Office Hours with Arthur Brooks
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64 afleveringen, van nieuw naar oud
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2 Ways to Sleep Better and Be Happier
19 oktober 2026 · 45 min
We all know how important sleep is for our health and happiness. So why do we resist going to bed, even when we know we should? Lees meer
In this episode of Office Hours, I explore the science of sleep and how it affects our well-being. I explain why we sometimes sacrifice sleep for a little extra time to ourselves, a phenomenon known as "revenge bedtime procrastination," and what it reveals about our need for control. I also share two ways to change your relationship with sleep, along with my own nightly routine.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com…
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My 3-Step Protocol for Managing Anxiety
12 oktober 2026 · 50 min
If you struggle with anxiety, you might wish you could get rid of it altogether. But your brain’s alarm system exists for a reason. The trouble is that the way we live today can set it off far more often than it should. Lees meer
In this episode of Office Hours, I break down what anxiety actually is and what chronic anxiety does to your body. The key is understanding when anxiety is hurting us and when it can help us. I share three simple but powerful strategies to manage your anxiety and create more opportunities for happiness, adventure, and meaning in your life.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks.
• Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 27% off sitewide for their Labor Day Sale—an exclusive offer for listeners of Office Hours.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: …
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3 Ways to Stop Letting Your Past Control Your Life
5 oktober 2026 · 47 min
Are painful memories keeping you from enjoying your life today? Maybe you avoid a particular place or person because of an experience you can’t seem to let go of. Lees meer
In this episode of Office Hours, I explore how memory works, why our recollections are less reliable than we think, and how the past shapes the future we imagine. As always, I share practical steps to help you find more happiness, meaning, and gratitude as you move forward.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks.
• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically-backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/…
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4 Ways to Avoid Your Professional Decline
28 september 2026 · 51 min
What happens when the abilities that brought you professional success start to decline? Lees meer
In this episode of Office Hours, I explore how our strengths change with age and how to be happier as they do. Drawing on my book From Strength to Strength, I explain fluid and crystallized intelligence and contrast how Darwin and Bach responded to professional decline.
As always, I leave you with practical steps to help you navigate this transition and find more happiness, meaning, and fulfillment as you age.
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Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
• Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 27% off sitewide for their Labor Day Sale—an exclusive offer for listeners of Office Hours.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: …
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How to Be More Optimistic with Simon Sinek
21 september 2026 · 56 min
Simon Sinek is an optimist, bestselling author of Start with Why, and founder of The Optimism Company. Lees meer
In this special episode of Office Hours, part of the Be Hope podcast takeover during the United Nations General Assembly, Simon joins me to explore what optimism really requires. We discuss how optimism differs from hope, why relationships help us sustain a belief in a better future, how our expectations shape others, and why pessimism has become so powerful. We also explain how leaders can turn optimism into action through a clear vision, and how each of us can become more optimistic by creating space to imagine a better future and finding a vision worth pursuing.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks.
• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically-backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com.
—Where to find Simon Sinek:
• X: https://x.com/simonsinek
• LinkedIn: https://www.linkedin.com/in/simonsinek
• Instagram: https://www.instagram.com/simonsinek
• YouTube: https://www.youtube.com/simonsinek
• Podcast: https://simonsinek.com/podcast
• Website: https://simonsinek.com
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/a…
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5 Ways to Kill Your Envy and Get Happier
14 september 2026 · 51 min
Dante had a particularly gruesome punishment for the envious: their eyes were wired shut. In this episode of Office Hours, I explore why envy is such a powerful happiness killer—and how to stop feeding it in your own life. Lees meer
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
00:00 Intro
7:15 Dante’s Divine Comedy
11:56 Definition of envy and its purpose
18:46 Benign and malicious envy
24:13 The effects on the brain when you’re feeling envy
28:30 What people envy
33:25 5 ways to be less envious and much happier
45:06 Q&A: Four classic temperaments
46:34 Q&A: Developing your PhD research quest…
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What Is the Happiest Personality? (It Actually Might Be Yours)
7 september 2026 · 51 min
If you’re an introvert, you might not like what the research has to say: Extroverts tend to be happier. But before you start striking up conversations with strangers in the elevator, there’s more to the story. Lees meer
In this episode of Office Hours, I explore how your personality might shape your happiness, what introverts and extroverts can learn from each other, and why understanding your natural tendencies can help you cultivate habits towards a more connected and, therefore, happier life.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
—Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: …
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5 Ways to Find Your Faith
31 augustus 2026 · 51 min
Why do so many people drift from faith in early adulthood, only to feel drawn back to it later in life? Lees meer
In this episode of Office Hours, I explore the Hindu concept of Ashramas and the parallels with what modern science tells us about how our priorities change with age.
As we get older, the worldly rewards we once chased can start to feel less satisfying. We begin asking deeper questions about wisdom, meaning, and transcendence. That’s what happens when you enter Vanaprastha—the stage of life when we turn our attention inward.
I also share five practical steps for beginning (or rebeginning) your own spiritual journey.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com…
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The Three Secrets to Raising Great Kids
24 augustus 2026 · 46 min
Being a parent is one of the most meaningful things you can do with your life, and one of the easiest things to worry about getting wrong. Most of us ultimately want the same things for our children: for them to grow up to be good people and have a good life. But how much influence do parents actually have over those outcomes? Lees meer
In this episode of Office Hours, I explore what the research can teach us about raising happy, well-adjusted kids, including how much of our children’s personalities are inherited, where we as parents really can make a difference, and why what we model often matters more than what we say.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at https://noblemobile.com/arthurbrooks
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedi…
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Success Secret: Finding People Who Disagree With You
17 augustus 2026 · 49 min
Most of us prefer spending time with people who are like us. They think like us, share our values, and make us feel comfortable. But while similarity may be easy, it isn't always what helps us grow. Lees meer
In this episode of Office Hours, I explain why some of the greatest benefits in life come from building relationships with people who think, believe, and live differently from us. I explore the science behind why diversity of thought can make us wiser and more successful, and share three practical ways to bring more variety of opinions and values into your life.
