Release Date-11/14/2022
Podcast Duration- 2:23:44
A summary by Brandon Johnson, DC
5 Key Takeaways
Pursue both natural and synthetic happiness
Be focused and self encouraging
Presence is the link between natural and synthetic happiness
Meditate to increase focus and improve sleep
Build the ability to focus and be present in the moment
Dr. Huberman begins this podcast by talking about happiness and how it is often the most sought after aspect in human life.
What is happiness and what does it mean?
Operational definition of happiness
Uses language like the words happiness, joy, pleasure, delight
Not good at actually describing emotion
Happiness is subjective and cannot be calibrated
Scientific definition (the way Huberman understands happiness)
A brain state that affects the mind and body
Represented by certain levels of neurotransmitters and neuromodulators released in the brain.
Neurotransmitter/modulator
Chemical substances released in the brain/nervous system that play pivotal roles on mood and other major functions
Two types of Happiness
Huberman emphasis the idea to pursue both types of happiness
Theme 1: Natural happiness
We expect to have joy by receiving or accomplishing things
Examples: complete a degree, find a relationship, reach an income goal, kids getting toys
Theme 2: Synthesized happiness
Not just imagining happiness
Grounded in dopamine rewards
At least as powerful as natural
Takes effort to achieve
Requires that certain environmental settings are met
Visual and environmental cues
Examples:
Jaws soundtrack creates unease or nervous
Anticipation
Disney soundtrack can induce happiness
Two components of Happiness
Meaning and connection
How much gravity does our social interactions or behaviors carry for us?
Performance and Resources
Income that covers cost of living and some buffer (extra money in case of emergency)
Relative to each individual
Financial buffer decreases anxiety
Hard work that leads to desired results
Understanding the Brain Chemistry of Happiness
No way to accurately measure neurochemicals of happiness
Neurotransmitters and modulators are present in a cocktail
There is not one specific thing that creates a desired mental state
Dopamine and Serotonin are correlated with happiness
People with high levels seem to be happier
Low levels can equate to depression
Excessively high levels can lead to mania
People with depression are treated with SSRI (selective serotonin reuptake inhibitors)
Increases levels of dopamine and serotonin
After explaining what happiness actually is, Dr. Huberman goes on to say that there is a great deal of contradiction in happiness research. He believes that there are tools to create happiness and that one must “access the algorithms that enable it.”
Tools to create happiness
Quality social connection: not always deep or meaningful conversation or shared experiences
Romantic
Friendship
Daily interaction with coworkers
Deep sleep
Quality nutrition
Quality social interaction
Purposeful work paid or unpaid
Daily exercise
Increase state of wellbeing
Try to control living and work environment
Add plants, pets, music, etc.
Take happiness inventory
What are you grateful for?
Giving gratitude to others
Higher happiness value when the person receiving will benefit greatly from the gift/service
Prosocial spending
Giving money to causes that you are passionate about higher prosocial spending (relative to income) is directly
Associated with increased happiness
Personal spending was not related to an increase in overall happiness
Employees who opted to give a higher percentage of their bonus to prosocial spending resulted in more happiness even more than receiving a larger bonus
Studies on happiness
Harvard Happiness Project
Began in 1938
Longest study on happiness
Older people have the ability to compare happiness from one age to another
Key findings:
Income doesn’t seem to correlate to happiness as long as basic needs are met
Huberman states that money can’t buy happiness but it can buffer stress
People feel sad on birthdays
Relate age to accomplishments relative to peers
People who make money quickly or receive inheritance report more immediate happiness but experience decreased happiness after time.
30% of people experience seasonal depression
Lack of sunlight
Anticipation of success sometimes offers more dopamine release than actually obtaining it
Happiness along lifespan-Huberman makes it clear that this does not apply to everyone
U shape graph
Happy in 20s
More responsibilities in 30s and 40s
Less happiness reported
Increase happiness in 50s and 60s
Retired, no co-dependents
Cognitive and physical decline after 60s
Happiness levels vary
Recently things have changed
Married later in life
People aren’t having kids
Most people with children report less happiness
U Shaped curve might have a deviation now because people aren’t having kids
Less stress, more time and money
Dr. Huberman explains that in order to promote happiness one must learn to control their mind and become more focused in the present
Focus and Presence
“The wandering mind is an unhappy mind”
If your mind wanders away from an activity less happiness is reported even if the activity was not enjoyable.
Mind wandering can be considered the cause of unhappiness
We must remain present in activity to increase happiness
Meditation is directly correlated to increase focus and increase cognitive performance
Biggest take away:
If we are not focused on our current activity, the likelihood of experiencing less happiness is much higher
Evaluated decision making
Focusing on alternative options decreases happiness
Investing and sticking to choices will increase natural and synthetic happiness
Examples:
When we make a choice and are forced to stick to it, we tend to be more happy than if we had the option to change that choice
Leaving options or choices open results in diminished happiness
Social Connection and Happiness
Two forms of social connection
Presence and eye contact
Seeing someones face is crucial to make a “real connection”
Physical contact
Not always romantic or sexual
Allogrooming- non sexual physical contact
Pattern observed in all mammals
Individuals of the same species grooming someone else
Example- barber, nail salon, massage
Stimulates C-tactile neurons
Creates a feeling of well being in the person being touched
Increases oxytocin which creates a feeling of bonding
Seeing or touching a dog/animal results in increased happiness
Huberman explains how crucial maintaining normal rhythm can be in optimizing health, wellness and happiness.
Circadian Rhythm and Light
Circadian rhythm
Physical, mental and behavior changes that follow a 24-hour cycle
Critical value in getting regular direct sunlight during the first hour of waking up or bright light for 20-30 minutes
Avoid artificial light 10pm-4am
Negative impact on dopamine release
Adjust overall brightness on screen
Not enough light in the day
Too much light at night
Make indoor work environment as bright as possible during day, less at night
Dim light after 6pm
Getting sunlight in late afternoon during sunset 2-5 minutes
Can adjust retinal neurons which counteract negative artificial effects of light
Netflix inoculation
Sunlight in the late afternoon can reduce negative effects of artificial light at night