The Happiness Challenge

Unlocking Happiness through Neuroplasticity & NeurobicsDid you know our brains are capable of rewiring and adapting throughout life? It's called neuroplasticity, and it's a game-changer for our happiness!Every time we learn something new, practice a skill, or focus on positivity, our brain forms new pathways. This means we can actively shape our brain to be more resilient, optimistic, and joyful.Tune into the latest episode on how to embrace this incredible power of neuroplasticity and neurobics to cultivate happiness and well-being in our lives.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 month's Happiness Challenge, Klaudia has been exploring the natural methods of kickstarting the feel good chemical; dopamine, to experience more joy in life.Tune in to learn more about 3 ways to start your day with joy by boosting your dopamine: favourite music, cold shower, anticipation of good events.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

Do you sometimes feel ‘blah’ not feeling it? Yes, we all do! Some of us for shorter or longer periods of time and there is a scientific term for the feeling of just ‘meh’: anhedonia. What can you do to regain the feeling of zest and joy for life?In this month’s Happiness Challenge, I am exploring two methods to kick start my feel good chemicals: music and cold showers.Join me to learn more how happiness is created in our brain and how to influence the feeling of joy.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 to this month’s Happiness Challenge, where Klaudia is exploring how to kickstart your feel-good chemicals. Tanith Carey, author of “Feeling Blah?” walks Klaudia through why we feel joyless at times and how to recapture life's highs.Listen to discover some key strategies to help you bring colour and joy back into your 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

For the last three weeks, Klaudia have been carrying my pulse oximeter with her everywhere to measure her heart rate before and after listening to healing sounds to check if they can help her to unwind and relax. Does she feel happier and calmer as a result of sound healing? Listen to find out…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

Are you struggling to relax and unwind? Sound healing can help!Sound is a wave and its vibrations can hack our brainwaves to trigger many biological responses in the body including activating the parasympathetic nervous system responsible for relaxation and healing. So dig out your relaxing tunes and join Klaudia as she go in search of those healing sounds! Listen to learn more about this month's Happiness Challenge of unwinding with sound therapy. 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

For many thousands of years, ancient civilizations understood the significance and importance of sound with sacred instruments being integral for healing. Now science confirms that certain type of sounds have positive impact on our brain, mind and body helping us to relax and unwind. Supriya Nagarajan is a singer, composer and musician. From the daily ritual of closing the temple door in India to micro-sounds in the city of York, Supriya takes us on the journey of sound healing and soundscapes.Tune in to learn what sound healing is, how it works and how we can utilise it to relax and stimulate deep rest. 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 and self-belief are not rigid traits to be fixed. But rather skills and feelings that can be fueled with the right sources. Tune in to this bonus episode to discover five sources of self-belief and confidence identified by researchers. Ones that you can tap into at any moment to get the positive boost of confidence and empowerment. 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/klaudiamitura/

Klaudia’s confidence journey turned out to be a little different than expected. Tune in to find out what Klaudia has learned in this month's Happiness Challenge of how to feel confident more often. 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 is more fluid than we may think and it starts with our awareness what confidence means and feels to us. Join Klaudia on this month's Happiness Challenge of feeling confident more often. Based on the inspiring conversation with confidence coach, Ashleigh Frater, Klaudia will be building her confidence by applying 3 steps of reflecting on and experimenting with the feeling of her confident self.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

Asking for a promotion, presenting in front of an audience, pitching our ideas to others... These are just a few examples of when we may wish to feel more confident. But what is confidence and how to summon it when we need it most? Through her confidence coaching practice, Ashleigh Frater shares some practical tips of feeling confident more often!Join Klaudia on this month’s Happiness Challenge of feeling confident more often. 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

Shifts are short, meditative experiences that guide you into a better state of mind.After two weeks of practising how to shift her mood on demand, Klaudia is sharing what she has learned...Tune in to find out 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

