Whether you’re struggling to see your growth or just need a reminder to pause and appreciate tiny victories, this episode is packed with practical tips and uplifting motivation.

Learn five simple ways to celebrate your wins, shift your mindset from FOMO to JOMO, and create joyful habits that make every step forward count.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: How to build wellbeing habits that stick webinar https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book

This is a conversation about breaking free from the pressure to “have it all figured out,” ideas on how to deal with societal expectations, and why it’s okay not always to get it right.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: How to build wellbeing habits that stick webinar https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book

In this episode, Klaudia explores the World Happiness Report 2026, released on 20th March, and its timely theme: happiness and social media. Discover what the latest research suggests about why heavy social media use can be linked to lower wellbeing (especially for young people), why passive scrolling fuels social comparison, and how to reshape your relationship with social media so it supports real connection rather than drains it.

Plus, Klaudia shares a simple “Social Media Swap” experiment you can try this week to boost belonging and wellbeing.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: How to build wellbeing habits that stick webinar https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book

In this episode, Klaudia explores the 2025 report’s key findings on connection and kindness. Discover why everyday kindness is more common than we think, how sharing meals boosts happiness and simple ways to feel more connected.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: How to build wellbeing habits that stick webinar https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book

In this episode, Klaudia dives into the 2024 report’s surprising findings on age and happiness. Tune in to discover: How does our happiness change as we age, and what does the latest science say about it?

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: How to build wellbeing habits that stick webinar https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book

In Part 3, Klaudia shares her personal approach to journaling and encourages you to give it a try - whether you’re a seasoned writer or just curious. While journaling might sound like a soft, fluffy habit, it’s actually been studied for decades. In this episode, Klaudia explores what the research really says about journaling’s impact on stress and wellbeing, breaking down key findings and practical takeaways. Tune in now!

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Whether you’re new to journaling or looking to deepen your practice, this episode is packed with practical tips and uplifting motivation.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Not sure what to try next? Klaudia shares 6 science-backed tiny habits to boost your wellbeing in 2026.

Press play, pick one, and run your next tiny experiment.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

In this final episode, Klaudia helps you carry your tiny habit forward in a sustainable way—because 10 days is a powerful start, and the real magic happens when you keep returning to it.

Press play to lock in what you’ve built and set your next 30-day habit plan.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today’s episode is for the imperfect days. Because one of the biggest reasons people quit isn’t lack of information—it’s what happens after they miss a day: guilt, shame, and the feeling of “I’ve failed.” Klaudia shares a science-backed alternative: self-compassion—the skill that helps you reset and return, instead of giving up.

Press play to learn how to respond when you miss your habit.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today, Klaudia invites you to do something more motivating: notice the benefits. Because habits stick when they don’t just feel virtuous, they feel worth it.

Press play to celebrate what’s already changing and make space to feel your progress, not just track it.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today’s episode taps into something we’re wired for: connection. Klaudia shares how social support and accountability can make your tiny habit far easier to stick with.

Press play to add a simple layer of accountability and bring someone into your habit journey.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today’s episode goes deeper than behaviour. Klaudia explores identity-based habits (inspired by Atomic Habits): the shift from “I’m trying to do this” to “this is who I am.”

Press play to choose a simple identity statement to strengthen your habit from the inside out.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today’s episode is about planning for messy real life. Because habits don’t fail because there’s something wrong with you—they fail when obstacles show up and we haven’t planned for them.

Press play to build your backup plan so your habit survives tired, busy, chaotic days.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

In today’s episode, Klaudia adds a crucial missing piece: a tiny reward. Because your brain repeats what feels good now, not what’s only “good for you” later. Y

Press play to choose a reward that genuinely feels good and make today’s habit feel satisfying.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Today’s episode is all about using cues, not motivation because motivation comes and goes, but the right cue can make your habit feel automatic. Klaudia breaks down the simple habit loop (cue–routine–reward) and shows you how to “lock in” a reliable trigger.

