise and fall, and why silence in the face of cancel culture is so damaging.
In this episode of Office Hours, I’m joined by Dr. Steven Pinker, Harvard psychologist and bestselling author of The Language Instinct and Enlightenment Now. We discuss his new book, When Everyone Knows That Everyone Knows, and explore how common knowledge influences cooperation, politics, humor, and even happiness, and why using it as a gift, not a weapon, can help us all live better.
We cover:
• What common knowledge really is and why it matters in everyday life
• How nonverbal signals like eye contact or laughter shape our social lives
• Why so many Americans hide their true beliefs
• 4 principles that can help you live a happier, more meaningful life
• How to practice radical honesty with clarity and kindness
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Brought to you by:
• AGZ—AGZ is a nighttime drink designed to support restful, restorative sleep. Get a free frother with your purchase at drinkag1.com/arthurbrooks.com
—
Where to find Steven Pinker:
• Website: https://stevenpinker.com/
• Facebook: https://www.facebook.com/Stevenpinkerpage
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(05:04) What common knowledge means and why it’s tricky
(05:50) Evidence of common knowledge beyond humans
(07:26) Nonverbal ways that we share common knowledge
(08:08) Examples of how common knowledge spreads and is suppressed
(10:54) How dictators repress common knowledge through censorship
(12:44) Politeness vs. kindness when it comes to common knowledge
(14:55) The threat of cancel culture to academic freedom
(19:39) What happens when people are afraid to speak up
(23:04) Why we fall for misinformation
(25:11) Arthur’s 4 big takeaways on common knowledge for wellbeing
(29:02) The problem with collective illusion
(31:20) What the Populace survey reveals about how groups of Americans really feel
(33:39) Bridgewater Capital’s policy of radical honesty
(36:15) How the 4 principles from Common Knowledge relate to happiness
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• The Language Instinct: How the Mind Creates Language: https://www.amazon.com/Language-Instinct-Creates-Perennial-Classics/dp/0061336467/
• The Better Angels of Our Nature: Why Violence Has Declined: https://www.amazon.com/Better-Angels-Our-Nature-Violence-ebook/dp/B0052REUW0
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Learn more about your affect profile by taking the Positive and Negative Affect Schedule quiz (PANAS) here, and download Arthur’s morning protocol guide to help you start your mornings happier.
—
Today, I want to talk about one of the lowest-hanging fruits for improving your well-being: exercise. Most Americans don’t get the recommended amount of physical activity, which means there’s an enormous opportunity to feel better. In this episode of Office Hours, I explain the science behind how exercise helps lower stress, anxiety, and negative mood, and how you can utilize it to improve your life.
I also cover:
• Which kinds of exercise do the most to lift your mood and which calm stress the best
• The stark reality of how few Americans meet even the basic exercise guidelines
• The 3 key brain chemicals exercise activates to improve your mood
• How to build an exercise habit that sticks
• How to define your emotional objective and build a routine around it
• The red flags that indicate exercise is tipping into addiction
• Why a simple sunrise walk may be the most effective way to begin
• Listener questions on the effects of rituals on happiness, experiencing transcendence as a skeptic, and finding meaning in life
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Brought to you by:
• The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:32) How active are Americans
(06:14) The 4 core types of exercise
(08:50) How exercise boosts the brain through 3 key neurotrophic factors
(11:55) The unique mental benefits of aerobic exercise, yoga, weightlifting, and sports
(15:36) What the data shows about who experiences the strongest mood lift from working out
(19:00) Signs your exercise habit is tipping into behavioral addiction
(24:48) Step 1: Build a strong foundation with a basic exercise routine
(26:34) Step 2: Define your emotional objective and personalize your routine
(27:36) Step 3: Aim for high moderation
(27:59) Why sunrise walks are an ideal entry point for new exercisers
(30:34) Q&A: How do rituals play into improved happiness
(31:48) Q&A: How to get the benefits of transcendence as a skeptic
(33:20) Q&A: How to find the reason you’re alive
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day
• Physical Activity Among Adults Aged 18 and Over: United States, 2020: https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1
• Thomas Jefferson to Peter Carr, 19 August 1785: https://founders.archives.gov/documents/Jefferson/01-08-02-0319
• ...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Want to make your own morning protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/6-protocols
—
How you start your morning sets the tone for your whole day. In this episode of Office Hours, I share the science and habits behind my “Mad Scientist” morning routine, a six-step protocol I use to lower negative affect, boost positive mood, and make mornings a time of focus and flow.