And if you want to get better at disagreeing better, check out one of my earlier episodes on loving your “enemies.”
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Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: …
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One Year of Office Hours: Lessons on Love and Friendship
10 augustus 2026 · 1 uur 18 min
In this special one-year anniversary episode of Office Hours, I'm joined by six young adults to discuss the modern crisis of meaning and why so many people feel disconnected despite having more ways to connect than ever. Together, we explore why friendship and romantic love seem harder to find and maintain, what gets in the way of deep connection, and what young adults are actually looking for in relationships, community, and life. Along the way, the participants share their experiences navigating friendship, dating, marriage, graduate school, and major life transitions. Lees meer
If there's one hope I have for this episode—and for this podcast—it's that it helps us all build lives that are richer in meaning, connection, and love.
Whether you've been with us all year or this is your first episode, thank you for listening. I'm grateful you're joining me in the mission to lift people up and bring us together in bonds of happiness and love.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: …
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Why You Should Let People Help You More
3 augustus 2026 · 37 min
We usually think generosity means helping other people. But what if accepting help is generous, too? Lees meer
In this episode of Office Hours, I explore why letting others help us can be a gift. We’ll look at the science of why helping makes people happier, why others enjoy doing us favors more than we expect, the four rules for asking well, and how receiving with grace creates a virtuous cycle of generosity.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks.
• Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 20% off sitewide, 25% off Luxe Mattresses, and 30% off Elite Mattresses for their Fourth of July Sale—Extended!
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(07:02) The benefits of giving…
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The Power of Sunlight: Protocols for Better Mood, Sleep & Happiness
27 juli 2026 · 45 min
It's easy to assume that we'd be happier if we lived somewhere with more sunshine. But how much does sunlight actually matter? Lees meer
In this episode of Office Hours, I examine what the research says about the relationship between sunlight and happiness, why some people benefit more than others, and how much sunlight you really need. I also share three practical ways to build healthier light habits.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
• Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 20% off sitewide, 25% off Luxe Mattresses, and 30% off Elite Mattresses for their Fourth of July Sale—Extended!
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(06:40) What the research shows about the effects of sunlig…
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How Lying Sabotages Your Happiness
20 juli 2026 · 50 min
Most people don't start with huge lies. They start with little white lies meant to avoid conflict, spare someone's feelings, or make life a little easier. But what if those small compromises are quietly making us less happy? Lees meer
In this episode of Office Hours, I make the case that honesty is one of the deepest expressions of love. I explore why we're afraid to say what we really think, why even well-intentioned lies can undermine trust and happiness, and how practicing radical honesty—with compassion—can strengthen our relationships and help us live more authentically. I also share three practical ways to become more honest without becoming hurtful.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
—Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/…
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Use Music to Change Your Brain and Get Happier
13 juli 2026 · 44 min
There's a reason music has mattered to people for thousands of years. Across cultures and generations, we’ve treated it as more than entertainment—as a kind of language that can express what words can’t and help us connect with the meaning and mystery on the right side of our brain. Lees meer
In this episode of Office Hours, I explore why that idea has endured and what modern science has to say about it. I also share two simple ways to amplify music’s positive effects, plus four practical strategies for building a music practice that fits your goals—so you can get more out of the music you already love.
And if you want to dive deeper into the music I love and listen to, go to: https://www.arthurbrooks.com/playlist
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Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: …
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How to Stay in Love with Your Soul Mate, with Special Guest Ester Brooks
6 juli 2026 · 1 uur 9 min
Thirty-five years ago, I somehow convinced an extraordinary woman to marry me. Our relationship began like any other—attraction, a leap of faith, and eventually the decision to embark on the unknown journey ahead of us together. Lees meer
In this episode of Office Hours, my wife, Ester Munt-Brooks, and I reflect on what we’ve learned over 35 years of choosing each other—from the risks we took early on, to why love is much more than a feeling. Drawing on the wisdom of Thomas Aquinas, we explore what it truly means to love—and how that understanding can transform every relationship.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
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Where to find Ester Munt-Brooks:
• Website: https://www.fevaloryalegria.org/
• YouTube: https://www.youtube.com/user/estermunt
• Instagram: https://www.instagram.com/FAITHWITHJOYTALKS/
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com…
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Why Success Never Feels Like Enough
29 juni 2026 · 45 min
Do you find yourself chasing success, working long hours, doing far more than is required, and thinking about work all the time? Congratulations—you might be a workaholic. (There’s no trophy for this, by the way. I checked.) Lees meer
In this episode of Office Hours, I dig into what workaholism is, where it comes from, and why it can be so damaging to your happiness and relationships. We discuss the connection between work addiction and the belief that love has to be earned (which turns out to be a surprisingly ineffective strategy). There’s good news: I also share three practical steps you can take to break the cycle, become more present for your loved ones, and find the deeper sources of happiness, meaning, and connection that no promotion will ever give you.
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Brought to you by:
• Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
• Magic Mind—Magic Mind is a mental performance shot with vitamins and clinically-backed ingredients like Ashwagandha and Lion’s Mane for a sharper mind and sustained energy. Get 50% off your first order at magicmind.com
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
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How to Beat Burnout
22 juni 2026 · 53 min
If you feel emotionally exhausted, cynical about your work, or like you’re no longer enjoying parts of the job you used to, you may be experiencing burnout. Lees meer
In this episode of Office Hours, I explain what burnout is, how psychologists define it, and what the research shows about its effects on the brain and body. We discuss the workplace conditions most likely to cause burnout, why some occupations experience it more than others, and the self-reinforcing cycle that makes even meaningful work feel draining.
I also share five things employers can do to protect their employees from burnout and three practical ways individuals can create healthier boundaries between work and life so that each supports, rather than undermines, the other.
