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Happycast: The Science of Happiness

I share science based ideas that will make you happier, more productive, and more successful.

Weekly hand curated podcast episodes for learning

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Hope, it's not passive...you're responsible for creating it

Hope doesn’t appear out of thin air. It’s something you create for yourself by finding a viable pathway, and taking at least one tiny step to get to what you want. [01:00] What is hope? [02:33] What about false hope? [05:10] Why does hope matter? [07:15] Hope will help you think positively [08:48] Hope in the face of failure [12:07] Hope and illness [14:24] How can I have more hope?

17mins

27 Mar 2019

Rank #1

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Ikigai, Your Reason for Being: Finding meaning and purpose

kigai 生き甲斐  (pronounced ick-ee-guy) — a Japanese word meaning a reason for being, or a reason to jump out of bed each morning. Why purpose is necessary to thrive in life. A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:30] How health and happiness are related [03:20] Study showing association between happiness and health [05:30] What is ikigai? [06:10] The 4 criteria to finding your ikigai [13:40] How do you find your passions? [16:50] The science behind ikigai and good health

20mins

10 Oct 2018

Rank #2

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Growth mindsets and your best possible self

We’ve all heard how a positive mindset can make a difference. How much of a difference does it actually make? Perhaps a study on spill-proof coffee cups can help us understand. Let’s dig into the science behind this! A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:10] Two ways to design a spill-proof coffee cup and why this is related to mindset [03:15] How a growth mindset can help you through challenges [08:15] 4 reasons a growth mindset will help you succeed [12:20] Your best possible self (activity!)

16mins

24 Oct 2018

Rank #3

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Self-efficacy, the first step is believing you can

Self-efficacy is believing in your ability to be successful at something. Listen to learn what influences your self-efficacy and easy tips on how to be more self-efficacious. This belief can impact your patterns of procrastination and impact your ability to problem solve.   A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:10] "The little engine that could” explains what self efficacy is. [03:47] 5 things that influence self-efficacy. [10:00] Study: Self-efficacy and procrastination. [12:50] Study: Self-efficacy and problem solving. [14:35] The take-home message on self-efficacy.

16mins

12 Dec 2018

Rank #4

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Money, how does it affect your happiness?

They say money isn’t everything, but what does the science actually say about money and happiness? [00:00] Intro [00:55] Wanting more, is it a trap? [04:53] Financial stress can impact your happiness [08:40] Materialism, what is it? [14:04] Buy experiences instead of things.

19mins

19 Jun 2019

Rank #5

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Self-care, it's not #treatyourself

Self-care isn’t sitting on your couch, watching Netflix, and eating a pint of ice-cream. Self-care involves challenge yourself, improving yourself, and doing some things that you don’t want to do. [00:00] Introduction [03:55] Self-care is refueling [05:34] Self-care is a habit [06:53] Self-care by challenge [08:44] Self-care by self-improvement [10:30] Benefits of self-improvement: You’ll take feedback better [12:19] Self-care by working on your passion

16mins

22 May 2019

Rank #6

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Dear Love, a conversation about self-love

Join Christine Esovoloff and I as we have a conversation about the honest truths of self-love, self-compassion, accountability, and more! A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com [02:05] About Christine [02:47] About Dear Love, I’m Ready for You [03:12] Self love has so many definitions [04:22] Self-love isn’t an end point, it’s a journey [05:23] Chatting about study, self love helps you through failures [07:00] Treat yourself like you’d treat a friend [08:07] Why is it hard to be kind to ourselves? [08:49] Be gentle with yourself [09:53] Unpacking our baggage  [11:40] Holding ourselves accountable [13:36] One size doesn’t fit all [14:30] How Christine got involved with the book   [16:43] Outtro / where to find book / next week’s episode References: Miyagawa, Y., Niiya, Y., & Taniguchi, J. (2019). When Life Gives You Lemons , Make Lemonade : Self ‑ Compassion Increases Adaptive Beliefs About Failure. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00172-0 Dear Love, I’m Ready for You: Use discount code 'christine20' to get 20% off! https://goldenbrickroad.pub/products/dear-love-im-ready-for-you Find Christine on the web:  instagram.com/the_ginger_journal www.thegingerjournal.ca