In the previous episode 66, we heard some fantastic tips from Dr Sean Sullivan on how to shift our mood on demand.The idea of shift is that we are taking a pause not only to concentrate on the present moment but also we are taking a breath to imagine a desirable state of mind we want to be in and so shifting our mood towards that desirable state. Listen to find out what practical ways to shift my mood on demand I am going to try this month. 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

&Happiness had a re-fresh so welcome to "The Happiness Challenge" Klaudia is still on a mission to explore the best happiness habits that science has to offer. Each month she will be publishing three linked episodes where she will be speaking to a leading expert, putting their tips to the test and sharing her findings (and feelings).From mindfulness to the healing benefits of sound, she will be shining a light on the simple happiness habits that can bring more joy to our lives.In this month’s Happiness Challenge I am exploring how to shift our mood on demand. Sounds brilliant but is that even possible?According to clinical psychologist, Dr Sean Sullivan, who is the CEO of OnePerfect, a platform that delivers mindset ’shifting’ experiences, absolutely yes!In this episode, Sean introduces us to the concept of shifts and guides us through shifting our state of mind. Listen to practise being better at getting back to feeling your best no matter what the situation is. 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 us for the last episode of season 3 of &Happiness and hear from Phil Street, the founder of three hospitality businesses and award-winning podcast host Hospitality Meets, as we explore what happiness means and how we can all achieve it!What is happiness? Can we define it?What habits are helpful in sustaining happiness daily?How can we stay inspired and motivated in 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

Applying our strengths to our daily lives can be a great way to increase our happiness, life meaning, and satisfaction. Nic Jackson is a qualified coach with a focus around supporting individuals and teams in learning more about what really energises them, their Personal Strengths. Join Klaudia and Nic for the episode of Xfactor to learn more about the power of utilizing our strengths to create a more rewarding and satisfying 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

Work-Life Fit is not about perfection when striking that balance but it's about progressing, moving towards our goals consistently with the resources we have whilst feeling fulfilled. Very grand definition but of course it is easier said than done especially when we have limited time and energy. Take a break from overworking and start living a healthier and sustainable lifestyle with Elizabeth Batalla who has been in the corporate world for over 30 years, she has been a lecturer at various academic institutions, and is the founder of the Institute for achievement and excellence, where she helps people level up in nine areas of life so they can achieve the balance they are after. In this episode, you will discover what is excellence when it comes to work life - fit what are the nine areas in life we need to keep in balance how to maintain a healthy work/life fitSupport 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

Start each day on the right foot - boost your mood, decrease stress, and increase your confidence with positive affirmations! Research shows that repeating positive statements can have real benefits on your mental health, so start your day with soothing any negative self-talk. Explore my three favourite positive affirmations! 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 us on the latest episode of Voice & Happiness and learn why some of us have an inner voice that is critical and harsh, while others have a self-talk that is very supportive! Hear from Ela Senghera, the founder of Virtually Unbreakable, as she shares her insights and strategies on how to cultivate an inner voice that helps bring more joy and peace into our lives.In this episode, you will learn:What is the inner voice, and where does it come from?How does it impact our happiness?How can we look at transforming our inner voice into a more positive one to support your happiness and success?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

Struggling with doubts when making life decisions? Find something to help you tame the stress and fear. Try this 5-step process to move towards the happiness you want with confidence and calm. 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

Are you ready to take on the unknown? Uncertainty & Happiness , where Klaudia is speaking to Caroline Pankhurst , founder of the Be Braver Community. We will explore the tricky topic of uncertainty and why being braver is essential to achieving true happiness. In this episode, you will learn:Why is being braver important to our happiness?How can being braver can help us to deal with uncertainty?How to manage our fear and handle risks effectively?How to make good enough decisions?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

Self-compassion is key when it comes to learning, growing, improving and trusting yourself- don't dwell on your mistakes, but instead turn them into kind, positive, teachable lessons. Test out four questions that can help you to foster self-compassion in moments when you make a mistake. Based on fascinating research by Serena Chen. 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