—
Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur.
• Helix Sleep—A mattress designed for every body. Go to helixsleep.com/brooks for 20% off sitewide, 25% off Luxe Mattresses, and 30% off Elite Mattresses for their Fourth of July Sale.
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks…
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9 Rules for a Happier Vacation
15 juni 2026 · 42 min
Many people come home from vacation feeling disappointed. Not because the trip was bad, but because they expected it to do more than any vacation possibly can. Lees meer
In my previous episode on leisure, I discussed its importance to happiness and well-being. A vacation, done well, is really an opportunity to practice leisure more intentionally—whether that means a chance to reconnect with the people you love, lose yourself in nature or culture or read a book you've been meaning to for three years.
In this episode of Office Hours, I share nine research-backed protocols that can help you return from time away feeling happier, more fulfilled, and genuinely restored. We discuss why anticipation is one of the most enjoyable parts of any trip, why shorter vacations may be better than longer ones, and how taking too many photos or posting on social media can pull you out of the very experience you're trying to enjoy.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-br…
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How to Stop Dating the Wrong Person
8 juni 2026 · 42 min
Finding the right person is hard. Being attracted to the wrong one is just as common. Lees meer
In this episode of Office Hours, I explore why some people find themselves stuck in the same dating patterns over and over again, pursuing partners who are unavailable, manipulative, emotionally destructive, or struggling with addiction. I explain why attraction can override good judgment, why certain personality types are especially alluring, and how to learn from past mistakes and create healthier patterns in love.
This episode focuses on choosing the right person in the first place. If you haven't yet listened to my episode, 3 Rules to Fall in Love and Stay in Love, I recommend it as a companion to this conversation. Together, they offer a roadmap for both finding love and building a lasting relationship.
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• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
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• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com…
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The Real Cost of Family Estrangement
1 juni 2026 · 49 min
Family estrangement is strangely common—affecting one-third of American adults today. While cutting ties can bring temporary relief, research suggests that, over time, it often resembles grief. Lees meer
In this episode of Office Hours, I explore why family, one of the four pillars of happiness, is central to meaning, what is driving the rise in estrangement, and why conflicts over values and identity have become so difficult to repair. Most importantly, I discuss what it actually takes to mend broken relationships: the difference between healthy boundaries and permanent rupture, and the two qualities that help families overcome deep disagreement and stay connected.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Time…
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The Diet Protocols for Happiness
25 mei 2026 · 46 min
We obsess over diets, fasting, and weight-loss drugs in the name of health. But we rarely ask a more important question: what kind of eating actually makes us happier? Lees meer
In this episode of Office Hours, I explore what the science say about the relationship between food and well-being. Eating gives us pleasure, but meals bring deeper enjoyment when they also combine people and memories. I explore what that means in practice along with seven other practical rules for “happy eating.”
In the end, happiness at the table depends less on the food than the company. As my Spanish wife likes to say: the point of eating is not the food—it’s the love.
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Brought to you by:
• David Protein—The most effective portable protein on the planet https://davidprotein.com/arthur
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(09:55) Why eating i…
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4 Ways to Get Better at Friendship
18 mei 2026 · 48 min
We spend much of our lives building our careers. We chase success, recognition, and expansive networks—yet despite all of it, many of us still experience a quiet, persistent loneliness. Lees meer
In this episode of Office Hours, I turn to Aristotle and his work, the Nicomachean Ethics, to ask an age-old question: what makes a good friend? I’ll explore Aristotle’s three types of friendship, and suggest something that sounds counterintuitive: the best of friends are perfectly useless. I also share four practical ways to deepen the friendships you already have, and cultivate more of these useless relationships that create real meaning, deeper happiness, and a life well lived.
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Brought to you by:
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(06:32) Why close friendships are essential to happiness
(11:42) What a healthy friendship ecosystem looks like
(14:5…
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Stop Trying to be Perfect
11 mei 2026 · 44 min
Sometimes, the most insidious thing someone can tell you to make you feel better is the age-old phrase, “but you’re perfect!” While research suggests this may ease emotional pain temporarily, it might actually be holding you back from growth and, consequently, satisfaction. Lees meer
In this episode of Office Hours, I explore why we avoid uncomfortable truths when feeling down, and why the better path towards fulfillment is honest self-acceptance—embracing your imperfections, and taking on the challenge to improve.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• In-person Retreats: https://retreats.arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(06:50) The psychology of self-enhancement bias
(10:39) Who suffers most from self-enhancement bias
(15:50) Why we protect others with comforting lies
(17:16) What the research shows about self-enhancement bias
(22:57) #1: You’re not perfect but you’re normal
(25:37) #2: Accept yourself
(27:05) …
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How to Enjoy Your Life
4 mei 2026 · 36 min
Want to miss (or forget) life’s sweetest moments? Easy: don’t savor anything. My late mother, an artist, knew this was a terrible strategy for happiness. Through her art, she was an expert at savoring—and the first to teach me its benefits. Lees meer
In this episode of Office Hours, I connect her lesson to what we now know from behavioral science: because of our built-in negativity bias, we tend to overlook positive experiences unless we make an effort to notice them. I’ll share three simple ways to do that—so you can experience your life more deeply, remember it more clearly, and find meaning even in the hard moments.
Want to go deeper on this—and other ideas from the podcast—and actually put them into practice? If you’re ready to do that work in person, I’ve partnered with MEA, a transformational science-backed retreat center, to bring these principles to life through a series of retreats in Santa Fe. You can find the details at retreats.arthurbrooks.com.
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Brought to you by:
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(09:52) What savoring really is
…
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How to Manage Grief
27 april 2026 · 41 min
Grief is part of the human experience. If you love, you will lose. And when you do, the pain is inescapable. It can be disorienting, overwhelming, and in the case of acute grief, the symptoms can even resemble something like psychosis. Lees meer
In this episode of Office Hours, I explore what grief actually is, how it is lived and felt by those who are bereaved, and why these reactions—however unsettling—are not signs of dysfunction. They are, in fact, evidence of something profoundly good: the depth of our love and devotion to one another.