I introduce the Positive and Negative Affect Schedule (PANAS), explain why morning mood matters, and show you the research-backed habits I use to improve mine.
In this episode, I cover:
• Why your morning starts the night before with an early bedtime
• How witnessing the sunrise can help manage poor morning moods
• The reason I don’t use the alarm clock on my phone
• Why I exercise first thing
• How to build a grounding spiritual or reflective practice (even if you’re secular)
• Why delaying your morning coffee can improve focus and energy throughout the day
• The high-protein, tryptophan-rich foods I eat for breakfast
• Why you need to protect your most productive hours of the day
• Listener questions on staying compassionate while protecting yourself and whether anger is linked to unhappiness
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Brought to you by:
• AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe.
• The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:02) Introduction to PANAS (Positive and Negative Affect Schedule)
(06:36) How to measure your emotional baseline and manage morning mood
(08:42) Step 1: Brahma Muhurta. The case for getting up before dawn
(13:46) Why your morning starts the night before
(14:52) Step 2: Get physical
(17:54) Why morning exercise is Arthur’s go-to for managing negative affect
(21:27) Step 3: Get metaphysical
(26:50) Step 4: Coffee time. Why you should delay it
(31:30) Step 5: Eat a tryptophan-rich, protein-heavy meal
(35:40) Step 6: Get into the flow
(38:55) Q&A: How to stay compassionate while protecting yourself
(41:38) Q&A: Is there a direct link between anger and lack of happiness
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Development and validation of brief measures of positive and negative affect: The PANAS scales: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.54.6.1063
• Arthur’s PANAS quiz: https://www.arthurbrooks.com/quiz/panas
...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Most people assume getting older means getting less happy. Maybe you’ve thought it too. But the research shows otherwise. In this episode of Office Hours, I’ll show you how your later years can be some of the happiest of your life and how to make that happen.
I’ll take you inside the Harvard Study of Adult Development, the world’s longest scientific study of happiness. I’ll explain why well-being follows a U-shaped curve and why, after midlife, your trajectory depends on the “investments” you’ve made.
I’ll also share the seven habits you can start practicing today to build your own happiness portfolio so you can enjoy more satisfaction, purpose, and joy in the years to come.
In this episode, I cover:
• The biggest misconception people have about their happiness after 50
• Why life satisfaction bottoms out in midlife, then rebounds stronger than before
• The one bad habit most strongly linked to marriage dissolution
• How learning to handle life’s inevitable setbacks pays off in your future well-being
• A case for expanding your mind, reading widely, questioning assumptions, and exploring unfamiliar ideas
• Why love is the strongest predictor of happiness in old age, and why one truly close connection can matter more than many casual ones
• Listener questions on happiness and age, if happiness is relative, and how to make the most out of a long commute
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:14) The typical trajectory of happiness
(09:34) How the Harvard Study splits people into two groups in old age
(15:03) Why uncontrollable factors don’t define your future
(15:54) How to take the reins despite your genetics
(17:23) The four most powerful habits for steering your wellness in old age
(28:13) Get good at coping
(31:16) Be a lifelong learner
(35:15) Invest in your relationships
(40:45) A summary of all 7 habits (and Arthur’s #8)
(41:57) Q&A: How does what makes people happy vary across age groups?
(45:58) Q&A: Is happiness relative, or do people experience it differently?
(47:35) Q&A: How to stay happier during a long commute
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• The Harvard Study of Adult Development: https://www.adultdevelopmentstudy.org/
• Good genes are nice, but joy is better: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
• Robert Waldinger’s website: https://www.robertwaldinger.com/
• The Good Life: Lessons from the World's Longest Scientific Study of Happiness: https://www.amazon.com/Good-Life-Lessons-Scientific-Happiness/dp/198216669X
...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
What can faith teach us about happiness that science alone cannot? In this episode of Office Hours, I sit down with my friend, the actor and writer Rainn Wilson. Best known as Dwight Schrute on The Office, Rainn is also a writer and thinker who explores spirituality in his book Soul Boom and on his podcast of the same name. Together, we explore the Baháʼí faith and the lessons it offers for living a more meaningful life.