Hit play to set your cue and make “habit time” happen on autopilot.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

Yesterday, you chose your tiny wellbeing habit. Today, Klaudia helps you get prepared and make it easy because willpower is unreliable, but a supportive environment makes habits happen.

Press play to prep your space and make your habit the easiest option.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

In this short episode, Klaudia helps you choose one tiny wellbeing habit to carry through the next 10 days: simple, realistic, and designed to stick (no big resolutions required).

Hit play, choose your tiny habit, and let’s get started.

Get involved:

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book

In this episode, Klaudia kicks off the 10-Day Wellbeing Habit Quest—no big resolutions, just one tiny wellbeing habit you can actually stick with. She’s joined by Anne-Laure Le Cunff, award-winning neuroscientist and author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.

Press play and join the Quest—your next small habit starts here.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Discover how small actions spark dopamine, reshape your brain through neuroplasticity, and how body language and self-talk literally rewire you for confidence. As you reset for the new year, learn why true confidence is built on evidence.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Each day, you’ll try a quick, science-backed exercise that strengthens your confidence from the inside out.

From celebrating your wins to mastering body language and calming nerves, you’ll build real confidence, one small action at a time.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Dive into how neuroscience shapes our inner dialogue and discover practical, science-backed ways to build authentic confidence.

Caroline shares her holistic model for confidence, the power of understanding our self-talk, and actionable strategies you can use right away.

Together, they tackle the reality of imposter syndrome, the importance of self-acceptance, and why celebrating your wins matters.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Take a pause, reflect, and join the journey to living with more meaning.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Tune in to learn how simple shifts in mindset and meaningful dialogue can help you find flow and make a difference, every single day.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Whether you tuned in for one episode or all twenty-six, Klaudia hopes you feel inspired and empowered to bring more happiness into your life.

In this milestone episode, she recaps all 26 science-backed principles from A to Z, giving you a complete happiness toolkit to support your journey ahead. Don’t miss this uplifting finale and the celebration of 200 episodes!

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Today’s tip: boost your zest by building anticipation for future joys, like planning a fun event or savoring a countdown. Want to discover more science-backed ways to spark happiness and energy? Listen to the full episode and finish your happiness journey on a high note!

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Klaudia Mitura dives into the daily decision-making process and the common traps that can lead to regret.

She explains the difference between “cold” and “hot” regret, and how reflecting on your regrets can help you take positive action.

Today’s toolkit tip: identify a regret you have, decide if it’s cold or hot, and brainstorm steps you can take to move closer to the life you want. Want more insights on confident, regret-free decision-making? Listen to the full episode!

Support the show

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Today’s letter is X for X Factor, all about building self-belief and embracing what makes you unique. Discover why recognising your distinctive strengths and believing in your own value is essential for happiness and life satisfaction.

Today’s happiness toolkit tip: when you need a quick boost of confidence, try a powerful posture—stand tall and feel your self-belief grow! Listen to the full episode for more ways to unlock your X factor and spread happiness!

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Klaudia shares how experiencing amazement at the world around you expands your perspective, boosts empathy, lowers stress, and increases life satisfaction.

She offers practical tips for cultivating wonder at any age, like setting a weekly reminder for micro-learning. Listen to the full episode and keep your sense of wonder alive!

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Klaudia explains how living true to your core values like kindness, growth, or integrity leads to greater happiness and wellbeing.

She shares a practical framework to help you identify and reflect on the values that guide your life, encouraging honest self-discovery over outside expectations. Listen to the full episode for actionable strategies and inspiration!

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Today’s letter is U for Uncertainty, a topic everyone faces. Klaudia discusses why uncertainty can be even more stressful than predictable setbacks, but also how embracing the unknown fuels growth, creativity, and new opportunities.

With insights from business coach Caroline Pankhurst, Klaudia shares a practical technique: imagine your best-case scenario and focus on the positive possibilities.

Listen to the full episode for science-backed strategies and real-life inspiration!