The aim is not to eliminate grief—that is neither possible nor desirable—but to approach it with understanding. In doing so, we can move toward our suffering rather than away from it, extend compassion to others walking a similar path, and begin to discover meaning within our loss.
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Brought to you by:
• David Protein—The most effective portable protein on the planet https://davidprotein.com/arthur
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(05:13) The story of Itaru Sasaki’s wind phone
(07:26) What grief is
(09:33) Grief vs. bereavement
(10:03) Elisabeth Kübler-Ross’s five stages of grief and newer research
(14:42) The brain’…
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Why You Literally Need to Touch Grass
20 april 2026 · 33 min
In a previous episode on leisure, I talked about how fewer and fewer people are spending time outdoors. Today, the average child spends just minutes outside each day, a dramatic shift from how most of us grew up and from how humans have lived for thousands of years. Lees meer
In today’s episode of Office Hours, I explain why reconnecting with nature is essential for your happiness and well-being. Drawing on research from psychology and neuroscience, I show how time outdoors can reduce anxiety and depression, improve cognitive function, and even help you break free from the constant cycle of comparison and rumination.
You might think your life is not compatible with spending more time outside. But the evidence suggests the opposite: you can’t afford not to. I share with you three practical ways to bring nature back into your daily life. I hope you try them and get outside to touch some grass!
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Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
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• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(05:14) How much time do …
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6 Big Lessons to Build Your Dream Life with Sahil Bloom
13 april 2026 · 50 min
Sahil Bloom is an entrepreneur and investor, and the author of the New York Times bestselling book The 5 Types of Wealth. Lees meer
Most of us chase success that doesn’t reflect what we truly value. In this episode, Sahil and I explore how to close that gap and live more intentionally—starting with the bold decision he made to move his family for more time with loved ones.
We unpack the difference between what you want and what you wish you wanted, dive into the five types of wealth, and end with six practical lessons to help you build a life that actually aligns with your values.
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Where to find Sahil Bloom:
• X: https://x.com/SahilBloom
• Instagram: https://www.instagram.com/sahilbloom
• Facebook: https://www.facebook.com/p/Sahil-Bloom-100086913108285
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• LinkedIn: https://www.linkedin.com/in/sahilbloom
• Website: https://www.sahilbloom.com
• Newsletter: https://www.sahilbloom.com/newsletter
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(03:33) Why Sahil relocated to live near his parents
(08:58) The five types of wealth
(10:51) Why it never hurts to reach out
(13:07) When your actions don’t match your values
(16:15) The case for auditing how your values and actions align
(20:14) Why achievement alone …
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How to Create Your Calling
6 april 2026 · 37 min
Your professional calling is a mysterious idea. It’s the ineffable sense that you are meant to do something. Many people get tripped up in their pursuit of their calling, because they conceive of it like buried treasure—something hidden that they must find. In truth, your calling can be built no matter your present circumstances. So, how do you do it? Lees meer
In this episode, I explain how to move from chasing an objective career—titles, status, money—to building a more subjective one based on what you care about and what genuinely interests you. I also share three simple steps to help you evaluate and shape your calling. If you stick with them, you’ll be more likely to end up doing work that feels meaningful—and, in turn, you’ll get happier.
If you want to go deeper, check out my book, The Meaning of Your Life.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(02:19) How to find what you’re meant to do
(04:15) Work-ism and workaholism
(06:04) 4 habits of the happiest people
(07:13) What can we learn about our callings from religion?
(13:33) Subjective vs. objective careers
(15:19) Work-life balance vs. work-life integration
(18:05) A misconception people make: calling isn’t just unusual talent
(19…
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6 Protocols to Find Meaning and Build a Happier Life
30 maart 2026 · 40 min
Pre-order The Meaning of Your Life (out March 31). Lees meer
This is the final episode in my 3-part series on meaning, and it begins with a question I couldn’t ignore when I returned to campus five years ago: why do so many successful, driven people feel anxious, depressed, and lonely?
In this episode, I share three real-life stories from my new book, The Meaning of Your Life. These stories reveal what’s missing—and why the problem isn’t a lack of enjoyment or satisfaction, but rather the third macronutrient of happiness, meaning.
I finish by sharing the six protocols from my book to help you move beyond distraction and build a more meaningful life in six months. If you want to go deeper, I hope you’ll consider the book.
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Brought to you by:
Noble Mobile—With Noble, there is only one plan: The No-Bull Plan. It’s simple. It’s transparent. And if you use less data, you get cash back. Get an exclusive offer at: https://noblemobile.com/arthurbrooks
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(02:52) Recap of Part 1 and Part 2
(07:56) Why I wrote The Meaning of Your Life
(14:37) The connection between lack of meaning, anxiety, and depression
(17:05) Why case studies matter
(19:43) Story #1: The garbage disposal
(2…
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How the Meaning of Life Affects Your Brain: Part 2 of 3
23 maart 2026 · 42 min
Don’t miss The Meaning of Your Life Virtual Experience, my free live global book launch event this Friday (3/27), where I’m joined by an extraordinary lineup of guests to dive into all things meaning. Learn more at themeaningofyourlife.com. Lees meer
This is Part Two of my series on meaning, where I explore the science behind the meaning crisis, a central theme in my upcoming book, The Meaning of Your Life (out March 31).
