The Science of Happiness

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.
How To Do This Practice:

Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.

Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness.

Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment.

Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human.

Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive.

Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in.

Scroll down for a transcription of this episode.
Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/
Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.
More Happiness Breaks like this one:
A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k
The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x
Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv
Related Science of Happiness episodes:
Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33
The Science of Letting Go: https://tinyurl.com/34u2fu48
The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5
We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu 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/4rcnm6s5

Scroll down for a transcription of this episode.
Intention to Treat: The Race Equation is a new series from the New England Journal of Medicine, investigates how race-specific diagnostic tools harm Black patients and contribute to growing health inequities.
Transcription: https://tinyurl.com/36bne7hd

Across school campuses and communities, students and educators are discovering how listening, curiosity, and everyday conversations can open pathways across differences and help restore a sense of shared humanity.
Summary: How do we learn to truly communicate with people who are deeply different than us? In this episode of The Science of Happiness, we follow students and educators practicing the skills of empathy and courageous listening in classrooms and on the road. Their experiences reveal how intentional conversations can open unexpected pathways toward understanding and shared humanity.
How To Do This Practice:

Observe Before You Interpret: Spend a few minutes noticing the environment around you and ask yourself: What do people here see, hear, say, think, and need?

Approach with Curiosity: Start with simple human connection—small talk, a question about their day, or genuine interest in their community.

Signal That You're There to Listen: Make it clear your goal is understanding, not persuading, debating, or changing anyone's mind.

Practice Democratic Listening: Give your full attention through eye contact, nodding, and brief acknowledgments, while resisting the urge to agree, disagree, or jump in with your own views.

Stay Relaxed Through Discomfort: When differences emerge, maintain "relaxed awareness"—remaining open, attentive, and calm rather than defensive or reactive.

Reflect and Learn: Afterward, ask yourself: What helped create connection? What got in the way? What might I try differently next time?

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Today’s Guests: 
JESSE KELLY is a McNair and MacArthur fellow and a recent graduate of Bowie State University, Maryland's oldest historically black university.
Learn more about Jesse Kelly here: https://www.linkedin.com/in/jessekellyjr/
LIA HOWARD is the director of the Political Empathy Lab at the University of Pennsylvania.
Learn more about Lia Howards here: https://snfpaideia.upenn.edu/people/lia-howard/
Related The Science of Happiness episodes:  
How to Feel Less Lonely and More Connected: https://tinyurl.com/2s3tbchd
When It's Hard To Connect, Try Being Curious: https://tinyurl.com/mr32nwtv
An Awe Walk Through History and Possibility: https://tinyurl.com/mr3arrbc
Related Happiness Breaks:
A Meditation on Original Love and Interconnectedness:https://tinyurl.com/mu2uzs2c
Our Deep Interconnectedness: https://tinyurl.com/y2epxyxn
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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/3bt8fpdj

Trouble sitting still? Learn to practice meditating by simply walking in this practice guided by 10% Happier host Dan Harris.
How To Do This Practice:

Start walking at a comfortable pace in a place where you can move without rushing.

Notice your body moving by paying attention to your feet, legs, and arms as you walk.

Tune into your senses by observing sounds, sights, temperature, and other details around you.

Notice when your mind wanders into planning, worrying, or distractions.

Gently return your attention to the sensations of walking and your surroundings each time you drift away.

Keep walking with curiosity and allow yourself to stay present without needing to do it perfectly.

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Today’s Happiness Break Guide:
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: https://tinyurl.com/324xtuut
Related Happiness Break Episodes:
Moving Through Space, With Dacher Keltner: https://tinyurl.com/5f58jp42
Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759
Making Space For You: https://tinyurl.com/yc42s6mv
Related Science of Happiness Episodes: 
How To Focus Under Pressure: https://tinyurl.com/3hpah4ss
How to Find Calm Through Walking: https://tinyurl.com/43dr26re
How To Do Good For The Environment (And Yourself): https://tinyurl.com/26msewb8
We love hearing from you! Tell us about your experiences with mindful walking. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Find us on Spotify: https://tinyurl.com/6s39rzus
Help us share Happiness Break! Rate us and copy and share this link: https://tinyurl.com/6s39rzus
Transcription: https://tinyurl.com/9n5xu96e

Do you have a hard time calming your nerves? Author Raina Telgemeier tries a practice to get out of her head, one step at a time.
Summary: In this episode of The Science of Happiness, bestselling graphic novelist Raina Telgemeier reflects on growing up with anxiety, panic attacks, and emetophobia—the fear of throwing up—and shares how transforming those experiences into stories helped her feel less alone and inspired young readers to seek support. Through a week-long walking meditation practice, Raina explores what it means to slow down, reconnect with her body, and face discomfort with curiosity rather than avoidance. 
How To Do This Practice:

Choose a small, quiet space: Find a place where you can walk slowly back and forth for about 10–15 steps without interruption. This could be a hallway, living room, backyard, or even a hotel room.

Set a timer for 10 minutes: Giving yourself a set amount of time helps you stop checking the clock and allows you to settle more fully into the practice.

Begin walking slowly and naturally: Walk at a comfortable pace, paying attention to the sensation of each step—your heel touching the ground, the shift of your weight, and the movement of your body.

Focus on your breath: As you walk, gently notice your breathing. You might take a slow breath before turning around at the end of each pass, letting your breath help anchor your attention.

When your mind wanders, return to the movement: Thoughts, worries, memories, or distractions will come up. Rather than judging yourself, simply guide your attention back to your steps and breathing.

Notice how you feel afterward: When the timer ends, pause for a moment before moving on with your day. Take note of any shifts in your body, mood, or pace of mind, even subtle ones can matter.

Try the full practice here: https://ggia.berkeley.edu/practice/walking_meditation
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Today’s Guests:
RAINA TELGEMEIER is an American cartoonist and New York Times bestselling author. Her books have received many awards, including multiple Eisner Awards, a Boston Globe-Horn Book Honor and a Stonewall Honor.
Learn more about Raina Telgemeier here: https://goraina.com/ 
RICHARD DAVIDSON is the founder and director of the Center for Healthy Minds at the University of Wisconsin, Madison.
Learn more about Richard Davidson here: https://www.richardjdavidson.com/
Related The Science of Happiness episodes:  
How to Find Calm Through Walking: https://tinyurl.com/43dr26re
Related Happiness Breaks:
Walk Your Way to Calm, with Dacher: https://tinyurl.com/y8md2759
Message us or leave a comment on Instagram @scienceofhappinesspod. E-mail us at happinesspod@berkeley.edu 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/mrxkfvkj