Office Hours with Arthur Brooks

• My 9-Step Evening Protocol for More Happiness and Better Sleep

  Want to make your own evening protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/evening-protocols. 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.—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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Timestamps:(00:00) Intro(07:56) Step 1: Best practices for dinner(11:39) The case for no alcohol (13:11) When to cut off caffeine for the day(15:32) Why dessert wrecks your sleep(19:43) Step 2: Go for a walk (26:21) Two ways to improve your relationship (29:20) Step 3: Take your vitamins (34:59) Step 4: Limit screen time(37:01) Step 5: Go to bed (39:54) Step 6: Eye contact (44:11) Step 7: Read (46:00) Step 8: Recite your mantra (47:32) Step 9: Never Mind(49:18) Q&A: When should children wake up(50:47) Q&A: My wife, Ester’s, morning routine (52:04) Q&A: Managing an afternoon slump—Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN• My 6-Step Morning Protocol for a Better Day: https://www.arthurbrooks.com/podcast/my-6-step-morning-protocol-for-a-better-day• Relationship between food intake and sleep pattern in healthy individuals:https://doi.org/10.5664/jcsm.1476• Alcohol and sleep-related problems:https://doi.org/10.5664/jcsm.7646• Body metabolizes caffeine slower as you age: https://www.uclahealth.org/news/article/body-metabolizes-caffeine-slower-as-you-age• Is a “Sweet Tooth” Genetic?: https://www.sapiens.org/biology/sweet-tooth-genetic-foragers • Relationship between added sugar intake and sleep quality among university studentshttps://doi.org/10.1177/237796082211101• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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• A 5-Step Approach to Ending Your Phone Addiction

  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.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.—Brought to you by:• Expedia—Bundle and save on your next trip with Expedia https://www.expedia.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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—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-free breaks (32:09) Strategy #4: Mindful consumption (36:21) Strategy #5: Turn off your notifications (39:33) Q&A: Handling anxiety when you put your phone down(41:00) Q&A: Breaking the morning phone habit(41:53) Q&A: Finding happiness as an introvert—Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN• Dopamine Nation: Finding Balance in the Age of Indulgence: https://www.amazon.com/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X • Anhedonia: https://my.clevelandclinic.org/health/symptoms/25155-anhedonia• How Cues Drive Our Behavior: https://neurosciencenews.com/behavior-cues-dopamine-9654  • Dopamine and Addiction: https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010418-103337• Neurotransmitter Dopamine (DA) and its Role in the Development of Social Media Addiction: https://www.iomcworld.org/open-access/neurotransmitter-dopamine-da-and-its-role-in-the-development-of-social-media-addiction-59222.html • 2 Proven Strategies (and 1 Big Mistake) for Dealing with Anxiety: https://www.arthurbrooks.com/podcast/2-proven-strategies-and-1-big-mistake-for-dealing-with-anxiety • Are bored minds more likely to be addicted? The relationship between boredom proneness and problematic mobile phone use: https://www.sciencedirect.com/science/article/abs/pii/S0306460319314364  • Depression, anxiety, and smartphone addiction in university students- A cross-sectional study: https://www.pewresearch.org/internet/2018/08/22/how-teens-and-parents-navigate-screen-time-and-device-distractions • ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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• Four Practical Ways to Live Like a Stoic with Ryan Holiday

  Many people think Stoicism is about suppressing emotions or accepting suffering with a stiff upper lip. But it’s really about learning to live well, to find peace, courage, and happiness in a chaotic world.In this episode of Office Hours, I sit down with my friend Ryan Holiday, bestselling author and modern Stoic who has written several books about Stoicism, including his latest, Wisdom Takes Work. Together, we explore how ancient wisdom can help us live better today and why doing the right thing, even when it’s hard, leads to greater happiness.We talk about how to stay centered in a world that constantly tests our integrity and attention, and what it means to live with temperance and purpose. Stoicism reminds us that we can’t always control what happens, but we can control how we respond, and that choice shapes the life we build.—Where to find Ryan Holiday:• Website: https://ryanholiday.net• YouTube: https://www.youtube.com/channel/UCYmBIKsrzIjdHRuqs2I8nHA• X: https://x.com/RyanHoliday• Instagram: https://www.instagram.com/ryanholiday• Facebook: https://www.facebook.com/ryanholiday• Podcast: https://dailystoic.com/podcastWhere 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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Timestamps:(00:00) Intro(05:01) How Ryan Holiday got into Stoicism (10:04) Ryan’s definition of Stoicism (13:53) Who Cicero was, his Stoic leanings, and differences from the Stoics(21:05) Seneca’s death (22:19) The three principles of Stoicism (25:40) Modern people who demonstrated Stoic principles (34:44) Stoicism’s work: finding a way to feel happy and grateful in spite of hardships(43:30) Ryan’s advice to young Stoics (47:35) A case for making your own meaning(49:02) How to stay in control when everything competes for your attention(52:13) Where the Stoics fell short(57:10) The Four Idols game(1:04:35) Wrap up: Four ways to practice Stoicism—Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN• Ryan Holiday’s website: https://ryanholiday.net/ •  Wisdom Takes Work: Learn. Apply. Repeat.: https://www.amazon.com/Wisdom-Takes-Work-Repeat-Virtues/dp/0593191730• Robert Greene’s website: https://powerseductionandwar.com • The Stoics: The Philosophy of Seneca, Epictetus and Marcus Aurelius: https://www.amazon.com/Stoics-Philosophy-Seneca-Epictetus-Aurelius/dp/1398849103• Meditations: https://www.amazon.com/Meditations-New-Translation-Marcus-Aurelius/dp/0812968255• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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• The 4 Types of Careers, and How to Find Yours