In the last episode, we looked at boredom. Today, I dive into the link between a lack of meaning and rising anxiety and depression—and why avoiding life’s biggest questions may be part of the problem. Why do we avoid the questions that matter most? Easy: These questions are uncomfortable—they don’t have clear answers and can’t be solved “once and for all.” However, the process of asking these unanswerable, ineffable questions changes the way we understand our lives, even if we cannot neatly articulate that understanding. As always, I share practical steps to get you to the “right” side of your brain, so that you can start building a life with greater meaning.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(04:59) The link between meaning and well-being
(07:04) Lessons from Zen Buddhism
(13:44) Two big questions for m…
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Find the Meaning of Your Life Part 1 of 3: Get Better at Boredom
16 maart 2026 · 46 min
Most of us hate waiting. Whether it’s standing in line, sitting in traffic, or waiting for a delayed flight, those idle moments feel irritating and pointless. Our instinct is to escape them as quickly as possible, almost always by reaching for our phones. But what if those moments of boredom are actually valuable? Lees meer
Today’s episode of Office Hours is the first of my three-part series on The Meaning of Your Life, about boredom and how learning to sit with it can help us reconnect with reflection, insight, and the search for meaning.
I often talk about the trap of trying to eliminate discomfort from our lives. Boredom is no different. When we constantly distract ourselves, we miss the very mental space where insight and reflection occur. The truth is that boredom can be a gift. One that opens the door to deeper thought and a clearer sense of meaning.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(04:02) Why we need to get better at being bored
(07:40) Research on boredom
(10:55) Why time slows down when we’re bored
(14:33) The benefits of boredom
(18:20) How Tolstoy found meaning
(23:49) The doom loop
(26:33) A different orientation to your devices
(30:46) The practice of boredom
(36:37) Q&A: What is a highly sensitive person?
(39:20) Q…
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3 Steps to Embracing Your Fears
9 maart 2026 · 38 min
Some of the experiences that scare us most are also the ones that can change us for the better. The right kind of challenge increases confidence, deepens courage, helps us feel more fully alive, and connects us to a deeper sense of meaning. But not all risk is the same, and learning the difference matters. Lees meer
In this episode of Office Hours, I explore why deliberately stepping outside your comfort zone is almost always beneficial when approached wisely. I discuss how to distinguish bravery from recklessness, how to think about fear in a healthier way, and how to identify challenges that are genuinely right for you. Because our fears are deeply personal, the challenges that build happiness and meaning differ for each of us, and only you can decide which ones are right for you. But I offer advice to help you uncover what is most beneficial to you.
If you’re ready to discover what else can give your life meaning, pre-order my new book The Meaning of Your Life, available March 31.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(05:57) Why you should find your “running of the bulls”
(13:37) Bravery vs. recklessness
(16:50) When the benefits of risk actually arrive
(19:20) Find your running of the bulls
(22:31) Envision facing the danger
(24:54) Make a plan
(31…
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How to find your faith
2 maart 2026 · 38 min
Faith and spirituality are on the decline—but what does that mean for our happiness and sense of meaning? Lees meer
In this episode of Office Hours, I approach that question not as a theologian, but as a social scientist. I explore a fundamental truth: human beings are wired to seek meaning beyond themselves. The problem today is that we're missing out on this essential part of human life.
I’ll share a three-part plan to help you transcend yourself—one that helps you manage anxiety and loneliness—and invite you to reflect more deeply on what you believe, and why it matters. And to learn more on this, check out my new book, The Meaning of Your Life (out March 31).
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(01:40) Why faith and spirituality matter for meaning
(03:00) Decline of traditional religiosity in the U.S.
(05:20) The rise of the “nones” and generational shifts
(07:45) Americans vs. other wealthy nations on religion
(09:30) Is society inevitably becoming secular?
(11:45) What brain science tells us about spirituality
(14:20) Spiritual experiences and reduced stress responses
(16:40) Mystical memory, theta waves, and altered states
(18:55) How spirituality protects against depression and anxiety
(21:10) Spirituality, loneliness, and social connection…
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The Science Behind Being Good at Leisure
23 februari 2026 · 52 min
Not all leisure is created equal—some of it feels good in the moment (pleasure) but leaves you depleted afterward. Other forms of leisure actually restore you (enjoyment). They lift you up, deepen your sense of meaning, and make you more fully alive. The difference matters, and leisure well used is a skill—and it’s one you can cultivate. Lees meer
In this episode of Office Hours, I explore what leisure truly is and why it’s essential to happiness. Drawing on both philosophy and modern behavioral science, I explain why contemplation, art, time in nature, learning, and deep connection with others feed you in ways that passive diversion can’t.
The goal is not to squeeze more activity into your life. It’s to live more deliberately, in ways that genuinely support your happiness. And if you’re not sure where you stand, take The Happiness Scale to see whether enjoyment is an area that needs strengthening.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(06:15) What enjoyment is, and why pleasure falls short
(12:37) Pieper’s case for leisure as the basis of culture
(15:22) The kind of leisure to avoid
(19:22) What true leisure is
(23:58) How connecting with beauty affects your brain
(30:50) The benefits of time in nature
(35:56) Structure your leisure
(39:50) Don’t waste your leisure
…
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How to Live Your Life Like a Start-up with Codie Sanchez
16 februari 2026 · 1 uur 14 min
Codie Sanchez (founder of Contrarian Thinking and author of Main Street Millionaire) believes ownership changes lives. Her mission is bold and specific: create one million business owners. But beneath that mission is a deeper argument about how taking control of your life can help you not only be more successful, but happier. Lees meer
In this episode of Office Hours, Codie and I explore her philosophy of happiness, built around three requirements: progress, freedom, and ownership. We explore what those ideas can mean to each of us personally. Why earning your own money shapes your sense of agency. Why responsibility, taken voluntarily, can increase satisfaction. And why ownership is not just about assets, but about how you take responsibility for your life.
