Office Hours with Arthur Brooks8 Dec 2025

The 3 Macronutrients of Happiness, and How to Measure Yours

Everyone wants to be happier—but too often we go chasing things that make us miserable instead.

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 role of unhappiness

(37:04) Misconception #3: Trying to eliminate all suffering

(38:17) The four combinations of affect profiles and how to measure your happiness

(49:40) Q&A: Being happier with type 1 diabetes

(51:09) Q&A: How to get better at public speaking

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Referenced:

• Take the Happiness Scale test: https://learn.arthurbrooks.com/the-happiness-scale

• 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

• Peter Drucker’s website: https://peter-drucker.com

• Twin Studies: A Unique Epidemiological Tool: https://pmc.ncbi.nlm.nih.gov/articles/PMC4919929

• Genetic Influences on the Development of Alcoholism: https://pmc.ncbi.nlm.nih.gov/articles/PMC4159132

• 3 Steps to Managing Your Emotions: https://www.arthurbrooks.com/podcast/3-steps-to-managing-your-emotions

• The Rolling Stones - (I Can't Get No) Satisfaction (Official Lyric Video): https://www.youtube.com/watch?v=nrIPxlFzDi0

• The Meaning of Your Life: Finding Purpose in an Age of Emptiness: https://www.amazon.com/Meaning-Your-Life-Finding-Emptiness/dp/0593545427

• Meaning of Life Questionnaire: http://www.michaelfsteger.com/wp-content/uploads/2012/08/MLQ.pdf

• The three meanings of meaning in life: Distinguishing coherence, purpose, and significance: https://psycnet.apa.org/record/2016-30427-009

• Introduction to the Ventrolateral Prefrontal Cortex (VLPFC): https://www.sciencedirect.com/topics/neuroscience/ventrolateral-prefrontal-cortex

• ...References continued at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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