  Many people think a successful career moves in a straight line, always upward and forward. But life isn’t that neat. There are actually four different career paths, and which one is best for you depends on your individual psychology.In this episode of Office Hours, I talk about why the happiest people are those whose work reflects their values and stage of life, not someone else’s idea of success. We’ll look at what happens to happiness when we change jobs, why satisfaction almost always drops after the honeymoon period, and how our mindset shapes what comes next. I’ll also share four rules for making a good job change that can help you find greater alignment, satisfaction, and peace of mind in your work.—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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Timestamps:(00:00) Intro(03:15) An introduction to four types of careers(14:55) Stats on how often we change jobs and the types of people who resist change(20:58) What surveys reveal about job changers’ happiness and why it tends to fall (23:10) Self- vs. organization-centered careers and why the latter leads to more satisfaction (25:25) Why liking your life makes you more likely to enjoy your job(27:57) Why being intentional about leisure matters(29:01) Push and pull: the reasons we seek new jobs (32:12) Four rules for a good job change #1: Manage your expectations(33:57) Rule #2: Look for your happiness first outside your job(34:57) Rule #3: Jump before you push (36:11) Rule #4: Don’t be afraid (36:56) Why lifelong marriages are most associated with happiness, but careers aren’t (39:19) A review of the four career types and the rules for job-change happiness(40:58) Q&A: Should I work after raising kids? —Referenced: • How to Build a Life: https://www.theatlantic.com/projects/how-build-life/• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN• Career pandemonium: Realigning organizations and individuals: https://journals.aom.org/doi/abs/10.5465/ame.1996.3145319 • The Four Career Concepts: https://www.shrm.org/topics-tools/news/hr-magazine/four-career-concepts • The Number of Americans Wanting to Switch Jobs Hits a 10-Year High: https://www.wsj.com/lifestyle/careers/job-satisfaction-low-gallup-data-detachment-17bc183c • Fear of the unknown: One fear to rule them all?: https://www.sciencedirect.com/science/article/pii/S0887618516300469?via%3Dihub • The relationship between employee job change and job satisfaction: the honeymoon-hangover effect: https://pubmed.ncbi.nlm.nih.gov/16162061/ • ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

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• 4 Ways to Love the People You Disagree With

  America doesn’t have an anger problem. We have a contempt problem.In this episode of Office Hours, I talk about how we can bring more love and happiness into a world that feels increasingly bitter and divided. Too often, contempt fills the space where love could exist. When we choose to love those who disagree with us, we not only make the world better, but we also make our own lives happier.A lot of what I share today draws from my book Love Your Enemies: How Decent People Can Save America from the Culture of Contempt (2019). I reflect on what I’ve learned about standing up for those we oppose, and why real change starts when we take contempt personally. I hope you walk away from this episode remembering that behind every cruel remark or dehumanizing label is a person with inherent worth and dignity.In the episode, I will also explore a psychological concept known as the Dark Triad—a trio of personality traits that can fuel conflict and polarization. If you're curious about how these traits show up in yourself or others, you can take a quick quiz at arthurbrooks.com/darktriads to see where you land.We’d love to hear any feedback you have. Please email us at [email protected]. And please leave a review on Apple or Spotify. Thanks for listening! —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: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Timestamps:(00:00) Intro(03:52) America’s growing crisis of contempt(04:50) What motive attribution asymmetry is, and how to overcome it(13:33) Why you should take hateful remarks personally and love your political enemies (18:59) Why anger isn’t the problem, but contempt is (24:23) How John Gottman identifies contempt in relationships doomed to fail(26:01) How Dark Triad personalities thrive in a culture of contempt(28:58) The neuroscience of habits and how they shape communication(33:07) How to break a destructive habit((42:09) Homework #1: Disagree better(43:20) Homework #2: Stand up to your own side(44:18) Homework #3: Go looking for contempt and meet it with love(46:29) Homework #4: Express gratitude(48:46) Q&A: How charisma connects to the dark triad(50:10) Q&A: When family cuts you off (and why it’s more common than you think)—Referenced:• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/• Love Your Enemies: How Decent People Can Save America from the Culture of Contempt: https://www.amazon.com/Love-Your-Enemies-America-Contempt/dp/0062883755 • America’s Crisis of Civic Virtue: https://www.journalofdemocracy.org/articles/americas-crisis-of-civic-virtue/ • Motive attribution asymmetry for love vs. hate drives intractable conflict: https://pubmed.ncbi.nlm.nih.gov/25331879/ • ...References continued at: ⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠—Production and marketing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

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