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Brought to you by:
• David Protein—The most effective portable protein on the planet http://www.davidprotein.com/arthur
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Where to find Codie Sanchez:
• Website: https://codiesanchez.com
• X: https://x.com/Codie_Sanchez
• Instagram: https://www.instagram.com/codiesanchez
• Facebook: https://www.facebook.com/codiesanchezbiz
• YouTube: https://www.youtube.com/channel/UC5fI3kxC-ewZ6ZXEYgznM7g
• TikTok: https://www.tiktok.com/@realcodiesanchez
• LinkedIn: https://www.linkedin.com/in/codiesanchez
• Contrarian Thinking: https://www.contrarianthinking.co
More from Codie:
Codie hosts an annual 3-day virtual workshop to help you find, buy, and build a business… and it’s happening this Feb 20-22! Come learn what Wall Street (and your boss) hope you never learn: https://contrarianthinking.biz/MSML_BDYT26.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/Arthur…
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How to Find Love in 2026
9 februari 2026 · 59 min
Today’s topic: love. Forget Valentine’s Day—where romance only happens once a year. Try my new book, The Meaning of Your Life, out March 31, where I describe how to make love lifelong. Lees meer
Many people today feel discouraged about love. Fewer people are getting married, fewer are falling in love, and more are opting out of romance altogether. This isn’t just a personal problem—it’s a cultural one.
In this episode of Office Hours, I explore what’s happening to romantic love and why it matters so deeply to our sense of meaning in life. Drawing on neuroscience, psychology, and ancient wisdom, I examine what love actually is, what happens when we fall in love, and why heartbreak is often a necessary part of learning to love well. I also share three practical rules for finding love in a time when many people are afraid to risk it at all.
This episode isn’t about dating advice or quick fixes. It’s about understanding love as one of the most powerful paths to meaning, growth, and a life well lived, even when it doesn’t come easily.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:34) Arthur and Ester’s love story
(06:44) Why entrepreneurial love stories are dwindling
(07:44) Data on the decline in love, marriage, and sex
(11:10) What happens when you’re falling in love
(23:37) Why relationships…
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4 Ways to Be Less Lonely
2 februari 2026 · 38 min
If you’ve been feeling empty or lonely and are looking for immediate solutions, I hope today’s episode helps—and if you want to go deeper, you can order my new book, The Meaning of Your Life, out March 31. Lees meer
Today’s topic: the loneliness epidemic. We know more people than ever before, but do we actually know them? In a world of constant connection, many people still feel unseen, unknown, and disconnected from those around them.
In this episode of Office Hours, I explore why loneliness has become so widespread and how it shows up in our relationships. I talk about the difference between being known and being understood, why feeling understood matters so much for happiness, and how modern habits and technologies can make it easier to stay in touch while avoiding real connection.
Change means pushing back against our instincts and doing things that feel like the opposite of what we want. That can sound daunting, but it doesn’t have to be overwhelming. In this episode, I share four simple habits that, with practice, become easier and help lay the groundwork for more meaningful relationships.
If you’ve been feeling lonely, this episode explores what happens when we stop waiting for that feeling to fix itself.
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Brought to you by:
• David Protein—The most effective portable protein on the planet http://www.davidprotein.com/arthur
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: …
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6 Financial Rules for Greater Happiness with Dave Ramsey
26 januari 2026 · 56 min
I’ve hinted at this before, but in my new book, The Meaning of Your Life, I explore where meaning actually comes from—one place, for example, is by serving others with our time and treasure. However, you certainly won’t find it in the worldly idols we so often chase. This all brings us to today’s topic—money. Lees meer
Most people assume that having more money will make them happier. The research suggests something more subtle. What matters is not how much money you have, but how you use it.
In this episode of Office Hours, I am joined by Dave Ramsey, one of the most influential voices in personal finance, whose work has helped millions of people change their relationship with money. Dave shares his own journey from early financial success to bankruptcy and back, and how his faith shapes his thinking about debt, discipline, and financial peace.
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Where to find Dave Ramsey:
• X: https://x.com/daveramsey
• LinkedIn: https://www.linkedin.com/in/ramsey-dave
• Instagram: https://www.instagram.com/daveramsey
• Facebook: https://www.facebook.com/daveramsey
• Website: https://www.ramseysolutions.com
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(05:14) Dave’s early experiences with entrepreneurship and money
(07:30) How Dave’s early career success gave way to financial collapse
(10:54) Why borrowing money tends to u…
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How to Set the Right Goals in Life
19 januari 2026 · 42 min
Most of us know that we should set goals, but there is a lot of confusion about why they matter and how to choose them well. Lees meer
In this episode of Office Hours, I reflect on the difference between meaning and purpose, and on how the goals we pursue quietly shape the direction of our lives. I talk about why some goals leave us feeling empty even when we achieve them, and what it means to aim our lives toward something that truly matters.
My hope is that this episode invites you to pause, think about your goals in life, and consider whether the path you are on is leading you where you want to go.
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Brought to you by:
• David Protein—The most effective portable protein on the planet http://www.davidprotein.com/arthur
—
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(05:00) The three components of meaning
(08:14) Big goals, and why most of us are not Mother Teresa
(09:55) Proxy goals, and how they can lead us to feel more purpose
(13:16) Jung’s philosophy on good goals
(14:42) An extrinsic motivation
(17:20) Intrinsic vs. extrinsic motivation
(19:14) Goals based in avoidance
(21:34) Positional goals
(24:33) Focus on love, not things
(28:15) Listen to the small voice
(31:40) Enjoy the happy journey
(34:08) Stay flexible
(37:09) Q&A: Fasting vs. a heavy protein breakfast
(38:17) Q…
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How to Stop Caring What Others Think
12 januari 2026 · 43 min
Why do we care so much about what other people think of us? Lees meer
In this episode of Office Hours, I explain the science behind why concern about others’ opinions is so powerful in the first place. I talk about the two reasons we are wired to care what people think, how our brains treat social judgment as a real threat, and why this fear can quietly shape our choices, our behavior, and even our sense of self.