17mins

30 Oct 2019

Rank #7

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Habits, how to use them to your advantage

You might not even realize thats some of your everyday behaviours are habits. Habits affect your happiness, success, and productivity.  I’ll share how to tap the science of habits so that you can use your habits to your benefit. A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:33] Intro to habits [04:00] Cues - the science of breaking habits [07:06] Study: Stopping a habit once its been cued [08:07] How strong can cues actually be? A study on cues and voice [10:30] Activity: Use cues to your advantage [12:20] Study: Habits will win when intentions fail [15:24] Study: Habits will win when you’re stressed [17:55] How to make happiness a habit.

20mins

16 Jan 2019

Rank #8

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The secret to making friends

What is the secret to making and having friends? Listen in, it might surprise you! A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com [00:00] Intro [01:40] Spatial ecology [04:52] How many hours does it take to make a friend? Study 1 (adults that moved cities) [08:50] How many hours does it take to make a friend? Study 2 (college students) [10:50] Striving Behaviours, quality conversation [13:13] What is the secret to being liked? [15:20] Outtro  References: Ebbesen, E.B., Kjos, G.L., & Konečni, J. (1976).  Spatial ecology: Its effects on the choice of friends and enemies. Journal of Experimental Social Psychology, 12(6), 505-518. https://doi.org/10.1016/0022-1031(76)90030-5 Hall, J. A. (2019). How many hours does it take to make a friend ? Journal of Social and Personal Relationships, 36(4), 1278–1296. https://doi.org/10.1177/0265407518761225 Aronson, E., & Worchel, P. (1966). Similarity versus liking as determinants of interpersonal attractiveness. Psychonomic Science, 5(4), 157-158. http://dx.doi.org/10.3758/BF03328329

16mins

13 Nov 2019

Rank #9

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Self-talk, tell yourself something nice today!

What you say to yourself matters! How can we change what we say to ourselves? How can this help us? [00:35] What is self-talk? [02:00] There’s many kinds of self talk, but not all are good. [02:51] Too much self-critical self-talk is bad [04:15] The windshield and rear view mirror metaphor [05:45] A high level of self-reinforcing self-talk is good [06:48] Study: how positive and negative self talk can impact stressful situations [10:47] Super positive self-talk CAN be harmful if you have low-self esteem [13:50] Steps to better self-talk [17:45] How self talk can get you to where you want [18:30] Outtro

19mins

1 May 2019

Rank #10

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Procrastination, how to stop the thief of time!

How do we stop procrastinating? I'll share some step by step instructions on how to reduce your procrastination. A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:20] What is procrastination? [02:30] The car study: Unconscious thought and decision making [06:43] The job applicant study: further proving unconscious thought [08:10] Active and passive procrastination [12:29] Activity: Engage in productive procrastination [14:10] Activity: start for 10 minutes only [14:48] Activity: How to make any hard and complex task easy. [17:11] Procrastination and perfectionism

20mins

6 Feb 2019

Rank #11

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Friends, how they affect your brain chemistry

There’s a cocktail of chemicals swimming around in your brain in your brain when we have quality social relationships. A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:24] Release those endorphins with social drinking [05:16] Endogenous opioids from social laughter [08:36] Be your spouse’s friend! [10:30] But have other friends, because your cortisol responds to it. [14:45] Outtro  References: Dunbar, R. I. M., Launay, J., Wlodarski, R., Robertson, C., Pearce, E., Carney, J., & Maccarron, P. (2017). Functional Benefits of ( Modest ) Alcohol Consumption, Adaptive Human Behavior and Physiology, 3, 118–133. https://doi.org/10.1007/s40750-016-0058-4 Manninen, S., Tuominen, L., Dunbar, R. I., Karjalainen, T., Hirvonen, J., Arponen, E., … Ja, I. P. (2017). Social Laughter Triggers Endogenous Opioid Release in Humans, 37(25), 6125–6131. https://doi.org/10.1523/JNEUROSCI.0688-16.2017 Grover, S., & Helliwell, J. F. (2019). How ’ s Life at Home ? New Evidence on Marriage and the Set Point for Happiness. Journal of Happiness Studies, 20(2), 373–390. https://doi.org/10.1007/s10902-017-9941-3 Keneski, E., Neff, L. A., & Loving, T. J. (2018). The Importance of a Few Good Friends : Perceived Network Support Moderates the Association Between Daily Marital Conflict and Diurnal Cortisol, 9(8), 962–971. https://doi.org/10.1177/1948550617731499