Rainn shares his journey from growing up in the faith to losing his way during the height of fame, to rediscovering purpose through recovery and spiritual practice.
In this episode, we explore:
• A case for studying religions beyond your own
• A brief history of the Baha’i faith and the core tenets that continue to guide millions of followers
• How worship in the Baha’i faith goes far beyond prayer, reaching into art, service, and more
• Why you should learn to surrender to something bigger than yourself
• How fame left Rainn emptier than ever
• Why trying to avoid suffering is a big mistake
• What is the wisest path to happiness
• And more!
—
Brought to you by:
• AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe.
—
Where to find Rainn Wilson:
• Instagram: https://www.instagram.com/rainnwilson/
• Facebook: https://www.facebook.com/rainnwilson/
• Newsletter: https://newsletter.soulboom.com/
• Podcast: https://cms.megaphone.fm/channel/soulboom
• Website: https://www.soulboom.com/
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro: Why religion offers insights social science can’t
(08:50) Introducing Rainn Wilson and the Baháʼí faith
(12:05) What TV shows sparked Rainn’s spiritual imagination
(14:25) An overview of Rainn’s book, Soul Boom
(16:50) Why the character Dwight Schrute resonated with so many people
(18:35) What led Rainn’s father to the Baháʼí faith
(20:27) How Rainn’s childhood in the Baháʼí faith shaped him
(23:04) Rainn’s journey back to his faith
(23:46) A short history of the Baha’i faith and its core teachings
(28:27) Lesson #1: Surrender to the divine will
(34:05) How to practice “letting go” without a higher power
(36:38) Lesson #2: Embrace suffering as a path to growth
(42:51) Why Rainn is grateful for hardship
(47:11) What the four idols reveal about false sources of happiness
(58:12) Lesson #3: Anchor your life to ancient universals instead of trends
(1:02:46) Arthur’s four big takeaways
(1:04:20) Rainn’s new movie
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Religion in Everyday Life: https://www.pewresearch.org/religion/2016/04/12/religion-in-everyday-life/
• Cultivating Leadership and Happiness | Arthur Brooks and His Holiness the Dalai Lama: https://www.youtube.com/watch?v=ZzAUgbfdecY
• Soul Boom: Why We Need a Spiritual Revolution: https://www.amazon.com/Soul-Boom-Need-Spiritual-Revolution-ebook/dp/B0B8YXJYGF
• Kung Fu: https://www.imdb.com/title/tt0068093/
• Star Trek: https://www.imdb.com/title/tt0060028/
• What Rainn Wilson Knows About God: https://www.theatlantic.com/ideas/archive/2023/05/divine-rainn-wilson-faith-moral-values/673891/
...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. For inquiries about sponsorship, email jordan@penname.co
Have you ever felt anxious for no clear reason, like a vague alarm going off in your mind? You’re not alone. Anxiety has become one of the fastest-growing ailments in America, affecting more than 40 million adults. Rates among young people have doubled in the past decade, and the pandemic pushed them even higher.
In this episode of Office Hours, I’m tackling the epidemic of anxiety: what it is, why it’s on the rise, and how to work with it instead of against it. Using insights from psychology, evolutionary biology, and my own research, I share how anxiety can become not just manageable, but even leveraged as a performance enhancer.
In this episode, I cover:
• The definition of anxiety as “unfocused fear” and how to recognize it in your own life
• Why anxiety has exploded among young adults and teens
• Why young women need to reduce their time spent on social media
• How anxiety functions as an evolutionary alarm system designed to keep us alive
• Practical strategies for managing your anxiety that focus on presence rather than avoidance
• How the culture of pain elimination fueled the opioid crisis and what it teaches us about pain avoidance
• Wisdom from Kierkegaard on turning your anxiety into performance-enhancing fuel
• If happiness and unhappiness can coexist
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:30) A definition of anxiety
(06:11) Statistics around the current anxiety epidemic
(07:39) Do social media and screen time contribute to anxiety?
