In this episode 32 protocols
▶ 13:02 Avoid Fitness Tracking Apps and Wearable Metrics for Intrinsically Rewarding Exercise Behaviors ““Now I get some sort of tool, whether it’s my watch or something I’m scribbling down in a phone app, and I have to like log my running, now it becomes a sort of extrinsic reward.”” ▷ 24:28 Talk to Strangers Behaviors “what you find across the board, and this includes an introvert and extrovert, is that talking to somebody actually feels good. It increases your positive emotion. It gives you a sense that your life is going better. You feel less lonely.” ▷ 25:51 See Real Faces Daily Behaviors ““He told us in this class when I was there that it was very important to see faces at least once a day, real faces not on a screen.”” ▷ 27:59 Prioritize In-Real-Time Social Connection Behaviors ““You can connect not necessarily live and in person, but as much as possible, try to do it in real time. And I think that’s in part, and if possible, try to do it with video.”” ▷ 29:37 Use Real-Time Connection Instead of Texting When Possible Behaviors “Yeah, there's not great evidence for it. But my intuition is that the way it works is almost like it's texting sort of the NutraSuite of social connection, right? I was feeling this motivation for social connection. And I did it. And I got something that was sort of social. I got some information. But like, psychologically, I'm missing the like nutritious part of it, right?” ▷ 32:00 Do a Personal Experiment with More In-Real-Time Social Connection Behaviors ““Do your own personal experiment and get a little bit more in real time social connection and just take a moment to notice immediately after how it made you feel.”” ▷ 34:17 Avoid Replacing Social Connection with Social Media Scrolling Behaviors ““You can scroll and see faces... and then you basically got no real social connection.”” ▷ 54:25 Introverts Should Try Small Doses of Social Connection Behaviors ““As an introvert, try a little social connection. Don’t go to like the hugest party ever or jump into improv comedy. Just try, call a friend that you haven’t talked to in a while, right? Notice how that felt.”” ▷ 57:12 Use Mini Micro-Doses of Social Connection Behaviors ““So you can sort of use these little mini micro doses of social connection to boost your happiness tire.”” ▷ 1:04:55 Do Activities Without Your Phone Behaviors ““One of the biggest hacks you can use to get more presence is to do exactly what you accidentally did... which is to get rid of our phones.”” ▷ 1:10:53 Ground Yourself in Your Senses Behaviors ““One of the great ways to increase your presence in addition to kind of getting rid of your phone is to just go back to your senses, right? What are you looking at right now? What do you see right now?”” ▷ 1:13:34 Use Podcasts or Audio as an Emotion Regulation Strategy During Certain Tasks Behaviors ““It sounds like what you did was have a really nice emotion regulation strategy of like you could kind of fill your head with something so that you can work on the physical stuff.”” ▷ 1:19:24 Do a Gratitude or Delight Practice Behaviors ““Sonia Lubomirsky has this lovely study where you scribble down three to five things you’re grateful for, three to five delights. In as little as two weeks, you significantly improve your overall satisfaction with life.”” ▷ 1:20:38 Train Your Brain to Find Delights Behaviors ““This is another thought pattern practice that we can engage in, which is like, just train your brain to find these things.”” ▷ 1:30:26 Use Negative Emotions as Signals for Behavioral Change Behaviors ““If you’re feeling that, you know, negative emotion of loneliness means you need more social connection. If you’re feeling overwhelmed, it means probably got to take something off your plate before you burn out or get sick.”” ▷ 1:30:44 Do Not Suppress Negative Emotions Behaviors ““I think too often we just want to get rid of those. We don’t like them, so we want to suppress those emotions. But suppressing our emotions is giving up useful evolutionary information.”” ▷ 1:59:23 Walk Your Dog Behaviors ““Second thing is, you know, particularly, again, for dogs, what are people doing? They’re getting out and walking, right?”” ▷ 1:59:47 Do a Half Hour of Cardio Exercise Per Day Behaviors ““Meta-analyses showing, you know, a half hour of cardio exercise a day is as good as an antidepressant medication for reducing symptoms of depression.”” ▷ 2:00:03 Pet Your Animal Mindfully Behaviors “Sometimes if they sitting there and we just petting them what we doing is we sitting there and we petting them So they give us these wonderful sensory experiences” ▷ 2:02:42 Get a Pet Behaviors “So I think this other unhealthy habit kind of gave us the opportunity to take breaks, which we know are great for happiness and so great for happiness that if you don't have any of the so-called time affluence, the sense that you have some free time.” ▷ 2:05:53 Schedule an Hour of Protected Free Time on Your Calendar Behaviors ““Go on your calendar a few months from now and just like... pick an hour period and just write in like Huberman lab time affluence and just don’t put anything in that.”” ▷ 2:07:16 Get Sunlight Behaviors “That's the time you text your friend and have a delay or get some sunlight, get some sunlight, walk outside, right?” ▷ 2:07:16 Walk Outside Behaviors “That's the time you text your friend and have a delay or get some sunlight, get some sunlight, walk outside, right?” ▷ 2:21:52 Practice Negative Visualization Behaviors ““This is one from the Stoic tradition, a practice called negative visualization.”” ▷ 2:24:30 Avoid Manifesting by Fantasizing About Rewards Behaviors ““Turns out this can have like a... case where you’re using imagination in a bad way because what happens when you really deeply imagine, say, the rewards of like being super fit... there’s evidence... that like you actually get less motivated to do stuff.”” ▷ 2:25:05 Imagine Obstacles to a Habit You Want to Build Behaviors ““Turns out instead of manifesting a better technique, if you have some habit that you want to engage in, is to imagine the obstacles, the bad stuff that’s coming up, right?”” ▷ 2:38:31 Use Temporal Distance During Negative States Behaviors ““If you can kind of get that distance of, well, how’s this going to feel in five years? How’s this going to feel in 10 years? You can sometimes feel a lot better.”” ▷ 2:38:40 Remember Positive Experiences Are Finite to Savor Them More Behaviors ““If we can get some sense that like this isn’t going to last forever, that can sometimes boost the happiness. Because we’re kind of almost doing like a negative visualization in the forward direction, right?”” ▷ 2:39:09 Use Memento Mori Behaviors “when you recognize that, you know, the old school folks thought, and I think it's true, like you realize, like, I can't take any of this stuff for granted. I have to pay attention now.” ▷ 2:43:03 Cold Plunge Tools “Or even, you know, honestly, for me, like I'm not a super fan of exercise, but like a really, really hard workout that feels miserable. When you finally stop, it feels, I do a lot of yoga and my favorite thing is at the end when they're like, and now you can do shavasana.” ▷ 2:45:17 Seek Awe Experiences Behaviors ““If you’re feeling a little bored in your emotional life, trying to find moments where you can get these emotions that are not so obviously positive or negative but are a little bit of both can be really inspiring.”” ▷ 2:59:49 Do More for Others Behaviors ““This is another behavioral hack that’s huge for happiness... happy people don’t spend a lot of time on themselves. They tend to be very other-oriented.””