Trust is an important factor in every relationship, including your relationship with yourself.Lack of self trust in practice means that we need constant reassurance from others when making decisions, we don’t try new things because we are uncertain of our skills and we are not consistent in keeping our promises. Ultimately, without self trust we cannot follow our dreams and get to our happy place. In this episode, Klaudia speaks with Laura Cruise, The Dream Transition Mentor. Laura helps women who are stuck, trapped and unfulfilled in corporate life to build the confidence and self trust alongside a practical plan so that they can transition into their own freedom based business in order to experience freedom, flow, fulfilment and fun in every aspect of their life.In the episode Trust &Happiness, Klaudia and Laura are specifically discussing:Why is trusting ourselves important to our happiness?How can we build trust in ourselves to take the first step towards a new adventure?What type of dreamer you are when it comes to goal setting? How to gain the trust of others so they can support our dreams and goals?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

Starting New Year with Self-Reflection: 15 Powerful Coaching QuestionsWith the excitement of the New Year, it is easy to rush back into our life but what about spending time self-reflecting and learning from the past year?In this episode, Klaudia is introducing 15 powerful coaching questions (divided into 5 categories) to self-reflect on the past year so that you can gain insights into your happiness. If you are a goal setting lover and someone who has New Year resolutions, the coaching questions shared in this episode will allow you to gain perspective on your preferences and desires so that you can set goals that are relevant to you. If you are not into goal setting and New Year resolutions, the self-reflective exercise presented in this short episode, can provide you with some insights about yourself that can help you in making any future decisions and navigating uncertainty in 2023. 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

Christmas as any holiday or celebration is a safety blanket for us. Because we know that whatever happens, whatever good or bad year we have had, Christmas will come. It is that one constant in our very unpredictable life. With that however, we have high expectations towards the holiday season, working hard to make the festivities magical and special for everyone. And yet the same good intentions can lead to us being worried and stressed.In this 10-minute, bonus episode, Klaudia shares three, practical tips for staying happy during Christmas. 1. Explore the power of glimmers; cues that help our nervous systems to feel safe and calm 2. Practice "‘I can… if…" statements to set boundaries with growing holiday demands3. Help your brain to create positive memories with pre-holiday reflection exercise. 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

As humans, we have a very strong need to belong because ultimately our connections we have with each other are the centre of our happiness. A multitude of studies confirm that those of us who have strong and broad social connections are happier, healthier and live longer. However, our strong need to belong can lead us to only surrounding ourselves with people who are exactly like us. This means we will end up in belonging bubble. We just hang out with like- minded people and follow their trends, for the sake of belonging, rather than because we truly want to or because they contribute to our happiness. And the belonging bubble prevents us from having diverse experiences. In this episode, Klaudia speaks to Jon Yates, an ex-government adviser, charity founder, and author of the book who wrote the book “Fractured”. They are discussing a deceptively simple idea: the more we spend time with people unlike ourselves, doing things together, the more understanding, tolerant, and even friendly we become, and ultimately we enrich our 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

Studies suggest that those of us who are more self-reflective also report being happier. This is because asking thought provoking questions encourages us to prioritise positive experiences in our life.However, self-reflection can change into rumination and overthinking so to find out more about how to reflect well, Klaudia invited Tamsin Hartley, a physiotherapist, coach and trainer who created the Listening Space – a new approach to listening to yourself and others that can be powerfully transformative.In this episode, you will have a chance to experience the listening space to help you to self-reflect with use of metaphors on what happiness means to you. You will also explore practical steps of how you can help others to self-reflect. 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

Klaudia is exploring a new concept emerging in relation to happiness and engagement in the workplace: Quiet Quitting.For some quiet quitting is about not going an extra mile and disengaging in the workplace, whilst for others is about setting healthy boundaries. To find out more, Klaudia speaks with Elle Whitehead-Smith who is a content specialist at The Happiness Index. Elle works with experts in organisational behaviour, neuroscience and business psychology as well as having access to The Happiness Index's unique data and research, meaning she always has an interesting story to tell!Listen to find out more what is quiet quitting and how it relates to the happiness in the workplace. 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

