The Science of Happiness

Through poetic reflection, Yrsa Daley-Ward helps us embrace the in-between moments, reminding us that the unknown can be the very terrain where real change begins.

Settle into Stillness: Find a quiet space, get comfortable, and take a few slow breaths to arrive in the moment.

Acknowledge the Unknown: Gently notice and name any uncertainty, confusion, or emotional fog you’re feeling without needing to fix it.

Welcome the Silence: Allow the silence and stillness to be here, trusting it holds meaning even if it feels uncomfortable.

Reflect with Gentle Words: Repeat silently or write: “To love yourself through the darkness is to plant gardens at night.”

Feel Your Connection: Remember that many others are also sitting with uncertainty, and you are not alone in this experience.

Close with Compassion: Offer yourself kindness through touch or words and affirm that this pause is part of your growth.

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Today’s Happiness Break Guide:
YRSA DALEY-WARD is an award-winning poet and author of the novel, The Catch.
Learn more about Yrsa here: https://yrsadaleyward.squarespace.com/
Order her book here: https://tinyurl.com/yanw6bb5
Related Happiness Break episodes:
Using Art As Medicine Series: https://tinyurl.com/k3mneupx
Making Space For You: https://tinyurl.com/yk6nfnfv
How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev
Related Science of Happiness episodes:
How Art Heals Us: https://tinyurl.com/yc77fkzu
Our Brains on Poetry: https://tinyurl.com/y9r9dyzd
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/yckxhbja

What happens in your brain when you read or write a poem? We listen to powerful poetry from you, our listeners, and uncover the neuroscience of why it helps us feel, process, and recover.
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Today’s Happiness Break Guest:
SUSAN MAGSAMEN is a Neurology professor at John Hopkins, and author of the New York Times bestseller, Your Brain On Art: How the Arts Transform Us. 
Find Susan’s book here: https://www.yourbrainonart.com/
Related Happiness Break episodes:
Using Art As Medicine Series: https://tinyurl.com/k3mneupx
Making Space For You: https://tinyurl.com/yk6nfnfv
How To Awaken Your Creative Energy: https://tinyurl.com/4fknd8ev
Related Science of Happiness episodes:
How Art Heals Us: https://tinyurl.com/yc77fkzu
Our Brains on Poetry: https://tinyurl.com/y9r9dyzd
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/43p9jtny

From a worker-owned restaurant in Oakland to a nonprofit built on shared leadership, we explore how collective work models can help people feel heard, valued, and more invested in their work.
Summary: In this episode of The Science of Happiness, we examine how people can build cultures of care, accountability, and belonging together. Through stories from a worker-owned restaurant and insights from a leader in collective nonprofits, we share what research reveals about why collective decision-making can help teams thrive and organizations succeed.
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Today’s Guests:
NINO SERRANO AND JENABI PAREJA are the co-founders of Understory, a worker-owned and community-built restaurant in Oakland.
Learn more about Understory here: https://understoryoakland.com/
NILOUFAR KHONSARI is the co-founder of Pangea Legal Services, a nonprofit that defends immigrants facing deportation and the author of the book, Future is Collective: Effective Workplace Strategies for Building a Culture of Care. 
Read the book here: https://www.niloukhonsari.com/thebook
Related The Science of Happiness episodes:  
How to Talk to People You Disagree With: https://tinyurl.com/4cpm8m3a
When It’s Hard to Connect, Try Being Curious: https://tinyurl.com/bde6wyu7
Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf
Related Happiness Breaks:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/485y3b4y
5 Minutes of Gratitude: https://tinyurl.com/r6pkw2xx
Making Space For You: https://tinyurl.com/yk6nfnfv
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at [email protected] or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/ya9vuy4n

Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.
How To Do This Practice:

Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.

Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment.

Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward.

Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence.

Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress?

Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole.

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Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking.
Today’s Happiness Break Guide:
KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results.
Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5
Related Happiness Break episodes:
Making Space For You: https://tinyurl.com/yk6nfnfv
Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7
Who Takes Care of You: https://tinyurl.com/5xmfkf73
Related Science of Happiness episodes:
Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj
How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6
How To Show Up For Yourself: https://tinyurl.com/56ktb9xc
Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at [email protected] or use the hashtag #happinesspod.
Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/mrxa8bp8

Explore the neuroscience behind musical improvisation—and what it reveals about our natural capacity for creativity.
Summary: Creativity may be more natural than we think. Research on musicians and children improvising at the piano suggests that improvisation can quiet the brain’s inner critic while engaging networks linked to exploration, play, and reward. In this episode of The Science of Happiness, we look at the neuroscience of improvisation—and what a “beginner’s mind” can teach us about opening up creativity in everyday life.
How To Do This Practice:

Choose a simple starting point: Begin with something familiar—a simple melody, rhythm, phrase, movement, or creative prompt. It could be notes on a keyboard, a beat you tap on the table, a few lines of writing, or even a movement with your body.

Change one small thing: Experiment by altering a single element, like the speed, mood, rhythm, or key. Small changes help spark creativity without feeling overwhelming.

Let go of judgment: Remind yourself there are no mistakes in improvisation, only possibilities. If something sounds unexpected, treat it as part of the exploration rather than something to fix.

Follow your curiosity: Notice what sounds, patterns, or ideas interest you and build on them. Let each moment guide the next instead of planning too far ahead.

Treat it like play: Approach improvisation with a playful mindset, the way kids experiment and explore. The goal isn’t perfection—it’s discovery and enjoyment.

Reflect on how it felt: Afterward, take a moment to notice how the experience affected your mood or mindset. Many people find that improvising helps them feel more relaxed, creative, and open.

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Today’s Guests:
DR. KAREN CHAN BARRETT is an Assistant Professor with a joint appointment in the Institute for Health & Aging at the UCSF School of Nursing.
Learn more about Dr. Karen Chan Barrett here: https://karenchanbarrett.com/
Related The Science of Happiness episodes:  
The Science of Singing Along: https://tinyurl.com/4nbb3v76
The Science of Humming: https://tinyurl.com/4esyy6nd
How Music Can Hold and Heal Us: https://tinyurl.com/49svzn4v
Related Happiness Breaks:
Music to Inspire Kindness in Kids: https://tinyurl.com/yjk344rd
A Humming Technique to Calm Your Nerves: https://tinyurl.com/mr42rzad
A Walking Meditation: https://tinyurl.com/mwbsen7a
Tell us about your experience with this practice. Email us at [email protected] or follow on Instagram @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: https://tinyurl.com/2p9h5aap
Transcription: https://tinyurl.com/hux7v5ma