Huberman Lab: Science-Based Tools For Increasing Happiness

Get a dog

Practical tips for increasing happiness

• Get a dog. Or at least interact with them more.

• Give money/effort/time to someone

• Focus on something for 10+ minutes. Practice meditation too.

• Build quality social connections

• Be decisive and don’t second guess

• Practice good sunlight / light hygiene

  • View direct morning sunlight within 30-60 minutes of waking

  • Avoid bright light at night

  • Make sure sleeping room is as dark as it can be

Theory

• Pets: even just seeing a dog stimulates happiness as much as receiving a gift

• Sunlight+timing is super important

  • Direct morning sunlight within 30-60 minutes of waking will help you sleep at night and improve cortisol levels

  • Bright light between 10pm-4am is bad news. Messes with melatonin production. Avoid overhead lighting in particular.

  • Viewing afternoon sunlight / sunset light can help offset negative effects of late-night light

  • Dim light exposure during sleep can impair insulin resistance and decrease heart rate variability

• Focus/presence makes us happy. When our mind wanders, we’re less happy

• Decisions: having the option to change our mind makes us less happy

• Prosocial spending: spending money on others makes the giver happier

• Two forms of social connection found to increase happiness

  • Presence + mutual eye contact - shared attention

  • Physical contact