Our brain utilises innovation, creativity and art during challenging moments in three specific ways:a distraction tool (helping you to decrease your stress).a contemplation tool (allowing you to process difficult emotions and making space to self-reflect) and finally a self-development tool (ensuring that you skill set and confidence grows). Inspired by the gift of poetry book entitled “10 Poems about Happiness”, Klaudia speaks to the curator of the book Deborah Alma who is a poet and poetry tutor, also known as the Emergency Poet offering the world’s first mobile poetry first aid service. Since Deborah is prescribing poetry for those in need, Klaudia discusses with Deborah what is so special about poetry, how it can boost our happiness and how practically we can incorporate more poetry into our lives.Poetry on prescription? Is this an alternative therapy for your emotional ailments?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 episode, Klaudia is tackling the topic of Opportunities and Happiness. As much as it is wonderful to believe that we are achieving success through our own merit regardless of our background, unfortunately, the reality is that there are social and political factors that make success easy for some and not so easy for others. Klaudia's guest is Margaret Ochieng who is an organisational psychologist and the founding director of the Inclusive Village, a consultancy and training provider that helps organisations to create and nurture conscious and inclusive workplaces.This episode is packed with practical tips on: - how to navigate courageous conversations with the gatekeepers of opportunities- how to remain happy when certain opportunities are closed for us - how to keep our own bias in check when creating opportunities for 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

This episode of &Happiness is a little different as Klaudia is sharing her own journey on happiness with her friend Leyla Okhai via the podcast "Diverse Minds". Klaudia had a deep conversation with Leyla about the fact that happiness is not plastering a smile on your face to pretend all is ok. Instead, they discussed rooted and practical ideas for everyone going through a challenging time. In their conversation, they cover: How Klaudia coped with a trying time in my life back in 2020 What the term happiness means How workplaces can make people happy at work Klaudia's top 3 tips for looking after her mental health 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

Imagine that every day you are writing down places that make you happy? After a few months, you are looking back at your list, what kind of pattern do you notice? A project called Mappiness analysed records from over 20,000 people on “happy places” and made a clear conclusion: we consistently report higher levels of happiness when we are outdoors and in green, natural environments. Places like the sea, coasts, mountains, woodlands, and parks boost our happiness.This might be nothing surprising, so perhaps the more intriguing question is why does nature have such a positive impact on our wellbeing? And even more importantly how we can reconnect with nature especially if we live in urban cities?In this episode, Klaudia discusses the impact of nature on our happiness with Dr Lucy Loveday, GP and Founder of Movement &The Mind® , who is currently working on a project of introducing green prescriptions into the mainstream healthcare.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

Did you know that we are all born with the predisposition to perceive music and to enjoy listening to it? Isn’t it fascinating that human newborns are sensitive to melody, intonation, rhythm, and the dynamics of the noise in their surroundings? Music is a powerful tool in alleviating our moods and one that can make us feel more upbeat almost instantly. In this episode of Music &Happiness, Klaudia invited Clare Maddocks, Neurologic Music Therapist and PR officer for British Association for Music Therapy, to share her insights on why does music make us so happy, and how can we harvest its power daily?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

A multitude of studies confirm that people who have high quality relationships are happier, healthier and live longer. For couples to enjoy happy companionship, for every one negative interaction they have with each other, they also need to have five positive feelings and interactions to combat the negative. These research findings are intriguing but what is happy love exactly and how to find it?In this episode Love &Happiness Klaudia discusses how to find a right partner, build healthy relationships and how to sustain happiness in long term relationships. Her guest Macy Matarazzo is a Love & Relationship Expert. A girl of the ’70s, success for Macy was climbing the corporate ladder saying "I don't need a man" (but wanting Prince Charming!), then finding herself in her 40’s alone, convinced that if love hasn’t just happened, she’s unlovable. That’s when she stopped “winging it”, and decided to do whatever it takes to figure out “love”. Before long, she married Larry, the perfect match. As she shared her story, others found love too. So she quit her 6 figure gig to help singles all over the world find and build happy love. 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

