The Happiness Challenge

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Welcome to Day 2 of the science-based 10-Day Wellbeing Habit Quest.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

Welcome to Day 1 of the science-based 10-Day Wellbeing Habit Quest.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

Start 2026 with a fresh take on happiness and habits.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 showLearn 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

What does science really say about self-belief? In this special episode, Klaudia Mitura unpacks the brain science behind your 7-day confidence challenge.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 showLearn 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

Confidence isn’t just for the lucky few; it’s a skill you can train! In this episode, Klaudia Mitura guides you through a 7-day challenge to rewire your brain for self-trust.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 showLearn 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

Unlock the science of self-belief in this inspiring episode as Klaudia Mitura sits down with Caroline Brewin, author of the new book “Confident.”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 showLearn 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

Ready to move from feeling stuck to finding your flow? In this episode, Klaudia shares five practical, science-backed exercises to help you shift out of fear and overthinking and into energy, curiosity, and purpose. Tune in!Support the showLearn 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

Feeling stuck isn’t a lack of motivation: it’s your brain’s way of trying to keep you safe. In this episode, Klaudia unpacks the science behind feeling stuck and guides you through reflective questions to help you reconnect with your purpose and spark new possibilities.Take a pause, reflect, and join the journey to living with more meaning.Support the showLearn 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 inspiring episode, Klaudia sits down with psychologist and author Sarah Rozenthuler to unpack what it really means to move “from stuck to flow.” Discover why feeling stuck is universal, how reconnecting with your purpose—big or small—can anchor you through self-doubt, and how honest conversations can spark new energy and open doors to positive change.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 showLearn 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 special 200th episode and final wrap-up of the “Alphabet of Happiness – 26-day challenge,” Klaudia Mitura celebrates the completion of the 26-day happiness boost and thanks listeners for joining the journey.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 showLearn 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 the final episode of “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura explores Z for Zest—how to kickstart your feel-good chemicals and recharge through rest. Klaudia explains how dopamine fuels joy, motivation, and positive habits, and why good sleep and a healthy gut are essential for happiness.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 showLearn 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 episode of “The Alphabet of Happiness – 26-day Boost” features Y for Yes, all about making good enough decisions for a happier life.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 showLearn 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

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party!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!Support the showLearn 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

With just a few days left in “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura brings you W for Wonder—inviting you to stay curious and keep learning.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!Support the showLearn 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

It’s Day 22 of “The Alphabet of Happiness – 26-day Boost,” and Klaudia Mitura spotlights V for Values—your inner compass for making choices and finding fulfillment.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!Support the showLearn 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

We’re nearly at the finish line of “The Alphabet of Happiness – 26-Boost”—it’s Day 21, and Klaudia Mitura is celebrating your support as the big book launch approaches!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!Support the showLearn 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

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party! Today’s letter is T for Time—how to spend it wisely for a more balanced, fulfilling life. Klaudia discusses how our focus on the past, present, or future shapes our happiness and why finding balance between these perspectives is key. Listen to learn more.Support the showLearn 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 episode of “The Alphabet of Happiness – 26-day Boost” spotlights S for Self-Image, focusing on being mindful of social comparison and social media use.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!Support the showLearn 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

It’s Day 18 of “The Alphabet of Happiness – 26-day Boost,” where Klaudia Mitura shares daily, science-backed happiness tips as we count down to her book launch at the Science Museum in London.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!Support the showLearn 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

It’s Day 17 of “The Alphabet of Happiness – 26-day Boost,” where Klaudia Mitura shares daily, science-backed tips for boosting happiness—one for every letter, as we count down to her book launch at the Science Museum in London.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!Support the showLearn 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 today’s episode of “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura explores P for Play and why fun isn’t just for kids!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. Support the showLearn 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

Join Klaudia Mitura, work psychologist and Chief Happiness Officer, as she celebrates the launch of her new book, “The Alphabet of Happiness,” with a 26-day boost—one letter at a time! 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.Support the showLearn 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

It’s Day 13 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”!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.Support the showLearn 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

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z. We have officially reached the halfway mark!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!Support the showLearn 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

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z!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.Support the showLearn 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

Welcome back to “The Alphabet of Happiness – 26-day challenge,” where Klaudia Mitura shares daily, science-backed happiness tips in celebration of her new book.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.Support the showLearn 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

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party!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.Support the showLearn 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

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z!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!Support the showLearn 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

It’s Day 9 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is I for Innovation.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.Support the showLearn 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

It’s Day 8 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is H for Habits. 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.Support the showLearn 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