What if everything you believe about happiness is wrong?

In this episode, Harvard professor and world-renowned happiness expert Arthur Brooks joins Dave Asprey to unlock the secrets of real happiness, revealing the science behind joy, resilience, and lasting fulfillment. As a bestselling author and co-author with Oprah Winfrey of Build the Life You Want, Arthur has spent decades helping people rethink happiness through a blend of psychology, neuroscience, and ancient wisdom.

Together, Dave and Arthur explore eye-opening topics like the “reverse bucket list,” why dopamine-driven goals often lead to disappointment, and how embracing discomfort can actually create deeper contentment. Arthur dives into why our common pursuits of fame, wealth, and success often fall short, and shares powerful strategies for mastering what’s within our control, building resilience, and finding meaning in life’s simplest moments.

From managing dopamine to harnessing the power of small wins, this episode offers science-backed insights and practical tools to elevate your life with lasting joy and purpose. If you’re ready to transform your approach to happiness, tune in for strategies that truly work.

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Resources:

• Arthur Brooks’ Website – https://arthurbrooks.com

• Arthur Brooks’ TED Talk: A New Way to Think About Happiness – https://www.ted.com/talks/arthur_brooks_the_art_and_science_of_happiness?subtitle=en&geo=es

• Arthur Brooks’ Weekly Column: How to Build a Life in The Atlantic – https://www.theatlantic.com/author/arthur-c-brooks/

• Dave Asprey’s Website – https://daveasprey.com

• Dave Asprey’s Book: Smarter Not Harder – https://daveasprey.com/books

• Danger Coffee – https://dangercoffee.com

• Danger Coffee Instagram – https://www.instagram.com/dangercoffeeofficial/

• Dave Asprey’s Linktree – https://linktr.ee/daveasprey

• Upgrade Collective: Join The Human Upgrade Podcast Live – https://www.ourupgradecollective.com

• Own an Upgrade Labs – https://ownanupgradelabs.com

• Upgrade Labs – https://upgradelabs.com

• 40 Years of Zen – Neurofeedback training for advanced cognitive enhancement – https://40yearsofzen.com

Timestamps

• 00:00 – Introduction to Reverse Bucket List

• 00:35 – The Science of Happiness

• 00:58 – Personal Journey to Happiness

• 01:44 – Meet Arthur Brooks

• 04:26 – The Role of Music in Emotions

• 07:43 – Understanding Emotions and the Brain

• 09:50 – Parenting and Influence

• 18:06 – Public Speaking and Performance

• 34:10 – Striving for Success and Happiness

• 39:40 – The Struggle with Body Image and Nutrition

• 40:03 – Reverse Bucket List: Assessing Attachments

• 40:57 – The Science of Dopamine and Motivation

• 43:09 – The Dangers of Pornography and Dopamine

• 44:03 – Biohacking and Pain Management

• 47:03 – The Importance of Small Wins

• 48:48 – Embracing Pain and Discomfort

• 53:01 – The Role of Pain in Personal Growth

• 56:12 – The Concept of Non-Resistance

• 57:17 – The Happiness of Strivers

• 01:01:13 – The Importance of Relationships and Spiritual Life

• 01:03:22 – The Role of Fame and Legacy

• 01:16:31 – The Value of Truthfulness and Compassion

• 01:17:59 – Conclusion and Final Thoughts

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Happiness Hacks That Actually Work (And What You’re Getting Wrong) with the World’s Leading Happiness Expert: Arthur Brooks : 1219

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