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Klaudia Mitura discusses how comparing ourselves to others—especially online—can harm our self-esteem and happiness, but also how we can turn comparison into inspiration and use social media intentionally.

Today’s tip: set three personal principles for your social media use to support a healthier self-image and spend more time on activities that truly boost your wellbeing. Listen to the full episode!

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Today’s letter is R for Resilience—how to endure, recover, and ask for help. Klaudia challenges the idea that resilience is just about pushing through, and instead highlights the importance of realistic strategies like seeking support and taking time to recover.

Today’s tip: build resilience by reflecting on positive memories, learning new skills, nurturing relationships, and creating a personal resilience checklist. Listen to the full episode!

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Today’s letter is Q for Questions, focusing on the power of self-reflection.

Klaudia explains how asking thoughtful questions helps us understand ourselves, make better decisions, and increase happiness—without falling into rumination. Today’s action: invite someone you care about for a reflective walk, and use meaningful questions to deepen your connection. Want to learn more about harnessing self-reflection for happiness? Listen to the full episode!

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Discover how play, rooted deep in our evolution, is essential for adult happiness—reducing stress, boosting creativity, and strengthening social bonds.

Klaudia shares practical ways to bring playful moments into your daily routine, like habit stacking, to quickly lift your mood.

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Today Klaudia highlights O for Ordinary, encouraging listeners to appreciate simple, everyday joys.

While society often celebrates the extraordinary, Klaudia explains that ordinary moments—like a cup of tea or a warm bath—are actually the foundation of lasting happiness and even linked to a longer life.

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In today’s episode, Klaudia explores N for Nature, highlighting the powerful impact of reconnecting with the natural world.

She shares research on how spending time in nature lowers stress, boosts mood, and even strengthens the immune system.

Today’s simple action: spend time outdoors and try “colour therapy” by noticing the variety of colours in your surroundings—like spotting different shades of green in a park—to amplify nature’s happiness-boosting effects.

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Today's episode is a special interlude, as Klaudia is sharing something a little bit different with you. Recently she had the pleasure of joining Paula Felps on her Live Happy Now podcast where they dove deeper into the power of happiness habits, personal stories, and the science behind why these small changes can make a big difference. Enjoy!

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In today’s episode, Klaudia explores M for Meaning. She explains that a sense of meaning is key to happiness, resilience, and even better health, but finding purpose isn’t always a grand, one-time discovery—it’s something we create through everyday actions and stories.

Klaudia encourages listeners to reflect on how their unique strengths and small acts of kindness can positively impact others.

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In today’s episode, Klaudia explores L for Luck.

Klaudia reveals how believing you’re lucky actually shapes your behaviour and increases positive opportunities in life, as shown by research. She explains that lucky people don’t self-reject—they share their ideas and take chances, while those who see themselves as unlucky often hold themselves back.

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Today’s letter is K for Kindness. Klaudia explains how small acts of kindness can ripple out, boosting happiness for others—even people you don’t know. She also highlights the importance of being kind to yourself, not just others, to avoid burnout.

Today’s tip: try Metta meditation to nurture self-kindness and extend goodwill to those around you.

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In today’s episode, Klaudia explores letter is J for Jokes—celebrating the healing power of laughter. Klaudia explores why laughter is instinctive and how it boosts happiness, reduces stress, and strengthens social bonds.

Today’s challenge: give yourself permission to laugh—try ten minutes of genuine laughter to enjoy the mental, physical, and social benefits. Laughter really is the best medicine!

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Klaudia, with insights from Dr. Girija Kaimal, explains that creativity is innate and essential for happiness and growth. Engaging in creative activities—even just 15–20 minutes—can spark positive emotions, reduce stress, and build confidence.

Today’s action: schedule an “artist’s date” to experience something creative, like a workshop or exhibition, and awaken your own innovative spirit.

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Klaudia highlights research showing that 40% of our happiness comes from the habits we practice every day—meaning we have real power to shape our wellbeing.

She encourages listeners to pick one happiness-boosting habit and make the first step as easy as possible, like keeping water at your desk or placing your running shoes by the door. Small, simple actions pave the way for lasting positive change.

