Unpacking Happiness: What I Learned from The Science of Well-Being

"When we're mind wandering, when we're not fully present, that's a time when we're also not very happy" — Laurie Santos

The other day, I came across an episode of The Huberman Lab Podcast, where Dr. Laurie Santos joined Andrew Huberman to discuss “How to Achieve True Happiness Using Science-Based Protocols.” As I listened, I felt inspired to revisit my notes from The Science of Well-Being course I took through Coursera , taught by Dr. Santos.

That podcast was a reminder of how transformative her teachings had been for me and how much they had reshaped my perspective on happiness. I dusted off my old notes, eager to rediscover the insights that had left such a lasting impact. What I found was a treasure trove of ideas that remain profoundly relevant—and actionable.

Let me share some of the lessons that stood out most to me and how they can help us cultivate true happiness in our everyday lives.

Debunking the Myths of Happiness

One of the first things I remembered was how often we chase the wrong things in pursuit of happiness. Dr. Santos highlighted something that has stayed with me: the concept of hedonic adaptation. It explains why the excitement of buying a new car, landing a big promotion, or even moving into a dream home fades quickly, leaving us wanting more.

True happiness doesn’t come from these fleeting highs. Instead, it’s about aligning with our values and creating meaningful experiences that bring us lasting joy. The course challenged me to think differently about my goals—not as a list of achievements, but as a path to living more authentically.

Another key takeaway was the mental traps that often block our happiness. Dr. Santos described common cognitive biases that resonate deeply because of how subtly they influence our thoughts:

• Comparison Bias: The tendency to measure our worth by looking at others’ successes, whether it’s a friend’s career milestone, a neighbor’s new car, or even a stranger’s highlight reel on social media. This constant comparison can make us undervalue our own accomplishments, leaving us feeling inadequate.
• Negativity Bias: Our brains are wired to dwell on the negative, amplifying failures or setbacks while minimizing our victories. For example, we might receive praise for a project but focus obsessively on one minor critique, letting it overshadow everything positive.
• Impact Bias: This bias tricks us into overestimating how much future events will affect our happiness or unhappiness. We might think a dream promotion will bring endless joy or that a setback will ruin us, but in reality, our emotions stabilize faster than we expect.

Recognizing these biases was a turning point for me. It was empowering to realize that so much of our emotional experience is shaped by perception rather than reality. Once we identify these mental traps, we can take back control, gently shifting our focus toward gratitude, self-compassion, and the wins we often overlook. These small shifts may seem simple, but they are profound steps toward lasting happiness.

Practices That Foster True Joy

Rediscovering these notes reminded me of the science-backed practices Dr. Santos shared for cultivating happiness. Here are a few that continue to resonate:

1. Gratitude Practices: Gratitude is a game-changer. Taking just a few moments each day to list what you’re grateful for can shift your mindset and elevate your mood. I’ve found joy in noticing the small things—a kind word, a beautiful sky, or even a perfectly brewed cup of coffee.
2. Savoring the Present: Savoring is about slowing down to fully enjoy life’s simple pleasures. Whether it’s a meal, a walk, or a conversation, being present in those moments makes them more meaningful.
3. Fostering Connections: Relationships are at the heart of happiness. Whether it’s deepening bonds with loved ones or building new connections, investing in relationships provides a sense of belonging and joy that’s hard to match.
4. Random Acts of Kindness: Doing something kind for someone else—like writing a heartfelt note or offering a helping hand—creates a ripple effect of positivity. These small gestures remind us of our interconnectedness and purpose.

A Happiness Journey Worth Revisiting

That podcast episode didn’t just inspire me to reflect on my notes—it reignited my appreciation for the idea that happiness isn’t a destination but a practice. It’s built in the small, intentional actions we take each day to align with what truly matters to us.

As I continue to integrate these lessons into my life, I invite you to do the same:

• What truly brings you joy, beyond material achievements?
• How can you nurture gratitude and connection in your daily life?
• What small, meaningful actions will guide you toward the happiness you seek?

Happiness isn’t something we stumble upon—it’s something we create. And the beauty of this journey is that it’s accessible to all of us, starting right now.

Let’s continue to explore the science of happiness, weaving its lessons into our lives and sharing its benefits with those around us.

What does happiness mean to you? I’d love to hear your thoughts!

(PS: You can find the podcast episode with Dr. Laurie Santos on The Huberman Lab Podcast here. I highly recommend giving it a listen.)

Before You Go ??

Here is an eleven-minute part from the podcast on 3 Levels of Happiness | Dr. Laurie Santos & Dr. Andrew Huberman in case you cannot listen to the 3 hours and eight minutes episode.

PS: After enjoying this short video, please make sure you scroll all the way down so that you don't miss the What Am I Up To These Days section of this newsletter.

If this was forwarded to you, you can subscribe here.

Follow me here:

My website | Linktree | Instagram | Twitter | Facebook | LinkedIn | TikTok

And, please do not hesitate to reach out to me for guidance and support in recreating your life by clicking here. ??

What Am I Up To These Days ??????

?? While you are reading this newsletter, I am in Scottsdale, AZ enjoying the third day of The Ultimate Experience Arizona 2025 with The Ultimate Coach and The Being Movement Community. An event masterfully organized by the magnificent Judy Thureson and her amazing partner in everything, Erik Thureson - AKA The Professor. Yesterday, I had the privilege to be on stage and guide the audience with a special meditation I created for this event. What a joy!

?? You are cordially invited to my monthly LinkedIn/YouTube/Facebook "First Friday Coffee Chat with Ipek" LIVEs. The next one is coming up soon on Friday, February 7th at 12 PM EST. This session's topic is "Creating a Daily Ritual — The Foundation for Personal Balance." I hope you can join me live. PS: You can also catch the previous ones on YouTube.

?? I had one of the most amazing people I ever met at The Ultimate Coach Podcast as my guest. one of the world’s top mentalists, an award-winning performer, keynote speaker, and author of Mind Candy, Wayne Hoffman . Throughout our conversation, Wayne’s stories remind me of the magic all around us and within us. From traveling to over 90 countries to balancing his career and family life, Wayne's sharings were so inspiring in motivating the listeners to step out of their comfort zones, embrace the unknown, and take bold steps toward creating a life they truly love. It is a great episode that I wouldn't want you to miss. Click HERE or on the below picture to listen to it today.

?? Also, if you aren't already, please find me on the Insight Timer Meditation and Wellness App, follow me, meditate with my 125+ meditations, take one or more of my five audio courses, join in our Circle of Bliss Group both on Insight Timer and on Facebook. Also, check out our Menopause Wellness Retreat on Insight Timer or TopRemedy platforms and be one of our 16 guests in Hungary in March!

?? Join me on Insight Timer every Friday. The closest one is, Friday, January 31st at 9:30 AM Eastern Time for my Live Session - or catch it on YouTube if the timing doesn't work for you.

This week's topic is; BEING vs DOING.

?? Put yourself first, and do something that gives you joy. Today and every day! And ONLY always!