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PODCAST

The Happiness Challenge

Hello happiness seekers! I’m Klaudia Mitura, and I’m on a mission to explore the best happiness habits that science has to offer. Like so many others, the pandemic cut me off from family and work — so I decided to use my training as a psychologist to discover what science can tell us about the art of happiness. What I found set me on a path to joy — and now I’m sharing my journey with you. Each month I publish linked episodes where I speak to a leading expert, put their tips to the test, and share

health & fitness mental health

All Episodes

05:44

#218 10-Day Wellbeing Habit Quest BONUS – 6 Tiny...

The Happiness Challenge ·

2026/01/19

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

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06:55

#217 10-Day Wellbeing Habit Quest Day 10 – Lock It In...

The Happiness Challenge ·

2026/01/16

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

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05:34

#216 10-Day Wellbeing Habit Quest Day 9 – Show...

The Happiness Challenge ·

2026/01/15

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

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04:28

#215 10-Day Wellbeing Habit Quest Day 8 – Celebrate...

The Happiness Challenge ·

2026/01/14

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,

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04:03

#214 10-Day Wellbeing Habit Quest Day 7 – Add a...

The Happiness Challenge ·

2026/01/13

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)

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03:35

#213 10-Day Wellbeing Habit Quest Day 6 – Remember...

The Happiness Challenge ·

2026/01/12

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

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05:46

#212 10-Day Wellbeing Habit Quest Day 5 – Plan for...

The Happiness Challenge ·

2026/01/09

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,

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05:33

#211 10-Day Wellbeing Habit Quest Day 4 – Add a Tiny...

The Happiness Challenge ·

2026/01/08

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,

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03:41

#210 10-Day Wellbeing Habit Quest Day 3 – Use Cues,...

The Happiness Challenge ·

2026/01/07

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

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04:26

#209 10-Day Wellbeing Habit Quest Day 2 – Get...

The Happiness Challenge ·

2026/01/06

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)

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04:30

#208 10-Day Wellbeing Habit Quest Day 1 - Choose Your...

The Happiness Challenge ·

2026/01/05

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

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19:19

#207 From Rigid Goals to Gentle Growth: Anne-Laure Le...

The Happiness Challenge ·

2026/01/05

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

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10:07

#206 What does science say about self-belief?

The Happiness Challenge ·

2025/12/11

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. Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates:

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09:45

#205 The Confidence Quest: 7 Days to Rewire Your...

The Happiness Challenge ·

2025/12/04

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.Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates:

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19:20

#204 Are We Wired for Confidence? Exploring the...

The Happiness Challenge ·

2025/12/02

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

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10:57

#203 Five ways to shift from “stuck” to “flow”

The Happiness Challenge ·

2025/11/25

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!Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and

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08:12

#202 Why We Feel Stuck — What’s Happening in the Brain

The Happiness Challenge ·

2025/11/13

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.Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The

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30:29

#201 From Stuck to Flow: Moving Through Fear into...

The Happiness Challenge ·

2025/11/11

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.Get

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06:41

#200 The Alphabet of Happiness” 26 Day Boost: Wrap Up

The Happiness Challenge ·

2025/10/31

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

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03:59

#199 The Alphabet of Happiness Boost: Z for Zest

The Happiness Challenge ·

2025/10/30

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

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