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Klaudia shares her personal struggle with adopting gratitude and explains how our brains are wired for negativity—but gratitude can rewire them for happiness. Practicing gratitude daily boosts optimism, calm, sleep, and relationships, making it a true happiness superpower.

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In today’s episode, day 6 of the boost - Klaudia explores F for Freedom—how to feel empowered even in an unpredictable world. She explains that your sense of agency, or belief in your ability to shape your life, is key to happiness and resilience.

The practical tip: focus on what you can control, starting with a positive morning routine. Simple habits like exercise, gratitude, or breakfast with loved ones can boost your mood and help you face daily challenges with confidence.

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Today’s focus is E for Empathy.

Klaudia explores why understanding and feeling with others is essential for happiness and building strong relationships. Learn how empathy helps you connect, collaborate, and make others feel truly seen and heard—and why it’s linked to lower loneliness and greater joy.

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Today’s letter is D for Dreams. Klaudia explores how having ambitions and long-term goals can inspire more meaning, motivation, and happiness in your life. Discover why thinking big (but planning in 90-day steps) helps you make real progress—without burnout.

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Klaudia unpacks what real courage means—embracing fear, not being free from it. Discover how you can retrain your brain to manage fear, take more positive risks, and live a fuller, happier life.

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Klaudia Mitura shares why setting healthy boundaries is essential for joyful relationships and true self-respect. Discover the science behind boundaries, how to avoid being too rigid or too lenient, and try Klaudia’s practical tip: write three “permission slips” for yourself to help strengthen your boundaries.

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Klaudia Mitura explores how being at peace with all our emotions, even the tough ones, is key to happiness. Discover why fighting unpleasant feelings only makes them linger, and learn the science-backed practice of emotional granularity. Tune in for a practical tip to help you embrace your emotions and boost your mood in under five minutes!

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To celebrate her new book, The Alphabet of Happiness, Klaudia is launching a 26-day boost—sharing a science-backed happiness principle each day, from A to Z.

Each episode is under five minutes, packed with practical tips to boost your mood and wellbeing.

Listen to this episode to get introduced to the campaign.

⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter every day!

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⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

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Tune in for practical, science-backed prompts to boost your professional growth and happiness, plus a bonus tip on setting healthy boundaries with tech so you stay in control of your learning and wellbeing.

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⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

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Tune in for actionable tips and small daily habits that will help you create more breathing room in your mind, so you can feel lighter, clearer, and more in control at work.

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Discover why feeling like an imposter is actually a sign of growth, and learn four practical, science-backed strategies to help you thrive, build confidence, and turn self-doubt into a catalyst for personal and professional growth.

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⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

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⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

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⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

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Discover why returning to routine can feel tough, and learn practical tips like savouring holiday memories, planning small joys to look forward to, bringing holiday habits home, practising daily gratitude, and allowing yourself time to readjust.

Tune in for inspiration on how to carry the joy of your holiday into everyday life and make your return home a little brighter.

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Drawing on the science of happiness, she explains how lingering stress hormones and our brain’s “gears” make unwinding a challenge, and shares practical, research-backed strategies for letting go.

Give yourself permission to slow down—because real rest isn’t a luxury, it’s essential for your happiness and wellbeing.

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Drawing on scientific research, she shares simple mindfulness techniques like pausing to notice your surroundings, doing sensory check-ins, and slowing down to fully absorb each moment.

Klaudia also highlights the joy of meaningful conversations while travelling, offering thought-provoking questions to spark connection, whether you’re with loved ones or travelling solo.

By weaving mindfulness and connection into your journey, you can make your travels more joyful, memorable, and fulfilling.

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Research shows that trying new things, even on a small scale, not only reduces stress and improves memory but also helps slow down our perception of time, reconnecting us with a childlike joy for the present moment.

Tune in to learn how even the smallest adventures can spark happiness and make everyday life feel more exciting.

