Ankur Warikoo shares seven research-backed ways to rewire brain for lasting happiness

Ankur Warikoo credited Colby Kultgen for compiling Santos’ strategies into a digestible list, and urged his followers to experiment with them in daily life.

Happiness remains a universal pursuit, yet discovering ways to achieve it in a sustainable manner has often proven elusive. Yale University psychologist Laurie Santos, who created the widely celebrated course Psychology and the Good Life—the most popular in Yale’s history—had dedicated years to investigating the science behind wellbeing.

Entrepreneur and content creator Ankur Warikoo recently highlighted Santos’ work, presenting seven research-backed methods designed to “rewire the brain” for greater joy. In a social media post, he outlined each of the strategies and revealed which one resonated with him most.

Confronting social anxiety
Santos’ studies indicated that many people misjudged social encounters, anticipating awkwardness or exhaustion. In reality, conversations and group settings often elevated happiness levels. Warikoo recommended committing at least 30 minutes to social gatherings, observing that “the brain underestimates how positive the outcome will be.”

Using the peak-end rule
Human memory tended to focus disproportionately on the most intense moment of an experience and on how it concluded. Santos advised ending each day with an uplifting activity—whether music, a walk, or a meaningful exchange—so that the entire day felt more positive in retrospect.

Replacing “nutrasweet” connections
Superficial digital contact, particularly through social media, could trick people into believing they were connecting, Santos argued, but the interactions lacked genuine nourishment. She likened them to artificial sweeteners. Warikoo echoed her suggestion to replace at least one online interaction with a phone call or face-to-face conversation to secure real emotional satisfaction.

The dopamine principle
Drawing on ideas popularised by neuroscientist Andrew Huberman, Warikoo pointed out that dopamine brought the greatest satisfaction when effort was required. Activities that delivered instant rewards—such as endless scrolling, binge-watching, or fast food—trained the brain to prefer the easy option. In contrast, dopamine generated by physical exercise, learning, or deep conversation proved more fulfilling.

Recognising hedonic adaptation
Santos noted that people rapidly adapted to changes, whether positive or negative. Successes lost their novelty, while difficulties became easier to bear over time. Warikoo described this as his personal favourite lesson, writing that “small joys should be savoured, and tough moments will eventually ease.”

Practising daily delight
Instead of forcing gratitude, Santos encouraged people to adopt what she termed a “delight practice”: consciously noticing small pleasures in everyday life. Examples included “the aroma of coffee, the sound of a favourite song, or a cool breeze.” These fleeting details, when acknowledged, improved overall wellbeing.

Bringing back play
Finally, Santos recommended that adults rediscover the value of unstructured play—activities pursued solely for enjoyment, without any productivity goal. Dancing, sketching, or hobbies undertaken simply for fun helped restore balance, boost creativity, and reduce stress.

Warikoo credited Colby Kultgen for compiling Santos’ strategies into a digestible list, and urged his followers to experiment with them in daily life. He added that these practices, rooted in rigorous psychological research, offered “actionable steps to cultivate long-lasting happiness and mental wellbeing.”