Happiness is something everyone pursues, yet understanding how to genuinely cultivate it can be challenging. Leading Yale psychologist Laurie Santos has spent years studying what makes people truly happy, culminating in her course Psychology and the Good Life, the most popular course in Yale’s history.
Entrepreneur and content creator Ankur Warikoo recently shared Santos’ research-backed strategies, offering practical ways to rewire the brain for lasting joy. In his post, he highlighted seven key happiness hacks, noting that one in particular stood out as his personal favorite.
1. Overcoming Social Anxiety
Santos’ research demonstrates that people often overestimate the discomfort of social interactions. While the brain predicts awkwardness or fatigue, actual engagement in social settings tends to boost happiness. Warikoo suggests committing at least 30 minutes to social events, highlighting that the brain underestimates the emotional benefit.
2. The Peak-End Rule
Our memories are not evenly distributed across experiences; instead, we recall the most intense moments and how events conclude. By ending the day positively—through music, a walk, or a meaningful conversation—individuals can reshape their perception of the entire day, even if it started poorly.
3. Moving Beyond “NutraSweet” Connection
Santos warns against superficial interactions through social media, likening it to a sweetener that mimics connection but lacks nourishment. Replacing one digital interaction with a real conversation, phone call, or in-person meeting can provide genuine emotional fulfillment.
4. The Dopamine Principle
Following insights inspired by neuroscientist Andrew Huberman, Warikoo notes that dopamine is most rewarding when earned. Pursuing instant gratification—through scrolling, binge-watching, or junk food—trains the brain for effortless rewards. Instead, he encourages seeking fulfillment from activities requiring effort, like exercise, learning, or meaningful dialogue.
5. Embracing Hedonic Adaptation
According to Santos, people quickly acclimate to both positive and negative experiences. Achievements lose their thrill over time, while difficulties gradually become manageable. Warikoo emphasized the importance of savoring small joys and recognizing that challenging moments will eventually pass, explaining why this hack is his personal favorite.
6. Practicing Daily Delight
Rather than forcing gratitude, Santos recommends cultivating a “delight practice” by noticing small, joyful moments throughout the day. Simple pleasures, such as the aroma of coffee, a favorite song, or a gentle breeze, should be consciously acknowledged and appreciated.
7. Reintroducing Play into Adulthood
Finally, adults are encouraged to engage in unstructured play without any productivity goal. Activities like dancing, doodling, or exploring hobbies purely for fun help reset the brain and enhance creativity and emotional balance.
Warikoo credited Colby Kultgen for compiling these happiness hacks and encouraged followers to try them in daily life. These strategies, rooted in rigorous research, provide actionable steps to cultivate long-lasting happiness and mental well-being.
Entrepreneur and content creator Ankur Warikoo recently shared Santos’ research-backed strategies, offering practical ways to rewire the brain for lasting joy. In his post, he highlighted seven key happiness hacks, noting that one in particular stood out as his personal favorite.
1. Overcoming Social Anxiety
Santos’ research demonstrates that people often overestimate the discomfort of social interactions. While the brain predicts awkwardness or fatigue, actual engagement in social settings tends to boost happiness. Warikoo suggests committing at least 30 minutes to social events, highlighting that the brain underestimates the emotional benefit.
2. The Peak-End Rule
Our memories are not evenly distributed across experiences; instead, we recall the most intense moments and how events conclude. By ending the day positively—through music, a walk, or a meaningful conversation—individuals can reshape their perception of the entire day, even if it started poorly.
3. Moving Beyond “NutraSweet” Connection
Santos warns against superficial interactions through social media, likening it to a sweetener that mimics connection but lacks nourishment. Replacing one digital interaction with a real conversation, phone call, or in-person meeting can provide genuine emotional fulfillment.
4. The Dopamine Principle
Following insights inspired by neuroscientist Andrew Huberman, Warikoo notes that dopamine is most rewarding when earned. Pursuing instant gratification—through scrolling, binge-watching, or junk food—trains the brain for effortless rewards. Instead, he encourages seeking fulfillment from activities requiring effort, like exercise, learning, or meaningful dialogue.
5. Embracing Hedonic Adaptation
According to Santos, people quickly acclimate to both positive and negative experiences. Achievements lose their thrill over time, while difficulties gradually become manageable. Warikoo emphasized the importance of savoring small joys and recognizing that challenging moments will eventually pass, explaining why this hack is his personal favorite.
6. Practicing Daily Delight
Rather than forcing gratitude, Santos recommends cultivating a “delight practice” by noticing small, joyful moments throughout the day. Simple pleasures, such as the aroma of coffee, a favorite song, or a gentle breeze, should be consciously acknowledged and appreciated.
7. Reintroducing Play into Adulthood
Finally, adults are encouraged to engage in unstructured play without any productivity goal. Activities like dancing, doodling, or exploring hobbies purely for fun help reset the brain and enhance creativity and emotional balance.
Warikoo credited Colby Kultgen for compiling these happiness hacks and encouraged followers to try them in daily life. These strategies, rooted in rigorous research, provide actionable steps to cultivate long-lasting happiness and mental well-being.
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