Once we understand what is happening in our minds and bodies, we can start to loosen its grip. I share three ways to break out of this pattern and begin caring less about other people’s opinions, not by ignoring them entirely, but by relating to them more wisely. My hope is that these ideas help you move with more freedom, show up more authentically, and live with less unnecessary fear of being judged.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(03:20) The two reasons you care what others think about you
(13:53) BIS and BAS: why fear of judgment can keep you stuck
(19:00) The role of shame and when it turns destructive
(23:46) Way #1: No one cares
(27:05) Way #2: Rebel against your shame
(30:42) Way #3: Don’t judge, and you will not be judged
(34:01) Recap of the 3 ways to stop caring so much about what others think of you
(35:06) Q&A: Helping someone regulate emotions during conflict
(38:53) Q…
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The 8 Life Lessons that Hoda Kotb Follows
5 januari 2026 · 1 uur 3 min
In this episode of Office Hours, I sit down with my friend Hoda Kotb and talk about how we meet change when it shows up uninvited. Hoda has lived through transitions that resist simple narratives. Early rejection in her career. Public reinvention. Serious illness. Grief. Becoming a parent later in life. Each chapter forced a decision about how to move forward when there were no clear answers. Lees meer
Hoda is known to millions as the longtime co-anchor of NBC’s Today Show and as the host of Making Space. In our conversation, those titles matter less than the life behind them. What connects us to Hoda’s story is not her achievements, but the ordinary human moments that shaped her values and continue to guide her choices. I hope this conversation leaves you not only inspired by Hoda’s life but also more willing to meet your own with honesty, courage, and care.
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Brought to you by:
• David Protein—The most effective portable protein on the planet http://www.davidprotein.com/arthur
—
Where to find Hoda Kotb:
• X: https://x.com/hodakotb
• Instagram: https://www.instagram.com/hodakotb
• Facebook: https://www.facebook.com/HodaKotb
• Website: https://www.hodakotb.com
• Podcast: https://www.today.com/podcasts/making-space
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(03:22) Introducing Hoda Kotb
(06:03) Hoda’s origin story as a…
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3 Ways to Set Smarter New Year’s Resolutions
29 december 2025 · 35 min
Every New Year, we set ambitious goals. Unfortunately, most of our resolutions fade faster than we would like to admit. Lees meer
In this episode of Office Hours, I explain why New Year’s resolutions so often fail. This isn’t a question of discipline per se. Instead, our failure occurs because of the way we frame our goals (and how we sometimes set the wrong goals in the first place). I explain how these forces leave us feeling discouraged and stuck.
The good news: there’s a better way to set and achieve your New Year’s resolutions. I walk through how to design your goals in the right way, so that progress depends less on force of will and more on positive incentives. I break this into simple steps grounded in what we know about how people actually change.
If you are thinking about resolutions this year, this episode will help you choose goals that truly support your well-being.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Introduction
(02:36) Where New Year’s resolutions come from
(04:38) Why New Year’s resolutions often fail
(06:50) What the data says about resolution success
(08:35) Why positive goals work better than negative goals
(11:44) The forces outside you that sabotage your goals
(14:50) Step#1: Make your goals positive
(19:12) Step #2: Tiny goals
(21:3…
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My 4-Step Method for Making the Holidays Better
22 december 2025 · 35 min
Does Christmas never live up to the version you remember from childhood? Or does it bring up painful memories that keep you stuck in the past? Or maybe you’re like I once was, feeling more like a curmudgeon than a bundle of holiday cheer. Lees meer
In this episode of Office Hours, I explain why the holidays so often surface disappointment, sadness, and annoyance, and what research on memory reveals about why this happens. I share ways to reframe difficult memories, and my Christmas protocol, designed to help quiet the noise, focus on what truly matters, and move through the season with more gratitude and peace.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(03:13) Three common holiday mood problems
(04:10) Problem #1: Disappointment
(13:12) Problem #2: Sadness
(18:20) Problem #3: Annoyance
(21:36) Christmas protocol step #1: Start before dawn
(25:00) Christmas protocol step #2: Go for a walk
(26:00) Christmas protocol step #3: Write a gratitude letter
(26:39) Christmas protocol step #4: Give back
(28:32) Q&A: How a sleep schedule affects happiness
(30:21) Q&A: Dealing with burnout as a spiral career type
(31:55) Q&A: How to make close friends later in life
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Referenced:
• The Happiness Scale: https://learn.arthurbrooks.com/the-happiness-scale
• How to Build a Life: http…
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3 Ways to Want Less and Be Happier
15 december 2025 · 58 min
Satisfaction is one of the three macronutrients of happiness, yet it has a way of slipping through our fingers. We reach a long-awaited goal, feel a brief lift, and then find ourselves wanting something more. Lees meer
In this episode of Office Hours, I explore why this happens and how our ancient impulses keep pulling us back toward craving and comparison. I talk about the tendencies that erode our sense of fulfillment and why relying on achievement or recognition for lasting joy never works.
I share three practical ways to train your brain to want less. As always, my hope is that you practice this in your life and share it with others, so together we can loosen the grip of constant wanting and make more room for love and happiness.
If you’re interested in finding out if you have a satisfaction deficiency, take the Happiness Scale here.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
00:00) Intro
(02:28) A quick review of the components of happiness
(04:45) What satisfaction really is
(05:31) Why satisfaction is so hard to hold onto
(10:06) The value of struggle
(14:33) Why satisfaction fades quickly and renews our wanting
(25:41) Why you need to stand up to your animal impulses
(37:04) Step #1: Turn the prince into the sage
(41:02) Step #2: Make a reverse bucket list
(44:28) Step #3: Get smaller
(50:33…
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The 3 Macronutrients of Happiness, and How to Measure Yours
8 december 2025 · 56 min
Everyone wants to be happier—but too often we go chasing things that make us miserable instead. Lees meer
In this episode of Office Hours, I break down the three big elements—what I call “macronutrients”—that you must have to live a happy life: enjoyment, satisfaction, and meaning. I offer practical ways to strengthen each macronutrient in your own life and revisit the concept of emotional profiles. I help you think about your unique experience of positive and negative emotions, how to lean into your strengths, and how to manage your weaknesses.