Research is quite surprising in the field of happiness and parenthood. Even though parents often refer to their children as their "pride and joy”, research tells a different story: having kids doesn't necessarily make people happier or at least not in a way that we may expect.As a cool auntie, Klaudia was also curious how can we all contribute to raising happy children and how kids impact our perception of happiness. Whether we are parents or otherwise. To understand more, Klaudia invited Kevin Maguire, a writer who set up The New Fatherhood: a weekly newsletter on modern parenthood, providing an open and honest conversation between community of dads. Klaudia was curious to find out what his readers’ perspective is on kids and 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

Food plays a direct role in more than just providing nutrients to our body, it also is a key component in our social life allowing us to celebrate beautiful moments with our friends and family.However, we live in the world where we are given mixed messages around food: we are told how much to eat, what to eat, and even what times to eat. These can lead us to feel shame, guilt and confusion. In this episode, Klaudia invited Emma Townsin who is a registered dietitian and a certified intuitive eating counsellor to share her advice on how to overcome emotional eating and heal from a stressful relationship with food so we can experience more happiness in life.Through her online practice Food Life Freedom, Emma runs the Empowered Women Academy which transforms the lives of women stuck in a dieting cycle so they can eat without food rules and feel empowered in their bodiesSupport 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

Our internalized story that we create about ourselves, of who we are, is called by psychologist, narrative identity. And that narrative identity impacts our behaviors and the level of our happiness. In this episode, Identity &Happiness, I am speaking with Leyla Okhai, coach, mediator, inclusion and wellbeing practitioner, who is the founder of an organization called Diverse Minds.We discuss with Leyla, how we shape our own identity, how who we believe we are impacts our happiness and how to expand our internal stories to be happier.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

Positive psychology researchers are now confirming that our recipe for a successful career has been backwards. We have been told all our lives that when we are successful then we will be happy. But in fact the research shows that increased levels of happiness lead to greater career success. Why is that and how can we be happier in our work? Klaudia was asked this question by Rachel Gilfrin, founder of Rachel Harriet Coaching, is a Confidence Coach, Mentor & Podcast Host working with ambitious women to grow their confidence and propel their careers. So guess what? This episode is a little bit different: instead of Klaudia interviewing a guest, you will hear Rachel interviewing Klaudia about happiness at work as part of her podcast “Achieve with me” In this conversation, Klaudia shares scientific insights on:- What is happiness in the workplace?- Why is happiness essential for our career success?- What practical steps can you take to increase your happiness in the workplace?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

Grief seems to be an unusual topic for happiness but yet it is an essential part of our life – where there is life, there is loss and with any loss comes grief. Some of us will rush through grief whilst others get stuck in it. And in both cases we don’t appreciate the positive, healing aspects of that process.In this episode, Shelley F. Knight, a chemotherapy and end of life nurse who is now a writer and the author of “Good Grief – The A-to-Z Approach of Modern-day Grief Healing” shares how to grieve well. 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 do you think would make you describe your life as satisfying and successful? According to the research: friendships! My guest this week is Robin Dunbar – Prof. Of Evolutionary Psychology at the University of Oxford. Robin's research makes it clear: the single best predictor of your psychological health and wellbeing and your physical health and wellbeing, even how long you will live into the future is simply the number and the quality of close friends that you have.Join us to discover exactly why friendships are so important, and how to increase the quality of them to experience more 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

If your happiness was a shape, what would it be? If it was a colour, what would it be?Stefanie Posavec, designer, artist and author, created an emotional check-in device called “Updating Happiness” that gives us an opportunity to think about and reflect upon our own perceptions of happiness. In this episode, I discuss with Sefanie the results of this visualising happiness project, and what it can teach us about our own everyday happiness. Tune in to discover how we can measure our happiness, and how to express it with shapes and colours. 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 determines our happiness? Our genetic makeup, the circumstances that we are in or our daily habits?It has been estimated that even though our happiness is determined 50% by our genetic makeup and 10% by our life circumstances, what truly matters is the remaining 40%. That 40% of our happiness depends fully on the activities and habits that we repeat daily that shape our happiness.So, what happiness boosting habits can help us to remain determined to be happy even in the most challenging circumstance? I invited Christine Handy, mother of two, a breast cancer survivor, international speaker, accomplished model, best-selling author, and a nationally recognized humanitarian to talk about her story of finding determination and purpose in pain. 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