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In this bite-sized Summer Break episode, discover how constant phone use impacts happiness—and learn five quick, science-backed micro-rest moments to help you reset and enjoy your summer. Swap just one phone check for a mindful break and notice the boost in your mood.

Remember, happiness is found in the moments you reclaim for yourself, not in your notifications.

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Klaudia dives into the science behind “kindness fatigue,” sharing why it happens and how to spot the signs. You’ll learn practical, research-backed strategies for practicing kindness in ways that protect your own well-being—so you can keep spreading positivity without running on empty.

Tune in to discover how healthy boundaries, self-care, and mindful giving can help you make kindness a sustainable part of your life. Let’s explore how to be kind to others, while also being kind to yourself.

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In this solo episode, Klaudia explores the transformative power of kindness—how small, intentional gestures can create a ripple effect of positivity and joy. You’ll discover practical ways to make kindness a daily habit, and be encouraged to reflect on your own capacity to spark positive change in the world.

Tune in for inspiration, actionable tips, and a reminder that even the smallest act of kindness can make a big difference. Ready to brighten your week—and someone else’s?

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Joining Klaudia is storyteller and author Bernadette Russell who in her book In Conversations on Kindness describes a year-long challenge to see if kindness could change the world.

Together, they unpack why kindness truly matters, how it impacts our well-being, and practical ways we can all nurture more kindness in everyday life.

Tune in for science-backed insights, inspiring stories, and simple steps to boost happiness and build a more compassionate world.

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Ultimately, Klaudia explores three strategies for strengthening our relationships after having the tough talk. These are: establishing clear next steps, prioritising quality time together, and focusing on the positive attributes of our partners, all of which aim to fortify the bonds that sustain our relationships.

This episode is PART 3 of May's theme: Difficult Conversations.

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In this episode of the Happiness Challenge, Klaudia summarises the key research findings on difficult conversations and provides five practical tips to help you navigate tough conversations with clarity and constructive intentions.

This episode is PART 2 of May's theme: Difficult Conversations.

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Whether it's with a colleague, partner, friend, or family member, these tough talks are often avoided out of fear, but they hold the key to deeper connection and lasting happiness. They explore how embracing uncomfortable discussions can strengthen trust, resolve underlying issues, and create more emotional intimacy.

Join them as they share practical tips on how to approach difficult conversations with empathy, honesty, and courage—so you can build stronger, happier relationships.

This episode is PART 1 of May's theme: Difficult Conversations.

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Klaudia shares her reflections and provides practical strategies for managing the pervasive nature of social comparison, which often leads to feelings of inadequacy, envy, and dissatisfaction with one’s own life.

Throughout the episode, Klaudia talks about four common comparison traps that individuals frequently encounter, as well as actionable recommendations to navigate these challenges more effectively.

By fostering self-awareness and embracing personal growth, we can cultivate a more fulfilling and positive outlook on our lives.

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Throughout the episode, Klaudia delves into actionable steps that individuals can undertake to integrate the PERMA model into their routines, thereby enhancing their overall well-being.

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Join in for practical insights on how to embrace authenticity in our emotional experiences, recognising the importance of addressing both positive and challenging feelings as essential components of a balanced and fulfilling life.

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Klaudia also delves into practical tips on discussing attachment styles with your partner. She encourages open communication with partners, advocating for softened language and the use of "I" statements to facilitate constructive discussions.

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Klaudia delves into t the four primary attachment styles—anxious, avoidant, disorganized, and secure—while emphasizing the research that suggests the potential for us to cultivate a more secure attachment, thereby enhancing the quality and happiness of our relationships.

She provides actionable insights and habits associated with each attachment style, empowering listeners to reflect on their own tendencies and strive for greater emotional fulfilment.

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Klaudia engages in a thoughtful dialogue with Dr. Kathrine Bejanyan, a distinguished dating and relationship therapist, who provides an overview of the four primary attachment styles: secure, anxious, avoidant, and disorganized.