16mins

16 Oct 2019

Rank #12

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Psychological safety, a conversation with Dr. Timothy R. Clark

In a nutshell, psychological safety is about feeling safe to learn, contribute, and challenge the status quo without fear of being embarrassed or punished. Listen as Dr. Clark shares his wealth of knowledge on this topic.  A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on http://ahappieryear.com [01:50] Dr. Clark’s background [03:30] The background of psychological safety [04:30] The basic definition of psychological safety [06:07] Why is psychological safety important? [06:40] Personal experiment with psychological safety [08:07] What are some common causes of fear? The four stages of psychological safety [11:55] The first sign of psychological safety: Inclusion safety [15:05] How to make people feel included? [17:05] Stage two: Learner safety [17:45] Stage three: Contributor safety [18:35] Stage four: Challenger safety [20:32] What’s something a leader might be doing that is undermining psychological safety [22:12] What can an employee do? How to disagree. [24:50] How to compete in a healthy way [28:00] Intended audience [29:20] How this relates to students [32:00] A better way to view failure [39:54] Parting thoughts Get in touch with Dr. Clark tclark@leaderfactor.com https://www.leaderfactor.com Get Dr. Clark’s book https://www.amazon.com/Stages-Psychological-Safety-Inclusion-Innovation/dp/1523087684

42mins

27 Nov 2019

Rank #13

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Emotional contagion at work, unhappy customers and you

As a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you. As a customer, your emotions can rub off on employees. As an employee, you can catch others emotions. Learn how this can affect you. [00:00] Introduction [01:12] Your attitude can influence your customer experience.  [05:23] Deep acting and reframing the situation [08:00] Angry customers [11:00] Fun detour: Psychopaths & emotional contagion References Liu, X., Chi, N., & Gremler, D. D. (2019). Emotion Cycles in Services : Emotional Contagion and Emotional Labor Effects. Journal of Service Research, 22(10), 285–300. https://doi.org/10.1177/1094670519835309 Hennig-thurau, T., Groth, M., & Gremler, D. D. (2006). Are All Smiles Created Equal ? How Emotional Contagion and Emotional Labor Affect Service Relationships. Journal of Marketing, 57–73. https://doi.org/10.1509/jmkg.70.3.58 Dallimore, K. S., Sparks, B. A., & Butcher, K. (2007). The Influence of Angry Customer Outbursts on Service Providers ’ Facial Displays and Affective States. Journal of Service Research, 10(1), 78–92. https://doi.org/10.1177/1094670507304694 Luckhurst, C., Hatfield, E., & Gelvin-smith, C. (2017). Articles Capacity for Empathy and Emotional Contagion in Those With Psychopathic Personalities. Interpersona. https://doi.org/10.5964/ijpr.v11i1.247

15mins

7 Aug 2019

Rank #14

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Temporal discounting, get future you to thank you

How can valuing things in our future make us happier? [01:06] What is temporal discounting? [03:33] Those that discount the future and those that do not [06:00] Happiness and temporal discounting [09:07] Expecting something negative [11:30] So what can we do to stop discounting the future? References Story, G. W., Vlaev, I., Seymour, B., Darzi, A., & Dolan, R. J. (2014). Does temporal discounting explain unhealthy behavior ? A systematic review and reinforcement learning perspective, 8(March), 1–20. https://doi.org/10.3389/fnbeh.2014.00076 Kennedy, J. (2019). Subjective Wellbeing and the Discount Rate. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00096-9 Golub, S. A., Gilbert, D. T., & Wilson, T. D. (2009). Anticipating One’s Troubles: The Costs and Benefits of Negative Expectations. Emotion, 9(2), 277–281. https://doi.org/10.1037/a0014716 Kim, H., Schnall, S., & White, M. P. (2013). Similar Psychological Distance Reduces Temporal Discounting. https://doi.org/10.1177/0146167213488214