Do we need to be geniuses and impact the whole world to be creative? Or do we need to be artists or creative types to let our creativity flourish?With the aim of finding more creativity to solve our daily challenges, I invited Girija Kaimal, Associate Professor in Creative Art Therapy at Drexel University in the United States to discuss her bold statement that art and creativity are fundamental to your survival: if you are not able to imagine you are not able to thrive!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

Good mental balance is very important to our happiness and especially our resilience because it helps you to cope with problems. By having a more balanced perspective and emotions, you are able to deal with difficulties more effectively, but how can we find this balance in the world with so many options and unbalanced views?In episode 2 of our new series, Klaudia interviews Tessa van Keeken - an experienced coach, healer and meditation teacher who helps people find spiritual balance. Tessa teacher us how to start listening to your inner wisdom and start being more present within yourself and your surroundings. 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

Having goals and making progress gives us a sense of meaning and purpose resulting in long term happiness. But being under pressure, placing our self-worth on our achievements, and being concerned with constant winning can result in burnout. In the first episode of Series 3, our host Klaudia Mitura interviews Cath Bishop - a leadership coach, triple Olympic rower, silver medalist, and former diplomat for the Foreign Office - who helps us to redefine our model of success with a three Cs framework of clarity, constant learning and connection. 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

Get your tissues at the ready - this is Kitty's last episode! Join KIaudia and Kitty as a duo one final time as they run through their favourite moments and most important learnings from the first two series of &Happiness, before Kitty heads off into the sunset. From Gratitude (obviously!) to Resilience, Courage to Rest - join us to find out which themes have had the most impact on the daily lives - and happiness - of our two amazing hosts. (And of course relive that funny bit where Kitty's Empathy dare pushes her to the limit.)You will also find out more about Klaudia's exciting plans for series 3 in the New Year... watch this space. Goodbye and good luck, Kitty - we love you. XxxSeasons 1 & 2 of The Happiness Challenge were jointly hosted by Klaudia and Kitty under the podcast name &Happiness. Enjoy this blast from the past!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

Have you ever been stood up by your calling? Well, you are not the only one. In this 7th Burst of Happiness, Kitty and Klaudia challenge the romantic idea of finding your one true purpose, and instead discuss three practical ways of creating more purpose in your life on a daily basis. All with the aim of being happier! Seasons 1 & 2 of The Happiness Challenge were jointly hosted by Klaudia and Kitty under the podcast name &Happiness. Enjoy this blast from the past!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

How does the environment you're in impact your happiness and why the heck does it have such an effect. Seasons 1 & 2 of The Happiness Challenge were jointly hosted by Klaudia and Kitty under the podcast name &Happiness. Enjoy this blast from the past!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 makes sense that being optimistic will have a positive impact on our happiness. But actually, it doesn't come naturally to everyone, so how can we be more optimistic? Kitty and Klaudia explore the topics Questions, Resilience, Social Media and Time in relation to optimism and how these things impact their happiness. Seasons 1 & 2 of The Happiness Challenge were jointly hosted by Klaudia and Kitty under the podcast name &Happiness. Enjoy this blast from the past!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 all want it, we all need it, but what actually is rest? If you can't sit still and meditate, does that mean you don't know how to rest? Well, Klaudia and Kitty never sit still for a second, but they're pretty good at resting. Each month they look back on topics from series one and this month are discussing how meaning, numbers, ordinary and play and how they relate to rest & Happiness!Seasons 1 & 2 of The Happiness Challenge were jointly hosted by Klaudia and Kitty under the podcast name &Happiness. Enjoy this blast from the past!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