Together, they examine the origins of these attachment styles and explore how these formative influences manifest in adult relationships.

Their conversation further delves into actionable strategies that individuals can employ to foster emotional security, enhance communication, and cultivate healthier bonds with our partners.

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Klaudia reflects on the recent Happiness Reset at Work campaign and invites listeners to explore self-care rituals beyond the typical practices like gratitude and mindfulness.

Each suggested habit is inspired by previous podcast guests and aims to encourage curiosity, invigorate the mind, and promote overall well-being.

Join the journey to greater fulfillment and discover how small changes can lead to significant impacts on your mood and mental health.

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Klaudia highlights five key drivers of happiness: autonomy, fairness, purpose, belonging, and mastery. Each driver plays a significant role in enhancing job satisfaction and engagement, which in turn leads to higher productivity and innovation.

The episode provides actionable insights and expert advice for listeners to implement in their careers, encouraging them to reflect on their roles and relationships at work.

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The 5th and final driver of happiness at work is Mastery.

Mastering your strengths at work is essential for achieving greater happiness and satisfaction in your career.

Klaudia speaks with Aoife O'Brien, who shares her journey from corporate dissatisfaction to creating the Happier at Work podcast and framework. They explore the importance of identifying and applying personal strengths, as well as the value of continuous learning in professional growth.

Aoife emphasizes the need to balance feelings of competency and challenge to foster mastery in one's role. With practical insights and tools for reflection, this conversation encourages listeners to take proactive steps towards leveraging their unique strengths for a more fulfilling work experience.

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The 5th and final driver of happiness at work is Mastery.

This episode focuses on practical strategies to cultivate mastery at work by embracing a growth mindset.

Klaudia discusses the importance of viewing challenges and setbacks as opportunities for learning and improvement, contrasting this with a fixed mindset that limits potential.

She offers three actionable ideas for learning in the flow of work.

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The 5th and final driver of happiness at work is Mastery.

Mastery in the workplace is about engaging in tasks that align with our strengths while continuously seeking opportunities for learning and growth.

Klaudia explores the importance of utilizing our unique talents to find purpose and satisfaction in our work, highlighting that employees who leverage their strengths are significantly more likely to thrive.

She warns against two common traps: believing there’s nothing left to learn and focusing solely on learning without applying that knowledge.

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The 4th driver of happiness at work is Belonging.

Creating a sense of belonging at work is crucial for enhancing happiness and satisfaction among employees. In this episode, Klaudia speaks with Kate Jones, founder of the coaching and leadership development practice Neon, who shares insights on fostering meaningful connections in the workplace.

Kate emphasizes the shared responsibility between leaders, managers, and individuals in cultivating connections, offering practical tips for those new to a company.

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The 4th driver of happiness at work is Belonging.

This episode emphasizes the significance of belonging in the workplace and introduces listeners to three primary barriers—pace, proximity, and patterns—that hinder the formation of meaningful connections among colleagues.

Klaudia breaks down these barriers and offers actionable insights for overcoming them.

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The 4th driver of happiness at work is Belonging.

The episode emphasizes the importance of forming genuine connections and friendships at work, highlighting that employees with good friends are more productive and contribute to a safer, more enjoyable work environment.

Klaudia invites listeners to reflect on their own sense of belonging through three thought-provoking questions.

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The 3rd driver of happiness at work is: Purpose.

Finding purpose at work is a vital driver of happiness and satisfaction in our careers, as discussed by Klaudia and her guest, Christine Brown- Quinn.

Christine, with her extensive background in international finance and a successful career transition into coaching, emphasizes that purpose can unveil itself over time and is often tied to our values and experiences. She shares insights on how to reflect on what's truly important, suggesting practical tools like vision boards to help individuals identify their core values and aspirations.

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The 3rd driver of happiness at work is: Purpose.

This episode focuses on practical hacks for increasing our sense of purpose at work. Klaudia shares three actionable ideas to implement at work to find more meaning and satisfaction.

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The 3rd driver of happiness at work is: Purpose.