And one exciting bonus: My team and I have developed a survey that measures both your unique macronutrient composition and your emotional profile. I hope you can use it to start getting happier today. Take the Happiness Scale at learn.arthurbrooks.com/the-happiness-scale.
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Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
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Timestamps:
(00:00) Intro
(03:28) How genetics influences happiness
(08:36) Why pursuing happiness isn’t selfish
(09:23) Why we long for happiness and why we make mistakes trying to find it
(10:54) Misconception #1: Happiness isn’t a destination; it is a direction
(14:30) Misconception #2: Happiness isn’t a feeling
(18:24) The three macronutrients of happiness
(20:11) Macro #1: Enjoyment (versus pleasure)
(24:45) Macro #2: Satisfaction
(28:44) Macro #3: Meaning
(33:36) The rol…
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The Truth About Creativity, Aging, and Discipline: From the World’s Best-Selling Author (James Patterson)
1 december 2025 · 50 min
Creativity might not make you happier, but it can make you less unhappy. We know this from research. Lees meer
When people recall moments of creativity, their symptoms of anxiety and depression decrease, and well-being improves. Brain scans show that creative work activates the same regions of the brain as meditation, which helps to relieve the burdens of life.
Millions of people now use creative practices simply to feel steadier in a chaotic world.
So what does a life built around creativity actually look like?
In this episode of Office Hours, I sit down with James Patterson. With more than 200 books and a Guinness World Record for the most #1 New York Times bestsellers, James has spent decades living in a steady rhythm of ideas, attention, and returning to the page.
As he talks through rejection, revision, focus, and discipline, something interesting happens. The practices that make his writing work begin to reveal patterns that apply far beyond writing.
After the interview, stay with me as I break down the 8 principles drawn from his creative process and show you how to apply them to your own life.
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Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at DrinkLMNT.com/Arthur
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Where to find James Patterson:
• Website: https://www.jamespatterson.com
• X: https://x.com/JP_Books
• Instagram: https://www.instagram.com/jamespattersonbooks
• Facebook: https://www.facebook.com/JamesPatterson
• YouTube: youtube.com/user/JamesPattersonAuthor
• LinkedIn: https://www.linkedin.com/in/james-patterson-author
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: …
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5 Steps Toward a More Grateful Life
24 november 2025 · 42 min
The benefits of gratitude aren’t exactly a secret, but many of us still think of it as some kind of fixed personality trait. Some people seem to be born grateful, while the rest of us feel like we’re the ones who automatically notice what’s wrong. It’s true that we all have different affect profiles, but gratitude works the same way happiness does. It’s a skill you can train, and it becomes more powerful the more you practice it. Lees meer
In today’s episode, I’m going to walk you through my 5-step gratitude protocol. These simple practices fit naturally into my morning routine and evening protocol. As always, I share with you the research that supports each action I recommend.
I hope that you’ll start practicing gratitude and share it with the people around you. When you cultivate this habit, it strengthens your well-being and quietly lifts the happiness of everyone in your orbit.
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Brought to you by:
• Expedia—Bundle and save on your next trip with Expedia. https://www.expedia.com/
• Kit—Email marketing that automates your growth. https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025
Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com
—
Timestamps:
(00:00) Intro
(04:01) How your affect profile and negativity bias shape gratitude
(08:56) How the prefrontal cortex helps you rise above in…
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My 9-Step Evening Protocol for More Happiness and Better Sleep
17 november 2025 · 54 min
Want to make your own evening protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/evening-protocols. Lees meer
Most of us know how important it is to start the day well, but ending it well is what sets up your morning for success. A few weeks ago, I shared my 6-step morning protocol for managing mood and maximizing creativity. This week, I share its companion: my evening protocol.
In this episode, I walk through 9 science-based steps for ending the day with calm and contentment, from simple habits that prepare the body for rest to small rituals that strengthen love, gratitude, and peace of mind.
Just like the morning routine, these habits are meant to serve you, not the other way around. This isn’t about perfection, but about inviting a state of surrender that allows you to end the day with gratitude, wake up fully rested, and begin another more productive and happier day.
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Brought to you by:
• LMNT—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at https://drinklmnt.com/Arthur
• Expedia—Bundle and save on your next trip with Expedia. https://www.expedia.com/
• Kit—Email marketing that automates your growth. https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025
—Where to find Arthur Brooks:
• Website: https://arthurbrooks.com/
• Newsletter: https://www.arthurbrooks.com/newsletter
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: …
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A 5-Step Approach to Ending Your Phone Addiction
10 november 2025 · 44 min
Our phones make life easier in countless ways. They connect us, inform us, and keep our lives running. But they also creep into every quiet moment, stealing our focus and dulling the satisfaction we find in real experiences. Lees meer
In this episode of Office Hours, I talk about how our phones tap into the brain’s reward system and what we can do to reclaim control. I am not suggesting that you give up your devices entirely, since that is likely unrealistic for most people. Instead, I offer simple guardrails that help you enjoy the benefits of technology without letting it dominate your day. I share five practical strategies to create boundaries that help you stay focused, balanced, and fully present.
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Timestamps:
(00:00) Intro
(04:22) An overview of dopamine and its role in learning, motivation, and reward
(09:08) How addiction hijacks dopamine, and why some of us are more vulnerable than others
(13:50) Who is most at risk for phone addiction and other dangers of phone use
(17:48) The two paths to breaking addiction and when moderation simply doesn’t work
(19:09) Why moderation is the right approach for phones and how much we’re overusing them
(24:33) Strategy #1: Tech-free times
(28:45) Strategy #2: Tech-free zones
(30:45) Strategy #3: Device-fr…