The 5-Step Scientific Method to Happiness with Tal Ben-Shahar

May 6, 2024

Tal Ben-Shahar is an author and lecturer. He taught two of the largest classes in Harvard University’s history, Positive Psychology and The Psychology of Leadership. His books have been translated into more than thirty languages, and have appeared on best-seller lists around the world. His latest books are, Happiness Studies, and Happier, No Matter What.

Tal consults and lectures to executives in multinational corporations, the general public, and at-risk populations. The topics he lectures on include leadership, education, ethics, politics, happiness, self-esteem, resilience, goal setting, and mindfulness. He is the co-founder and chief learning officer of The Happiness Studies Academy and Potentialife. In 2022 Tal designed and launched the world’s first Master’s Degree in Happiness Studies in collaboration with Centenary University.

An avid sportsman, Tal won the U.S. Intercollegiate and Israeli National squash championships. He obtained his PhD in Organizational Behavior and BA in Philosophy and Psychology from Harvard.

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Is there a secret to finding joy and happiness in life even when you’re struggling?

If you search the internet for advice on how to be happy, you will come across an ocean of results. Experts tout suggestions like getting good sleep, eating a nutritious diet, practicing gratitude and meditation, and everything in between. But is there a practical, science-based approach for finding these sometimes elusive emotions no matter what life throws your way?
To talk about this topic more in-depth, I’m excited to welcome Tal Ben-Shahar to the show today. Tal is a pioneering expert on positive psychology. He’s lectured all over the world and was the first person to design and launch a Master’s Degree in Happiness Studies. Tal is also the co-founder and chief learning officer of The Happiness Studies Academy.

The truth is, there is no one-size-fits-all answer to happiness. But there is a five-step staircase to help you climb out of despair so you can cultivate resilience and creativity in the face of adversity. Listen in as Tal equips you with actionable strategies for finding meaning, nurturing your mind, fostering supportive relationships, and embracing all of your emotions.

CONNECT WITH Tal Ben-Shahar

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"Even if you take one of these techniques and apply it consistently, it will make a big difference in your life."

Tal Ben-Shahar

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**This week’s show notes are taken from the video — enjoy!**

This is how Tal defines happiness. [3:37]
Tal became interested in studying happiness when he had to face this. [5:00]
There are two myths regarding happiness. Here’s why they can keep you from being happy. [6:16]
You may have heard the term anti-fragile. This is what that means. [8:34]
There’s a lot of talk around post-traumatic stress. But there’s another side to trauma that isn’t talked about as much. [11:25]
If you want to increase the likelihood for growth following trauma, embrace these elements. [12:26]
This is the difference between sadness and depression. [14:34]
Tal heard this expression often as a child and never connected to it. This is how he looks at it instead. [16:17]
Here are some things you can add to your day to bring more happiness into your life. [17:55]
Do this practice to cultivate both happiness and anti-fragility. [19:49]
This the number one reason people struggle with happiness. [20:57]
If you embrace this, you could actually live longer. [22:28]
This is how creativity fits into embracing happiness. [23:51]
When watching children play on the beach, child psychologist Donald Winnicott noticed this. [26:06]
This is key to learning and creativity. [27:43]
You don’t learn about these subjects in school. But learning them improves your performance in every subject that is taught. [29:20]
This is why Tal wrote the book Happier and what he hopes readers take away from it. [30:12]
Focusing on being happy doesn’t always work. You should try this instead. [32:01]
Tal created the SPIRE elements to help you embrace this philosophy. [33:47]
Take a screenshot, tag us (@jimkwik & @happiness.studies.academy), and share your biggest takeaway from this episode.
To connect with Tal and learn more about his school for happiness, you can visit his website, here.
If you’re interested in any of the courses Tal offer, sign up, here, and use the code JK500 for $500 off.
Don’t forget to grab a copy of his book, Happier, here.
For anyone interested in reading more on the studies Tal mentioned, you can find the links below:
- Some Perspectives on Positive Feelings and Emotions: Positive Affect Facilitates Thinking and Problem Solving
- Feelings and emotions: The Amsterdam symposium
- Playing and Reality

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