Klaudia expertly articulates the concept of purpose, framing it as the underlying reason for our daily efforts and a key driver of engagement. Listeners are encouraged to reflect on their own roles, considering questions that probe their motivations and aspirations.

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The 2nd driver of happiness at work is: Fairness.

Klaudia welcomes Michelle Hartley, an expert in transforming HR teams, to share practical tips on creating a fair workplace. They discuss the importance of addressing feelings of unfairness, whether through official channels or by fostering employee communities.

Michelle emphasizes the power of connection in combating burnout and encourages listeners to set healthy boundaries to ensure fair treatment.

The conversation also highlights the importance of collective advocacy in challenging the status quo and making lasting changes in the workplace.

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The 2nd driver of happiness at work is: Fairness.

This podcast episode focuses on the importance of setting boundaries at work to enhance our sense of fairness and satisfaction in our careers. Tune in for valuable insights that can help you navigate workplace dynamics and advocate for your needs effectively.

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The 2nd driver of happiness at work is: Fairness.

Klaudia explores the concept of fairness, breaking it down into three key types: distributive justice, procedural justice, and interactional justice. Each type plays a vital role in how we perceive our work environment and our relationships with colleagues and managers.

By reflecting on personal definitions of fairness and evaluating workplace boundaries, you can gain insights into improving your work relationships and overall satisfaction.

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The 1st driver of happiness at work is: Autonomy.

Building influence at work is essential for gaining autonomy and making meaningful contributions in our careers. Klaudia speaks with executive coach Sarah Langslow, who emphasizes the importance of relationships grounded in trust and mutual respect as the foundation for influence. Additionally, Sarah shares strategies for navigating challenging relationships, particularly with managers, to transform them into supportive partnerships that can enhance visibility and influence within the workplace.

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The 1st driver of happiness at work is: Autonomy. Tune in to hear Klaudia share practical hacks to create more autonomy at work, emphasizing the importance of trust in fostering engagement and freedom in your career.

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The 1st driver of happiness at work is: Autonomy. Described as the freedom to control our tasks and decisions, autonomy plays a crucial role in our job satisfaction and overall happiness.

Tune in to learn how building more autonomy at work can help you create a more fulfilling and impactful work life.

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Klaudia shares her personal reflections on daily laughter exercises, emphasizing that even forced laughter can yield positive outcomes for our mental and physical health. Through engaging activities like high-fiving oneself in the mirror and laughing, she highlights how these unconventional practices can surprise our brains and break us out of our routines.

Ultimately, Klaudia invites everyone to embrace laughter more often as a simple yet powerful tool for enhancing happiness in our lives.

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This episode delves into the fascinating science behind laughter, highlighting how it releases a cocktail of hormones that improve our mood, reduce stress, and strengthen our social connections.

Klaudia shares insights on how laughter can serve as a mental reset, helping us concentrate better on tasks and fostering positive interactions with others. Despite a decline in laughter as we age, Klaudia encourages listeners to embrace laughter through simple exercises, like looking in the mirror and laughing at themselves. Join her in this challenge to reconnect with joy and experience the profound benefits of laughter in our daily lives.

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Join me, Klaudia, as I chat with Cat Googe, the Laughter Yoga Leader also known as the Joy Queen, who shares the mental and physical benefits of this unique practice. We explore how intentional laughter can help us reconnect with our bodies, elevate our mood, and reduce stress. Cat provides practical tips for integrating laughter yoga into our daily routines, emphasising the importance of self-love and self-validation. Together, we embark on a journey to uncover how embracing laughter can lead to a more joyful and resilient life.

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Klaudia shares her personal journey with news consumption, highlighting the emotional toll that mainstream media can often take. She presents five practical tips for achieving a more positive relationship with news.

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Klaudia explores how traditional news reporting has shifted towards more negative headlines, leading to increased anxiety and a skewed perception of reality. She highlights the importance of balancing negative news with positive, solution-focused stories to foster a healthier mindset.