15mins

28 Aug 2019

Rank #15

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Social curiosity, you can create charisma

We should be curious about what other people have to say, and about what other people think. You don’t have to agree with them, you just have to be genuinely interested. Let people share their interests, hopes, dreams, and desires with you, it can make a world of a difference. [01:08] Intro [01:16] What is social curiosity? [02:40] Social curiosity helps you understand others better [04:16] Social curiosity can help you in conversation too [08:13] Why does social curiosity matter? Reciprocity! [11:19] Curiosity in your relationships [13:41] Be interested in what other people have to say.

19mins

17 Apr 2019

Rank #16

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Work is inevitable, happiness isn’t

How do we stay happy while working? [01:27] Overworking and happiness [07:25] Self-employment [10:20] Work Success [14:57] National well-being References: Kuroda, S., & Yamamoto, I. (2019). Why Do People Overwork at the Risk of Impairing Mental. Journal of Happiness Studies, 20(5), 1519–1538. https://doi.org/10.1007/s10902-018-0008-x Bujacz, A., Eib, C., & Toivanen, S. (2019). Not All Are Equal : A Latent Profile Analysis of Well ‑ Being Among the Self ‑ Employed. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00147-1 Laguna, M., & Razmus, W. (2018). When I Feel My Business Succeeds , I Flourish : Reciprocal Relationships Between Positive Orientation , Work Engagement , and Entrepreneurial Success. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-018-0065-1 Ali, S., Mansoob, S., & Papyrakis, E. (2019). Happiness and the Resource Curse. Journal of Happiness Studies, (0123456789). https://doi.org/10.1007/s10902-019-00080-3

18mins

18 Sep 2019

Rank #17

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Journaling, an easy way to gain insight

Journaling can help you understand yourself and your life. What hidden stresses are you carrying around that you could let go of? What positive things can you write about? Learn the benefits of journaling, why it works, and how to journal in this episode! [00:45] What is journaling? [02:24] Why does it matter and how does it work? [03:46] Self-reflection and insight [05:04] Insight, but not self-reflection, is related to subjective well-being [07:10] How can journaling provide insight. [08:33] How often should I write? [09:45] Study: Journaling about stressful events [12:07] Study: But you can also write about good things too [13:46] Insight and goals [16:00] Morning pages

17mins

27 Feb 2019

Rank #18

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Self-esteem, it’s okay to love yourself!

A high self-esteem and being able to love yourself doesn’t make you a narcissist. In fact, there’s many benefits to having a high self-esteem and many disadvantages to being narcissistic. A Happier Year is now available —  an illustrated calendar with 366 science-based actions. Use the code "happycastlistener" for 10% off at checkout on ahappieryear.com [01:54] What is self-esteem? [02:30] Self-esteem is not narcissism [03:15] Story time: Self-esteem and middle school science projects [06:03] Study: Self-esteem and reading magazines [07:40] Self-esteem and happiness [08:47] Study: Self-esteem and presenting your true self, flaws and all. [11:02] Narcissism and criticism [12:15] The criticism sandwich [14:05] Study: Low self esteem can lead to self handicapping [16:46] Activity: self compliments

20mins

13 Feb 2019

Rank #19

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Social Media, its impact on your happiness

Do likes and comments affect your happiness? What about aimlessly scrolling through your social media accounts? Does social media really improve your life? [00:44] Intro [02:30] Online pro-social behaviour...linked to prosocial behaviour in real life [05:36] Social networks compliment your real life. Not a replacement.  [08:17] Passive social network use. [13:27] Likes and comments [15:51] Summary [16:50] Outro

17mins

3 Jul 2019

Rank #20