(08:49) How to work with your anxiety
(12:13) Technique #1: The anxiety journal
(17:46) Technique #2: How NOT to treat it: Elimination
(28:26) Technique #3: Frame anxiety as an adventure
(31:46) Does modern Western culture lean too much toward self-focus?
(33:01) How do you get better at happiness and unhappiness coexisting?
—
Referenced:
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• How to Worry Less and Be Happier: https://www.theatlantic.com/ideas/archive/2024/01/worry-anxiety-management-happiness/677012/
• Anxiety: An Evolutionary Approach: https://www.sciencedirect.com/science/article/pii/S0022395620309250?
• My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind: https://www.amazon.com/My-Age-Anxiety-Dread-Search/dp/0307269876
• Trends in anxiety among adults in the United States, 2008–2018: Rapid increases among young adults: https://www.sciencedirect.com/science/article/pii/S0022395620309250?via%3Dihub
• Global Prevalence of Depressive and Anxiety Symptoms in Children and Adolescents During COVID-19: A Meta-analysis: https://www.sciencedirect.com/science/article/pii/S0022395620309250?via%3Dihub
• Teens are spending nearly 5 hours daily on social media. Here are the mental health outcomes: https://www.apa.org/monitor/2024/04/teen-social-use-mental-health
...References continued at: https://www.arthurbrooks.com/office-hours
—
Production and marketing by https://penname.co/. Production provided by www.thebluewave.net. For inquiries about sponsoring the podcast, email jordan@penname.co
Have you ever had an abusive boss, a partner who gaslit you at every turn, or a friend who always seemed to bend the truth? You might have crossed paths with someone in the Dark Triad.
On this episode of Office Hours, I’m diving into a topic that doesn’t create happiness but often destroys it: the Dark Triad personality constellation. These are the people with three characteristics: narcissism (it’s all about them), Machiavellianism (they’re willing to hurt you), and psychopathy (they feel little empathy or remorse when they do).
Drawing on behavioral science research and evolutionary psychology, I explain what makes Dark Triads tick, how to recognize them before they hurt you, and why avoiding them is essential for your well-being. I also share what to look for instead—the Light Triad, people who trust others, believe in human dignity, and leave you feeling warm and uplifted in their presence.
I discuss:
• The core traits of the Dark Triad and how they drive destructive behavior
• Which careers and environments attract dark triads and how to spot the red flags
• How Machiavellianism shows up in politics (on both sides)
• The science of emophilia and why people who fall in love too fast are Dark Triad targets
• How Dark Triads thrive on social media (and the “first-date test” that can save you heartbreak)
• The telltale behaviors that reveal a Dark Triad in work, love, and online
• The defense tactic Dark Triads use when caught in a lie
• What the Light Triad looks like
• Audience Q&A on the connection between happiness and intelligence and how to comfort aging parents
You can take my Dark Triad quiz today to find out where you fall https://www.arthurbrooks.com/quiz/dark-triad-personality-test
We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps
(00:00) Intro
(02:04) What is the Dark Triad personality type?
(06:09) How to take the Dark Triad test
(06:37) Why Dark Triads are more common than you think
(11:03) How to identify Dark Triad types
(15:24) The five things Dark Triads do in the workplace
(20:00) The five traits of Dark Triads in romantic relationships
(28:11) How the Dark Triad shows up in politics and activism
(32:11) Why social media is the perfect place for Dark Triads
(34:34) The nine red flags that reveal a Dark Triad
(37:05) DARVO: The defense Dark Triads use when caught
(38:38) The light triad: What to look for instead
(40:12) What’s the difference between joy and happiness?
(42:35) What’s the connection between intelligence and happiness?
(44:22) How do I comfort my ailing and aging parents about their imminent death?
(46:30) Wrap up
—
Referenced:
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• The Dark Triad of personality: Narcissism, Machiavellianism, and psychopathy: https://www.sciencedirect.com/science/article/abs/pii/S0092656602005056
• The Prince: https://www.amazon.com/Prince-Niccolo-Machiavelli/dp/1503017826
• Take the Dark Triad Quiz: https://www.arthurbrooks.com/quiz/dark-triad-personality-test
—
Production and marketing by https://penname.co/. Production provided by www.thebluewave.net. For inquiries about sponsoring the podcast, email jordan@penname.co