By reflecting on our news habits and seeking diverse perspectives, we can better manage our emotional responses and cultivate a more positive outlook on the world.

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Klaudia Mitura hosts Amy Davoren-Rose , The Creative Director of Fix the News, an independent publication dedicated to highlighting stories of progress and solutions rather than focusing solely on the negative.

They explore the impact of consuming positive news on our mental health and how it can reshape our outlook on life.

Whether you're seeking a break from the doom and gloom or looking to boost your happiness through inspiring stories, this episode is your dose of good vibes and hopeful headlines.

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Klaudia shares her personal journey and key learnings from committing to daily breathwork exercises over the past few days. She emphasizes that breathwork is a keystone habit, positively influencing various aspects of life and increasing awareness of one's breathing patterns. The episode also highlights practical strategies for integrating breathwork into daily routines, such as pairing exercises with everyday activities and using reminders to maintain consistency.

Klaudia encourages listeners to make breathwork enjoyable by mixing up techniques and utilizing resources like breath cards and meditation apps, ultimately inviting everyone to embrace the power of their breath for a happier life.

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Klaudia discusses how breathwork can help reduce stress hormones, improve focus, and even enhance decision-making by simply shifting our attention to our breath.

She introduces three practical methods to incorporate breathwork into your daily routine: an intention breath to start the day, the energizing breath of fire for the afternoon slump, and the calming four-seven-eight technique for winding down.

These techniques are designed to be easy and effective, allowing you to reap the benefits of breathwork in just 15 minutes a day. Join Klaudia as she shares insights and encouragement for making breathwork a transformative part of your life.

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Discover how the simple act of mindful breathing can profoundly impact your mental and emotional well-being, reduce stress, and elevate your mood.

Klaudia and her guest, breathwork teacher Isabel Tew, dive into the science behind breathwork, discuss different techniques, and share practical tips on how to integrate these practices into your daily life.

Whether you’re new to breathwork or looking to deepen your practice, this episode will guide you on a journey to unlock more joy, peace, and positivity—one breath at a time.

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Connect with the Guest: https://isabeltew.com

intention breath: https://isabeltew.com/public-breath-cards-library/wild-intention-breath

Morning practice: https://isabeltew.com/public-breath-cards-library/classes

Whether you are feeling stuck, curious, or simply looking to deepen your self-awareness, this episode provides you with coaching questions to reflect on your overall life satisfaction and gain insights into your day-to-day happiness.

Grab a pen, get comfortable, and join Klaudia on this journey to better understand and nurture your happiness.

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📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Join Klaudia to explore 5 ideas for measuring and tracking happiness to better understand your own wellbeing and use this data to create more personal satisfaction and fulfilment.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this episode, #121, Klaudia discusses the most common assumptions we hold about happiness that may hinder our well-being.

She also presents the scientific research that busts those myths and provides one practical action for ensuring that you are challenging these myths in your daily life.

So, if you have ever felt that concentrating on your happiness is selfish or that happiness is about toxic positivity, this month's episode might be a useful listen.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this episode, on the basis of this wealth of information, Klaudia shares 10 practical ideas for action to boost your happiness. Listen and learn about:

1. Starting a day with shift therapy
2. Using power-posing to feel more confident
3. Creating your soundscape to rest, recover and unwind
4. Having a cold shower to kickstart your feel-good chemicals
5. Plannig a nature trip into a wild
6. Having a curiosity conversation to learn about a new skill or a topic
7. Introducing consistency into your sleep routine
8. Reflecting on your spending habits and their impact on your happiness
9. Aiming to eat 30 plant-based foods a week
10. Trying something out of the ordinary to give your brain a workout

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

After all, you might be going against the well-established habits of rushing your food, eating on the go and having your meals in front of the TV.

Tune in to discover 3 shortcuts, based on the science of forming new habits, that helped Klaudia practice mindful eating almost every day.

Support the show

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/

📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more: https://thehappinesschallenge.co.uk/book

⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store

📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store

🎟️ Join live: Happiness Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars