Link to Transcript: <a href="https://tinyurl.com/2r63e6tn" rel="nofollow" target="_blank">https://tinyurl.com/2r63e6tn</a>

<hr>

Episode summary:

Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy memories serve us best.

Practice:

For one week or more, spend 5-10 minutes each day writing in response to the following prompt:

Think about good memories you have from your past. Write a few paragraphs describing them and one event that you still remember to this date. Please provide as many details as possible, including who was there, so that another person reading what you wrote could understand how you felt at that time.

<hr>

Today’s guests:

Naomi Shihab Nye is a Palestinian-American poet and author. Her new book of poetry, Grace Notes, will be available May 7.

Order Grace Notes: <a href="https://tinyurl.com/st3w6n8t" rel="nofollow" target="_blank">https://tinyurl.com/st3w6n8t</a>

Check out Naomi’s children’s book about a child visiting her Palestinian grandmother, Sitti’s Secrets: <a href="https://tinyurl.com/5embjxuj" rel="nofollow" target="_blank">https://tinyurl.com/5embjxuj</a>

Follow Naomi on Instagram: <a href="https://tinyurl.com/5hddcf8k" rel="nofollow" target="_blank">https://tinyurl.com/5hddcf8k</a>

<hr>

Mauricio Delgado is a psychology professor at Rutgers University who studies social and cognitive neuroscience.

Learn more about Mauricio’s work: <a href="https://tinyurl.com/4tt7bp2d" rel="nofollow" target="_blank">https://tinyurl.com/4tt7bp2d</a>

Follow Mauricio on Twitter: <a href="https://tinyurl.com/27kvv6j7" rel="nofollow" target="_blank">https://tinyurl.com/27kvv6j7</a>

<hr>

More episodes like this one:

Why We Should Look Up at the Sky - <a href="https://tinyurl.com/4xs88sye" rel="nofollow" target="_blank">https://tinyurl.com/4xs88sye</a>

Why We Need Friends with Shared Interests - <a href="https://tinyurl.com/bdesh3he" rel="nofollow" target="_blank">https://tinyurl.com/bdesh3he</a>

Related Happiness Breaks:

A Meditation to Connect to Your Roots, With Yuria Celidwen - <a href="https://tinyurl.com/3ae3w3z3" rel="nofollow" target="_blank">https://tinyurl.com/3ae3w3z3</a>

Where Did You Come From? Guided Writing, With Lyla June - <a href="https://tinyurl.com/ytypxn5t" rel="nofollow" target="_blank">https://tinyurl.com/ytypxn5t</a>

<hr>

Tell us about your happiest childhood memories, and what they bring to you now. Email us at <a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: <a href="https://tinyurl.com/2p9h5aap" rel="nofollow" target="_blank">https://tinyurl.com/2p9h5aap</a>

<description>
 &lt;p&gt;&lt;strong&gt;Link to Transcript:&lt;/strong&gt; &lt;a href="https://tinyurl.com/2r63e6tn" rel="nofollow" target="_blank"&gt;https://tinyurl.com/2r63e6tn&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Episode summary&lt;/strong&gt;:&lt;/p&gt;

&lt;p&gt;Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy memories serve us best.&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Practice:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;For one week or more, spend 5-10 minutes each day writing in response to the following prompt:&lt;/p&gt;

&lt;p&gt;Think about good memories you have from your past. Write a few paragraphs describing them and one event that you still remember to this date. Please provide as many details as possible, including who was there, so that another person reading what you wrote could understand how you felt at that time.&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Today’s guests:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;em&gt;Naomi Shihab Nye&lt;/em&gt; is a Palestinian-American poet and author. Her new book of poetry, Grace Notes, will be available May 7.&lt;/p&gt;

&lt;p&gt;Order Grace Notes: &lt;a href="https://tinyurl.com/st3w6n8t" rel="nofollow" target="_blank"&gt;https://tinyurl.com/st3w6n8t&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Check out Naomi’s children’s book about a child visiting her Palestinian grandmother, Sitti’s Secrets: &lt;a href="https://tinyurl.com/5embjxuj" rel="nofollow" target="_blank"&gt;https://tinyurl.com/5embjxuj&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Naomi on Instagram: &lt;a href="https://tinyurl.com/5hddcf8k" rel="nofollow" target="_blank"&gt;https://tinyurl.com/5hddcf8k&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;em&gt;Mauricio Delgado&lt;/em&gt; is a psychology professor at Rutgers University who studies social and cognitive neuroscience.&lt;/p&gt;

&lt;p&gt;Learn more about Mauricio’s work: &lt;a href="https://tinyurl.com/4tt7bp2d" rel="nofollow" target="_blank"&gt;https://tinyurl.com/4tt7bp2d&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Mauricio on Twitter: &lt;a href="https://tinyurl.com/27kvv6j7" rel="nofollow" target="_blank"&gt;https://tinyurl.com/27kvv6j7&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;More episodes like this one:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Why We Should Look Up at the Sky - &lt;a href="https://tinyurl.com/4xs88sye" rel="nofollow" target="_blank"&gt;https://tinyurl.com/4xs88sye&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Why We Need Friends with Shared Interests - &lt;a href="https://tinyurl.com/bdesh3he" rel="nofollow" target="_blank"&gt;https://tinyurl.com/bdesh3he&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Related Happiness Breaks:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;A Meditation to Connect to Your Roots, With Yuria Celidwen - &lt;a href="https://tinyurl.com/3ae3w3z3" rel="nofollow" target="_blank"&gt;https://tinyurl.com/3ae3w3z3&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Where Did You Come From? Guided Writing, With Lyla June - &lt;a href="https://tinyurl.com/ytypxn5t" rel="nofollow" target="_blank"&gt;https://tinyurl.com/ytypxn5t&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Tell us about your happiest childhood memories, and what they bring to you now. Email us at &lt;a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank"&gt;happinesspod@berkeley.edu&lt;/a&gt; or use the hashtag #happinesspod.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Help us share The Science of Happiness!&lt;/p&gt;

&lt;p&gt;Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: &lt;a href="https://tinyurl.com/2p9h5aap" rel="nofollow" target="_blank"&gt;https://tinyurl.com/2p9h5aap&lt;/a&gt;&lt;/p&gt;
 </description>

Thinking about happy memories activates reward centers in our brains, and can help us feel more connected and accepted. Palestinian-American poet Naomi Shihab Nye discovers the joy-bringing power of recalling her good childhood memories. 

