The Happiness Challenge
Test driving happines hacks
Klaudia Mitura
Show overview
The Happiness Challenge has been publishing since 2020, and across the 6 years since has built a catalogue of 229 episodes, alongside 1 trailer or bonus episode. That works out to roughly 55 hours of audio in total. Releases follow a fortnightly cadence, with the show now in its 5th season.
Episodes typically run ten to twenty minutes — most land between 6 min and 24 min — with run-times ranging widely across the catalogue. None of the episodes are flagged explicit by the publisher. It is catalogued as a EN-language Health & Fitness show.
The show is actively publishing — the most recent episode landed yesterday, with 23 episodes already out so far this year. The busiest year was 2025, with 74 episodes published. Published by Klaudia Mitura.
From the publisher
Hello happiness seekers! I’m Klaudia Mitura, and I’m on a mission to explore the best happiness habits that science has to offer. Like so many others, the pandemic cut me off from family and work — so I decided to use my training as a psychologist to discover what science can tell us about the art of happiness. What I found set me on a path to joy — and now I’m sharing my journey with you. Each month I publish linked episodes where I speak to a leading expert, put their tips to the test, and share my findings (and feelings). From mindfulness to exercise and random acts of kindness, I’ll be shining a light on the simple happiness habits that can bring more joy to our lives. So join me as I embark on this challenge — and together we can become more successful, resilient, and happy. Klaudia is a work psychologist, Chief Happiness Officer, and the Learning and Development Manager at the Science Museum Group in the UK. In September 2025 she published The Alphabet of Happiness — available to order now: https://mybook.to/AlphabetofHappiness Check out Klaudia’s website for more information and downloadable resources: https://thehappinesschallenge.co.uk/
Latest Episodes
View all 229 episodes#229 Overthinking Reset: 3 Ways to Slow Down Your Mind
#228 How to Cope with Overthinking (Without Fighting Your Thoughts) with Dr. Claire Hayes
#227 The Science of Celebrating Progress (Why Your Brain Ignores Your Wins And How to Fix It)
#226 The Small Wins: 5 Powerful Ideas to Celebrate Your Progress (Even When It Feels Messy)
#225 Confidently Lost: When Life Goes off Script with Gavin Oattes
S5 Ep 224#224 Scrolling vs. Connection: The Surprising Truth About Screen Time from the World Happiness Report 2026
To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report.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
S5 Ep 223#223 Connection Counts: How Kindness and Sharing Meals Can Transform Your Wellbeing Lessons from the World Happiness Report 2025
To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report.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
S5 Ep 222#222 The Age Curve: How Happiness Changes Over a Lifetime: Data from the World Happiness Report 2024
To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating all March episodes to exploring the World Happiness Report - a renowned publication on global wellbeing released especially for this occasion.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
S5 Ep 221#221 Write It Out: What Science Says About Journaling for Improved Wellbeing
This month on The Happiness Challenge, Klaudia wraps up our journaling series with a deep dive into the science behind the habit.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
S5 Ep 220#220 How to Find Your Journaling Style?
This month on The Happiness Challenge, Klaudia is diving into the power of journaling! In Part 2 of our series, today’s episode is all about practical tools: Klaudia explores a variety of journaling styles, helps you discover which one fits you best, and shares a set of prompts you can use, even if you’re staring at a blank page. Whether you’re a seasoned journaler or just getting started, you’ll leave with inspiration and actionable tips to boost your happiness and self-reflection.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
S5 Ep 219#219 Write Your Way to Happiness: Practical Journaling Habits with Madeline McQueen
Discover how journaling can transform your happiness and self-development in this month’s Happiness Challenge! Join Klaudia and the inspiring Madeline McQueen - executive coach, speaker, and passionate advocate for personal growth - as they explore the science and strategies behind making journaling a joyful, consistent habit.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
S5 Ep 218#218 10-Day Wellbeing Habit Quest BONUS – 6 Tiny Habits to Improve Your Wellbeing in 2026
Surprise bonus episode for the 10-Day Wellbeing Habit Quest.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
S5 Ep 217#217 10-Day Wellbeing Habit Quest Day 10 – Lock It In & Level Up Your Lifestyle
Welcome to Day 10 of the 10-Day Wellbeing Habit Quest—today we turn this from a quest into your lifestyle.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
S5 Ep 216#216 10-Day Wellbeing Habit Quest Day 9 – Show Yourself Some Compassion
Welcome to Day 9 of the 10-Day Wellbeing Habit Quest, where we’re building one tiny wellbeing habit that actually sticks.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
S5 Ep 215#215 10-Day Wellbeing Habit Quest Day 8 – Celebrate the Benefits
Welcome to Day 8 of the 10-Day Wellbeing Habit Quest; where we’re building one tiny wellbeing habit that actually sticks, using science-backed strategies.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
S5 Ep 214#214 10-Day Wellbeing Habit Quest Day 7 – Add a Social Boost
Welcome to Day 7 of the 10-Day Wellbeing Habit Quest: you’ve made it through a full week. Yay!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
S5 Ep 213#213 10-Day Wellbeing Habit Quest Day 6 – Remember the Why
Welcome to Day 6 of the 10-Day Wellbeing Habit Quest: you’ve been practising your tiny habit for almost a week.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
S5 Ep 212#212 10-Day Wellbeing Habit Quest Day 5 – Plan for Messy Real Life
Welcome to Day 5 of the 10-Day Wellbeing Habit Quest: you’re halfway through. Massive congrats for showing up.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
S5 Ep 211#211 10-Day Wellbeing Habit Quest Day 4 – Add a Tiny Reward
Welcome to Day 4 of the 10-Day Wellbeing Habit Quest where we’re building one tiny wellbeing habit that actually sticks, using science-backed strategies.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. YPress 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
S5 Ep 210#210 10-Day Wellbeing Habit Quest Day 3 – Use Cues, Not Motivation
Welcome to Day 3 of the 10-Day Wellbeing Habit Quest.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