Link to Transcript: <a href="https://tinyurl.com/2r63e6tn" target="_blank">https://tinyurl.com/2r63e6tn</a>



Episode summary:

Whether it’s news notifications or work emails, it’s easy to feel overwhelmed by the stresses of our time every moment of every day. But what if there was something we could do to rekindle the greatest joys of our pasts? How might that shift how we feel in the present moment? Simply reflecting on happy memories has been shown in a lab to reduce stress, activate the reward center in our brain, and uplift our mood. This week, Palestinian-American poet and author Naomi Shihab Nye reminisces on happy memories from her youth and finds the practice soothes her and sparks joyfulness. We also hear from neuroscientist Mauricio Delgado about how the practice changes the way we think and feel, and which types of happy memories serve us best.

Practice:

For one week or more, spend 5-10 minutes each day writing in response to the following prompt:

Think about good memories you have from your past. Write a few paragraphs describing them and one event that you still remember to this date. Please provide as many details as possible, including who was there, so that another person reading what you wrote could understand how you felt at that time.



Today’s guests:

Naomi Shihab Nye is a Palestinian-American poet and author. Her new book of poetry, Grace Notes, will be available May 7.

Order Grace Notes: <a href="https://tinyurl.com/st3w6n8t" target="_blank">https://tinyurl.com/st3w6n8t</a>

Check out Naomi’s children’s book about a child visiting her Palestinian grandmother, Sitti’s Secrets: <a href="https://tinyurl.com/5embjxuj" target="_blank">https://tinyurl.com/5embjxuj</a>

Follow Naomi on Instagram: <a href="https://tinyurl.com/5hddcf8k" target="_blank">https://tinyurl.com/5hddcf8k</a>



Mauricio Delgado is a psychology professor at Rutgers University who studies social and cognitive neuroscience.

Learn more about Mauricio’s work: <a href="https://tinyurl.com/4tt7bp2d" target="_blank">https://tinyurl.com/4tt7bp2d</a>

Follow Mauricio on Twitter: <a href="https://tinyurl.com/27kvv6j7" target="_blank">https://tinyurl.com/27kvv6j7</a>



More episodes like this one:

Why We Should Look Up at the Sky - <a href="https://tinyurl.com/4xs88sye" target="_blank">https://tinyurl.com/4xs88sye</a>

Why We Need Friends with Shared Interests - <a href="https://tinyurl.com/bdesh3he" target="_blank">https://tinyurl.com/bdesh3he</a>

Related Happiness Breaks:

A Meditation to Connect to Your Roots, With Yuria Celidwen - <a href="https://tinyurl.com/3ae3w3z3" target="_blank">https://tinyurl.com/3ae3w3z3</a>

Where Did You Come From? Guided Writing, With Lyla June - <a href="https://tinyurl.com/ytypxn5t" target="_blank">https://tinyurl.com/ytypxn5t</a>



Tell us about your happiest childhood memories, and what they bring to you now. Email us at <a href="mailto:happinesspod@berkeley.edu" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: <a href="https://tinyurl.com/2p9h5aap" target="_blank">https://tinyurl.com/2p9h5aap</a>

Are You Remembering The Good Times?

Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris

<hr>

How to Do This Practice:

<ol>
<li>Begin walking.</li>
<li>Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.</li>
<li>See if you can notice the sensations in your leg as you take each step.</li>
<li>Continue walking this way as long as you wish.</li>
</ol>

<hr>

Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. 
 
Check out Dan’s podcast, 10% Happier: <a href="https://tinyurl.com/yaubmy7v" rel="nofollow" target="_blank"> </a><a href="https://tinyurl.com/48cxcbjm%5C" rel="nofollow" target="_blank">https://tinyurl.com/48cxcbjm\</a> 
 
Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: <a href="https://tinyurl.com/44cmjuvd" rel="nofollow" target="_blank">https://tinyurl.com/44cmjuvd</a>

Follow Dan on Twitter: <a href="https://twitter.com/danbharris" rel="nofollow" target="_blank">https://twitter.com/danbharris</a>

Follow Dan on Instagram: <a href="https://www.instagram.com/danharris/" rel="nofollow" target="_blank">https://www.instagram.com/danharris/</a>

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - <a href="https://tinyurl.com/5n8dj5v6" rel="nofollow" target="_blank">https://tinyurl.com/5n8dj5v6</a>

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - <a href="https://tinyurl.com/3zfhhpus" rel="nofollow" target="_blank">https://tinyurl.com/3zfhhpus</a>

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - <a href="https://tinyurl.com/5fkdre2v" rel="nofollow" target="_blank">https://tinyurl.com/5fkdre2v</a>

We love hearing from you! Tell us about your experiences with mindful walking. Email us at <a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Find us on Spotify: <a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank">https://tinyurl.com/6s39rzus</a>

Help us share Happiness Break! Rate us and copy and share this link: <a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank">https://tinyurl.com/6s39rzus</a>

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

<description>
 &lt;p&gt;Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;How to Do This Practice:&lt;/strong&gt;&lt;/p&gt;

&lt;ol&gt;
&lt;li&gt;&lt;p&gt;Begin walking.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;See if you can notice the sensations in your leg as you take each step.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Continue walking this way as long as you wish.&lt;/p&gt;&lt;/li&gt;
&lt;/ol&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Today’s Happiness Break host:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;em&gt;Dan Harris&lt;/em&gt; the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. &lt;br&gt;
&lt;br&gt;
Check out Dan’s podcast, 10% Happier: &lt;a href="https://tinyurl.com/yaubmy7v" rel="nofollow" target="_blank"&gt; &lt;/a&gt;&lt;a href="https://tinyurl.com/48cxcbjm%5C" rel="nofollow" target="_blank"&gt;https://tinyurl.com/48cxcbjm\&lt;/a&gt;&lt;br&gt;
&lt;br&gt;
Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: &lt;a href="https://tinyurl.com/44cmjuvd" rel="nofollow" target="_blank"&gt;https://tinyurl.com/44cmjuvd&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Dan on Twitter: &lt;a href="https://twitter.com/danbharris" rel="nofollow" target="_blank"&gt;https://twitter.com/danbharris&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Dan on Instagram: &lt;a href="https://www.instagram.com/danharris/" rel="nofollow" target="_blank"&gt;https://www.instagram.com/danharris/&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;If you enjoyed this Happiness Break, you may also like:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Moving Through Space, With Dacher Keltner - &lt;a href="https://tinyurl.com/5n8dj5v6" rel="nofollow" target="_blank"&gt;https://tinyurl.com/5n8dj5v6&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Check out these episodes of The Science of Happiness about walking and mind-body awareness.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - &lt;a href="https://tinyurl.com/3zfhhpus" rel="nofollow" target="_blank"&gt;https://tinyurl.com/3zfhhpus&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - &lt;a href="https://tinyurl.com/5fkdre2v" rel="nofollow" target="_blank"&gt;https://tinyurl.com/5fkdre2v&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;We love hearing from you! Tell us about your experiences with mindful walking. Email us at &lt;a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank"&gt;happinesspod@berkeley.edu&lt;/a&gt; or use the hashtag #happinesspod.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Find us on Spotify: &lt;a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank"&gt;https://tinyurl.com/6s39rzus&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Help us share Happiness Break!&lt;/strong&gt; Rate us and copy and share this link: &lt;a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank"&gt;https://tinyurl.com/6s39rzus&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.&lt;/strong&gt; &lt;/p&gt;
 </description>

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris. 

Happiness Break: April 18, 2024 A walking meditation led by 10% Happier Host Dan Harris



How to Do This Practice:


Begin walking.
Bring your awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you notice around you.
See if you can notice the sensations in your leg as you take each step.
Continue walking this way as long as you wish.




Today’s Happiness Break host:

Dan Harris the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. 

Check out Dan’s podcast, 10% Happier: <a href="https://tinyurl.com/yaubmy7v" target="_blank"> </a><a href="https://tinyurl.com/48cxcbjm%5C" target="_blank">https://tinyurl.com/48cxcbjm\</a>

Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: <a href="https://tinyurl.com/44cmjuvd" target="_blank">https://tinyurl.com/44cmjuvd</a>

Follow Dan on Twitter: <a href="https://twitter.com/danbharris" target="_blank">https://twitter.com/danbharris</a>

Follow Dan on Instagram: <a href="https://www.instagram.com/danharris/" target="_blank">https://www.instagram.com/danharris/</a>

If you enjoyed this Happiness Break, you may also like:

Moving Through Space, With Dacher Keltner - <a href="https://tinyurl.com/5n8dj5v6" target="_blank">https://tinyurl.com/5n8dj5v6</a>

Check out these episodes of The Science of Happiness about walking and mind-body awareness.

How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - <a href="https://tinyurl.com/3zfhhpus" target="_blank">https://tinyurl.com/3zfhhpus</a>

How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - <a href="https://tinyurl.com/5fkdre2v" target="_blank">https://tinyurl.com/5fkdre2v</a>

We love hearing from you! Tell us about your experiences with mindful walking. Email us at <a href="mailto:happinesspod@berkeley.edu" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Find us on Spotify: <a href="https://tinyurl.com/6s39rzus" target="_blank">https://tinyurl.com/6s39rzus</a>

Help us share Happiness Break! Rate us and copy and share this link: <a href="https://tinyurl.com/6s39rzus" target="_blank">https://tinyurl.com/6s39rzus</a>

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: A Walking Meditation with Dan Harris of 10% Happier 

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Link to episode transcript: <a href="https://tinyurl.com/4ky325rs" rel="nofollow" target="_blank">https://tinyurl.com/4ky325rs</a>

<hr>

Episode summary:

When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.

Practice:

<ol>
<li>Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.</li>
<li>Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.</li>
<li>Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.</li>
<li>Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?</li>
</ol>

<hr>

Learn more about this practice at Greater Good In Action:

<a href="https://ggia.berkeley.edu/practice/job_crafting" rel="nofollow" target="_blank">https://ggia.berkeley.edu/practice/job_crafting</a>

<hr>

Today’s guests:

Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”

Read Susan’s book: <a href="https://pod.link/sleep-with-me" rel="nofollow" target="_blank">https://pod.link/sleep-with-me</a>

Learn more about Susan’s life and work: <a href="https://tinyurl.com/j3pcjn6r" rel="nofollow" target="_blank">https://tinyurl.com/j3pcjn6r</a>

<hr>

Maria Tims is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.

Learn more about her work: <a href="https://tinyurl.com/mtp7tpy3" rel="nofollow" target="_blank">https://tinyurl.com/mtp7tpy3</a>

<hr>

Resources from The Greater Good Science Center:

How to Make Life More Meaningful (The Science of Happiness Podcast) <a href="https://tinyurl.com/39pth57f" rel="nofollow" target="_blank">https://tinyurl.com/39pth57f</a>

How to Be More Engaged at Work: <a href="https://tinyurl.com/2s3t5x2c" rel="nofollow" target="_blank">https://tinyurl.com/2s3t5x2c</a>

How Oxytocin Can Make Your Job More Meaningful: <a href="https://tinyurl.com/mrx8458h" rel="nofollow" target="_blank">https://tinyurl.com/mrx8458h</a>

Four Keys to a Healthy Workplace Hierarchy: <a href="https://tinyurl.com/788m6tme" rel="nofollow" target="_blank">https://tinyurl.com/788m6tme</a>

<hr>

More Resources for Improving the Job You Have:

HBR - What Job Crafting Looks Like: <a href="https://tinyurl.com/453yamac" rel="nofollow" target="_blank">https://tinyurl.com/453yamac</a>

LSE - Can workers really craft their own happiness in the job? <a href="https://tinyurl.com/yjavhda9" rel="nofollow" target="_blank">https://tinyurl.com/yjavhda9</a>

TED - The Power of Personalising Our Work: <a href="https://tinyurl.com/4cvznn8v" rel="nofollow" target="_blank">https://tinyurl.com/4cvznn8v</a>

<hr>

Tell us about your experiences finding meaning in your day-to-day tasks. Email us at <a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review and share this link with someone who might like the show: <a href="https://tinyurl.com/2p9h5aap" rel="nofollow" target="_blank">https://tinyurl.com/2p9h5aap</a>

<description>
 &lt;p&gt;Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Link to episode transcript: &lt;a href="https://tinyurl.com/4ky325rs" rel="nofollow" target="_blank"&gt;https://tinyurl.com/4ky325rs&lt;/a&gt;&lt;/strong&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Episode summary&lt;/strong&gt;:&lt;/p&gt;

&lt;p&gt;When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Practice:&lt;/strong&gt;&lt;/p&gt;

&lt;ol&gt;
&lt;li&gt;&lt;p&gt;Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?&lt;/p&gt;&lt;/li&gt;
&lt;/ol&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Learn more about this practice at Greater Good In Action:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;a href="https://ggia.berkeley.edu/practice/job_crafting" rel="nofollow" target="_blank"&gt;https://ggia.berkeley.edu/practice/job_crafting&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Today’s guests:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;em&gt;Susan Glass&lt;/em&gt; is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”&lt;/p&gt;

&lt;p&gt;Read Susan’s book: &lt;a href="https://pod.link/sleep-with-me" rel="nofollow" target="_blank"&gt;https://pod.link/sleep-with-me&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Learn more about Susan’s life and work: &lt;a href="https://tinyurl.com/j3pcjn6r" rel="nofollow" target="_blank"&gt;https://tinyurl.com/j3pcjn6r&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;em&gt;Maria Tims&lt;/em&gt; is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.&lt;/p&gt;

&lt;p&gt;Learn more about her work: &lt;a href="https://tinyurl.com/mtp7tpy3" rel="nofollow" target="_blank"&gt;https://tinyurl.com/mtp7tpy3&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Resources from The Greater Good Science Center:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;How to Make Life More Meaningful (The Science of Happiness Podcast) &lt;a href="https://tinyurl.com/39pth57f" rel="nofollow" target="_blank"&gt;https://tinyurl.com/39pth57f&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How to Be More Engaged at Work: &lt;a href="https://tinyurl.com/2s3t5x2c" rel="nofollow" target="_blank"&gt;https://tinyurl.com/2s3t5x2c&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How Oxytocin Can Make Your Job More Meaningful: &lt;a href="https://tinyurl.com/mrx8458h" rel="nofollow" target="_blank"&gt;https://tinyurl.com/mrx8458h&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Four Keys to a Healthy Workplace Hierarchy: &lt;a href="https://tinyurl.com/788m6tme" rel="nofollow" target="_blank"&gt;https://tinyurl.com/788m6tme&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;More Resources for Improving the Job You Have:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;HBR - What Job Crafting Looks Like: &lt;a href="https://tinyurl.com/453yamac" rel="nofollow" target="_blank"&gt;https://tinyurl.com/453yamac&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;LSE - Can workers really craft their own happiness in the job? &lt;a href="https://tinyurl.com/yjavhda9" rel="nofollow" target="_blank"&gt;https://tinyurl.com/yjavhda9&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;TED - The Power of Personalising Our Work: &lt;a href="https://tinyurl.com/4cvznn8v" rel="nofollow" target="_blank"&gt;https://tinyurl.com/4cvznn8v&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Tell us about your experiences finding meaning in your day-to-day tasks. Email us at &lt;a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank"&gt;happinesspod@berkeley.edu&lt;/a&gt; or use the hashtag #happinesspod.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Help us share The Science of Happiness!&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Leave us a 5-star review and share this link with someone who might like the show: &lt;a href="https://tinyurl.com/2p9h5aap" rel="nofollow" target="_blank"&gt;https://tinyurl.com/2p9h5aap&lt;/a&gt;&lt;/p&gt;
 </description>

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Finding ways to bend tasks toward your strengths and passions can make you happier, more productive and find more meaning in your life — no matter your job.

Link to episode transcript: <a href="https://tinyurl.com/4ky325rs" target="_blank">https://tinyurl.com/4ky325rs</a>



Episode summary:

When the poet and former professor Susan Glass first retired, she stacked her days with so many volunteer gigs and passion projects, she felt like she was working harder than ever before. Now, she wants to prioritize living a life of meaning and enjoyment. Susan tried a lab-tested practice called Job Crafting, where you take stock of the tasks that fill your day, how much time and energy they require, what really lights you up, and what changes you can make to better align your efforts at work (or in your free time) with your genuine strengths and passions. Then we hear from researcher Maria Tims about how Job Crafting doesn’t just benefit your own well-being and help to guard against burnout, it can also boost your whole team’s productivity and morale.

Practice:


Create a “before” sketch: List all your regular tasks, and note each one as low, medium, or high in terms of the time and energy you actually devote to them.
Reflect on and write down what motivates you, what your strengths are, and what you’re passionate about.
Create a more ideal (but still realistic) "after" diagram, shifting draining tasks from “high” to “low” or “medium” if possible, and boosting energizing and enjoyable tasks where you can.
Create an action plan: What are some concrete changes that are in your power to make? Are there places where you need to ask for the support of a colleague or supervisor to make a change?




Learn more about this practice at Greater Good In Action:

<a href="https://ggia.berkeley.edu/practice/job_crafting" target="_blank">https://ggia.berkeley.edu/practice/job_crafting</a>



Today’s guests:

Susan Glass is a retired English professor and visually impaired, Bay Area-based poet. She’s the author of the poetry book “The Wild Language of Deer.”

Read Susan’s book: <a href="https://pod.link/sleep-with-me" target="_blank">https://pod.link/sleep-with-me</a>

Learn more about Susan’s life and work: <a href="https://tinyurl.com/j3pcjn6r" target="_blank">https://tinyurl.com/j3pcjn6r</a>



Maria Tims is a professor of Management and Organization at the University of Amsterdam School of Business and Economics.

Learn more about her work: <a href="https://tinyurl.com/mtp7tpy3" target="_blank">https://tinyurl.com/mtp7tpy3</a>



Resources from The Greater Good Science Center:

How to Make Life More Meaningful (The Science of Happiness Podcast) <a href="https://tinyurl.com/39pth57f" target="_blank">https://tinyurl.com/39pth57f</a>

How to Be More Engaged at Work: <a href="https://tinyurl.com/2s3t5x2c" target="_blank">https://tinyurl.com/2s3t5x2c</a>

How Oxytocin Can Make Your Job More Meaningful: <a href="https://tinyurl.com/mrx8458h" target="_blank">https://tinyurl.com/mrx8458h</a>

Four Keys to a Healthy Workplace Hierarchy: <a href="https://tinyurl.com/788m6tme" target="_blank">https://tinyurl.com/788m6tme</a>



More Resources for Improving the Job You Have:

HBR - What Job Crafting Looks Like: <a href="https://tinyurl.com/453yamac" target="_blank">https://tinyurl.com/453yamac</a>

LSE - Can workers really craft their own happiness in the job? <a href="https://tinyurl.com/yjavhda9" target="_blank">https://tinyurl.com/yjavhda9</a>

TED - The Power of Personalising Our Work: <a href="https://tinyurl.com/4cvznn8v" target="_blank">https://tinyurl.com/4cvznn8v</a>



Tell us about your experiences finding meaning in your day-to-day tasks. Email us at <a href="mailto:happinesspod@berkeley.edu" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Leave us a 5-star review and share this link with someone who might like the show: <a href="https://tinyurl.com/2p9h5aap" target="_blank">https://tinyurl.com/2p9h5aap</a>

How To Make Work More Satisfying

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Link to episode transcript: <a href="https://tinyurl.com/n6hm5yhz" rel="nofollow" target="_blank">https://tinyurl.com/n6hm5yhz</a>

How to Do This Practice:

<ol>
<li>Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,</li>
<li>Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion. </li>
<li>Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body. </li>
<li>Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.</li>
<li>Consider shaking hands with the emotion the next time it arises in your daily life.</li>
</ol>

Today’s Happiness Break host:

Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: <a href="https://tinyurl.com/2vhuarh8" rel="nofollow" target="_blank">https://tinyurl.com/2vhuarh8</a>

Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: <a href="https://tinyurl.com/5n95m7yx" rel="nofollow" target="_blank">https://tinyurl.com/5n95m7yx</a>

Explore Eve’s Project, The Atlas of Emotions: <a href="https://tinyurl.com/mt75ytm3" rel="nofollow" target="_blank">https://tinyurl.com/mt75ytm3</a>

Follow Eve on Facebook: <a href="https://tinyurl.com/3txahape" rel="nofollow" target="_blank">https://tinyurl.com/3txahape</a>

More resources from The Greater Good Science Center:

How to Regulate Your Emotions Without Suppressing Them: <a href="https://tinyurl.com/4x29denx" rel="nofollow" target="_blank">https://tinyurl.com/4x29denx</a>

What to Do When You Feel Stuck in Negative Emotions: <a href="https://tinyurl.com/mwczxfya" rel="nofollow" target="_blank">https://tinyurl.com/mwczxfya</a>

How to Turn Your Brain from Anger to Compassion: <a href="https://tinyurl.com/57upkcfa" rel="nofollow" target="_blank">https://tinyurl.com/57upkcfa</a>

How to Overcome Destructive Anger: <a href="https://tinyurl.com/49zu6whw" rel="nofollow" target="_blank">https://tinyurl.com/49zu6whw</a>

We love hearing from you! How do you manage your emotions? Email us at <a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Find us on Spotify: <a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank">https://tinyurl.com/6s39rzus</a>

Help us share Happiness Break! Rate us and copy and share this link: <a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank">https://tinyurl.com/6s39rzus</a>

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

<description>
 &lt;p&gt;&lt;strong&gt;Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Link to episode transcript: &lt;a href="https://tinyurl.com/n6hm5yhz" rel="nofollow" target="_blank"&gt;https://tinyurl.com/n6hm5yhz&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How to Do This Practice:&lt;/p&gt;

&lt;ol&gt;
&lt;li&gt;&lt;p&gt;Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion. &lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body. &lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.&lt;/p&gt;&lt;/li&gt;
&lt;li&gt;&lt;p&gt;Consider shaking hands with the emotion the next time it arises in your daily life.&lt;/p&gt;&lt;/li&gt;
&lt;/ol&gt;

&lt;p&gt;Today’s Happiness Break host:&lt;/p&gt;

&lt;p&gt;&lt;em&gt;Eve Ekman&lt;/em&gt; is a contemplative social scientist and meditation teacher from San Francisco, California.&lt;/p&gt;

&lt;p&gt;Learn more about Eve’s work: &lt;a href="https://tinyurl.com/2vhuarh8" rel="nofollow" target="_blank"&gt;https://tinyurl.com/2vhuarh8&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: &lt;a href="https://tinyurl.com/5n95m7yx" rel="nofollow" target="_blank"&gt;https://tinyurl.com/5n95m7yx&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Explore Eve’s Project, The Atlas of Emotions: &lt;a href="https://tinyurl.com/mt75ytm3" rel="nofollow" target="_blank"&gt;https://tinyurl.com/mt75ytm3&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Eve on Facebook: &lt;a href="https://tinyurl.com/3txahape" rel="nofollow" target="_blank"&gt;https://tinyurl.com/3txahape&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;More resources from The Greater Good Science Center:&lt;/p&gt;

&lt;p&gt;How to Regulate Your Emotions Without Suppressing Them: &lt;a href="https://tinyurl.com/4x29denx" rel="nofollow" target="_blank"&gt;https://tinyurl.com/4x29denx&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;What to Do When You Feel Stuck in Negative Emotions: &lt;a href="https://tinyurl.com/mwczxfya" rel="nofollow" target="_blank"&gt;https://tinyurl.com/mwczxfya&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How to Turn Your Brain from Anger to Compassion: &lt;a href="https://tinyurl.com/57upkcfa" rel="nofollow" target="_blank"&gt;https://tinyurl.com/57upkcfa&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;How to Overcome Destructive Anger: &lt;a href="https://tinyurl.com/49zu6whw" rel="nofollow" target="_blank"&gt;https://tinyurl.com/49zu6whw&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;We love hearing from you! How do you manage your emotions? Email us at &lt;a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank"&gt;happinesspod@berkeley.edu&lt;/a&gt; or use the hashtag #happinesspod.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Find us on Spotify: &lt;a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank"&gt;https://tinyurl.com/6s39rzus&lt;/a&gt;&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Help us share Happiness Break!&lt;/strong&gt; Rate us and copy and share this link: &lt;a href="https://tinyurl.com/6s39rzus" rel="nofollow" target="_blank"&gt;https://tinyurl.com/6s39rzus&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.&lt;/strong&gt;&lt;/p&gt;
 </description>

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Accepting difficult feelings like anger or irritation can help us keep our cool, feel better overall, and find calm on the other side.

Link to episode transcript: <a href="https://tinyurl.com/n6hm5yhz" target="_blank">https://tinyurl.com/n6hm5yhz</a>

How to Do This Practice:


Begin the practice by settling your mind and body. Notice your breath and any sensations that arise in your body,
Shift your attention away from your body, recalling an instance where you felt mildly irritated or frustrated. Give yourself a few moments to fully feel this emotion. 
Notice any physical sensations that arise. Then, release that memory, refocusing your attention on the body. 
Allow these sensations to shift and move, giving them the space to change and observing them with a sense of curiosity and kindness.
Consider shaking hands with the emotion the next time it arises in your daily life.


Today’s Happiness Break host:

Eve Ekman is a contemplative social scientist and meditation teacher from San Francisco, California.

Learn more about Eve’s work: <a href="https://tinyurl.com/2vhuarh8" target="_blank">https://tinyurl.com/2vhuarh8</a>

Find out about Eve’s Emotional trainings with Cultivating Emotional Balance: <a href="https://tinyurl.com/5n95m7yx" target="_blank">https://tinyurl.com/5n95m7yx</a>

Explore Eve’s Project, The Atlas of Emotions: <a href="https://tinyurl.com/mt75ytm3" target="_blank">https://tinyurl.com/mt75ytm3</a>

Follow Eve on Facebook: <a href="https://tinyurl.com/3txahape" target="_blank">https://tinyurl.com/3txahape</a>

More resources from The Greater Good Science Center:

How to Regulate Your Emotions Without Suppressing Them: <a href="https://tinyurl.com/4x29denx" target="_blank">https://tinyurl.com/4x29denx</a>

What to Do When You Feel Stuck in Negative Emotions: <a href="https://tinyurl.com/mwczxfya" target="_blank">https://tinyurl.com/mwczxfya</a>

How to Turn Your Brain from Anger to Compassion: <a href="https://tinyurl.com/57upkcfa" target="_blank">https://tinyurl.com/57upkcfa</a>

How to Overcome Destructive Anger: <a href="https://tinyurl.com/49zu6whw" target="_blank">https://tinyurl.com/49zu6whw</a>

We love hearing from you! How do you manage your emotions? Email us at <a href="mailto:happinesspod@berkeley.edu" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Find us on Spotify: <a href="https://tinyurl.com/6s39rzus" target="_blank">https://tinyurl.com/6s39rzus</a>

Help us share Happiness Break! Rate us and copy and share this link: <a href="https://tinyurl.com/6s39rzus" target="_blank">https://tinyurl.com/6s39rzus</a>

We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout — we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more — what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day.

Happiness Break: A Meditation To Move Through Anger, With Eve Ekman

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.

Link to episode transcript: <a href="https://tinyurl.com/w2a9a42p" rel="nofollow" target="_blank">https://tinyurl.com/w2a9a42p</a>

<hr>

Episode summary:

Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.

<hr>

Today’s guests:

Jo Anna Dossett is an Oklahoma State Senator.

Learn about Jo Anna Dossett: <a href="https://tinyurl.com/muxw7yvz" rel="nofollow" target="_blank">https://tinyurl.com/muxw7yvz</a>

Follow Jo Anna Dossett on Twitter: <a href="https://twitter.com/dossett4ok" rel="nofollow" target="_blank">https://twitter.com/dossett4ok</a>

Follow Jo Anna Dossett on Instagram: <a href="https://tinyurl.com/293n98fc" rel="nofollow" target="_blank">https://tinyurl.com/293n98fc</a>

Follow Jo Anna Dossett on Facebook: <a href="https://tinyurl.com/yc3mszhx" rel="nofollow" target="_blank">https://tinyurl.com/yc3mszhx</a>

<hr>

Lilliana Mason is a political science professor at Johns Hopkins University.

Learn about Lilliana Mason’s work: <a href="https://tinyurl.com/w2hy6fhk" rel="nofollow" target="_blank">https://tinyurl.com/w2hy6fhk</a>

Follow Lilliana Mason on Twitter:<a href="https://tinyurl.com/29sumyxb" rel="nofollow" target="_blank"> https://tinyurl.com/29sumyxb</a>

<hr>

Resources from The Greater Good Science Center:

Eight Keys to Bridging Our Differences:<a href="https://tinyurl.com/45ntehyp" rel="nofollow" target="_blank"> https://tinyurl.com/45ntehyp</a>

Four Lessons From Mediators for Bridging Differences: <a href="https://tinyurl.com/bdhf68te" rel="nofollow" target="_blank">https://tinyurl.com/bdhf68te</a>

What Will It Take to Bridge Our Differences? <a href="https://tinyurl.com/3sua8uz5" rel="nofollow" target="_blank">https://tinyurl.com/3sua8uz5</a>

Six Techniques to Help You Bridge Differences: <a href="https://tinyurl.com/ypsbycf4" rel="nofollow" target="_blank">https://tinyurl.com/ypsbycf4</a>

15 Practices to Help Kids Bridge Differences: <a href="https://tinyurl.com/mvw4s649" rel="nofollow" target="_blank">https://tinyurl.com/mvw4s649</a>

<hr>

More Resources on Bridging Differences

TIME - How Americans Can Tackle Political Division Together:<a href="https://tinyurl.com/3phj6y7j" rel="nofollow" target="_blank"> https://tinyurl.com/3phj6y7j</a>

APA - Healing the political divide: <a href="https://tinyurl.com/38kzvm5k" rel="nofollow" target="_blank">https://tinyurl.com/38kzvm5k</a>

BBC - Crossing Divides: What the research tells us: <a href="https://tinyurl.com/yahmwdth" rel="nofollow" target="_blank">https://tinyurl.com/yahmwdth</a>

Stanford - How to Bridge Political Divides: <a href="https://tinyurl.com/yc7ha55p" rel="nofollow" target="_blank">https://tinyurl.com/yc7ha55p</a>

<hr>

Tell us about your experiences and struggles bridging differences. Email us at <a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: <a href="https://tinyurl.com/d3mc7e6t" rel="nofollow" target="_blank">https://tinyurl.com/d3mc7e6t</a>

<description>
 &lt;p&gt;We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Link to episode transcript: &lt;a href="https://tinyurl.com/w2a9a42p" rel="nofollow" target="_blank"&gt;https://tinyurl.com/w2a9a42p&lt;/a&gt;&lt;/strong&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Episode summary&lt;/strong&gt;:&lt;/p&gt;

&lt;p&gt;Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Today’s guests:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;em&gt;Jo Anna Dossett is an Oklahoma State Senator.&lt;/em&gt;&lt;/p&gt;

&lt;p&gt;Learn about Jo Anna Dossett: &lt;a href="https://tinyurl.com/muxw7yvz" rel="nofollow" target="_blank"&gt;https://tinyurl.com/muxw7yvz&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Jo Anna Dossett on Twitter: &lt;a href="https://twitter.com/dossett4ok" rel="nofollow" target="_blank"&gt;https://twitter.com/dossett4ok&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Jo Anna Dossett on Instagram: &lt;a href="https://tinyurl.com/293n98fc" rel="nofollow" target="_blank"&gt;https://tinyurl.com/293n98fc&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Jo Anna Dossett on Facebook: &lt;a href="https://tinyurl.com/yc3mszhx" rel="nofollow" target="_blank"&gt;https://tinyurl.com/yc3mszhx&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;&lt;em&gt;Lilliana Mason&lt;/em&gt;&lt;/strong&gt; &lt;strong&gt;is a political science professor at Johns Hopkins University.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Learn about Lilliana Mason’s work: &lt;a href="https://tinyurl.com/w2hy6fhk" rel="nofollow" target="_blank"&gt;https://tinyurl.com/w2hy6fhk&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Follow Lilliana Mason on Twitter:&lt;a href="https://tinyurl.com/29sumyxb" rel="nofollow" target="_blank"&gt; https://tinyurl.com/29sumyxb&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Resources from The Greater Good Science Center:&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;Eight Keys to Bridging Our Differences:&lt;a href="https://tinyurl.com/45ntehyp" rel="nofollow" target="_blank"&gt; https://tinyurl.com/45ntehyp&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Four Lessons From Mediators for Bridging Differences: &lt;a href="https://tinyurl.com/bdhf68te" rel="nofollow" target="_blank"&gt;https://tinyurl.com/bdhf68te&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;What Will It Take to Bridge Our Differences? &lt;a href="https://tinyurl.com/3sua8uz5" rel="nofollow" target="_blank"&gt;https://tinyurl.com/3sua8uz5&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Six Techniques to Help You Bridge Differences: &lt;a href="https://tinyurl.com/ypsbycf4" rel="nofollow" target="_blank"&gt;https://tinyurl.com/ypsbycf4&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;15 Practices to Help Kids Bridge Differences: &lt;a href="https://tinyurl.com/mvw4s649" rel="nofollow" target="_blank"&gt;https://tinyurl.com/mvw4s649&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;More Resources on Bridging Differences&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;TIME - How Americans Can Tackle Political Division Together:&lt;a href="https://tinyurl.com/3phj6y7j" rel="nofollow" target="_blank"&gt; https://tinyurl.com/3phj6y7j&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;APA - Healing the political divide: &lt;a href="https://tinyurl.com/38kzvm5k" rel="nofollow" target="_blank"&gt;https://tinyurl.com/38kzvm5k&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;BBC - Crossing Divides: What the research tells us: &lt;a href="https://tinyurl.com/yahmwdth" rel="nofollow" target="_blank"&gt;https://tinyurl.com/yahmwdth&lt;/a&gt;&lt;/p&gt;

&lt;p&gt;Stanford - How to Bridge Political Divides: &lt;a href="https://tinyurl.com/yc7ha55p" rel="nofollow" target="_blank"&gt;https://tinyurl.com/yc7ha55p&lt;/a&gt;&lt;/p&gt;

&lt;hr&gt;

&lt;p&gt;&lt;strong&gt;Tell us about your experiences and struggles bridging differences. Email us at &lt;a href="mailto:happinesspod@berkeley.edu" rel="nofollow" target="_blank"&gt;happinesspod@berkeley.edu&lt;/a&gt; or use the hashtag #happinesspod.&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Help us share The Science of Happiness!&lt;/strong&gt;&lt;/p&gt;

&lt;p&gt;&lt;strong&gt;Rate us on Spotify and share this link with someone who might like the show: &lt;a href="https://tinyurl.com/d3mc7e6t" rel="nofollow" target="_blank"&gt;https://tinyurl.com/d3mc7e6t&lt;/a&gt;&lt;/strong&gt;&lt;/p&gt;
 </description>

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.

We learn techniques for working across the aisle without compromising our values from a Democratic politician in one of the most conservative states, Oklahoma.

Link to episode transcript: <a href="https://tinyurl.com/w2a9a42p" target="_blank">https://tinyurl.com/w2a9a42p</a>



Episode summary:

Trying to have a conversation with someone who has an opposing view can be exhausting. This week, we explore what it means to have productive discussions when we disagree. Democratic Oklahoma State Senator Jo Anna Dossett recounts her experience bridging political divides with Republican senators in her state with  active listening and self-compassion. Later, we hear from political science professor Lilliana Mason about the blurred line between personal and political identities, and how connecting with individuals on an emotional and social level can lead to more fruitful discussions than just focusing on facts.



Today’s guests:

Jo Anna Dossett is an Oklahoma State Senator.

Learn about Jo Anna Dossett: <a href="https://tinyurl.com/muxw7yvz" target="_blank">https://tinyurl.com/muxw7yvz</a>

Follow Jo Anna Dossett on Twitter: <a href="https://twitter.com/dossett4ok" target="_blank">https://twitter.com/dossett4ok</a>

Follow Jo Anna Dossett on Instagram: <a href="https://tinyurl.com/293n98fc" target="_blank">https://tinyurl.com/293n98fc</a>

Follow Jo Anna Dossett on Facebook: <a href="https://tinyurl.com/yc3mszhx" target="_blank">https://tinyurl.com/yc3mszhx</a>



Lilliana Mason is a political science professor at Johns Hopkins University.

Learn about Lilliana Mason’s work: <a href="https://tinyurl.com/w2hy6fhk" target="_blank">https://tinyurl.com/w2hy6fhk</a>

Follow Lilliana Mason on Twitter:<a href="https://tinyurl.com/29sumyxb" target="_blank"> https://tinyurl.com/29sumyxb</a>



Resources from The Greater Good Science Center:

Eight Keys to Bridging Our Differences:<a href="https://tinyurl.com/45ntehyp" target="_blank"> https://tinyurl.com/45ntehyp</a>

Four Lessons From Mediators for Bridging Differences: <a href="https://tinyurl.com/bdhf68te" target="_blank">https://tinyurl.com/bdhf68te</a>

What Will It Take to Bridge Our Differences? <a href="https://tinyurl.com/3sua8uz5" target="_blank">https://tinyurl.com/3sua8uz5</a>

Six Techniques to Help You Bridge Differences: <a href="https://tinyurl.com/ypsbycf4" target="_blank">https://tinyurl.com/ypsbycf4</a>

15 Practices to Help Kids Bridge Differences: <a href="https://tinyurl.com/mvw4s649" target="_blank">https://tinyurl.com/mvw4s649</a>



More Resources on Bridging Differences

TIME - How Americans Can Tackle Political Division Together:<a href="https://tinyurl.com/3phj6y7j" target="_blank"> https://tinyurl.com/3phj6y7j</a>

APA - Healing the political divide: <a href="https://tinyurl.com/38kzvm5k" target="_blank">https://tinyurl.com/38kzvm5k</a>

BBC - Crossing Divides: What the research tells us: <a href="https://tinyurl.com/yahmwdth" target="_blank">https://tinyurl.com/yahmwdth</a>

Stanford - How to Bridge Political Divides: <a href="https://tinyurl.com/yc7ha55p" target="_blank">https://tinyurl.com/yc7ha55p</a>



Tell us about your experiences and struggles bridging differences. Email us at <a href="mailto:happinesspod@berkeley.edu" target="_blank">happinesspod@berkeley.edu</a> or use the hashtag #happinesspod.

Help us share The Science of Happiness!

Rate us on Spotify and share this link with someone who might like the show: <a href="https://tinyurl.com/d3mc7e6t" target="_blank">https://tinyurl.com/d3mc7e6t</a>

How To Talk To People You Disagree With

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning psychologist Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.

The Science of Happiness

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